Category Archives: Meditation

Five Ways To Promote A Longer, Healthier Life


With Billions of people in the world, and many health and wellness conditions – that range from serious health issues such as Heart disease to Diabetes, to Obesity and Depression, and all in – between, (not that any of these conditions are in specifics of a particular order of greater importance to another), a number of questions come to mind…

  • Was the person born with this condition
  • What preventions could be taken
  • Can the person still participate in a happy, healthy lifestyle


An apple a day keeps the Doctor away, we have all heard the expression, but have we really “thought” about its true meaning? This (so-called) 150-year-old nursery rhyme is actually a benefit for the populous of tested 50-year old’s and older given in 2013, in the UK. The results concluded that “An apple a day” would retard or even add postponement to Vascular deaths, heart attacks, and strokes.


If you are suffering from any of these conditions, you may want to consider the benefits that exercise can offer:

  • Loss of sexual drive
  • Depression and anxiety
  • ADHD
  • PTSD
  • Physical well being

The benefits are many, for such a small price as 20 minutes a day, even a 15-20-minute walk twice a day will make a great difference in your health.

Other benefits from exercise include:

  • Improving your balance
  • Can help in the manageability of Osteoporosis, Diabetes, as well as Heart disease
  • Physical strength
  • Over all being

When beginning a daily routine of exercise, it is highly recommended to consult with your physician if you have been diagnosed with a health condition prior, as to exactly what is safe to participate in.

Keep in mind that exercise does not have to consist of a gym membership, massive amounts of military push-up’s, or swimming laps in a pool. With agreement from your Dr. if needed, you can start slowly and build, using such exercises techniques as:

  • Sit -ups (10 to begin)
  • Push-ups (5 to begin)
  • Crunches (5 to begin)

These reps can be done as you awake in the morning, and prior to bedtime for results. As your strength builds, add a few more as you continue onward.

#3. Healthy Eating

Foods that are healthy for us play a large role in the significance of warding off sickness, health issues, as well as depression.

When we consider healthy habits of eating, we recognize, as well as remember, the pyramid food group we learned of as children:

  • Grains
  • Proteins/Meat
  • Vegetables
  • Fruits
  • Dairy

As we reach adulthood, some things may have changed, such as being lactose intolerant (dairy), or in some cases of diabetes, certain fruits may contain too much sugar (even though it is natural).

There is now a high percentage of vegetarians as well as veganism, which would make some of the pyramid useless as well.

The truth of the matter is this, one cannot live on potato chips alone! Your body craves good wholesome foods, treat it properly, it’s the only one you have.


There are a number of unhealthy dangers to that pertain to stress, and chronic stress can possibly bring one’s demise. Levels of cortisol (the stress hormone), that become heightened have proven to cause memory loss, lack of learning ability, interfere with the immune system, raise blood pressure and trigger heart disease.

The only way to ward stress off is learning to control it prior to its controlling of you. The first major questions to ask yourself are: what is the contributing factor to your stress, are there more than one, when did this stress begin, and what can I do to make my stress stop.

In acknowledging that there are stressful situations (small or large) is a huge step in your journey to become stress free.

Here are some more suggestions:

  • Meditation prior to the beginning of your day
  • Exercise
  • Learning breathing techniques to slow heart rate

#5. Find your happy place

Sounds simplistic, doesn’t it? But statistics prove that finding, or (creating) your happy place in life will promote a euphoria that assists in one’s overall well-being. Finding things that calm you after a hard day, or, in dealing with life’s expectations, can add years to your life. Something positive to think about, visiting a place or person who always brings out the best in you are a few examples to finding your happy place.


When taking care of ourselves, it consists of more then taking care of the body alone. We must take care of the mind and the over-all, well-being of ourselves as well. In doing this, we must learn to take control of our own livelihood, such as healthy food intake habits, learning to live in a productive, stress free environment that we create for ourselves, and, knowing of the importance of exercise and its benefits. Furthermore, knowing, as well as wanting, to find happiness in our life, is the beginning to living a healthy life.


An apple a day keeps the doctor away. Retrieved from

Meditation For A Healthy Heart


Photo by Kristina Litvjak on Unsplash

When we look at the statistics of heart related deaths, the results are frightening. Of all the organs in our bodies, I will not say the heart is the most important but I will say that it carries the most responsibility.

If we want to live a fruitful and long life, it is mandatory that we keep a healthy heart.

Just to give you an idea how depressing heart statistics are, I am going to share some facts straight from the CDC website.

CDC Heart Statistics

  • 1 in every 4 deaths are from heart disease
  • Heart disease is the leading cause of death for both men and women
  • Every year, over 700,000 Americans have a heart attack

I also see that geography seems to show that more heart related issues occur in the Southern U.S. while the West coast has the least.

Could it be that meditation and Yoga are huge on the West coast while improper diets play a huge role in the South?

Many of you know that starting with the Southern State of Mississippi, I have started a movement to help erase 50 Million Pounds In America… You can buy my book here.

I believe that our diets play a major part in our heart health, but another huge factor is stress and that is what today’s post is about.

Meditation Can Help Your Heart Immensely

healthy heart

The American Heart Association published a study that shows meditation is a wise method to enjoy a healthy heart. You can read that full study here.

This study was done using African American participants because of the high rate of heart issues in that group. The study showed that patients who practiced meditation twice per day had much lower risks of heart attacks than the control group who were just educated and put on heart healthy diets and exercise.

