MINDFUL SOUL CENTER
WHY MEDITATE? [the] SPHINX
SELF-CARE CORNER
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Editor's Letter
Amy Adams
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FEATURES CONTRIBUTORS in alphabetical order
Christine Boyd Miller, PhD
The Yoga Diaries
Charity Collier, MA, CADII
Meditation Minute
Megan Nolan
Movement is Vital
Deja Osbourne
Deja's Self-Care Corner
Brooklyn Storme, PhD Brooklyn is an alignment strategist who teaches entrepreneurs and private practice owners how to shift their mindset in order to create positive change in their business. The winner of the 2019 Health Practitioner of the Year Award in her region, her practice interests including anxiety, depression and relationships. She lives in Melbourne Australia in the seaside town of Hastings. She has worked in the area of the mind and human behavior for over 20 years. She writes the Mindset Matters column. 4
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Mindset Matters
CONTENTS YOGA AS A RITUAL
45 DEJA'S SELF CARE CORNER [the]
SPHINX
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DEC2019 JAN2020 03 04 07 63 68
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How to Support a Friend Through Grief
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Monument Yoga Pose Moth Mandrill Cat
You Here Then You Here Now
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SLEEP MEDITATION MOVEMENT Getting Ready for Sleep: IS VITAL MINUTE 15
Why Should You Meditate? DEJA'S 56 SELF-CARE 31 CORNER
Don't Be a 41 Slouch: Take a Yoga Break
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MINDSET MATTERS Feminine Energy & Womb Wellness
48 POEM
RECIPES & FOOD DELICIOUS NESS 58
Basics & States Sleep Stages How to Get a Good Night's Sleep! Sleep Products & Sleep Aids
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SLEEP MEDITATION
WHAT IS THAT?
[listen]
Brain Waves
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T'was the Night Before Christmas
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TMSC
A guide to our interview with The Healthy Womb's
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RACHEL REcOMMENDS DUTTON
PODCAST 65 Interviews & Minisodes [the] Mindful Soul Center
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TMSC Calendar & Tracker Sheets
OR
If opportunity doesn’t knock, build a door. — Milton Berle
GRATITUDE SHMATITUDE:DON'T JUST THINK IT, DO IT!
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THE MON
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THE MINDFUL SOUL CENTER SELF-CARE
GRATITUDE
YOGA & MEDITATION
READING
JOURNAL
DEC 2019
TOP 3 MONTHLY GOALS
6 Saint Nicholas Day 12 Full Cold Moon 05:12 UTC 22 December Solstice 4:19 UTC 22-30 Hannukah 24-25 Christmas Eve & Day 26 New Moon 05:13 UTC 26-1 Kwanza 31 New Year's Eve Flower: Narcissus Sun Signs:Â Sagittarius & Capricorn Stones & Crystals: Zircon, Tanzanite & Turquoise
When you meet your goals, share them with us on instagram! No matter how big or small we want to celebrate your success. Share your wins when you post a pic and tag us @themindfulsoulcenter
BIRTHDAYS & OTHER EVENTS
BOOKS I'M READING & THINGS I'M LEARNING:
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THE MINDFUL SOUL CENTER I AM GRATEFUL FOR:
I put this amount of money in my savings:
I took the time to nurture myself this month:
This month I discovered ? about myself:
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THE MINDFUL SOUL CENTER SELF-CARE
GRATITUDE
YOGA & MEDITATION
READING
JOURNAL
JAN 2020
TOP 3 MONTHLY GOALS
1 New Year's Day 10 Full Wolf or Snow Moon 19:21 UTC 20 Martin Luther King Day US 24 New Moon 21:42 UTC Flower: Snowdrop or Carnation Stones & Crystals: Garnet Sun Signs: Capricorn & Aquarius When you meet your goals, share them with us on instagram! No matter how big or small we want to celebrate your success. Share your wins when you post a pic and tag us @themindfulsoulcenter
BIRTHDAYS & OTHER EVENTS
BOOKS I'M READING & THINGS I'M LEARNING:
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https://themindfulsoulcenter.com
THE MINDFUL SOUL CENTER I AM GRATEFUL FOR:
I put this amount of money in my savings:
I took the time to nurture myself this month:
This month I discovered ? about myself:
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Listen to the classic Christmas Poem s a w
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t h ig mas n t e s i h t Chr e r o f
Twas the night ' before Christmas BY CLEMENT CLARKE MOORE
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The best bridge between despair and hope is a good night of sleep. Quote: Matthew Walker
Getting Ready for Sleep
Sleep eludes many of us, and the lack of a good night’s sleep can harm our wellbeing. Losing sleep one day can 'ruin our day.' Yet, over time, the negative impact is exponential having a detrimental impact on both our physical and mental wellbeing - ruining weeks, months and even years. Sure, we might get used to it and even normalize it, but it’s not okay in the long run. That’s why we’re going to explore this most important activity that humans must undertake each day to rest and restore. We’ll touch on why sleep is important, some sleep basics and then run through things you can do to get a sound night’s sleep.
