How to Use Meditation to Become Smarter and More Efficient

Following these six simple steps to keep you mind sharp will allow you to be more effective and enhance your natural abilities to concentrate!

This is great a meditation to practice before you begin a project, start your work day, or retire before bed.

Step 1. Allow your body to completely relax

Scan your body slowly. Start with your toes and feet – allow your feet to relax. Feel them becoming heavy on the floor. Allow your awareness to rise up to the ankles, calves, and shins.Feel them melting into the earth; no effort is needed. Feel the space in the knee joints. Move slowly higher. Relax the thighs.Feel them become heavy, warm, soft. Notice your buttocks, hips, and groin relaxing; they too become soft and warm. If you have done a lot of hip work in your practice, linger here for a while feeling the openness, the flow of energy through the hips.Now allow your awareness to come to the tailbone, Feel your sacrum and lower back release into the floor.

Feel your lower back and stomach muscles relax. Allow this sensation to rise up the spine.

Feel each vertebra and  the space between them and their alignment.

Allow the upper back muscles and the shoulder blades to sink into the floor. Relax your chest and all the muscles between the ribs. Come now to the shoulders, where we carry so much tension in our bodies. Let the shoulders release completely. Spend an extra moment here, and really soften. Feel the weight of the shoulders sink into the earth. Allow this sensation of softness to flow down the arms. Relax the upper arms, the elbow, and the forearms. Feel the space in the wrist joints. Feel the space around each finger and the energy in the palm of each hand.

Bring your awareness to your neck and throat, and release all tension there. Relax your jaw, lips, and tongue; relax your cheeks and eyes and all the muscles around the eyes and deep in the eye sockets; relax your forehead and your scalp. Allow your head to rest heavily on the floor.Now relax your inner organs. Bring your awareness to the reproductive organs, and either feel or imagine them relaxing. Relax your prostate (if you have one), intestines, and kidneys. Imagine your liver, stomach, and spleen being filled with healing energies. Soften your diaphragm and lungs. Relax your heart. Let your heart become open … vast … undefended, and … smiling.

Step 2. Close your eyes

Try and keep you eyes gently relaxed and closed. Some feel that keeping their eyes open allows you to be more present. Just lower your eyes and let your gaze be soft.  It’s important to do what is comfortable for you. Some people find closing their eyes much more effective. It’s good to experiment and see what feels best for you.

Step 3. Simply focus on the flow of your breath occurring at the tip of their nose 

Release the breath totally: let it be whatever it wants to be. Notice the breath – become aware of the short pauses between each breath. Relax your mind … notice that the moment between each breath is the moment between thoughts. Enjoy those moments of complete silence and peace; feel this sense of peace growing deeper. Let this feeling of peace fill you; let it fill the space around you; let peace fill the room and beyond, touching everyone and everything.

Step 4.  Acknowledge your thoughts that pop in

If a random thought arise,  notice and acknowledge the thought and simply let ‘it’ go by bringing the attention back to the sensations of the breath.
When you notice thoughts, gently let them go by returning yous focus to the breath. Don’t try to stop thoughts; this will just make you feel agitated.
Imagine that they are unwelcome visitors at your door: acknowledge their presence and politely ask them to leave. Then shine the soft light of your attention on your breath.

Step 5. Emotions

It’s difficult to settle into meditation if you are struggling with strong emotions. Emotions are energy in Motion. E + Motion.  Notice where your body is tight or tense.  If you focus on your body you can let go of some emotions that tend to breed stories in the mind.
When letting your mind rest, if  a memory that causes the emotions such as anger, shame and fear  come up, you can connect with and  let it go.
Here you are accessing the part of you that create stories and  repeats it over and over in the mind.

Anger and shame make us keep looking at past events of the past. Fear looks at the future with stories that start with, “What if…”

The way to deal with strong emotions in meditation is to focus on the body feelings that accompany the emotion.

For example, this could be the tight band of fear around the chest or the hot roiling of anger in the belly.
Let go of the stories by refocusing on your body.

In this way you are honoring your emotions but not becoming entangled in stories. Notice the cooler air coming in each breath and warmed air leaving!  Breathe into that region of the body!

