Month: January 2021



I sit on my living room floor, in front of the fire, after my morning tea. This is my time; time to slow my breath, relax my body and just be present. This is my way of soothing my mind and releasing the tension in my body. Nothing fancy, nothing strange; this is mindfulness meditation and I love it.

Many of us associate meditation with Eastern gurus in saffron-colored robes, monasteries and chanting – blissed-out mental states that have nothing to do with our ordinary lives. It’s true that the practice of meditation is thousands of years old. But a sweeping change has come, and now it is being practiced by sports teams, car dealers, physical therapy clinics, schools and hospitals!

The evidence is mounting daily. You can’t ignore it. Your doctors, dentists and therapists are talking about mindfulness meditation, a simple practice that helps reduce loneliness, insomnia, chronic pain and depression, just for starters!

Research Supports the Value of Mindfulness Meditation

Around the world, researchers are reporting astonishing benefits particularly relevant to older adults. For example, a recent UCLA study found that mindfulness meditation reduced loneliness and improved immune functioning in adults, mostly women, ages 55 to 85.

Additionally, research has indicated that mindfulness meditation can slow the aging process for women, reduce the suffering associated with chronic pain, reduce the likelihood of relapse in depressive illness and improve brain and immune function.

Is this enough to arouse your curiosity? Should you take a closer look at this technique?

It depends. Maybe you are a relaxed woman who is able to focus peacefully on the small moments of folding laundry, cooking, watching the birds, playing with grandchildren. But if you suffer from anxiety, racing thoughts, depression, chronic pain or difficulty sleeping then definitely yes! You owe it to yourself to find out more about this free, harmless and research-based effective practice that can enhance your quality of life.

What Is Mindfulness Meditation?

I checked out dozens of descriptions and definitions and this was the one that made the most sense to me:

“Mindfulness meditation is the practice of paying attention to what you’re experiencing from moment to moment without drifting into thoughts about the past or concerns about the future and without analyzing or making judgements about what is going on around you.”

What Does It Look Like?

You sit quietly every day for five minutes or longer relaxing your body, focusing on your breath, and practicing other mental techniques to slow your thoughts. Don’t worry, I will give you more details and examples!

Here is how I learned to meditate, what I tried and what worked for me.

I found myself struggling with persistent anxious worry due to family issues. I knew I needed to find a way to calm myself. So, I sat myself down, crossed my legs, and contemplated my breath. For about five seconds. Then thoughts came crowding in and I decided, I can’t do this!

But calming my anxiety was a powerful motivator, so I attended workshops, read books, and listened to CDs. Finally, I read a book about meditation for women that told me that in the West – as opposed to the Eastern parts of the world – we need things for our minds to focus on. Emptying our minds just does not work!

Plus, women are so accustomed to thinking and planning that it is impossible to just shut off our minds. The only solution was to give the mind something else to focus on, something calming. Finally, someone understood!

The book taught about a five senses meditation where you notice in turn what you are hearing, smelling, tasting, feeling on your body and seeing. This worked for me! I loved noticing all the things going on that I had never noticed before. Thus gradually I created my own system that keeps my mind occupied and focused on slow, restful present-moment things.

I am going to share with you, very specifically, the mental techniques that finally helped me to slow down my mind, my heart and my breath.

How My Mindfulness Meditation Works

First, I get comfortable, sitting or lying down, on a chair or on the floor, outside or inside; it does not matter. I close my eyes.

I take a few deep breaths, noticing what they feel and sound like. This always creates a grounding feeling, like, Oh yes, here I am.

Next, I go through each of the five senses, about two minutes each. Every time my mind wanders, I gently bring it back like a little puppy. For each sense, the trick is to really deeply focus on it and tune in to the smallest details. My favorite is the listening.

What am I hearing right now? Spend at least two minutes noticing every detail of what you are hearing. What am I tasting in my mouth? What am I smelling? What am I feeling in my body? The last thing I do is, I open my eyes and notice what am I seeing around me, noticing even tiny details. By then my mind is nice and slow.