Importance of Sleep
According to sleep expert and neuroscientist Matthew Walker, human beings need anywhere from seven to nine hours of sleep each night for optimal health. This isn’t an arbitrary number but based on scientific data. Walker who also founded the Center for Human Sleep Science at UC Berkeley and author of Why We Sleep has dedicated his life's work to understanding just that. In the simplest of terms, he tells us that every physiological and psychological aspect of our being benefits from a sound sleep and says that our daily life is a kind of damage that must be repaired each night when we sleep. Our brain health depends on it. In fact, sleep deprivation can result in psychosis.. [the] Mindful Soul Center
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It turns out that sleep-deprived people also feel lonelier and are less inclined to engage with others, avoiding close contact in much the same way as people with social anxiety.
Sleep Basics Typically we think of sleep as one continuous snooze. When we sleep various parts of our brains are inactive and others can be surprisingly active, the same goes for other physiological systems during various stages of sleep. It depends on the stage of sleep. We cycle through four stages during a few times each night. Sleep stages correspond with brainwave states. There are various brain changes and states through the sleep process including time off for the prefrontal cortex. It is essentially turned off when we sleep.
The prefrontal cortex responsible for executive function is charged in planning complex cognitive behaviour and is involved in personality expression, decision making, and moderating social behaviour.
Another notable change is during REM sleep when your brain temporarily paralyzes your body so you do not injure yourself, yet your visual cortex is extremely active. Our miraculous bodies have built-in protections that allow the brain and body changes to happen as we cycle through the stages of sleep and rest our bodies for an extended time.
Sleep States Recent research indicates that throughout the night we experience microstates where our brain waves have abrupt changes in-between our normal series of sleep stages and when our brain waves change between theta and delta. They have been compared to ‘Earthquakes.’ We wake in-between cycles of sleep but only for moments. This is a normal part of sleep, and we don’t remember these moments. Yet, when we experience brief episodes of waking that go beyond these micro-states, they can cause disruptions that can lead to sleep fragmentation and other related sleep disorders. 16
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The third stage of sleep is known as nonrapid eye movement (NREM) slow-wave sleep or deep sleep. It’s when the brain enters the Delta state. The Delta state is a brain state that humans enter into that allows for deep dreamless sleep, non-REM sleep, trance, and is considered the unconscious state. Deep sleep happens in the early hours of sleep and is critically important for our mental and physical health. It is when neural oscillations (brain waves) become highly synchronized, and heart rates and blood pressure drop. During this stage, the human growth hormone is produced and works to repair and restore the body. Earlier I mentioned that the prefrontal cortex turns off during sleep and it turns out for a decidedly good reason. Deep sleep had restored the brain's prefrontal mechanism that regulates our emotions, lowering emotional and physiological reactivity and preventing the escalation of anxiety." - Eti Ben Simon, a postdoctoral fellow at the Center for Human Sleep Science, UC Berkeley Findings of a current study by UC Berkeley researchers published on November 4th in the journal Nature Human Behaviour have found that deep sleep (Delta state or Stage 3 NREM) is the type of sleep most likely to reset an anxious brain and calm it too. The data present one of the strongest neural links between sleep and anxiety to date. The link between anxiety levels with insufficient sleep argues and makes a case for sleep as a non-pharmaceutical remedy to heal and reset our brain. This is exciting news since anxiety levels have increased for many people through the years. [the] Mindful Soul Center
