Beauty of meditation

Meditation Mount in Ojai (https://meditationmount.org)

The beauty of meditation is that you can do it anywhere. And if you can find great gardens and sanctuaries, it is so much easier you to find that quiet peace of mind. So for my birthday get-away, I wanted to visit Meditation Mount in Ojai. You can see more photos on my FB page.

Other great places to enjoy meditation gardens in Los Angeles include:

* Self-realization Fellowship (my favorite is the Lake Shrine in Pacific Palisades location off Sunset/PCH)

* Peace Labyrinth in the historic West Adams neighborhood

* Any park of the LA Mountains

* Or other urban parks/gardens you might find as little gems in your neighborhood.

Share with us your favorite gardens and sanctuaries! Post your best finds on our FB page.
PS If you don't know how to meditate and want to just get started with breathing out 2x as long: inhaling 1-2 (count), and exhaling long 1-2-3-4 (count). Take the time to relax and exhale slowly -- it helps lower your blood pressure, improve your heart health, and decrease anxiety and stress.

How meditation can be fun

Some people say they want to learn to meditate but worry it's too difficult or they don't like to sit still. There are so many ways to bring meditation into your life, that can be fun and help you tap into other parts of your brain! Here are some ideas below.

I'm excited that my talented friend, architect and art professor Michael Kieley, has asked me to teach meditation as a short segment of a creative Meditation-Drawing workshop that is going to be so much fun! Whether you're an artist or not, it's just great to exercise your creative muscle in a safe learning space, and he's a terrific guide for that. I have two spots reserved for Embody Health students in this special event, so please be sure to click on the event link and see if you want to join in on Sunday March 29th.

Another way to try meditation in a fun and easy way is to join my Meetup group for Heart Health Hiking. It's not just a hiking group, but we explore different parks and integrate yoga stretches, strength training, meditation, and nutrition tips. All things good for your heart health with the help of nature to get you to de-stress and relax. I started this group because I saw people who were interested in getting a good cardio workout get injured or have missing pieces of the formula for their heart health goals (nutrition, good posture, stretching, breathing/meditation techniques). One of my meditation students has inspired me with her beach walks, that we can plan a beach walk + meditation soon, once the weather is reliably not raining.

Here's an easy exercise for developing mindfulness: When you take a walk, start with taking 5 minutes of your walking to truly pay attention to your breath and the small wonders of nature you see along the way. Things like the unusual stream of light coming through the tree branches, the shapes of the clouds, the small weeds poking out between plants, the patterns of ground covers, the vibrant colors. You've now stimulated at least 2 senses (your breathing and your eyesight). As you go along, see if you can tune in to more of your 5 senses, feeling the breeze against your face, hearing more sounds, etc. Finding a curious attitude like a kid first discovering a new park or street is a way to get more present in your body and make that mind+body connection. You might enjoy this so much that 5 minutes of mindfulness becomes 10 or 15 minutes! Just tuning into your breath alone will help calm down any stress or anxiety. Have fun!

The Beauty of Omega-3 Supplements

Feeling fit is not just burning calories and being a health weight, but it's also getting good fuel for the brain and the body.

Here's a great article on Omega-3 Fish Oil supplements from the NYTimes. DHA from the fish oil helps the brain function and supports a healthy heart.

From the article: "Most health care providers suggest 1,000 milligrams of combined DHA and EPA daily for a child, and up to 2,000 milligrams for an adult, but they say they adjust the amounts depending on weight. Some experts recommend higher doses to get the full therapeutic effect, but there are risks."

Some brands at health food stores have a flaxseed oil blend (less expensive), but studies show the fish oil has better absorption by the body. Fish oil supplements are under strict review to be mercury-free and most companies adhere to stricter European standards. Here's a brand with superior potency power. If you were recommended to take 3000 mg by your doctor, you'd only have to take 4 capsules instead of 6 from other brands. Plus, you get the power of Vitamin E to assist in your absorption of this fish oil.

You can get other heart healthy monounsaturated fats from nuts like walnuts, macadamia, pecans, cashews, almonds, and pine nuts. Avocados are not only good for your heart but get raves for improving hair and skin!