I do a gratitude meditation. I remember all the things I am grateful for since my last meditation. I’m always amazed at the small precious things I had forgotten all about.

I imagine the people I love bathed in a warm glow.

Finally, I pay attention to my breath again for a few seconds.

This whole practice can take from 10 to 40 minutes. When I am finished, I feel calm, slow, and relaxed, with a delicious sense of well-being. If I get an upsetting text or phone call, I am much less ruffled by it. This peaceful feeling lasts for at least a day, maybe more.

Further Suggestions

Some people may be able to practice and reap the benefits of meditation by relaxing in their living room, listening to their breath and perhaps using other mental techniques. Others may need to learn through personal instruction, such as a guided meditation class.

I checked online and there seem to be some offered through community education, hospitals and yoga studios. A guided meditation CD may also be a great option. I checked the library and there were a few choices. Jon Kabat-Zinn is the person who introduced mindfulness meditation into the world of Western medicine, and he has quite a few CDs available.

We women are mistresses of reinvention. We know we need to be flexible and open-minded. We are practical, and we do what works. So maybe it’s time for you to sit down, cross your legs – or lie on the couch – take a deep breath, and try something new.

Have you thought about or tried meditating? Do you think that mindfulness can help us stay in the present moment and not worry about the future? What resources would you recommend to others Please in the comments below

Essential Oils for Adrenal Fatigue

by Jodi Cohen

If you are feeling anxious overwhelmed or exhausted – possibly all at the same time – your adrenal glands might need a little support.

If you are feeling anxious overwhelmed or exhausted – possibly all at the same time – your adrenal glands might need a little support.

Your adrenal glands are two little pea-sized glands that sit on top of the kidneys and the back of the body near the bottom of your ribs. When we are in a stressful situation, the hypothalamus in your brain triggers your adrenal glands to secrete stress hormones, like cortisol and adrenaline, to give us that extra boost of reserve energy that we need to survive the stress, like running from a wild animal.

But when you dig too deeply into the energy reserves for too long, your adrenal glands get depleted.  It’s a little bit like deficit spending, at a certain point your credit runs out and you have no reserves to draw upon.

Chronic stress depletes your adrenal glands and compromises your ability to keep up with the constant demand for the stress hormone cortisol. Cortisol provides quick fuel in the face of emergency. When the brain perceives a stress, it triggers the adrenal glands to pump out cortisol which raises the level of sugar in the blood – providing you with the energy to fight or flee the stressful situation.  Cortisol also monitors basic body functions, including inflammation response and immune function.

Your adrenals glands are not designed to constantly pump out excessive levels cortisol.  Over time, chronic and prolonged stress can over-tax and exhaust your adrenal glands, impeding their ability to produce and release sufficient levels of stress hormones, like cortisol or adrenaline that provide us with energy and support other necessary for proper body functions.  This state of diminished resilience is known as adrenal fatigue. This leads to chronic fatigue, an impaired immune system, inflammation, and the other symptoms of adrenal fatigue.

Symptoms of Adrenal Fatigue

  • Feeling tired for no reason
  • Low energy through the day, especially in the early morning and mid-afternoon.
  • Low Back Pain or Hip Pain – Your Adrenal glands directly impact some of the muscles that manage the lower back and hip, including your Sartorius  muscle, which is a major pelvic stabilizer. High levels of stress can create tension in the muscles causing them to stiffen or lock up resulting in back pain.
  • Trouble concentrating or easily overwhelmed
  • Racing thoughts, especially when trying to fall asleep at night
  • Moodiness and irritability
  • Feeling rundown or overwhelmed
  • Difficulty bouncing back from stress or illness.
  • Cravings for salty or sweet foods – Adrenal fatigue depletes salt levels in the body because it reduces aldosterone, the salt-monitoring hormone. Sweet foods boost blood sugar
  • Inability to lose weight
  • Hormonal imbalances – – no libido, fertility issues, hormonal acne, low thyroid function (hypothyroid)
  • Anxiety, mental exhaustion, and/or depression
  • Depressed immunity or lingering colds
  • Difficulty concentrating, making decisions and completing tasks in a logical order
  • Difficulty falling and staying asleep even though you might feel physically exhausted
  • Excessive thirst or frequent urination
  • Muscle weakness or fatigue
  • Frequent irritability or anger
  • Scattered focus and poor memory

