Exercise 3: The Ten Second Count This is more of an exercise in practicing concentration than it is in mindfulness, and it is a simple variation on exercise 1. In this exercise, rather than focussing on your breath, you just close your eyes and focus your attention on slowly counting to ten. If your […]
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Exercise 2: Conscious Observation Pick up an object that you have lying around. Any mundane everyday object will do…a coffee cup or a pen for example. Hold it in your hands and allow your attention to be fully absorbed by the object. Observe it. Don’t assess it or think about it, or study it […]
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Mindfulness is the practice of intentionally focusing your attention on the present moment. “The cultivation of mindfulness has roots in Buddhism, but most religions include some type of prayer or meditation technique that helps shift your thoughts away from your usual preoccupations toward an appreciation of the moment and a larger perspective on life.” Practicing […]
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Stress contributes to all of the leading causes of premature death including heart disease. Stress negatively impacts quality of life and plays a role in loss of muscle and bone strength, weight gain, and loss of sexual function. Each of us can look at periods in our lives when we have experienced unhealthy amounts of stress. […]
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To end 2016, I made the suggestion to go have some fun! Participating in fun activities with family and friends and getting outside in nature was on my agenda. I certainly had the opportunity to do all of those this past holiday season. Family and friend time was filled with special celebrations and family travel. […]
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Today is Veterans Day, November 11, 2016. When I was back in Peoria visiting my family, I captured photos of this flag along the riverfront. The contrast of the stars and strips waving in the breeze against the blue sky captured my attention. The flag reminded me of you Mark. I just want you to […]
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One of the most universal means to greater health and happiness is to socialize more. Loneliness can shave years off of your life expectancy and a Harvard social scientist’s research indicates that the happiest people are also the most connected. Try to set up our daily routines to make it easier to socialize. Quality counts […]
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Make changes in your home environment to make active living easier. The Mayo clinic scientists determined that increasing simple movements such as standing and walking could help you burn an additional 350 calories each day. Bring movement back into daily life. Home and yard checklist: Place a scale in a prominent place in your bathroom […]
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A lack of sleep has been shown to increase the risk of health problems such as obesity, diabetes, cardiovascular disease, and hypertension. In the Blue Zones residents follow the early to bed and early to rise routine with eight hours of sleep. In three of the Blue Zones a half-hour nap is a daily ritual. […]
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When I launched my website Well Healthy Ways and began coaching and blogging a little over a year ago, my number one category was and still is You First, since taking care of yourself first lays a strong foundation for wellness and health for life. Be bold. Live longer, look younger, but most important of all, […]
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