Don’t stop exercising and eating healthy heart diets!

But adding in meditation twice per day will help you live healthier.

How The Study Worked

The study followed approximately 200 African American men and women with approximately ½ using the meditation and the other half receiving healthy heart education.

From the participants, about 59% were taking cholesterol lowering medication, about 32% took aspirin regularly and about 40% smoked. Also, the average body mass index overall was clinically obese.

The meditation group sat with eyes closed for 20 minutes twice a day practicing the technique while the health education group was advised to spend 20 minutes a day at home practicing exercise, healthy meal preparation, and relaxation. At the end of the study, the meditation group not only experienced fewer heart attacks, strokes, and deaths, but also decreased their blood pressure.

Just this study alone showed us that meditation can, and does work to relieve our stress and help us have a healthy heart.

Heart Disease High Risk Groups

Certain factors put people in high risk categories when it comes to heart disease. The primary high risk factors are:

  1. High blood pressure
  2. Smoking
  3. and High cholesterol

The CDC claims that about ½ of all Americans have at least 1 of those high risk factors.

But other risk factors do include:

  • High stress careers
  • Diabetes
  • Excessive alcohol consumption
  • Obesity
  • Inactivity (physical)
  • and Poor diets

So just as I stated earlier, having a proper diet and exercising are key ingredients to maintain a healthy heart.

But when you add meditation to that list, it is like “putting icing on the cake.” I mentioned high stress careers being a factor, but every person has stress on some level. Stress makes your heart work harder than it should. Getting the stress under control will help you live a more fruitful life.

The Chopra Heart Meditation

I want to share with you the heart meditation the Chopra Center recommends:

  • Close your eyes
  • Place your attention on your heart, breathing easily
  • Let thoughts and sensations come and go as they will, like a quiet observer
  • After five minutes are up, open our eyes

I suggest you try this twice per day.

I would love to help you develop a healthy heart diet and exercise program too. Let’s get your weight, your heart and your mind back on path to great health and long life.

Just contact me here.

Thank you for visiting and will you please share this with your social friends. Let’s help people have healthy hearts!

Let Meditation Help You With Weight Loss and Overall Health

What do you picture when someone uses the word meditation?

For many people, they see a Buddhist Monk sitting cross-legged upon a Himalayan mountain.


There is an immediate complex of looking stupid or crazy if we were to meditate. But, the world is changing and meditation has become an accepted form of relaxation.

Do you find time to meditate?

You should for your overall health and weight loss goals. It will help!

How does meditation help with weight loss?

Good question!

Stress is the leading cause of various diseases and illness. It can also be the leading cause of weight gain. Sometimes the most relaxing thing to do when we are faced with stress is to eat. It may be chocolate, candy, chips or many other simple things we just pop into our mouths without considering the long-term effects.

And we then wonder how we gained pounds.

We need to attack the problem, and that problem is stress. Meditation has been proven to relieve stress, anxiety and other binge-eating issues.

Some other benefits of meditation

happyStress and anxiety relief are not the sole benefits of meditation. There are a plethora of other benefits too. They consist of:

  • Increased attention spans

  • Aging reduction

  • Increased immunity

  • An appreciation of life

  • Helps provide a better sleep

  • Provides both you and those you are in contact with a renewed happiness

  • Improves brain functions

You will find that physically, meditation lowers blood pressure, decreases tension related aches and pains and increases your energy levels.

Mentally, it has been shown that meditation improves our emotional stability, develops a stronger intuition, lessens the seriousness of “would-be problems,” and helps us have self-control when angry.

What it takes to do meditation

You do not need to run out and purchase every meditation product on store shelves. Really, all you need is you and some time.

You do need to schedule some time every day. I suggest 15 minutes, which will not harm the rest of your schedule.

You do need to remove your person from all distractions such as the phone, computer, television, etc… Ask the children to give you some momentary peace, and close your door.

You do need to find a comfortable location where you can relax. You can sit or lie down. And, you can keep your eyes open or close them. It all just comes down to what you feel best doing, and how you are the most comfortable.

You do need to “zone in” on your breathing. Plus, you must focus on the air coming in and leaving your body.

You do need to direct all thoughts toward your breathing. If your mind wants to wander to a task you need to do, redirect it back to your breathing.

You do need to have a keyword that is relaxing to you. While you are focused on your breathing, also think of that keyword (cloud, sun, moon, ocean, flower, etc…)

Follow that do list, and practice meditation daily and you will notice extreme changes in your stress and anxiety.

While I am at it, there is also a don’t list:

  • Don’t chant goals and such. Some so-called experts state you should. I believe this defeats the whole purpose of meditation which means gaining peace and serenity. Chanting is not serene.

  • Don’t allow negative thoughts in. Use your keyword, and focus on your breathing.

  • And, don’t start a breathing style. Just breathe naturally, but focus on it.

  • Don’t assume you need special equipment. Spending money can just add to the stress instead of taking away from it.

  • Don’t think you need a completely secluded place that is completely quiet. It is nearly impossible to do so. There are people who meditate successfully in apartments close to the honking and buzzing of New York City traffic.

Final Thoughts

So how about it? Why not schedule that 15 minutes starting today?

Don’t procrastinate about meditating. It will help you inside and out.

I know it will.

If you have any questions, I am willing to listen and answer them to the best of my ability. Just post them in the comment area below, or contact me.

Now it is time to go meditate.