Pamela Hadfield-Grier

Guided Visualizations

2008-09-17T09:30:00.000-07:00

So many of us today lead extremely busy lives. We find ourselves constantly rushing around, always "on the go." We have commitments to jobs, to family and friends, to our households, churches or temples, and even the gym! We are stretched and pulled in many different directions; no wonder we often feel "stressed out," tense, and pressured. We need to balance all that whirlwind activity with some time to unwind.

Many people use guided visualization for that very purpose: To relax and refuel, since there are a variety of physical health benefits to guided visualization. These include a lowering of blood pressure as well as the level of stress hormones in the blood. After quieting body and mind, these individuals feel full of energy and exceedingly relaxed. Refreshed, they are ready to face the challenges that await them.

Others use repeated visualizations to achieve personal or professional goals. By visualizing every detail in his course beforehand, for example, a runner can improve his skill and increase his performance. A store manager may visualize herself becoming more self-confident in a work situation that is uncomfortable for her, growing in her assertiveness and self-esteem.

Still others are searching for a deeper awareness of themselves. They use guided visualization to find that place within themselves where they can get in touch with their intuition. Through images and sometimes feelings or thoughts that come up for them, they often find answers to questions they have been struggling to resolve within their conscious mind. A person who is uncertain about the direction of their career may, for example, turn to guided visualizations as one tool to help them find their way.

If you take time out to relax in this healthy way and journey within, chances are you'll notice how much better you feel. It is truly a powerful technique to revitalize mind and spirit.

For more information on Sport Yoga, Life & Wellness Coaching and Stress Management, visit my website at
www.freedomfromillusion.com

Yoga soothes worst symptons of menopause

2008-08-22T13:07:00.000-07:00

Women had fewer night sweats, better concentration, study says

Yoga can reduce hot flashes and night sweats among women going through menopause, and also appears to sharpen their mental function, researchers from India report.

To investigate whether yoga would help women with physical and cognitive symptoms of menopause, they randomly assigned 120 menopausal women, 40 to 55 years old, to yoga practice or simple stretching and strengthening exercises five days a week for eight weeks.

The postures, breathing and meditation included in the yoga intervention were "aimed at one common effect, i.e. 'to develop mastery over modifications of the mind' ... through 'slowing down the rate of flow of thoughts in the mind,"' the researchers explain.

Women in the yoga group also listened to lectures on using yoga to manage stress and other yoga-related topics, while those in the control group heard lectures on diet, exercise, the physiology of menopause, and stress.

Fewer hot flashes, better concentration
After eight weeks, women in the yoga group showed a significant reduction in hot flashes, night sweats, and sleep disturbances, while the women in the control group did not, Dr. R. Chattha, of the Swami Vivekananda Yoga Anusandhana Samsthana in Bangalore, India, and colleagues found.

Both groups showed improvements in a test of attention and concentration, although improvement in the yoga group was significantly greater. In a test of memory and intelligence with 10 components, the yoga group improved on eight, while the control group improved on six. Improvements were significantly greater in the yoga group than in the control group on seven of the subtests.

"The present study shows the superiority of yoga over physical activity in improving the cognitive functions that could be attributed to emphasis on correctness in breathing, synchronizing breathing with body movements, relaxation and mindful rest," the researchers suggest.

For more information on Sport Yoga, Life & Wellness Coaching and Stress Management, visit my website at

www.freedomfromillusion.com

Affirmations and Subliminal Messages

2008-08-21T12:17:00.000-07:00

One of the major secrets to success with anything at all, be it wealth, health, success or anything else you desire is to bypass the conscious mind in order to access the immense powers of the subconscious mind.

The subconscious mind is therefore sublime; it will accept anything you submit to it without question, and will then act upon your instructions thereby bring your vibration into complete harmony with your desires, thus enabling them to manifest into your life where you can experience them in full.

In order to attract your desires, you not only have to know and ask for your desires, but most importantly you have to "vibrate" in harmony with your desires by believing that you have all your desires right now. To vibrate in harmony with your desires includes positive thinking, i.e. only thinking in terms that your desire already exists in your experiential reality, a feeling that you are already experiencing and enjoying your desires, and a feeling of gratitude for enjoying your desires.

This is where the power of affirmations really comes into its own. The conscious, rational mind will always endeavour to reject anything that does not appear to be "real", logical or attainable. It does not know, at a conscious level that you are infinitely powerful and capable of realising any desire at all. The conscious mind will therefore reject anything it "disagrees" with and will accordingly block your wishes.

