Ten Reasons to Meditate and Practice Mindfulness (and how to do it)

Ten Reasons to Meditate and practice Mindfulness (and how to do it)

1) Increases blood flow, lowers respiration rate, slows heart rate 2) Decreases heart rate 3) Reduces stress, anxiety and aggression 4) Enhances the immune system 5) Harmonizes the endocrine (hormonal) system 6) Relaxes the nervous system 7) Improves brain function and electrical activity 8) Reduces stress and balances hormones to stimulate ovulation 9) Improves learning ability and memory and increases productivity 10) Improves relationships with others

Mindfulness Meditation by Thich Nhat Hanh

This exercise is very simple, but the power, the result, can be very great. The exercise is simply to identify the in-breath as in-breath and the out-breath as the out-breath. When you breathe in, you know that this is your in-breath. When you breathe out, you are mindful that this is your out-breath. Just recognize: this is an in-breath, this is an out-breath. Very simple, very easy. In order to recognize your in-breath as in-breath, you have to bring your mind home to yourself. What is recognizing your in-breath is your mind, and the object of your mind—the object of your mindfulness—is the in-breath. Mindfulness is always mindful of something. When you drink your tea mindfully, it’s called mindfulness of drinking. When you walk mindfully, it’s called mindfulness of walking. And when you breathe mindfully, that is mindfulness of breathing. So the object of your mindfulness is your breath, and you just focus your attention on it. Breathing in, this is my in-breath. Breathing out, this is my out-breath. When you do that, the mental discourse will stop. You don’t think anymore. You don’t have to make an effort to stop your thinking; you bring your attention to your in-breath and the mental discourse just stops. That is the miracle of the practice. You don’t think of the past anymore. You don’t think of the future. You don’t think of your projects, because you are focusing your attention, your mindfulness, on your breath. It gets even better. You can enjoy your in-breath. The practice can be pleasant, joyful. Someone who is dead cannot take any more in-breaths. But you are alive. You are breathing in, and while breathing in, you know that you are alive. The in-breath can be a celebration of the fact that you are alive, so it can be very joyful. When you are joyful and happy, you don’t feel that you have to make any effort at all. I am alive; I am breathing in. To be still alive is a miracle. The greatest of all miracles is to be alive, and when you breathe in, you touch that miracle. Therefore, your breathing can be a celebration of life. An in-breath may take three, four, five seconds, it depends. That’s time to be alive, time to enjoy your breath. You don’t have to interfere with your breathing. If your in-breath is short, allow it to be short. If your out-breath is long, let it to be long. Don’t try to force it. The practice is simple recognition of the in-breath and the out-breath. That is good enough. It will have a powerful effect.

This meditation instruction excerpted from the Shambhala Sun website. http://www.shambhalasun.com/index.php?option=content&task=view&id=3490

Acupuncture: Another Option When Facing Depression

A recent study in the Canadian Journal of Psychiatry suggests that acupuncture, as a stand-alone therapy, may be quite effective for mild to moderate depression. This particular report was a compilation of several different studies looking at the effectiveness of acupuncture at relieving the symptoms of mild to moderate depression. Our practitioner, Catherine Travis, L.Ac. was part of the University of Arizona 's National Institute of Health's funded study "Acupuncture and the Treatment of Depression " and is quite familiar with the research on this subject.

Read the complete article.. http://www.dailyherald.com/article/20120903/entlife/709039967/

ilumina Upcoming Events for November

ilumina Healing Sanctuary is honored to offer these amazing free events that you do not want to miss.  To register please call ilumina Healing Sanctuary at (602) 957-2602.Women’s Circle led by Marion Light M.Ed.6:00pm-7:00pm1st Monday of the Month (November 1st)For women looking to connect with other women in an environment that encourages inner growth and healing.  This meeting encompasses setting the space, clearing negative or stagnant energies, a guided meditation and sharing.  In our society, many women have become overstressed and overburdened with family, work and their own high expectations of themselves.  The age-old tradition of sitting in a circle and sharing has been replaced by hectic, isolated lives that lead to distraction from our deeper selves.  These groups allow a space for community, inner discovery and healing.  This renewed energy then goes forward with each woman and touches al those they encounter.Couples Communication with Marion Light6:00pm-7:00pmMonday, November 8thA large percentage of communication is non-verbal. Most problems in a relationship are caused by an inability to speak the truth to each other about what we feel and what we really need from each other. Come and learn how to communicate and listen with compassion. Spend a evening with Marion Light, Emotional Wellness Therapist and Polarity Practitioner to explore the effects of this process in your relationship.Fertility Circle led by Marion Light M.Ed.6:00pm-7:00pm3rd Monday of the Month (November 15th)For women on the journey to motherhood who are seeking connection with other women on the same path. This circle includes guided visualizations and will remain small to ensure personal attention.

