Minding the Mind

Lalli Dana Drobny teaches mindfulness classes to students who wish to reduce pain, increase focus or make better decisions.

Lalli Dana Drobny teaches mindfulness classes to students who wish to manage stress, increase focus or make better decisions.

The Monkey Mind: That endless stream of troubling thoughts or other distracting chatter can zap confidence, preventing a person from focusing on what is truly important.

In today’s fast-paced world of multi-tasking, working lunches and drive thru dinners, attention spans seem to be getting shorter and shorter.

But, with a little mindfulness, the monkey can be tamed.

Mindfulness?

“Mindfulness means paying attention,” said Lalli Dana Drobny. She teaches classes in mindfulness as well as other subjects at Santa Barbara City College.

Drobny, who has been meditating for 25 years, started offering mindfulness classes in Santa Barbara about eight years ago as a public service

“Because I knew how important it was, and I had seen the difference in my own life.”

Intention is an important component of mindfulness, so Drobny asks students to choose one goal for class.

“Everyone who comes to my mindfulness classes comes for a reason,” she said.s

They want to find a way to manage stress, they are distracted or angry, they can’t focus, or they want to be able to make better decisions. “They want to change. They aren’t accepting where they are. (But) it’s a paradox. Because mindfulness is really about accepting what IS in every moment.”

More Lisa.FM Thrive! Creating Meaningful Rituals

Being ‘in the moment’ can be as easy as sitting quietly and focusing on your breath for a minute or two.

In my Lisa.FM Thrive podcast, Drobny offers three short and simple mindfulness exercises, and the results are remarkable. I was surprised how at ease I felt after just breathing slowly for a couple of minutes.

Drobny suggests bringing mindfulness into daily activities, which can be as simple as paying attention to what you are doing (and thinking) while brushing your teeth, or eating lunch.

More Lisa.FM Thrive!  12 Steps a Path to Recovery

“We do a mindfulness eating exercise, where we take four minutes to eat one raisin… You digest your food better, you actually eat a lot less, so it’s good for the environment, good for your budget and things that we are eating.”

A simple mindfulness technique consists of sitting still, feet on the ground. Pay attention to your breath… inhale, pause, exhale, pause… repeat.

sandyland sunset

“Sandyland Sunset” by Ken Pfeiffer Photography

It’s okay if your mind wanders, instructs Drobny. Just “kindly, gently, ever so sweetly, bring your attention back to the breath.”

Don’t think you have time for Mindfulness? Think again

“In mindfulness circles there’s a joke,” said Drobny, “If you feel like you don’t have 20 minutes to sit (in meditation) today, sit for 40 minutes. Because time expands.”

Drobny shares a story about one of her students who was having a hard time sitting for a formal 20 minute mindfulness practice. She instructed the woman to incorporate mindfulness into the time she spent with her young child.

“So she was totally mindful as she spoke, watched and listened to her daughter. And, she came back the next week to report that both she and her daughter were happier.  So she didn’t add anything extra to her day, she simply did it with a different focus.”

Click the link below to listen to my podcast with Lalli Dana Drobny. Follow along as she walks you thru three short and simple mindfulness breathing and focusing exercises.

It’s okay if your mind wanders, just “kindly gently, ever so sweetly, bring your attention back to the breath.”

To get in touch with Lalli Dana Drobny about her upcoming classes, email her at “lallidana at-gmail.com”


Pain & Responsibility

Can being overly-responsible be giving you an aching back?  Pain relief expert Dr. Ken Pfeiffer says it can! In this podcast, Dr. Pfeiffer explains that many aches and pains are caused by the emotions fear or anger.

“Anytime you experience pain, that experience not only has a sensation but it also has an emotion,” explained Pfeiffer.“ And, the emotions are associated with fight or flight. “

The ‘fight’ emotion is linked to anger while ‘flight’ is associated with fear. “So anytime we’re having any kind of pain there’s also anger and there’s fear.”