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Methought I heard a voice cry, “Sleep no more! Macbeth does murder sleep”- the innocent sleep, Sleep that knits up the raveled sleave of care, The death of each day’s life, sore labor’s bath, Balm of hurt minds, great nature’s second course, Chief nourisher in life’s feast. Act Two, Scene Two [35-40]
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MacBeth William Shakespere
Sleep Stages Overview Stage 1 - Non-REM sleep is the changeover from wakefulness to sleep. During this short period (lasting several minutes) of relatively light sleep, your heartbeat, breathing, and eye movements slow, and your muscles relax with occasional twitches. Your brain waves begin to slow from their daytime wakefulness patterns.
Stage Two
Stage 2 Non-REM sleep is a period of light sleep before you enter deeper sleep. Your heartbeat and breathing slow, and muscles relax even further. Your body temperature drops and eye movements stop. Brain wave activity slows but is marked by brief bursts of electrical activity. You spend more of your repeated sleep cycles in stage 2 sleep than in other sleep stages.
Stage 3 Non-REM sleep is the period of deep sleep that you need to feel refreshed in the morning. It occurs in longer periods during the first half of the night. Your heartbeat and breathing slow to their lowest levels during sleep. Your muscles are relaxed and it may be difficult to awaken you. Brain waves become even slower.
Stage Four
Stage One
Stage Three
REM sleep first occurs about 90 minutes after falling asleep. Your eyes move rapidly from side to side behind closed eyelids. Mixed frequency brain wave activity becomes closer to that seen in wakefulness. Your breathing becomes faster and irregular, and your heart rate and blood pressure increase to near waking levels. Most of your dreaming occurs during
REM sleep, although some can also occur in non-REM sleep. Your arm and leg muscles become temporarily paralyzed, which prevents you from acting out your dreams. As you age, you sleep less of your time in REM sleep. Memory consolidation most likely requires both non-REM and REM sleep. There’s the basics now keep reading to learn how to actually get a good night’s sleep!
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How to get a good night’s sleep! A regular meditation practice will help reduce stress resulting in a night of more restful sleep. But that's not the only thing that can help us to get a sound night's sleep. There are a lot of things you can try. We’ll cover the basics and then dig deeper:
Just Before Bedtime Preparing for Sleep Wear loose comfortable clothing. As a prelude to sleep drink a cup of lavender or chamomile tea. Try to go to sleep and to wake around the same time each day. Your body has a natural cycle. Find your rhythm and tune into your body. You might even want to test out different times to see what works best for you. Eliminate distractions by turning off your phone, television, computer and other electronic devices. If you feel like you need your phone near you, set it to Do Not Disturb. Close your windows and doors to minimize distractions and eliminate breezes and drafts.Your room should not be too cold or too hot. Moderate temperatures are the rule for the day and for sleep, dark and cool is the rule. If you can, program your thermostat to 65F or 18C one hour before you plan to sleep. You can program an increase in temperature for 30 minutes before you wake. Lie down in the yoga pose known as corpse pose or Shavasana (shah-VAHS-uh-nuh).
