For centuries, we’ve known that laughter is healthy for us, and science has proven it. Yet knowing this many of us have no reliable method to bring more laughter into our lives. So, I thought you may be interested in knowing a type of yoga called Laughter Yoga. This is a tool which delivers the benefits of laughter on command without relying on outside reasons and conditions of life. The practice uses movement and breathing patterns to encourage intentional laughter and relieve stress. What Is Laughter Yoga? The goal of laughter yoga is to make you laugh and bring out your inner child. It combines playful movement and breathing techniques to promote laughter. Madan Kataria, a physician in India, developed the practice in 1995. The concept is based on Kataria’s belief that voluntary laughter offers the same health benefits as spontaneous laughter. And, since laughter is universal, laughter yoga is accessible to many people. Today, people around the world practice this type of yoga in laughter clubs. These groups of people meet in person or online for laughter yoga sessions. Considering that laughter is contagious, it’s no surprise that laughing yoga has grown from one small group in Mumbai, India to over 5,000 clubs worldwide. Laughing yoga is accessible in over 110 countries and becoming popular online. Laughing coaches are also conducting laughing yoga workshops. No jokes are necessary here. Laughter can be feigned, and the human body and mind do not know it is simulated. Laughing intentionally provides the same physiological and psychological benefits as spontaneous laughter. Laughter yoga can be an excellent way to keep fit and healthy. When practiced in groups, the contagious element of laughter means it spreads to other people nearby. Interestingly, the human body cannot differentiate between real and fake laughter. Although advocates claim it relieves stress and reduces your risk of chronic disease, you may wonder whether it works. Benefits According To Research Laughter yoga uses playful movement and breathing exercises to encourage laughter. It’s designed to bring out your inner child and promote joy. But does it leave you feeling a little lighter? Here’s what the data says. According to several research projects, laughter can be a powerful remedy for depression. As laughter releases endorphins, also described as the happy hormone, this decreases cortisol levels and increases the levels of dopamine and serotonin, which improves overall mood. A daily dose of laughter yoga may decrease sadness and increase happiness. Blood pressure decreases with mirthful laughter. For those with high blood pressure, a decrease in blood pressure can be beneficial for overall physical health. Also, humor can increase tolerance to pain. Research found that subjects who were more cheerful showed an increase in pain tolerance after humor production from a funny film, whereas those who were less cheerful did not have a high pain tolerance. Other studies have shown that laughing yoga may help temporarily reduce cortisol levels and stress, improve mood and energy levels, and induce a more positive mindset. In fact, it may be as effective as aerobic exercise at reducing self-reported stress. How To Do It Laughing yoga is most often practiced in a group setting, such as a club or workshop, by a trained laughing yoga instructor who leads attendees through various exercises to promote enjoyment and laughter. Most sessions begin with simple breathing techniques, clapping, and chanting to help people relax. For example, you may begin the class by clapping rhythmically 1-2, 1-2-3 while chanting “ho-ho, ha-ha-ha.” Though it may seem silly at first, the intention of this exercise is to remove any internal judgment you may have and leave your ego at the door. The session may also include improv exercises, citing positive affirmations, gentle stretching, yoga breath work, and meditation. Collectively, these practices should help you laugh, let loose, and take yourself less seriously. Want to try it? You can find laughing yoga videos on YouTube. I would recommend you check out TEDMED Live Talk by Dr. Madan Kataria at the other song. Dr Kataria will give you the background, the science, and a group setting to try the exercises. You may feel odd and silly, but I promise if you allow yourself to let go of your ego and try you will not be sorry. “Laughter heals all wounds, and that’s one thing that everybody shares. No matter what you’re going through, it makes you forget about your problems. I think the world should keep laughing.” – Kevin Hart. Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life.