Pfeiffer says these emotions have a profound effects on our bodies. “When you’re angry it has effects on your heart. Your heart rate increases, your blood pressure changes….. because our bodies are preparing to fight or flee.”

Pfeiffer warns that chronic anger is associated with long-term profound physiological effects. “Very often people become angry and they don’t even realize it. And so they don’t realize that they have a choice in how to deal with that anger.”

The worst thing you can do, he says, is to try to fight or escape the pain.

In this podcast, Dr. Pfeiffer offers solutions for breaking free from chronic pain, which includes trying to relax and accept the pain, rather than flinching or tensing up in an effort to block it.

Pfeiffer also shares how you can determine if a body pain has emotional roots rather than physical. He offers listeners a technique for easing pain, and explains why back surgery is often not a long-term remedy to relieving chronic pain.

This episode of Lisa.FM Thrive! is brought to you by PainRelievers.org, offering a free Pain Stress Test.


How to Meet your Romantic Match

Lisa Amador, owner of Santa Barbara Matchmaking, is a dating coach and matchmaker. Pictured here as 'naughty Cupid,' she says her Valentine's parties usually net the most matches (Photo courtesy of Santa Barbara Matchmaking).

Lisa Amador, owner of Santa Barbara Matchmaking (pictured here as ‘naughty Cupid’)says her Valentine’s parties are traditionally her most successful event of the year.(Photo courtesy of Santa Barbara Matchmaking).

February is considered the ‘month of love’ for some romantics. For others, Valentine’s Day (or February) is just another reminder of being single.  But, if you would like to, chances are it’s not too late for you to find a sweetheart.

Lisa Amador, owner of Santa Barbara Matchmaking, is a matchmaker and dating coach. She offers dating and relationship coaching as well as personalized matchmaking services to clients who are looking for true love.

In our podcast conversation, Amador offers advice for navigating the world of online dating. For starters, she suggests writing a solid profile and posting flattering, non-blurry (recent) photos (which can be taken with your smartphone).

In the online profile, Amador urged Lisa.FM listeners to show off some aspects of your personality precio de viagra en farmacia. “Share what’s exciting and wonderful about you…. Tell me a story that shows who you are. Or, give something unique to allow the person to see who you are.”

Singles mingling at a Santa Barbara Matchmaking mixer (photo courtesy of Santa Barbara Matchmaking)

Singles mingling at a Santa Barbara Matchmaking mixer (photo courtesy of Santa Barbara Matchmaking)

“You should be very transparent (in your profile) and let people know what you are looking for so you don’t waste your time.”

The Santa Barbara matchmaking maven says one of the biggest challenges of her job is helping her clients to get in the proper mindset – to be ready for love to come into their lives. Confidence and feeling good about yourself and your body can translate into a better dating experience.

“You’re going to attract what you are putting out… so you want to attract the best,” said Amador.

In our podcast, Amador talks about how to choose the best online dating site for your needs.

Tinder is known for offering a platform for ‘hook ups,’ which isn’t the best option for anyone who wants true love. But, Amador doesn’t rule out any site, since you never know (where you will find Mr or Ms Right).

Just in time for Valentine’s Day! Santa Barbara Matchmaking is hosting a “Meet Your Match 2016” party at Globe in Santa Barbara, February 13th from 6:30pm-9:30pm. She says this is traditionally her most successful event of the year. “People come and they’re hopeful. They’re excited there’s a chance to meet somebody.”

Amador hosts parties with icebreaker games so guests will feel more comfortable mingling (photo courtesy of Santa Barbara Matchmaking)

Amador hosts parties with icebreaker games so guests will feel more comfortable mingling (photo courtesy of Santa Barbara Matchmaking)

So, don’t be shy if you are looking for love – just go for it! And, please keep me posted on your stories and success!  

Don’t miss an episode of Lisa.FM Thrive! Subscribe to the podcast on iTunes, Blubrry, Stitcher, Libsyn, or listen on Tune-In and WellnessTalkShow.com. Thanks in advance for sharing this podcast with your friends, rating the podcast and posting reviews!