Step 6.  Welcome the Silence and Enjoy

A. Silence is healing. Gaps in your thoughts occur so beautifully when you are improving your natural ability to concentrate.
I know that there are is a lot of ‘meditation music’ around, but nothing beats simple silence.
Otherwise the music or sounds on the tape just drown out the chatter in your mind. When we sit in silence we actually get to experience what our mind is doing. There is steadiness and calmness that comes from sitting in silence. In time outer and inner silence meet and you come to rest in the moment.

B. Most of all, it’s important to enjoy meditation. You might like to try sitting with a hint of a smile. Be kind to yourself.   Open your eyes and allow the light around you in to refresh you!

Start sitting just a little each day.

For example, set a timer for 3 minutes then extend it to 5 minutes in a couple days.  Every other day add a few minutes to the time you meditate until you reach 20 minutes a day!

I heard His Holiness the Dali Lama say, “I meditates twice as long on my busy days!”

He said this at a press conference when explaining how he gets so much done!

Research using neuro-imaging technology has shown that meditation techniques can promote significant changes in brain areas associated with concentration.

In the past,  it was always assumed that extensive training was required to achieve this effect. It is not true!  It is a myth that to boost your cognitive abilities, you need monk-like discipline, time commitment, and high personal cost.  For those that are ready to transform their lives this information is so timely!!

Psychologists studying the effects of a meditation technique known as “mindfulness ” found that meditation-trained participants showed a significant improvement in their critical cognitive skills (and performed significantly higher in cognitive tests than a control group) after only four days of training for only 20 minutes each day. They got smarter and more efficient!!

“In the behavioral test results, what we are seeing is something that is somewhat comparable to results that have been documented after far more extensive training,” said Fadel Zeidan, a post-doctoral researcher at Wake Forest University School of Medicine, and a former doctoral student at the University of North Carolina at Charlotte, where the research was conducted.

“Simply stated, the profound improvements that we found after just 4 days of meditation training– are really surprising,” Zeidan noted. “It goes to show that the mind is, in fact, easily changeable and highly influenced, especially by meditation.”

The meditation training involved in the study was an abbreviated “mindfulness” training regime modeled on basic “Shamatha skills” from a Buddhist meditation tradition, conducted by a trained facilitator.

“The simple process of focusing on the breath in a relaxed manner, in a way that teaches you to regulate your emotions by raising one’s awareness of mental processes as they’re happening is like working out a bicep, but you are doing it to your brain. Mindfulness meditation teaches you to release sensory events that would easily distract, whether it is your own thoughts or an external noise, in an emotion-regulating fashion. This can lead to better, more efficient performance on the intended task.”

“This kind of training seems to prepare the mind for activity, but it’s not necessarily permanent,” Zeidan cautions. “This doesn’t mean that you meditate for four days and you’re done – you need to keep practicing.”

One of the best known and most respected Zen masters,  Thich Nhat Hanh, has been my teacher of Mindfulness!

I teach a process that allows you to get more done based on Mindfulness Teachings.

You can increase your productivity, happiness and unlock your fullest potential with meditation.

Contact me for a session to access tools within you to change your life!  Drsarah@drsarahlarsen.com

*You can learn more and to read the study quoted in the article: It appears in the April 2 issue of Consciousness and Cognition.  Authors are: Fadel Zeidan’s, Susan K. Johnson, Zhanna David and Paula Goolkasian from the Department of Psychology at UNC Charlotte, and Bruce J. Diamond from William Patterson University. The research was also part of Zeidan’s doctoral dissertation. The research was presented at the Cognitive Neuroscience Society’s annual meeting in Montreal.

“Findings like these suggest that meditation’s benefits may not require extensive training to be realized, and that meditation’s first benefits may be associated with increasing the ability to sustain attention,” Zeidan said.

“Further study is warranted,” he stressed, noting that brain imaging studies would be helpful in confirming the brain changes that the behavioral tests seem to indicate, “but this seems to be strong evidence for the idea that we may be able to modify our own minds to improve our cognitive processing – most importantly in the ability to sustain attention and vigilance – within a week’s time.”