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Welcome to May! My birthday is this month, and it always gets me thinking about age. Age has many meanings for me, but each year it brings something new. Much of my life has been looking at my upcoming birthdays and how they will bring something I have planned. Perhaps you are like me and during your life you have been looking forward to or planning for a special date or birthday. For example, I love planning for a vacation or trip. My birthday trip to the top of Kilimanjaro was a year and a half of planning and preparing, but even a weekend getaway is fun planning for me. I have also looked forward to milestones all my life. I was excited to begin school at six, become a teenager at thirteen, get my driver’s license at sixteen, be able to vote at eighteen and twenty-one to drink legally. Interestingly enough, my attitude about age changed when I was looking at age thirty. I was not looking forward to leaving my twenties, but my older sister told me something that changed my thoughts. She said, “When you reach thirty, you are looked at and treated as an adult.” This statement shifted my paradigm, and my thirties were not so awful. Age has been an adventure ever since. Each decade has had a multitude of learning experiences, goals undertaken, and achievements. So many incredible moments and life accomplishments. I believe the key to a full and well-lived life is to find your purpose and to move into each year with your unique gifts and embrace your authentic self. Look to your future with thoughts of how you see yourself and where your place is within that realm. Not that these ideas won’t change, but they will ground you and help with your outlook for the future. To go along with these ideas for what I hope my future holds, I am working more on how I treat myself. I pay attention to how I feel, what I eat, if I am taking care of my skin, as well as getting enough exercise and rest. I work on learning, keeping a positive mindset, and doing what I love to do. I know it’s important to take care of my mental and physical health and stay connected to the people I love. To be mindful and enjoy the moment. Many studies have shown that aging with purpose can provide protection against Alzheimer’s disease, disabilities, cardiovascular problems, and impairment, and lead to longer, happier lives. Here are a few ways you can work on finding a purpose. Reconnect with your passions, activities, and interests that have always brought joy. Whether it’s playing music, painting, gardening, or playing sports, it’s important to find the things that make you feel alive and fulfilled. Volunteering is another great way to find a purpose. Not only does it help others, but it’s also a great way to find fulfillment in your own life. There are countless organizations and causes that could use your help. All you need to do is find a cause that speaks to you then get involved. Trying something new and stepping outside of your comfort zone may be the answer to finding a new purpose. This could be anything from traveling to a new destination, learning a new language, or taking up a new hobby. This can give you a sense of accomplishment and purpose. Studies have shown that some benefits of finding your purpose can include living a longer life and improved mental health. Other benefits include increased resilience and greater personal satisfaction. You also may see stronger relationships with others, enhanced creativity, increased productivity, and better physical health. My ideas for my next decade are forming and I am looking forward to seeing how it works out. I have specific things I hope to accomplish and experience. My mantra now is, “When I turn…” and I fill this statement with ideas of what will bring me peace, joy, purpose, love, fun, and connections. “If I can challenge old ideas about aging, I will feel more and more invigorated. I want to represent this new way. I want to be a new version of the 70-year-old woman. Vital, strong, very physical, very agile. I think that the older I get, the more yoga I’m going to do.” – Jamie Lee Curtis Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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I write this on the Sunday after going into Daylight Savings Time. Each year, I get aggravated about the time change. This irritation stems from several factors such as losing an hour of sleep and resetting all the clocks that aren’t connected to an electronic device. Plus, my dog and bird don’t understand different feeding times. I know many of you may enjoy having that extra daylight during the summer but frankly I don’t because my internal clock doesn’t adjust easily. Daylight Savings has a long history and with controversy from the beginning. The first person looking at extending daylight was Benjamin Franklin in the 18th century. Franklin noted that waking up closer to sunrise gave him more hours of daylight to illuminate his home. This allowed him to use fewer smoky and expensive candles, which helped him save energy. The second person was George Bernard Hudson in the late 19th-century New Zealand. Hudson, an entomologist, and astronomer proposed moving clocks forward. The third person was William Willett in the early 20th-century United Kingdom. Willett introduced a bill in the British Parliament to enact a time change. None of the three saw their idea of saving daylight come to fruition, but the idea was later renewed because of WW I. Once World War I ended, push backs against daylight saving time grew, particularly from farmers, which is contrary to what most people think. The British, Germans and Americans brought daylight savings time back in WWII. The U.S. ended the time change after the war and in 1966, the federal government passed the Uniform Time Act to standardize time across the country. Daylight