Everyday Fitness

Fitness trainer Lanré Idewu warms up a group of hikers ahead of a trek through the Santa Monica Mountains (Photo courtesy of Lanré Idewu)

Fitness trainer Lanré Idewu warms up a group of hikers ahead of a trek through the Santa Monica Mountains (Photo courtesy of Lanré Idewu)

Think it’s hard to get fit, lose weight and eat healthy? Maybe you’re being too hard on yourself.

“You don’t need to spend an entire hour working out,” said Lanré Idewu. The former medical student turned certified trainer and celebrity fitness instructor suggests working more activity into your day naturally. “The key is to get moving.”

As for strict diets, he isn’t a fan. “Everything in moderation, including moderation…. if you eat a piece of cake, don’t beat yourself up.”

An important key to achieving the body you have always dreamed of is in finding a way to be happy with your appearance now, before you begin your fitness regime.

In this podcast, Lanré explains why strict diets don’t always work, how you can easily add more activity into a busy day, and the affects the stress hormone cortisol could have on your body.

Learn more about Lanré Idewu at Fit4LA.com


12 Steps: A Path to Recovery

"First Light" photo by Ken Pfeiffer

“First Light” photo by Ken Pfeiffer

Anyone who has attended an Alcoholics Anonymous meeting has likely heard of the ’12 Steps.”

The spiritual program based on 12 steps, worked through step by step in consecutive order, was created by Bill Wilson in the 1930s. Since then, it’s helped a lot of people overcome their addictions to alcohol and drugs.

Today, the 12 Steps have been modified and are used in many lesser-known self help programs such as Al-anon-Alateen, Adult Children of Alcoholics as well as Gamblers AnonymousOvereaters Anonymous, Narcotics Anonymous, Narconon and many more.

“(Before the 12 steps came along), alcoholism was regarded as a moral weakness,” said Dr. Ken Pfeiffer, a Carpinteria-based psychologist and pain expert. “The traditional way of dealing with alcoholics was with scorn, and condemnation and punishment… We know now that this only makes the situation worse.”

“What Alcoholics Anonymous does now, is it brings together people with a similar mind, added Dr. Pfeiffer. “.. if you go to AA, you’re meeting with other alcoholics who understand your situation…. so there’s a lot of love and understanding and camaraderie.”

In this podcast, Dr. Pfeiffer will walk you through the 12 steps, and offer ideas, hope and healing to you or your loved one who is suffering with the disease of addiction.

This episode is brought to you by AromaThrive.com, shop for medical grade essential oils and health products, to help keep you and your family healthy during cold & flu season. AromaThrive.com 

For more podcasts on health, wellness and personal growth, go to WellnessTalkShow.com

 

"First Light" photo by Ken Pfeiffer

Creating Meaningful Rituals

Ritual in clouds_800A new year seems like a logical time for making a fresh start. I thought why not do a podcast about reinforcing a new year’s resolution or goal with ritual? So, I turned to one of my favorite yoga instructors to walk you and me through this process.

I’d imagined she would suggest doing something spiritual like lighting a candle and gazing at a crystal cluster in a meditative state. Or, setting some meaningful mementos and fresh flowers in an area of your home that could serve as a small alter, reminding yourself of the person you wish to become.

But, I was wrong. She did suggest the meditation part – sitting still doing deep belly breathing for five minutes a day.

“Meditation is a wonderful ritual every morning, to set space for self respect, to set the tone of our attitude. To realize who we want to be in that day and how we want to meet others,” explained Suzanne Marlow, a Santa Barbara area marriage and family therapist (LMFT) and Insight Yoga instructor at Yoga Soup.

For those who have trouble sitting still she suggested a meditation alternative she calls Beditation, which can be done first thing in the morning.

“Five minutes before you get out of bed, put your hands on your belly. Feel the breath moving in and out. Relax into who you are, and then kind of set your mind to who you want to be.”