My Favorite Essential Oils for Adrenal Fatigue

Essential Oils with their unique ability to return different organ systems to balance can help refill our reserves and dig us out of the adrenal fatigue hole.  The Adrenal™ proprietary blend was designed to relieve and support Adrenal Fatigue

Our adrenal glands help determine and regulate the body’s stress response by secreting key hormones that regulate energy production and storage. Prolonged periods of stress can deplete our reserves of these hormones.  Much like adaptogenic herbs, Vibrant Blue Oils Adrenal™ blend helps increase the body’s ability to adapt to stress and maintain healthy adrenal function.  Adrenal™ proprietary formulations includes very specific ratios of organic and/or wild crafted, therapeutic oils in a base of fractionated coconut oil.

How to Apply Essential Oils for Adrenal Fatigue

You can topically apply 1- 2 drops of Adrenal™ on the adrenal glands (on the lower mid-back, one fist above the 12th rib on each side). Dilute to start or if any redness occurs.

Smelling Adrenal™ though the left nostril also helps to alleviate anxiety. My friend and colleague, Dr. Titus Chiu of The Modern Brain – Root Cause Neurology explains that the over-activity of the right frontal lobe of your brain versus the left contributes to anxiety.  The right brain processes the emotional aspects of the human experience, giving us empathy and compassion, but in overdrive in the right brain can contribute to heightened emotions and anxiety.

Inhaling an essential oil through the left nostril helps to stimulate the left frontal lobe and balance the over-activity of the right frontal lobe. Inhaling Adrenal™ blend through the left nostril helps to stimulate the left frontal lobe and create balance between the left and right hemispheres of the brain, which then balances the over-activity of the right frontal lobe and leads to feelings of calm.

Additional Essential Oils to Support Adrenal Fatigue:

Hypothalamus™: The hypothalamus is pearl size region of the brain that serves as control center for neural and hormonal messages received from/sent to body.  It is constantly reading blood the levels of cortisol, and adjusting signals sent to the adrenal glands for optimal internal balance (homeostasis) of the body.  Chronic and prolonged stress can damage the hypothalamus’s ability to receive clear messages from the body which then impacts all outgoing endocrine and neural signals. Just as you might reboot a computer, you can reset the hypothalamus with Vibrant Blue Hypothalamus™ blend to encourage the natural ability of the hypothalamus to receive clear messages from the body.

Circadian Rhythm™: A critical component to healing from adrenal fatigue is the quality of our sleep.  Ideally, we should fall asleep easily and stay asleep through the night.  The hormone that helps us fall asleep is melatonin, secreted by the Pineal Gland.  Chronic and prolonged stress and the resulting cortisol release can undermine the body’s ability to release melatonin because melatonin has an antagonist relationship to the stress hormone, cortisol.  More specifically, when cortisol levels are high, melatonin levels stay low.  In theory, this makes total sense because if you need to escape a dangerous situation, it would not serve you to fall asleep.  But in practice, it really throws our body’s natural sleep/wake cycle, known as the Circadian Rhythms out of balance.  To return the circadian rhythm to balance, apply Vibrant Blue Oils Circadian Rhythm™ blend, which triggers the natural  release of melatonin before bed.

All of these oils are included in the Vibrant Blue Oils Stress Support Kit™.

Featured Oils:

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