saving time is now observed in 48 states. All that being said, I want to talk about how changing our time affects our body. You may not realize it, but that one hour’s change does more to us than the loss of sleep. A growing amount of research shows that it also affects your body in other surprising and negative ways. It can disrupt our circadian rhythms. Circadian rhythms are the physical, mental, and behavioral changes an organism experiences over a 24-hour cycle. This internal clock helps us to feel alert during the day, hungry at mealtimes, and sleepy at night. Our natural daily rhythms are synchronized with the sun. A “master clock” in the brain receives direct input from the eyes and coordinates all the biological clocks in the body. During the day, it signals brain regions to make hormones that will help keep you awake, boost your heart rate, and give you energy. In the evening, when less light enters your eyes, it triggers production of a hormone called melatonin. Melatonin makes you feel drowsy and helps you sleep. Researchers are looking at how the time of day sync’s up with the body’s clocks in all aspects of health. Including the best time to have surgery on specific parts of the body. These studies may lead to new insights for a range of clock-related disorders, from insomnia, shift work, jet lag to diabetes. Daylight saving time throws your body’s internal clock out of whack, which can negatively affect your health in ways you don’t realize. Although it might seem like gaining or losing a single hour of sleep shouldn’t make much of a difference, it absolutely does. Studies have also shown an increase in heart attacks, car crashes and other ill-health effects, particularly when clocks spring forward. Some sleep health experts argue that permanent standard time would be preferable to permanent daylight-saving time. Ash said we lose about 30 minutes of sleep a night during daylight saving time from March to November because of our bodies being misaligned with the sun. As of this writing, it appears the clocks will continue to change in the Fall and Spring. Federal law still prohibits states from enacting permanent changes. Proposed legislation to change the law has been stalled. So, whether you are traveling through time zones, are a shift worker, or any of the other items that may affect health, you may want to pay more attention to your inner clock. If you want to help your inner clock stay more on track, consider the following through the year. ·       Stick to a regular sleep schedule every day of the week. ·       Sleep in a dark, quiet, and comfortable place. ·       Avoid heavy meals two to three hours before bedtime. ·       Avoid caffeine, nicotine, and alcohol late in the day. ·       Exercise daily, but not within two hours of bedtime. ·       Limit the use of electronics with bright screens before bedtime. “I don’t mind going back to daylight saving time. With inflation, the hour will be the only thing I’ve saved all year.” – Victor Borge Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life.

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Lately, with the chilly weather, I have been enjoying the fireplace. I am lucky because, my husband, Jim will take care of everything that is needed, so all I have to do is get up out of bed, grab my coffee and sit in front of the fire to enjoy. I get out of bed early most mornings so I can enjoy the peacefulness of the day’s beginning. It’s a wonderful time to spend talking to Jim, relaxing with our pup Brody, listening to our bird Kozmo wake up, or just allow my mind wander. It starts my day with gratitude. I keep myself busy and most days my schedule is fairly demanding. Even on my days off I have a “To Do List” that I worked to accomplish. So, taking time in the morning watching the fire and relaxing in the warmth is special for me. The problem is, I also feel guilty thinking I should do something productive. So far, the peaceful moments have won, and I have enjoyed several fires on these chilly mornings.  “Stop and smell the roses” may be a cliché, but new research suggests it’s sound advice for finding satisfaction in life. This research measured levels of appreciation and feelings of a positive emotional connection to it. The study found that being high in appreciation was related to high life satisfaction regardless of one’s personality. So, are you learning to appreciate the moment you are living in, but also living in that moment? So many of us are not paying attention to the world around us. Perhaps you are just going with the flow and just living day to day without being involved in the world around you. Just letting life happen to you rather than making life happen for you. Smelling the roses is about living your life with intention.  So often we are living for the future or living in the past. We are missing out on what is right in front of us — our life! People neglect and procrastinate relationships, their health, and dreams, all thinking that “one day” it will magically come to fruition. This happens because they are not living in the moment. Goals set aside, we see ourselves on a long journey that spans many years, but the primary thought in our mind is the final destination. During this journey, we are restless, pacing around, looking ahead, moving, working, and just waiting to arrive at that destination. We are not taking time to be in the present moment and smell the roses.  Sometimes we have hints or signs that we are admiring nature, our relationships, health, etc., but we don’t spend enough time there to reap the benefits of a deeper appreciation of the world. Despite a busy life, it is important to know how to be present in the moment; otherwise, those moments will pass you by. As the National Institute of Health puts it, it’s easy to fall into “autopilot,” but your ability to hit the pause button is essential to leading a fulfilling life. Think about what is important to you in the present moment and also what you would like to see happen in the short term and the longer term.  