Fertility Circle at ilumina

Join Marion Light this Monday, July 19, 2010 at ilumina Healing Sanctuary. To reserve your space please call. (602)957-2602.Monday July 19, 20106:00pm-7:30pm7520 E. Camelback RoadScottsdale, Arizona 85251(602)957-2602ilumina is honored to offer a FREE circle for women on their road to motherhood. This women’s circle includes guided visualizations and is small to ensure personal attention. Our intention is to create a safe and nurturing environment for women to receive comfort and support in their journeys. Something magical happens when our stories are witnessed in a neutral, loving and supportive environment. This enables us to listen and hear our own wisdom and to share that wisdom with others on the path of good health and emotional healing.

Healing Through the Emotions

Join Marion on Monday evening for this free event that you do not want to miss! We still have a couple of spaces left so please call to register. (602)957-2602March 8, 2010  (Monday) 6-7:30pmatilumina Healing Sanctuary7520 E. Camelback RoadScottsdale, Arizona 85251Healing through the Emotions with Marion Light M.Ed.Our emotions, both conscious and unconscious play an important role in our learning. It is through the emotions that we gain deeper access to who we really are and what is important to us in our lives.  Living an inner guided life does not ensure an absence of difficulty in your life.  Leaving your emotions and tapping into your intuition will however allow you to move through these transitions with ease and grace without becoming unbalanced.  Come for an evening to learn about the emotional aspects of your physical, financial and relationship issues.

Fertility Healing Circle: Monday, June 15th

Women in Bloom is honored to offer a healing circle at ilumina Healing Sanctuary for women on their road to motherhood. Our intention is to create a safe and nurturing environment for women to receive comfort and support in their journeys. Something magical happens when our stories are witnessed in a neutral, loving and supportive environment. This enables us to listen and hear our own wisdom and to share that wisdom with others on the path of good health and emotional healing. This women's circle will include guided visualizations and will remain small to ensure personal attention.For more information or to sign up for the Fertility Healing Circle please call ilumina Healing Sanctuary at (602)957-2602.Monday, June 15th6:00pm to 7:00pmilumina Healing Sanctuary7520 E. Camelback RoadScottsdale, Arizona 85251(602)957-2602

Forgiveness Is an Act of Self-love

Ghandi wrote, “Forgiveness is choosing to love. It is the first sign of self-giving love.” True healing occurs when we have the courage to be present with all aspects of ourselves and move through the processes required to return to wholeness. In working with a diverse array of clients, I have found that often the most difficult step of the healing process is forgiveness. As difficult as it may be, forgiveness is necessary to free oneself from the painful emotions that have bound our lives and stifled our Spirit. Of course, once we let go and forgive, we become fully responsible for our own feelings and behaviors and can no longer make excuses or stay stuck in our patterns or stagnation. That can be daunting, so it is understandable that some people resist forgiveness and choose to remain comfortably stuck, but in doing so we limit ourselves, and our lives do not open fully to their potential.Many people hang onto anger and blame out of a misplaced sense of justice. A common misperception is that forgiving someone means accepting their behavior, or letting them off the hook. This is simply not so. We can forgive and also choose not to allow people into our lives who hurt or betray us. We can, if we wish, offer the kind of forgiveness that might free the person we are angry at, but the greatest impact is within. Forgiveness frees us from the low vibrational energies of anger, blame and resentment and allows our heart to open to a more joyful and expansive life.Carrying anger, hate or resentment in your heart will weigh heavily on your life, preventing you from truly healing and moving forward. When you have been hurt or betrayed, there is a process you can turn to in order to release the experience and find alignment with yourself again. The key steps are firstly, AWARENESS of what needs healing or what is holding you back. The second step is to TAKE RESPONSIBILITY for the feelings that were triggered by the experience without blaming yourself or others. Next, it is essential to find TRUST in a deeper part of yourself, and know that you are more than your pain. Acknowledge the perfection of every experience and what it has brought to your life. It may be hard to imagine a painful experience as a ‘perfect’ experience, but this simply means that the experience ‘is what it is’ in the fabric of your life, and every experience is full of potential. It becomes ‘what you make it’ and that will shape the tapestry of your future. Seeing the greater picture of your being and your life will allow you to FORGIVE AND LET GO. The final step is to experience a RENEWAL or REMEMBERING of who you really are. In this state, all the energy you have bound up in anger, resentment and pain becomes available to you again in a pure and positive way, resulting in increased joy, vitality and enthusiasm. You find yourself more present in your life and trusting that your inner self can not only handle the experiences of life, but can appreciate them –all of them, for the great gifts they are. This is not an intellectual exercise, but an opening of your heart. It is a gift you give to yourself and your world.Love and Light,Marionwww.marionlight.comwww.womeninbloom.orgilumina Healing Sanctuary, located in Scottsdale, is a unique clinic that combines acupuncture, Traditional Chinese medicine, emotional wellness, general and fertility massage, and whole food nutrition. We are the only clinic in Arizona with board certified practitioners of Oriental Reproductive Medicine. Our highly trained and experiences specialists provide therapies that support the body, mind and spirit through all phases of a women’s life.ilumina Healing Sanctuary7520 E. Camelback RoadScottsdale, Arizona 85251(602)957-2602

