Mind Over Matter: Concentration Techniques for a Sound Mind

The act of balancing family, career and other obligations can be overwhelming at times. Trying to be perfect in all of these things can become so stressful that you fail at all of them or you excel in one area, while the other areas suffer.

I have found some useful concentration techniques that help me recharge so that I can be my best in all of my roles - wife, mother, sister, daughter, niece, friend, employee and entrepreneur, to name a few.

Before you start a concentration exercise, find a quiet place where you can be alone. You can sit on the floor with your legs crossed, in a chair or you can even lie down.

Tip 1: Focus on a small simple object of your choice. View the object from all angles without any words in your mind. Just look at the object without having any thoughts or thinking any words. It's much harder than it seems, but this is a great exercise to help declutter your mind and thoughts.

Tip 2: Focus on one particular thought and see how long your mind can stay fixed on that thought without switching to a new thought. You can even time yourself.

Tip 3: Open the pages of a book, pick a random paragraph and using only your eyes and your mind, count all of the words in that paragraph. Count the paragraph twice to ensure accuracy. Do this exercise often and gradually count every word on a page.

Tip 4: With your eyes closed, picture the number "1" in your head and then say word "1" in your head when you have created a clear picture of the number. Imagine that number disappeared and then repeat with the number "2". If you can,repeat this exercise all the way to "100"

Tip 5: While lying down, relax your muscles. Focus on your heart, as it beats. Tune out all other sounds. Try to visualize your heart dispersing blood to the rest of your body, like a stream all the way down to your toes.

Some benefits of concentration are control of thoughts, peace of mind,self-confidence, inner strength, will power and a better memory.

Cherish Life and Each Day It Brings

The recent cluster of deaths in the celebrity world, have reminded me just how precious life is. Michael Jackson, a man who seemed larger than life has perished. As a fellow human being, he was just as vulnerable as the rest of us. One minute a person is here and then, suddenly they are gone forever. Let us live each day to the fullest and cherish those who are dear to us. Take steps towards repairing severed relationships. Get rid of the excess baggage in your life that weighs you down.

Whatever your dreams may be, use each day to get a little closer to them. I try to do at least one thing each day to accomplish my goals. Sometimes, when we look at the goal as one large insurmountable thing, it seems unattainable. But if we take steps toward gradually achieving our dreams, the goal may not seem so out of reach. There is a song called “Closer” by Goapele, who has become one of my favorite singers. I listen to it every day as I work towards making my dreams come true. I added a link to it in case you want to listen.

Whatever you do, don’t take life for granted. Don’t let the burdens of the world prevent you from enjoying life. No problem is so great that it can’t be dealt with. All you need is a new attitude and a plan of action. Peace and my God bless you!

Be a part of something bigger

Giving of yourself can be very rewarding and fulfilling. It is a way to be a part of something much bigger than you.

My girlfriend Jynnifer has chosen to dedicate her time to raise money for a cause that is very near and dear to my heart – breast cancer. On June 6th and 7th she will walk 39 miles to raise money for this cause. I commend Jynnifer for pledging to raise $1800 for the Avon Walk for Breast Cancer. She is very close to reaching her goal and with the help of a few more generous and compassionate people, she will reach it. On her personal page, Jynnifer explains how her aunt and cousin, who are both survivors, inspired her to devote her time to this cause. She also describes how various monetary contributions can benefit women who have been diagnosed with breast cancer.

“$5 pays for a bus pass for a woman to get to chemotherapy.
$30 pays for a wig for a woman going through chemotherapy.
$50 helps cover the cost of a follow-up visit for a survivor whose condition is in remission.
$100 helps an uninsured woman get a mammogram that could help save her life.”

Click here to find out more about Jynnifer's Walk for Breast Cancer.
My favorite aunt Syreeta, who is like a second mother to me, is a breast cancer survivor. My grandmother was a victim. For the past three years, my aunt and I have participated in the Susan G. Komen Race for the cure, to raise funds for the breast cancer. Once Jynnifer has reached her goal, I will post information about my fundraising efforts.

Breast cancer is a cause that I relate to for personal reasons. But there is no shortage of initiatives to support. Perhaps, there is an issue that speaks to you personally, if so, you should consider donating your time and/or resources to be a part of something bigger than yourself.

Here are a few ways you can help make the world a better place:
• Take a stand against child abuse
• Advocate recycling
• Become a mentor
• Volunteer at a homeless shelter
• Spend time with the elderly
• Walk dogs at your local animal shelter
• Do something unusually kind for another human being

Let's Take It Outside

There are so many gifts to enjoy, outside in nature. God gave us all kinds of spectacular colors, wonderful scents, amazing textures and melodious sounds. I think, many of us take these gifts for granted. We get so caught up in the complexity of the world that we forget to take time out to to do simple things like smell the flowers, hear the birds chirp in the spring, look at the beautiful colors on the horizon during a sunset. The array of earthy hues of red, orange, gold on the trees in the fall, makes my heart sing. This is why I named my daughter Autumn.

Let's not take the little things for granted. All of the little things and moments are what give us substance and make life meaningful. Take some time out each week and enjoy the bountiful gifts of mother nature. Even during the cold months, if you are fortunate enough to live in an area where there is snow, you can do things like get out and play snow games with the children in your life.

Here are a few ways you can get outside and enjoy nature:

• Exercise outdoors . Walking, running, cycling, swimming, hiking, kayaking are all great activities that will help you stay fit and allow you to spend time with mother nature. WebMD has some great tips for enjoying outdoor fitness.