The best way to go about this is getting into a place of stillness and removing the clutter from your mind. Stopping to smell the roses is a metaphorical reminder to pause, look up from the things that we become busy with, and take in our surroundings. It’s a way to practice mindfulness, which can help clear away the mental clutter and increase focus, while fostering a greater sense of well-being and happiness. It also offers us the opportunity to take in our environment and to be grateful for the beauty that we interact with each day. Stopping to smell the roses, as a mindfulness practice, invites us to pause, reconnect, focus our energy and attention on our breath.  Like me, you may take moments to spend time with family before the day gets busy. Or perhaps working in a garden, playing with your pet or other types of mindful moments will be in your daily life. Whatever it is, I encourage you to take time to smell the roses and live your life with intention.  “Life is full of beauty. Notice it. Notice the bumble bee, the small child, and the smiling faces. Smell the rain, and feel the wind. Live your life to the fullest potential, and fight for your dreams.” – Ashley Smith Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life.

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I met up with a long-time friend recently. We hadn’t been in touch for over a year. We met, caught up on what has been going on in our lives and enjoyed each other’s company as though we had just seen each other last week. Upon leaving our meeting. I thought how fortunate I am to have people in my life that I can enjoy, care about, and keep in touch no matter how long it’s been. I am fortunate to have friends who have been in my life for many years. People who are special because they have lived life alongside mine. We have a history of mutual acquaintances and events. We may not be in touch often, but we still have a connection.  Did you know that having friends gives you many benefits? Maintaining positive friendships is necessary for your health. Think of it in the same light as healthy eating and exercise and it can provide long-term physical and emotional well-being benefits.  A Psychology Today article by Suzanne Degges-White, Ph.D. states there are seven types of friends which all affect our health and happiness. Lifelong friends, best friends, close friends, social group friends, active friends, convenient friends, and acquaintances.  Acquaintances are people we know but haven’t spent time with. Casual friends are the friends we hang out with at work or pottery class, for company and camaraderie. Close friends are our besties that we share everything with. Lifelong friends, or childhood friends, are practically family. These different friends contribute to the social fabric of our lives, offering support, comfort, advice, companionship, a sense of belonging, some laughs, and a lot of memories. And less-intimate friendships may matter more than you think. All this can give you a feeling you are part of a larger community and change your life for the better. An 85-year Harvard study discovered that the most important thing that brings us happiness in life is positive relationships, and your friendships are a huge component.  Friendships have many benefits. It can prevent isolation and loneliness and gives you a chance to reciprocate. Friends can also increase your sense of belonging and purpose. Having friends can reduce stress and improve your self-confidence and self-worth. Coping with traumas and life changes such as divorce, illness, job loss or death can be supported by friends. It also can encourage you to live a better lifestyle with healthy habits. Studies have found that older adults who have meaningful relationships and social support are likely to live longer than their peers with fewer connections.  Wondering what type of friend you have? Ask yourself a few questions. Do you feel comfortable, and do you trust them with the information you share with them? Do you feel respected, and can you express your disagreement?  On the flip side, you may look for these signs in someone who is not a good friend. Someone who betrays your confidence or spreads gossip about you. Does the person compete with you, is jealous of or threatened by your success? Is this person criticizing you, belittling your achievements, or making hurtful remarks? If so, reassess your relationship with them.  Developing and maintaining healthy friendships involves give-and-take. Sometimes you’re the one giving support, and other times you’re on the receiving end. Letting friends know you care about them and appreciate them can help strengthen the relationship. Being a good friend is as important as surrounding yourself with good friends. To nurture friendships, be a good listener, be empathetic and kind, be trustworthy, reliable, authentic, and available. Remember, it’s never too late to develop new friendships or reconnect with old friends. Investing time in making friends and strengthening your friendships can pay off in better health and a brighter outlook for years to come.  Thank you to all my friends over my lifetime. Lifelong, new, and old friends, some who I have learned much from, others who I have helped when in need, and some who have given me much laughter and many who are no longer on this earth and are sorely missed.  “True friendship multiplies the good in life and divides its evils. Strive to have friends, for life without friends is like life on a desert island… to find one real friend in a lifetime is good fortune; to keep him is a blessing.” -Baltasar Gracian Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life.