Women in Bloom: An Inner Journey to Motherhood One-Day Retreat

For women who are…

thinking about becoming pregnant or trying to conceive,

who have struggled with infertility or miscarriage

who have conflicting feelings or uncertainty about motherhood,

…our retreat will gently guide you to a place of clarity while providing emotional support

and the resources to help you realize your desires.

2009 DatesSaturday, February 7thSaturday, May 9thSaturday, August 29thSaturday, November 21st

9:00am-4:00pmParadise Valley, Arizona

To be the experiences of great joy and expansion that they were meant to be, conception, pregnancy and motherhood  require ultimate self-awareness and surrender. For many women, these profound life transitions have become a time of fear, pain, confusion and struggle. Women in Bloom’s retreat is designed to support all women with the physical and emotional issues surrounding fertility, pregnancy and motherhood. For women trying to conceive, having difficult pregnancies, or wanting to sort out conflicting feelings about motherhood, this unique program will bring you to a place of deeper clarity, understanding and balance and provide you with resources to enhance fertility and the experience of pregnancy and motherhood.

Retreat activities include:Discussions on fertility, pregnancy and motherhoodGroup Sharing and SupportGuided MeditationLabyrinth WalkSelf Discovery

$150 for the full day

Retreat size will remain small to allow for optimum healing and growth with these two renowned experts. Please register early as our offerings fill quickly.

For more information please e-mail:Marion Light  marion@marionlight.comorDana Price   danaprice@iluminahealing.com

To register please call (602)957-2602

Testimonials from previous retreats

“I left Women in Bloom believing in myself and having faith in what is ahead.”

“This was a powerful and transforming circle of women who empowered us to birth a new awareness of ourselves as women.”

Without Dana, Marion, & Women in Bloom, I would still be struggling to find a way to let go of the past issues. Thanks to these wonderful women, I feel a breath of new life has breathed into my future.”

“There is something powerful in the environment you have created for women on their path to conception. I feel extremely supported and nurtured.”

“Women in Bloom has become my sanctuary during a time of great challenges.”

“The workshop helped me create a brighter light within.”

“I feel very free to share and connect with women.”

“This is a great step on your path to self discovery and wellbeing.”

Women in Bloom: An Inner Journey to Freedom One Day Retreat

For women of all ages and phases of life who...

...want a deeper connection to their emotions, intuition and true desires.

...are struggling with relationships, parenting, career or other aspects of life.

...seek the confidence and freedom to live every experience to the fullest.

AWAKEN

...your true desires.

...deeper awareness of your emotions and beliefs.

...to what is keeping you from what you want.

EMBRACE

...all aspects of yourself.

...what you see as imperfect.

...the powerful intuition of your inner being.

EMPOWER

...your connection to source and ancient wisdom.

...the expansion, joy and appreciation in all you experience.

...yourself to trust life on every level.

2009 DatesMarch 21stOctober 17th

9:00am-4:00pmParadise Valley, Arizona

True freedom is an ecstatic energy for life anchored by a core of clarity and calm. When we are free, we are fully present and able to meet all of life's experiences with appreciation, wisdom and confidence. We are in touch with our heart's desires and able to move toward them. Even difficult situations can be met with an open perspective, expanding into each moment, instead of contracting into pain and fear. Life is an unfolding of mysteries and adventures, opportunities and challenges. What makes the journey richer and more joyful is the freedom we feel when we are alignment with Self.