Shavasana - lie on your back and adjust your arms placing them alongside your body yet slightly away from your body. Relax and face your palms upward. Your legs are hips width distance apart and your feet should fall to their sides in a comfortable position. Adjust everything until you are completely comfortable. Close your eyes and take a deep breath in and out. In yoga Nidra a type of meditation you would make a statement to not fall asleep, however in this case you will make a declaration to sleep well. Affirm your desire to sleep restfully. You can listen to a meditation or one of the sleep podcasts in the recommended section or simply focus on your breath until you have fallen into your slumber. 20
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Optional Use an eye mask. Place a lavender sachet in your pillowcase or spray your pillow with natural lavender spray. Take a hot shower before going to bed. A warm or a hot shower before bed will start your body’s cooling process. If you observe a lot of tension in your body, do a body scan. Find a starting point and observe each part of your body. As you scan your body any muscular tension you become aware of is then consciously released. You can tighten and release each part of your body or simply acknowledge it and let go.
Here are some other things you can do:
In a small spray bottle mix 10 drops of lavender oil with distilled water, shake and spray.
Bedding: Change your bedding regularly and invest in natural fibres. Cotton, wool, down and other materials breath. Our bodies go through a cooling period as we sleep releasing heat. Synthetic fibres can trap heat and create discomfort. Use materials that breath. Alcohol and Caffeine: Limit your caffeine intake to the mornings or early afternoons and try not to drink caffeinated beverages for several hours before bedtime. Alcohol is a sedative and a depressant. It does not enhance sleep but blocks ‘natural’ sleep. You might fall asleep quicker but. In fact, it can cause you to wake during the night and it inhibits REM sleep which is a necessary part of our sleep cycle. Journal: Giving your problems over to the universe for at least a few hours each night. Before you go to bed each night write down anything that is unresolved in your mind. Is there a problem that you haven’t solved yet? Write down a particular problem(s) that has been on your mind on a sheet of paper and consciously allow yourself to give it over to your subconscious mind to be solved allowing your conscious mind to rest. Look at it in the morning. You can even do a ‘morning pages’ practice taught in The Artist’s Way. Movement: Many of us have become more sedentary. A daily movement practice will give you extra energy during the day and help you to rest at night. Try for the mornings but if evenings or daytime works better just be sure to end your practice two hours before going to bed. Practice Meditation or Pranayama (breathing exercises) You can learn pranayama techniques from a qualified yoga instructor. [the] Mindful Soul Center
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Buckwheat Pillows Organic Cotton Sheets Chamomile Tea Down Duvet
Bamboo Sheets Wool Blankets Lavender Tea
Sleep Products We receive a small percentage of the sale with no cost to you, your purchases support the magazine.
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Recommends
n e t s i l
Sleep Aids
Sleep Meditation
Click on the penguin to listen to the guided sleep meditation
This issue's mp3 meditation is set against music with restful sounds that utilize binaural beats in a particular range to bring you into a deep sleep. The first portion is guided and moves into a sound only. This sleep meditation aims to synchronize the hemispheres of your brain and bring you into the Delta state. The Delta state is brain state that humans enter into and that state allows for deep dreamless sleep, non-REM sleep, trance, and is the unconscious state. Deep sleep (non-REM or the Delta state) happens in the first hours of sleep and is very important for our mental and physical health.You can read the article on binaural beats and brain states in this issue to understand more about them. You can listen to this meditation for free anytime on the website. When you purchase a subscription or buy this issue, you will receive a downloadable mp3 file that you can download and listen to at anytime on any device.
Click on the sheep to learn about two sleep podcasts that we love and music too!
Sleep Podcasts
There are some unique programs aimed at helping people sleep. In this brief review we tell you a bit about of two of The Mindful Soul Center's favorite podcasts that we both enjoy and listen to. Links are on the recommends page.
listen
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MEDITATE DELTA WAVE SLEEP MEDITATION k CClliicceekttoo r hheesrstteenn!! llii
"The brain immediately confronts us with its great complexity. The human brain weighs only three to four pounds but contains about 100 billion neurons. Although that extraordinary number is of the same order of magnitude as the number of stars in the Milky Way, it cannot account for the complexity of the brain. The liver probably contains 100 million cells, but 1,000 livers do not add up to a rich inner life." ~ Gerald Fischbach ~
What is that?