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Have you found yourself in the morning resolved to change habits and by evening it has disappeared? All good intentions, but somewhere we lose our discipline and self-accountability. So many things come into play when that derails our good intentions. What are your roadblocks? Going out to eat? Unexpected guests? Started a project and time got away from you? Becoming overwhelmed, or you just don’t have the energy? Here we are beginning a new year with so much potential. I have a few thoughts that may help you move forward and create more accountability to reach your objectives. What Do You Want To Accomplish? Evaluate your priorities and figure out what is most important and why you want to do it. For example, are you looking to lose weight? Is it because you want to look better, feel better or something else? Do you want to be healthier? Are you trying to prevent future problems or solve current health issues? Do you want to feel better and stronger? My point is if you don’t buy into the result, you won’t find motivation to accomplish the wanted result. Create A Personal Plan As silly as this may seem, a visual road map is vital because you are deciding what’s important to you. Think about the result you want. Try to keep the plan simple. Otherwise, it will be hard to remember. For example, a sample plan could be as little as, “I will walk three days a week for twenty minutes each time.” Set Mini Goals Mini goals are great to keep us excited about what we are doing, and they also help us change habits. You can control how many and how often you have mini goals. For example, you may decide as part of your weight control or healthy eating plan you will delete one item from your menu in the next month. You may have a mini goal of adding stretching to the end of your workouts. Or one mini goal may be to drink a certain amount of water daily. When you have these types of mini goals, you will see differences in your life, plus you feel good about being in control. Make Notes List can be helpful. It could be something you hang on your bathroom mirror to see each morning, a phone app, or an actual to-do list on your calendar. Don’t overload your list with items you know you cannot handle. Some people find it works well to have a list of things to accomplish each week and at the end of the week reflect on what happened. For example, say you want to read an article once a week on strength training techniques. Or perhaps you decide each week you will try a new recipe that is healthy for you. Go back to your initial plan and mini goals to see if they are falling in line with what you want to accomplish. One Thing At A Time How often do we hear about the benefits of multi-tasking? I am here today to tell you to stop and think about single tasking! Why? I bet you do too much at once and instead of something getting done everything is in process. There is also something called slow multitasking. This is having multiple tasks going on, but you are working on one thing at a time. If you want to give up sugar, exercise, or caffeine, then start with one and get it done before moving to the next. I often tell my fitness clients I’m excited they showed up. If they can’t do every movement or need to alternate something, it’s okay. We can build as we go. The last thing I want is someone to feel uncomfortable, then stop and quit. Remember single tasking!  Know Your Strengths And Weaknesses We all have things we do well and many not so well. For example, you may have the self-discipline to do the exercise, but can’t give up the evening dish of ice cream. Knowing what needs to be done and owning up to what you do are two very different things. Make a mental note of where you are strong and where you have weaknesses. Then work on what you can do to make your strengths even more of an asset and decrease the weaknesses, or at least recognize them and chip away at how they are affecting your life. Find a way that works for you when looking at exercise. If a gym is not an option, then plan to do it at home. There are many online programs that you may find helpful. If you have a weakness for certain foods, then don’t have it in the house or plan how you can indulge and when. Create Partnerships When possible, work with others who have similar goals. It will make your journey more fun and by sharing ideas it will motivate you to stay on course. When I began my journey, I met with a group who went to the same gym classes at lunchtime and had similar goals. We all became friends and did outings outside the gym. Our lunch time workouts were like a recess for us in the middle of our day. It gave us an incentive to go.  Have Self-Value So often we put ourselves last on the list of needs. We take care of everyone else and if there is time left over, we then give it to ourselves. Reassess your priorities and learn how important it is to have self-care. Work on the adjustments you can and make sure you are getting the attention you need to be your best. Getting Feedback When you go on a journey for change, you can enlist the help of trusted friends to help you stay on track. Consider who to bring into your circle. To begin, you need someone that is neutral. You need to be clear about what feedback you are looking for and your expectations.