Coconut Oil Pulling – Why you should pay attention to what the “Wise Ones” in India do Almost Every Day

Coconut oil pulling is an Ayurveda practice! Ayurveda is considered the first system of traditional medicine to use dental care as a specialized branch.  Yes, ancient India’s dentistry, part of Shalakya Tantra (system of surgery) allowed balancing for deformities in oral cavities, plaques, and infections were treated by Ayurvedic doctors long ago. Ancient text describes various chewing sticks, oral processes, and mantras with that may balance systemic diseases.

However, you can realize and benefit from what is 
called Kaval Gandush (oil pulling)! 

On this page you will learn:

What is coconut oil pulling?

How to begin this practice for yourself, and hints!

This system is known as oil pulling, and it is one of the most independently researched treatments in Indian medical journals.

How to “Oil Pull”

Exactly how do you perform coconut oil pulling?

Here’s the recipe and method you can follow:

Supplies:

One tablespoon of cold pressed (virgin or raw) organic coconut oil or other carrier oil (refer to the hints section below).

Method:

On an empty stomach (prior to breakfast) take one tablespoon of oil into the mouth, but do not swallow it.

Move the coconut oil slowly in the mouth then begin rinsing, swishing, sipping, sucking and pulling through the teeth.

Practice this for fifteen to twenty minutes

Expel:

Spit the oil into a toilet or garbage bin, but not the sink as it can solidify in the drain. Thoroughly rinse the oral cavity with water. Brush with fluoride-free toothpaste, followed by scraping the tongue.

Hints:

Many advocates of Oil Pulling suggest Safflower, Sunflower or Vegetable oil; but more and more studies (and successes) are finding higher quality oils are more effective. The anti-bacterial, anti-viral and anti-fungal properties of whole, extra-virgin coconut oil makes it the perfect choice for Oil Pulling.

This process thoroughly mixes the oils with saliva. Swishing activates the enzymes and the enzymes draw toxins out of the blood. The oil must not be swallowed, for it has become toxic. As the process continues, the oil gets thinner and turns white. This has, in effect, pulled toxins and poisons out through the mucous membranes of the mouth.

It is important to understand that during the Oil Pulling process, one’s metabolism is intensified which leads to improved health. For many, the most striking results of this process is the fastening of loose teeth, the healing of sores, the elimination of bleeding gums and the visible whitening of the teeth.

The Oil Pulling/swishing procedure is best done prior to breakfast. However, to accelerate the healing process, it can be repeated three times a day; but it is always best to do before meals and on an empty stomach.

Why do you want to begin this practice you ask?

There are claims that this treatment has achieved remarkable results with illnesses such as: migraine headaches, bronchitis, diseased teeth, arterial thrombosis, chronic blood disorders such as leukemia, arthritis and related illnesses, neuro-physiological paralysis, eczema, gastroenteritis, peritonitis, heart disease, kidney disease, meningitis, and women’s hormonal disorders.

These conditions and symptoms are completely eliminated from individuals who practice coconut oil pulling.

Here is a great reference for taking care of your teeth: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3131773/

Read More

Living Foods| the Secret to Better Health| Raw Food
Take away from this:

1. Best energy source for you is Biophotons.  Biophotons are not “stored” in food, they are emitted when high energy electron orbits decay.
Electrons are stored in food in carbon bonds and various other molecules, even water…all put there by the photons from the Sun.

2. Cooking and heating are oxidation, the removal or energy loss of electrons….

3.  Cook gently, retain the life energy in food so it is released in your body not the oven or frying pan….yet cooking does make some foods more digestible and calories more easily extracted…balance!

• Ancient humans had to graze constantly to find enough calories to live on, 
• Raw, mostly vegetable, foods do not contain many calories, this put a metabolic limitation on how big the brain could grow.
• Researchers believe our bigger brains is because the shift to a cooked-food diet that gave humans the extra calories 
• Even when ancient humans moved their meals to the fire, they still ate a far more significant portion of raw foods than people do today
• Best  food is in unprocessed form or very gently processed for most people
• Your body is different from every other body! It isn’t genetics or your diet alone
• To avoid many of the diseases associated with our modern diet, including diabetes, heart disease and cancer learn to listen to works for your body
• Food, Mind Body Connection is the biggest factor!