BRAIN STATES Binaural Beats & Brain Waves
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Binaural Beats
Essentially, one tone is placed on one channel and a second tone on another channel. The stereo effect of binaural beats requires earbuds or headphones to create the effect within your brain. There are detailed lists of frequencies to relate to ailments and organs within our bodies.
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GAMMA
BETA ALPHA
THETA
DELTA
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MAKES A GREAT HOLIDAY GIFT AND SUPPORTS RESCUED DOGS Make a donation when you BUY a tshirt or tote. $10 USD from each sale goes to help this effort The Mindful Soul Center Fundraising Effort
Women's Tank
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Tote Bag 16" $25
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Current needs for the shelter at this time: For ev ery tshirt o tote y r o $10 g u purchas oes to e aid th e dog sh elter
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Empty your mind, be formless, shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot, it becomes the teapot. Now, water can flow or it can crash. Be water, my friend. Bruce Lee
Why should you meditate? By now I am sure you have you been hearing how you should meditate. Meditation has become a recommendation for a variety of things, especially in the last five years or so. Meditation is not a new phenomenon. In fact, it has been a practice for over 2500 years. It was not until scientific studies started showing the effects meditation has, have people in the Western part of the world started to believe the benefits. The studies being published are giving answers to what is happening when we have a meditation practice. This meditation minute is going to look at the effects a meditation practice has on the brain. I would like to first state that the brain is different from our mind. Our mind is something that has all the functionality of the brain but is not an organ of its own. I like to think of it as the human “cloud.� However, the brain is a living breathing changing organ. In the last decade, research has and continues to study the effects of meditation on the brain. Research is showing meditation is changing the neuroplasticity of the brain. I know the what? Neuroplasticity is the brain's ability to continuously adapt based on its experiences. This continuous change impacts structure and function as experience changes the neurons and synapses. This is often found when there has been trauma or repeated experiences. [the] Mindful Soul Center
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Why Should you Meditate? Results from studies are also showing meditation is activating brain regions associated with the expression of positive emotions versus the region associated with the expression of difficulty and disturbing emotions such as fear or sadness. Repeated meditation activates the neuroplasticity of the brain structure and function for positive expressive emotions, allowing them to be higher. This is why people who meditate appear calm and positive. Their brains are literally structured to function that way. Overtime anyone is capable of this brain change. Other research studies are also showing grey matter of the brain growing over some time in experienced meditators. Having grey matter growth aids in the aging of the brain. This means the brain stays younger as you age! Research of meditation and the physical effects is still in the infancy stages. However, there has been no negative physical effects shown in the research thus far. Although a lot of the research is being done on experienced meditators, it is looking at beginners as well. If you start now, meditation can only benefit you physically, especially in your brain as you age. There is no better time to start a meditation practice than now. A word of caution, if someone has experienced trauma or is undergoing treatment for mental health, I caution jumping into a mediation practice without the guidance of a professional.I hope this has answered a little of why you should meditate. Until the next time. Happy Meditating!
Meditating Together
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Yoga as a ritual
A Sacred Act
Taking Time
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l a u t i r a s a a Yog
Making Space
Becoming Still
Lara of Sukha Yoga is a mother, wife, owner of Sukha Yoga & a +500 RYT teacher with 10 years of teaching experience and 17 years of studentship. She has studied with several
ďŹ
ne masters of
Yoga and is inspired by how they live their Yoga in the world today. Read Lara's full bio in the show notes
out now
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Movement is vital!
MEGAN NOLAN
YOUR WELLNESS MATTERS
Don't be a slouch!
What can we do?
Sitting and standing tall is also great for:
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[the] Mindful Soul Center
TAKE A YOGA BREAK!
HERE'S HOW TO DO IT:
CAT
WATCH THE VIDEO
COW
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Rumi
If all you can do is crawl, start crawling.