• Attend outdoor festivals and event. There are usually never a shortage of outdoor events in the warm months. Jazz festivals, wine festival etc. There are walks and races for various causes. Get out in your community and neighboring communities and find out what's going on. You may meet some interesting people, while having a good time.

• Make it a family affair. Encourage your kids to spend more time outdoors and less time inside on the computer or playing video games. Today’s American kids are less connected to the outdoors than any previous generation. They spend and average of 6.5 hours a day watching television and are six times more likely to play a computer game than ride a bike. Today's youth are four times more likely to be obese than the previous generation. There's a national initiative to address these issues, National Get Outdoors Day, June 13, 2009, an annual event to encourage healthy, active outdoor fun.
  

• Grow a garden. It doesn't matter if you prefer vegetables, herbs or flowers. You will have to go outside regularly to maintain your plants. Garden is therapeutic and will be beneficial to your mental health, as a stress reliever.

• Enjoy an outdoor hobby. Golf and tennis are two great outdoor activities that will get you get you moving. You can also go on nature walks and collect things like leaves and acorns and design craft projects based on your findings.

• Work outdoors. Take some of your work outside. Get some fresh air, while enjoying a break from from the norm. Sometimes, I like to take my laptop outside when I write, while my daughter is napping. Working outdoors on a beautiful, sunny day is very refreshing.

• Open your windows. If you have a busy schedule, and aren't able to get outdoors, open your windows and let the outdoors come to you. Turn off the AC and let the fresh air into your home, office or car. I've come to only like AC in extremely hot weather. Otherwise, I would rather feel the cool of a breeze coming through my windows.

When it rains, get wet. One of my favorite people, the great Quincy Jones, once said these words. It's a metaphor on how you should approach life - immersing yourself in it. It looks like it's going to rain today and I'm feeling full of life.

Friends for a Season

People are in our lives for different reasons. Some people are only in our lives for a season. It's natural for us to want to hold on to people, long after the relationship has proven to be dead. Some people remind us of fun times - childhood, college, being young and carefree. It is the nostalgia that makes us want to keep them around. It is healthy to let go of people who add toxic elements to our lives. It's like pruning a tree to get rid of the dead branches. Trimming the tree stimulates growth. And sometimes we have to cut certain people out of our lives for the sake of our own personal growth.

Through social networking sites like Facebook and MySpace I have "connected" with some long, lost friends. I was excited to be back in in touch with a few people I thought were missing from my life. Some of these reunions have proven to be worthwhile. For example, Tiffany and I attended high school together. We had a lot in common and participated in some of the same extra-curricular activities. Unfortunately, we didn't get to hang out much in school because she was shy and I was in somewhat of a clique. Today, as mature self-assured women, we have become friends and now enjoy a flourishing friendship. And as for my high school "clique", I am no longer friends with any of them. I have also reunited with Anika, a creative soul, who inspires me and helps me to reach deep into myself to find untapped creativity. Most of my other cyber reunions have not been as successful. Instead, they have forced me to recall why I fell out of touch with certain people. But I have discovered that it is ok to let go of people in order to grow.

I am in a happy place in my life with a wonderful supportive family, a beautiful daughter, a great circle of friends that is expanding. I don't need to reach back to resurrect old memories. Instead, I will cherish the the memories of simpler times.

Spinach is Not Just for Popeye

Go green this spring with delicious and nutritious spinach recipes. Buying fresh produce in season is one of the easiest ways to go environmentally "green". Produce available in-season is more likely to be locally-grown and tends to be cheaper than food purchased out of season.

Spinach is rich in vitamin A, a vitamin that is important for maintaining healthy vision, and vitamin K, an important component for blood clotting and healthy bones. It also contains health promoting antioxidants and fiber. The versatility and health benefits of spinach make it perfect for any meal!

Click here to check out a few delicious spinach recipes.

High Blood Pressure - A.K.A The Silent Killer

This post is for someone very near and dear to my heart who was diagnosed with high blood pressure a few months back. Her doctor put her on blood pressure medication and advised her of ways to change her lifestyle to reduce her blood pressure. Well, she didn't listen to the doctor's advice or the advice of the people who love her. She went on slathering butter on her biscuits and enjoying her favorite foods - macaroni and cheese, anything fried etc. She thought this 'miracle pill' would cure her high blood pressure and that no action was needed on her part. Contrarily, when she went to her follow up appointment her blood pressure was an alarming 160/75.A normal range is less than 120/80. A pill is not going to reverse her high blood pressure, a lifestyle change is the only cure.

High blood pressure increases your risk of getting heart disease and/or kidney disease, and for having a stroke. It is especially dangerous because it often has no warning signs or symptoms. I love this person very much and want her to stick around for a while. It seems like she just doesn't know how to make healthy food choices or where to begin with an active lifestyle. Rather, than constantly preaching to her - which has proven to be ineffective - myself and other loved ones have vowed to lead by example and show her the right ways to lead a healthy, active lifestyle. We will attend cooking classes, go walking and exercising, and share our personal experiences with her.

Here are some ways to help reduce high blood pressure:

• Maintain a healthy weight
• Incorporate exercise/physically activity into your lifestyle
• Follow a healthy eating plan that emphasizes fruits, vegetables, and low-fat dairy foods
• Prepare foods with less salt and sodium
• If you drink alcoholic beverages, drink in moderation

I will keep you updated on her progress and perhaps I will reveal this person to you. For more information, check out the National Heart Lung and Blood Institute's (NHLBI) "Guide to Lowering High Blood Pressure".