Also according to Gregg Braden, cells (and molecules) communicate energetically on other levels at great distances.

I don’t think there is anything pseudo about these observations, we just fail to grasp the mechanisms of things unseen.

There are a number of chicken or egg conundrums…does matter create consciousness or does consciousness organize matter.

According the Carolyn Myss

5 Choices

1) The decision to live with integrity.    Myss says, “Liars don’t heal.”  You must be truthful with others and yourself.
And Myss believes that what you eat or how much you exercise matters far less than your honesty.
It’s not about being a good person—it is about being true to ourselves.

2) Choosing to share our wisdom rather than our pain.
What do you want to pass on?
What is it that you want to share with others on a daily basis?
Myss believes the path to healing is one where we share the wisdom we’ve learned in every experience—rather than the suffering.

But make no mistake, Myss recognizes that you have times of pain and grief!

And you can still make that choice.

She suggests you let go of wanting life to be fair.

Say, “This will never defeat me. “

She says you can choose between wisdom and woe.

3) The choice to take risks. Don’t wait for proof. Don’t ask for everything to be clear or easy. Take risks.   Refuse to slide into regretful living.

Most of the time we hold back on decisions that seem risky because we fear being humiliated by failure or by what others think.  

Myss says, “Never look backward for guidance.” But especially, when you don’t know what to do next, do not go to what you once were or what used to exist. We weaken ourselves by looking backward. Instead, exist in the “newness” of possibility.

4) Choose new words.    Words are energy!
Myss recalls saying to a woman who came to her searching for answers to why healing eluded her. Myss told her, “Your vocabulary is so toxic that the vibration of your neurology includes thoughts, includes frequencies, that are so toxic that even if you do visualization, it is off-step by a vocabulary that is organically so negative…I don’t care what your visualization is…If I had to rate your vocabulary it is fundamentally hostile toward everything you see, toward everyone, and toward to yourself.   You get up in the morning and you are hostile, your first thoughts are angry, you see your life as not enough, you see others as not enough. Your first reaction to everything is critical.”

Clearlyavoid words that promote those thoughts or reactions.
Of particular note, Myss strongly suggests we avoid three powerful words: 1) blame, 2) deserve, 3) entitled.

She says “If you could extricate those three words from your head, you have no idea how much better you would feel.”   Blaming others for anything takes you out of the present and puts toxic perceptions inside of you.

5) Choose to get up every day and bless your day.   Be happy to be alive and refuse to base your gratitude on what you have or how you feel—just be grateful because you are. Celebrate each day as a unique moment never to be repeated. This choice alone should take all bitterness out of our hearts, and allow us to see the present with gratitude.

Myss believes that our tiniest choices have infinite consequences and the choices we make in the privacy of our own company have the ability to heal and fully empower us.

Stay grateful for yet another day of life.

U.S. Senate Select Committee on Nutrition and Human Needs concluded in its report entitled “Diet and Killer Diseases,” that the Standard American diet is responsible for the development of chronic degenerative diseases such as heart disease, atherosclerosis, cancer, diabetes, stroke, etc.  So, virtually all chronic degenerative diseases are caused or aggravated by digestive problems.

Digestion happens in a 20-foot, mucus-lined tube that directly interfaces us with our environment. What we eat  is transformed into our flesh, blood, actions, thoughts and feelings.  The digestive tract has built in assistance  from the salivary glands, the pancreas, the liver, and most importantly uncooked or living raw food — all of which provide enzymes.

Could it be ENZYMES?

All our food, whether plant or animal, contains enzymes. All living organisms produce their own enzymes to provide the nutrients they need. Just as our bodies produce enzymes.

Enzymes, like us are delicate.  Delicate because they are destroyed by temperatures more than 118 degrees (some by as little as 105 degrees), which means that they may not survive even light steaming. Enzymes are powerful biochemical catalysts; they speed burning or building reactions in the body according to need. They are a specialized protein.