Many women unconsciously limit their freedom. Often, beliefs and emotions brought about by life experiences become stuck in our being, and we continue to relive them, or let our future be shaped by them without even realizing it. Our retreat, An Inner Journey To Freedom, helps women resolve and free emotions and belief patterns that keep us attached to the past and limit our future. We can, through a gentle process of inner awareness and energy work, change our relationship to our experiences, bring our consciousness back to the present, and begin to receive all the gifts present in every moment. We can learn to love and appreciate ourselves fully, and allow life to open to new and exciting possibilities.

It is common during this type of work for women to experience profound awakenings physically, mentally, emotionally, and spiritually. We see time and again, as women reclaim their freedom and reconnect with their powerful inner guidance, they discover a greater trust in life, and in themselves. When their power is brought fully to the present, their lives begin to expand and fall into place in ways greater than they ever dreamed.

Emotional wellness expert Marion Light and Traditional Chinese Medicine specialist Dr. Dana Price are your highly experienced facilitators for this retreat. To ensure each participant gets personal attention and has an optimal experience, retreat size is limited to 12 participants.

Activities include:Self Discovery and JournalingLearning Compassionate CommunicationGuided MeditationGroup Sharing and SupportLabyrinth Walk

To ensure personal attention and an optimal experience, the number of participants at each retreat is limited to 12. Please wear comfortable clothing and shoes. You may want to bring a pillow, blanket and a notebook. Retreats are held in Scottsdale, Arizona at the Franciscan Renewal Center, which was chosen for its calming atmosphere and radiant Sonoran desert setting.

Franciscan Renewal Center

5802 E. Lincoln Drive

Scottsdale, AZ 85253

The fee is $150 for the full-day retreat. Payment must be received in full by 3 weeks prior to your retreat date. Credit card, personal check or cash is accepted. There is a full refund for cancellations more than 2 weeks prior to the retreat date, and a 50% refund if canceling within 2 weeks.

Call (602) 957-2602 to reserve your space in an upcoming retreat.

Testimonials from previous retreats:

“I left Women in Bloom believing in myself and having faith in what is ahead.”

“This was a powerful and transforming circle of women who empowered us to birth a new awareness of ourselves as women.”

Without Dana, Marion, & Women in Bloom, I would still be struggling to find a way to let go of the past issues. Thanks to these wonderful women, I feel a breath of new life has breathed into my future.”

“There is something powerful in the environment you have created for women on their path to conception. I feel extremely supported and nurtured.”

“Women in Bloom has become my sanctuary during a time of great challenges.”

“The workshop helped me create a brighter light within.”

“I feel very free to share and connect with women.”

“This is a great step on your path to self discovery and wellbeing.”

Emotional Wellness and Fertility

At ilumina, we see women of all ages and all walks of life struggling with fertility. Every woman’s challenge is unique, but over many years of practice, I have come to see the pivotal role emotions often play in fertility issues. While medical, acupuncture and herbal treatments may assist fertility, it is vital to explore the emotional aspect. Unresolved emotions in the body, whether from stressful past events, or relating to pregnancy and parenthood, can depress fertility. Having a baby is the ultimate creative act, and as with anything we create, it requires our attention be in present time. Blocked and stagnant emotions create imbalances in the body and limit energy available for a healthy conception. I have seen time and time again, the releasing of conscious or unconscious grief, sadness and fear increase my patients ability to conceive.One woman came to me after four failed IVF cycles. She was suffering from extreme anxiety, always wanting to have a child of her own. While working with her, I felt the trauma of her experiences. Her body held each disappointment and the fear of another failure. She also felt as though she was being punished. The anxiety and fear took her out of present time, into past trauma and a future filled with the fear of not getting what she desperately wanted. In allowing her to explore and release the blocked energy inside her, she became free and light. She entered her next IVF cycle a different woman: relaxed, positive and balanced. She is now well into her pregnancy. Others are enjoying their first and second children.Emotional healing is not an exact science. It takes us into our inner world and requires deep soul searching. The impact of this work is often life changing. For women going through fertility challenges, I use a combination of energetic therapies, bodywork and compassionate communication to uncover issues deep within their beings. I help them discover their truths about becoming a mother and support them in allowing their deep desire and joy to emerge, while letting go of the fear and anxiety over the outcome. This creates a peace inside and a body-mind environment most conducive for conception, with this emotional balance extending into every area of their lives.Marion Light