Click the arrow below to listen to my podcast with Suzanne Marlow

<iframe style="border: none;" src="//html5-player.libsyn medicamentos similares a la viagra.com/embed/episode/id/4057898/height/360/width/640/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/no-cache/true/render-playlist/no/custom-color/87A93A/” width=”640″ height=”100″ scrolling=”no” allowfullscreen=”allowfullscreen”>

 

She also offered some practical ideas for weaving mindful rituals into daily life, such as expressing gratitude. “Every time you walk through a door, can you slow down a bit, and just take a breath and remember how fortunate you are to be in this moment… even the moments that don’t seem so fortunate.”

Marlow calls cleaning the space inside of us mental flossing. “As we develop into healthier human beings…. we need to think more wholesomely… We need to be honest about what is going on inside (ourselves).”

For more information on Suzanne Marlow’s yoga and counseling services, including her new mindfulness group therapy program, go to Suzanne Marlow.com.

 


Manage Stress with Essential Oils

Essential oils can be an effective way to provide support for the nervous system and can help eliminate occasional irritability.

Essential oils can be an effective way to provide support for the nervous system and can help eliminate occasional irritability.

itunesbuypodcast

Subscribe to Lisa.FM Thrive!

It’s probably not realistic to eliminate all stress from daily life, so the key is how well can you manage it?  Yoga and other forms of routine exercise can work wonders. Essential oils can also be an effective tool for helping to promote a feeling of peace and calm. The products I use are from Young Living, because they are medical-grade (unadulterated), so the quality is top-notch.

Lavender is a great all around oil and has been known to help with relaxation. Rub two drops of lavender oil in your hands then brush across your pillow can help promote a restful night’s sleep. Dabbing a drop or two of Stress Away on wrists or temples can help ease frayed nerves. Stress Away (featuring the aromas of vanilla and lime) is one of my favorite essential oil blends from Young Living, and it seems to live up to its name.

I recently spoke with my friend and Young Living mentor, Carla Cohen, about her favorite essential oils for relaxation. In the podcast (click link above to listen), she shares a funny story about how she learned by accident the relaxation-power of Stress Away. Carla also shares another of her favorite de-stressing-oils, which you may have in your kitchen: Marjoram.

“It has an uplifting scent,” said Cohen. “Marjoram was known as ‘the herb of happiness’ for the Romans, and the Greeks called it ‘the joy of the mountains.’” But, Cohen went on to explain why you need the pure essential oil in order to enjoy the full uplifting benefit of marjoram, because dried herbs have virtually no manna, or beneficial powers, “It’s a living organism with the essential oil,” said Cohen.

<a href="https://www.youngliving web based project management system.com/en_US/products/rutavala-roll-on?sponsorid=1734225&enrollerid=1734225″ target=”_blank”>Ruta-Va-La is another Young Living blend which you may find helpful in calming nerves, promoting sleep and managing stress. It contains Valerian, which is sometimes referred to as ‘nature’s Valium.’

Cedarwood, with its fresh woodsy aroma, has long been used to promote a feeling of peace during meditation.

Cedarwood, with its fresh woodsy aroma, has long been used to promote a feeling of peace during meditation.

While I can’t promise you that essential oils will work for you in managing stress, promoting a sense of calm or easing anxiety, you may find these oils sometimes known as ‘nature’s medicine’ can be of help to you and your family.

Essential oils have been around since ancient times. They’ve been used to promote health and induce a feeling of peacefulness in meditation (such as Cedarwood, Hyssop, Frankincense & Myrrh). Today, scientists are studying Frankincense for use as a treatment in brain cancer research, and for promoting healthy brain function.

Because Young Living Essential Oils are very pure, it only takes a drop or two to be effective. You can also add one or two drops to a carrier oil (such as coconut, olive, or other oil) for massage. When ordering these products from Young Living, please be sure to use my ID #1734225, so you join our team!

If developing a new income stream is your goal in 2016, consider becoming a Young Living team member. It can be a fun way to make extra money while sharing these healthy, natural products with your friends and family.