You here then. You here now.
You here now. [the] Mindful Soul Center
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Avoiding Avoidance and Other Ways to Help a Grieving Friend
artist: ralu illin [Listen to the podcast [the] Mindful Soul Center episode on Soundcloud
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[the] Mindful Soul Center
DEJA DREWIT'S SELF-CARE CORNER
SELF-CARE My Quality Time Self-Care Deck
DATE Cards and messages by Deja Drewit
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PERSONAL POWER
I AM PERCEPTIVE Personal Power Deck
THE MESSAGE
JOURNAL PROMPTS
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MINDSET MATTERS
Feminine Energy & Womb Wellness
Create a ritual.
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Allow.
Listen.
Create. Focus on being.
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The Period Whisperer A Guide to our interview with Rachel Dutton
About Rachel
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'Kindly let me help you or you will drown,' said the monkey putting the fish safely up a tree. Alan Watts
[the]
SPHINX A A A A A
Monument Yoga Pose Moth Mandrill Cat
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The Monument
45 retneC luoS lufdniM ]eht[
The sphinx in 1880 and today
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Sphinx pose & Aker
Sphinx pose sometimes called Salamba Bhujangasana (षल ब भुज ासन)
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How to practice Sphinx Pose
Other Creatures a moth, a monkey and a Cat
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Fruit & Veggie Breads
Banana Bread INGREDIENTS
DIRECTIONS
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esent od autifully
Zucchini Nut Bread INGREDIENTS
DIRECTIONS
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Peanut Butter Pie
(CYNTHIA HUCKENSTEIN’S RECIPE - MAKES TWO PIES)
INGREDIENTS
DIRECTIONS
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Pie Crusts Chocolate Wafer Cookie Crust
INGREDIENTS
DIRECTIONS
Graham Cracker Crust
INGREDIENTS
DIRECTIONS
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Stabilized Whipped Cream (REPLACEMENT FOR COOL WHIP)
INGREDIENTS
DIRECTIONS
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If you awaken from this illusion And you understand black implies white Self implies other Life implies death You can feel yourself Not as a stranger in the world Not as something here on probation Not as something that has arrived here by fluke But you can begin to feel your own existence as absolute fundamental What you are basically Deep deep down Far far in is simply the fabric and structure of existence itself. Alan Watts
TMSC PODCAST INTERVIEWS YOGA AS A RITUAL
LARA DWYER episode no. 28
Yoga can become ritual in your life. Learn about Lara's journey and how you can incorporate ritual into your practice.
YOGA AT THE OFFICE MEGAN NOLAN
Yoga in the office? It's practical and easy and unlike a smoke break it's good for you.
THE PERIOD WHISPERER RACHEL [EYRE] DUTTON episode no. 22 & episode no. 23
Part One of the interview is packed with loads of information on women's womb health. There is so much that we have a supplementary article in this issue that you can reference for some terms. Part Two is focused on menstrual cycles and charting.
TRAUMA & WHOLE HEALTH SHELBY JOHN episode no. 25 & episode no. 26
Part One of the interview with Shelby focuses on EMDR a type of trauma therapy. Part Two delves into our world and how we can navigate it amidst the complexities and how we can make healthy choices.
TMSC PODCAST MINISODES HOW TO SUPPORT A FRIEND THROUGH GRIEF
MEDITATION & BRAIN STATES
Listen to the podcast episode and check out our accompanying articles and infographics in this issue on the topic.
Learn about brain states as they relate to meditation. We delve into them in this issue as well as they relate to sleep. [the] Mindful Soul Center
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BOOKS
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PODCASTS
MUSIC
TMSC RECoM MENDS [the] Mindful Soul Center
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December 2019/January 2020 | Volume One, Issue Two
HERE'S WHAT YOU GET WHEN YOU PURCHASE THE MAGAZINE:
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MINDFUL SOUL CENTER PODCAST LISTEN