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I just finished watching the Netflix movie NYAD. This is the story of Diana Nyad, who woke up at 60 and realized she wasn’t finished, even though the world may be finished with her. As Netflix describes the movie, “A remarkable true story of tenacity, friendship, and the triumph of the human spirit, NYAD recounts a riveting chapter in the life of world-class athlete Diana Nyad. Three decades after giving up marathon swimming for a prominent career as a sports journalist, at 60, Diana (four-time Academy Award nominee Annette Bening) becomes obsessed with completing an epic swim that always eluded her: the 110-mile trek from Cuba to Florida, referred to as the “Mount Everest of swims.” I enjoyed this movie on multiple levels. Collaboration of people, personal discipline, friendship, facing one’s fears, engaging in your passion, and never giving up no matter what or how often you experienced defeat. Nyad even wrote a book called Find A Way. This movie made me think about so many things that I believe we all experience at some point. For example, age. So often we give up on our passion and dreams because of our age. I can’t imagine anything sadder than a person who gives up on their dreams. I am not advocating that we need to run marathons when we never ran a mile before, but I believe we can enjoy our dreams and passion no matter what our age. We may need to change the way we indulge, but we can find a way. People from all over the world and all walks of life have achieved extraordinary things after age 60. There is even a book called Senior Wonders: People Who Achieved Their Dreams After Age 60 by Karen L. Pepkin that introduces you to twenty-five individuals who achieved extraordinary success for the first time after the age of sixty. The twenty-five brief biographies in this uplifting book showcase men and women from a variety of races, ethnicities, religions, and cultures, who each overcame unique challenges and obstacles in life to accomplish a remarkable feat. Despite their differences in backgrounds and fields of interest, they have one thing in common—they didn’t let their age stop them from fulfilling their dreams. You will be surprised at the many individuals who have accomplished amazing feats at age 70,80 and even 100. All who had a dream. So often we feel like life is passing us by and time is too short to achieve our dreams. Looking at others who found the passion, perspective on life, and persistence to keep going will inspire you to look at what you want and can work towards. Tony Robbins believes that while success is the goal, the experiences you’ll have along the way are just as valuable because they fulfill our human need for growth. Our growth happens when we’re chasing our dreams. It’s about finding purpose and living purposefully. People who live a purposeful life have a positive outlook. This can bring joy and satisfaction into your life. Chasing dreams does not mean you are chasing monumental accomplishments. Dreams can be big and small and include making other people’s lives better. Dreams of making your life more healthy and happier by self-care can benefit your life beyond the accomplishment by improving your everyday existence. Look at what may bring you purpose, passion, and perspective on life, then find the persistence to keep going. Find a way to bring more growth and value to your experiences. “One is we should never ever give up. Two is you are never too old to chase your dreams. And three is it looks like a solitary sport, but it takes a team.”-Diana Nyad “What you do today can improve all your tomorrows.”-Ralph Marston Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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Are you moving through life on autopilot? Do you ask, “Where does the time go?” Are you living in the past or worrying about the future? Many of us are letting life pass by without paying much attention and before you know it, days fly by, as do the weeks, months, and years. In fact, scientists have confirmed that this experience of time “flying by” increases with age. With each passing year, the novelty of life diminishes, and our perception of time accelerates. You have the opportunity to change how you are experiencing life if you find time is fleeting and you are wondering how to slow the pace down. I want to talk to you about being present. Taking in all the wonderful things that are happening in your everyday life. It is easier said than done. We become distracted and move into the future or step back into the past. According to a 2010 study, our minds wander around half the time we’re awake. So, by embracing the idea of living in the present our overall health can improve. Psychology Today writes, “Mindful people are happier, more exuberant, more empathetic, and more secure. This means we are intentionally focusing on the here and now. We are not being distracted by past doubts or concerned about what