Fortunately, as the subsconscious mind is all powerful, much more so than the conscious mind, all we need to do is to use the powers of positive thinking to impress our wishes and desires upon the subconscious mind, which will in turn cause you to know that your desire already exists in your life, thereby causing you to vibrate in harmony with it after which it will apear in your life as an experiential reality.

The power of positive thinking can be enhanced and reinforced by the use of affirmations. An affirmation is a short statement repeated frequently in the present tense in order to impress the intent of the affirmation on to the subsconscious mind, thereby in turn causing the subject of your affirmation to manifest as a part of your own physical reality.

As with all positive thinking, affirmations must always be phrased in the present tense as if the desired result has already become an absolute reality. This will attract and influence Energy in accordance with The Law of Attraction, in turn creating the reality of the object of your affirmations within the inner spheres of the Universe, which reality must then in turn subsequently manifest into the physical world where the benefits can be realized.

For more information about Life and Wellness Coaching, Stress Management or Sport Yoga, visit my website at
www.freedomfromillusion.com

Situation + Response = Outcome

2008-08-16T10:54:00.000-07:00

Every outcome you experience in life is the result of how you react to an event in your life.
It's not what happens to us, but our response to what happens to us that makes the difference.

Between every event and response there is a potential space. That space contains your freedom
to choose, and your power to respond. How you respond determines both your growth and happiness.

So, if you don't like the outcomes you're experiencing you can:

Focus on S - Blame the event for your lack of results.

Focus on R- Change your response to the events to get the outcome you want. If you focus on R, you have to give us blaming and complaining.

Here is an essential principle for ownership of your life and wellness story. In adulthood, you either "create" or "allow" everything that happens to you.

When you find yourself focusing on an obstacle, reflect on the underlying desire. When you're ready to accept that you create the obstacle, you're also ready to consider the possibility of not creating it.

Focus you attention consciously on a new experience, and you create new connections. Focused attention plays a crucial role in actually altering the structure of the brain. This means when you focus attention in constructive ways you change your brain.

This concept offers explanation at a brain level for why a solution focus is more effective than a problem focus. These brain connections literally become mind-maps, and influence the reality we see.

New neuronal networks and pathways are created when you focus on solutions. The already existing circuitry is further etched when you focus on existing problems. This is why people get stuck in therapy.

Neuroscience validates that it is not understanding the source of our thoughts, but a focus on awareness of choice that is most beneficial.

For more information about Life and Wellness Coaching, Stress Management or Sport Yoga, visit my website at www.freedomfromillusion.com

To Think or Not to Think!

2008-07-28T11:01:00.001-07:00

It is estimated that on any given day, approximately 10,000 thoughts go through your head. How many of those thoughts were really useful?
Nothing can hurt you as much as your own thinking. Continual repetition of self-doubts, self-abuse and self-attack.

Pay attention to your thinking, and see how much of it is based on fears, judgments and worries. Basically, fear, worry and pain are "all in the mind".
How do you rid yourself of these repetitive self-sabotaging thoughts? By searching through your past with deep analysis for years and years, or by allowing yourself to let go, forgive, and surrender.

Thoughts are usually based on past or future. Since the past is over and future is yet to come, your thoughts are not real. In other words your thinking is not reality.
No thought has any power over you or any more importance than you give it, they have no power of their own.

You and you alone choose your thoughts. To live a happy life, it is important that you have a happy relationship with your thoughts. Rather than spending your time in deep self analysis, try meditation, yoga or breathwork, they are all helpful to bypass thinking and calm the mind.
The only block to unconditional love is your thinking. The only block to personal success is your thinking.
Everyday you start with a blank slate. You cannot control what comes into your life, but you can control your perception and how you think about it.
Stop thinking and start living!

For more information about Life and Wellness Coaching, Stress Management or Sport Yoga, visit my website at www.freedomfromillusion.com

Be The Goal!

2008-07-25T13:37:00.000-07:00

Being the goal is about setting your intention for the day. It is about vision, clarity of purpose and being what you want.
Being the goal crystallizes the magnificent power of intention. It is the key to friendship, romance, leadership, success and everything.
Today, be what you want.
If you want love, be loving.
If you want peace, be peaceful.
If you want fun, be funny.
If you want "new", be different.
If you want adventure, be open.
If you want success, be alive.
If you want joy, be kind.
Be what you want!
Think of your goals, you challenges, your relationships, and ask yourself, "Is how I am being going to bring me what I really want?" Be still a moment and reset your intention to be loving no matter what, to be kind in spite of everything, to shine your light come what may.