Protein is one of the three macronutrients that the body needs (the body also needs fat and carbohydrates). Protein is used to make hormones and enzymes that are used for a number of different functions. For instance, the enzymes are used to digest food, to make new cells, to create neurotransmitters, to create the RNA and DNA and to regulate sleep and ovulation.

The three primary digestive enzymes are protease, lipase and amylase which digest, respectively, protein, fat (lipids), and carbohydrates (which includes sugars).

Professor Jackson of the Dept. of Anatomy, University of Minnesota, has shown that rats fed for 135 days on an 80 percent cooked food diet resulted in an increase pancreatic weight of 20 to 30 percent. Because, the pancreas is forced to work harder with a cooked food diet.

Dr. Edward Howell, the pioneer researcher in benefits of food enzymes:wrote, “Although the body can manufacture enzymes, the more you use your enzyme potential, the faster it is going to run out…” A youth of 18 may produce amylase levels 30 times greater than those of an 85 year old person. (Dr. Howell is talking about telomeres more in another post!)

Enzymes make seeds sprout. Sprouts are, in fact, one of the richest sources of enzymes. Other excellent sources are papaya, pineapple and the aspergillus plant. Science cannot duplicate enzymes, because they are the stuff of life itself. Only raw food has functional “live” enzymes. Therefore the liver, pancreas, stomach and intestines must come to the rescue and furnish the requisite digestive enzymes to the individual nourished solely on a cooked food diet.

This extra activity can be detrimental to health and longevity because it continually taxes the reserve energy of our organs. Not to mention cooked food passes through the digestive tract more slowly than raw food. Cooked food tends to ferment, and throws poisons back into the body. Colon cancer is second only to lung cancer as a killer in America and is related, in various ways, to eating enzyme-deficient cooked food.
White blood cell count rises significantly after ingesting a meal of canned or cooked foods (“digestive leukocytosis”).

Elevated WBCs are correlated to bacterial infection, inflammation and depressed immunity. Raw foods do not produce this reaction. All raw foods contain exactly the right enzymes required to split every last molecule into the basic building blocks of metabolism: Amino acids (from protein), glucose (from complex carbohydrates) and essential fatty acids (from unsaturated vegetable fats).

Right now you are what you ate: Eat living foods at least once daily!

The secret to living longer, happier, and healthier is eat something raw. SHhhhh Pass it on!! More about that in another post!

Let thy food be thy medicine!  Hippocrates

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Balance Your Energy Body Offers

Just for those ready to become a Miracle Maker:

Super Powers and your 21 senses!

You, like most people, before you had language and reason (as a baby, young child) accepted the world as it is and had to throw out your super powers. You believed you had to rely on those around you in order to have nourishment and support.
If you challenged those around you. You were tested. You either had to throw the “whole world system they believed in” out like garbage or you threw your “sense of self” away.

You have 21 senses and counting!  You are incredible!  You can do so much!
Your super powers are not superhuman!  They are very human and full of possibilities for you!

As a child, I chose to throw my sense of worthiness, self-preferences, and self-nourishment away rather than challenge perceived reality around me.

You may have thrown out important aspects of yourself too! You most likely don’t know what you threw out!

This throwing our self away is the subtle cause of you not fully realizing fulfillment. You not recognizing your super powers yet is a big deal that can be solved!

No one else can do what you are here to do! No one else can do your push-ups for you either. You can have it all. You have got to do the work!

Breathe right here. You may want to feel the impact of the words above on your whole body!

Your model of the world and of yourself was built and based on a system that is broken.
Our world is broken. I believe our world needs you to know yourself and your super powers.
You have got skills and ideas when tapped into giving you the life you are here to actually create!

What you truly give to yourself, you give to your whole world!

I want you to have it all! I want you to hire me to help you access and turn on your superset of skills! I don’t know anyone else like me in the world.

I want you to have it all! Do not hold yourself back any longer!

I work with those who have acquired a certain level of success and happiness through principles. I would be honored to talk with you!

I believe you can access deeper levels of fulfillment, flow, giving and receiving to yourself and our world!

I have programs to help you!

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