For more information on Wellness Coaching, Stress Management and Sport Yoga visit my website at
www.freedomfromillusion.com

How do you CHOOSE to live your life?

2008-07-21T15:55:00.000-07:00

Each day your life starts with a blank slate.
What happened yesterday is over and everything you are faced with is new and unknown.
Who is in charge of the future before you? You and only you.
How will you CHOOSE to create this new day?
How will you CHOOSE to react to the circumstances that come your way?

Will you CHOOSE peace or drama, happiness or anger, success or failure, love or hate? All the choices are yours to make.
How often do you react to a situation unconsciously or by allowing your ego to dictate the appropriate reaction as a result of someone else controlling your feelings and emotions. What would happen if you and only you control your feelings and emotions and you can determine yourself how you want to feel and how you want to react to any situation. Would you life be lighter, happier, more peaceful.
You can in fact consciously decide in any minute how you CHOOSE to think, react,& feel about anything happening in your life. When you feel yourself beginning to react, stop yourself and breathe, then take a moment and determine how you CHOOSE to react for your own better good.
Maybe you decide not to take something personally. Maybe you decide to come down a notch and communicate at a more controlled level. Maybe you just choose peace and let it go.
So don't be short sighted with yourself or others.
Try to open your mind to new possibilities.
Relax, breathe and allow your imagination to move outside your conditioned self.

Each day is a new day in your life, live the life you CHOOSE!

For more information on Wellness Coaching, Stress Management and Sport Yoga visit my website at www.freedomfromillusion.com.

Can You Forgive Yourself?

2008-07-04T21:05:00.000-07:00

You cannot be a victim and be happy. You cannot judge, criticise and berate your Self and be happy.

There are very specific emotional pathways we each possess. They include aspects like fear, rigidity, distrust, feelings of failure, indeciveness, lack of confidence, resentment. We get these pathways from somewhere, someone, or some type of experience that occured in our life.

You may judge that you have made mistakes in your past, but they are not your identity. No matter how many mistakes you think you have made, you are not your mistakes!

To experience healing and wholeness you have to be willing to give up your attachments to the self ...

that has made mistakes
that has experienced failure
that has suffered illness
that messed up
that has been abused
that was betrayed
that was once unpopular
that has been victimized
that grew up poor
that was rejected
that was wrongly accused
that did not get the love.

True forgiveness is a willingness to change your mind about your Self.

The willingness to forgive yourself is really the willingness to replace thoughts of fear with thoughts of love, thoughts of condemnation with thoughts of kindness, thoughts of doubt with thoughts of trust.

Forgiveness works in the present. It teaches you:
1. You are not the pain of your past
2. The pain of your past is over now. Ultimately forgiveness undoes illusions of weakness and
limitation; through forgiveness you become whole and joyous once more.

What will you value more - the story of your ego, or the story of your unconditioned Self. Forgiveness is like a cosmic eraser that rubs out the pencil marks the ego has drawn upon your mind.

Forgiveness give you back your freedom.

For more information about life and wellness coaching, stress management and Sport yoga, visit my web site at www.freedomfromillusion.com.

Dangers of Improper Stretching Techniques and Overstretching

2008-07-04T21:02:00.000-07:00

Unfortunately, even those who stretch do not always stretch properly and hense do not reap some or all of the benefits. Some of the most common mistakes made when stretching are:

• improper warm-up
• inadequate rest between workouts
• overstretching
• performing the wrong exercises
• performing exercises in the wrong sequence

It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm. Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance. On the other hand, an improper warm-up, or no warm-up at all, can greatly increase your risk of injury from engaging in athletic activities.

The general warm up is divided into two parts:

1. joint rotations
2. aerobic activity

After you have performed the joint rotations: you should engage in at least five minutes of aerobic activity such as jogging, jumping rope, or any other activity that will cause a similar increase in your cardiovascular output. The purpose of this is to raise your core body temperature and get your blood flowing.

Our heredity can leave us with known or unknown physical weaknesses. Yoga practice aids in discovering and learning about these areas and also in strengthening and bringing them into balance. Similarly, old injuries and traumas may still be stored in the body and as you progress deeper into poses they may surface again in the process of healing and rebalancing the body.

Practicing unconsciously and mechanically can lead to injury. It is important to stay warm, tuned in, and to practice with awareness, according to the body's own limits.

Where there are old injuries, adhesions, weaknesses, or scar tissue, the asanas will sometimes cause the injury to resurface as the body is healing and restructuring.

Hamstrings, neck, low back, knee, ankle, foot and achilles are the areas most prone to injury so poses that stretch these areas should be approached with particular caution.

The following stretches are considered risky due to the fact that they have a high risk of injury for athletes that perform them:

Yogy plough
Traditional backbend
Traditional hurdler's stretch
Inverted stretches

Overstretching and engaging in athletic activities without a proper warm-up can cause microscopic tearing of muscle fibers or coneective tissues.

Overexeration and/or intense muscular activity will fatigue the muscles and cause them to accumulate lactic acid and other waste products.

Exercising above a certain threshold can cause a decreased flow of blood to the active muscles. This can cause pain resulting in a protective reflex which contracts the muscles isotonically.

If you stretch properly, you should not be sore the day after. If you are, then it may be an indication that you are overstretching and that you need to go easier on your muscles by reducing the intensity of some (or all) of the stretches you perform. Overstretching will simply increase the time it takes for you to gain greater flexibility.

For more information about Sport yoga, stress management and life and wellness coaching, visit my web site at www.freedomfromillusion.com.

Yoga as it applies to Training and Sporting Activities

2008-07-04T20:56:00.000-07:00

If a person participates competitively in sport or simply joins the occasional fun run they are aware of the impact breathing can have on their performance. Deep relaxed breathing is the foundation of reducing performance anxiety and improving concentration. Yoga will help you develop a habit of breathing correctly. Yoga practice integrates the mind-body connection and athletes can benefit from this combination of skills training.

Yoga poses are all about building core strength. The slow, focused movements require a strong mid-section and the isometric contractions of many exercises will add a new form of resistance training to your typical machine-based workouts. Athletics benefit from yoga's holistic approach to core strength. Properly strengthening the muscles of the core using poses such as Boat Pose and Bridge Pose will improve alignment and lessen imbalances that lead to overuse injuries such as hip and knee pain in runners.

Yoga routines incorporate slow, steady flexibility exercise that is ideal for athletes. Frequest yoga training may increase flexibility, and range of motion while relieving muscle tension. Improved range of motion can often help improve performance.

Yoga is a perfect way to incorporate balance exercises into your training routine. Balance exercises are often overlooked by athletes, but are one of the most effective ways to correct muscle imbalance or body mechanic problems. With most sports and weight training routines you tend to perform repetitive motions that develop some muscle groups while others are ignored. Yoga can fix these imbalances.

For baseball and softball players, batting, running, and throwing are essential. Therefore these players need to work with postures that rotate the hips. Such postures include the Warrior group of poses. Warrior I offers a beginning stance. Warrior II opens up the hips and adds a practice in balance. Warrior III opens the ribs and the side. Warrior IV would again rotate and open the hips. All four positions offer balance and coordination exercise. Flexible hamstrings are necessary to run without injury. Both Standing and Sitting Forward Bends stretch the hamstrings. Also, Triangle pose along with Warrior I and IV stretches the hamstring and strengthen the quadriceps.

For throwing, athletes need flexible and strong shoulders and arms, and a keen sense of balance. Downward Facing Dog also works to strengthen shoulders, especially when combined with the movement back and forth from Upward Facing Dog or Cobra. To work the shoulders and back, Cat and Dog pose work well. Lotus and Child's pose help to stretch the ankles

Yoga is a great low-impact way to cross train. Cross training is necessary for athletes who do the same sport or exercise routine year-round. Adding new exercises can help reduce injury, relieve training boredom, add variety and help recover from hard aerobic or strength workouts.

For more information regarding life and wellness coaching, stress management and Sport yoga visit my website www.freedomfromillusion.com.

Women Who Do Yoga Stand Taller

2008-07-04T20:50:00.000-07:00

Recent finding: Older women walked more quickly, had better balance and gained an average of one centimeter in height after a nine-week yoga program- because they stood more upright as a result of practicing yoga. Twice a week, for 90 minutes each time, the women did a series of basic poses developed especially for older people. After nine weeks, participants used longer strides when walking and could stand for a longer time on one leg. They also felt more confident in their ability to balance while standing or walking.

Jinsup Song, DPM, PhD, director, Gait Study Center, Temple University

For more information about stress management, life and wellness coaching and
Sport yoga, visit my web site www.freedomfromillusion.com.