tomorrow brings. This is where mindfulness comes in. Mindfulness is focusing attention on the present moment. Being mindful can increase mental and emotional well-being. We can practice anywhere or anytime. Staying present means being focused on one thing. This means you are in the moment with what you are doing or listening to without getting lost with other thoughts. So, what can the practice of mindfulness do for you? Research has shown it can lower stress, increase resilience, reduce anxiety and depression. It has also been shown to slow age-related disorders such as dementia, help with chronic pain and increase sleep quality. How can you practice being mindful? Begin by noting small things you do every day. Eating is a good place to start. We often eat while reading, watching television or other things and aren’t aware of what we are actually putting into our body. Practice mindful eating by experiencing the food without other distractions. The smell, texture, and taste. Notice your thoughts while eating. Is the food comforting? What do you feel? Mindful eating is a powerful way to nurture ourselves. You are not judging, but just being aware. Another way you can practice is when you are involved in a discussion with another person. Often, we are so wrapped up in what we are going to say, or our own thoughts, that we are not fully engaged. Listen to the person’s voice, what they are saying, and notice the facial expressions. Too often we hear their voice but aren’t fully present. Finally, I will mention meditation. Mindfulness is a way of stepping back from your thoughts and watching them pass by like clouds. We can notice them, but don’t have to engage with them or judge them. During meditation, thoughts can become distracting. If you find your mind wandering away with a thought, bring your attention back to your breath and senses. Being in the present moment and using meditation can help us notice thoughts and feelings. It can help with experiencing tough emotions, gives us the power to focus on one thing and become more in tune with ourselves. Being present can make the time we spend in this world clearer and well spent. “Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.” – Buddha “To become mindfully aware of our surroundings is to bring our thinking back to our present moment reality and to the possibility of some semblance of serenity in the face of circumstances outside our ability to control.” – Jeff Kober Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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Have you ever thought about how the first thing we do when born is inhale and the last thing we do is exhale when we die? What if I told you all the breaths taken in between can help with stress reduction, better sleep, control our emotions, improve our attention, and make life better? A growing number of studies show that breathing techniques are effective against anxiety and insomnia. These techniques stimulate the parasympathetic nervous system, which is your rest and digestive system. A Stanford study has shown how slow breathing induces tranquility.  Although breathing is essential, we often overlook it when evaluating our health. Breathing happens automatically, so we don’t think about how we can control it through exercises to increase our well-being. Physiology researchers have found that mindful breathing can lower blood pressure, strengthen the immune system, and boost metabolism, while psychologists have found that breathing exercises can combat anxiety and depression. Breathing is something that we all do without realizing it. We breathe in and out about 22,000 times a day. We are powered by breathing. But for many of us, we are gasping for air, shallow breathing, or even holding our breath. This is because we are more connected to the sympathetic nervous system. Your sympathetic nervous system is a network of nerves that helps your body activate its “fight-or-flight” response. This system’s activity increases when you’re stressed, in danger, or physically active. The sympathetic nervous system keeps us safe and, on our toes, but many of us spend too much time there. This can lead to high blood glucose levels, type 2 diabetes, high blood pressure, cardiovascular disease, obesity, anxiety, and depression. So, we also need to have tools to help us calm our breath.  Recently, I came across a TED Talk by Yoga instructor, Lucas Rockwood, who talks about different breathing techniques that can help you change the way you feel. He calls these three different breaths Water, Whisky and Coffee breathing. This practice would be done at different times and not all together, as each has a different purpose.  Water Breathing Water is something we need every day. Water breathing is about balanced breath. It is to help you feel calmer and more grounded. You will be slowing your breath down and taking deeper breaths. If you’re feeling stressed, it will calm you down. If you’re feeling sad, it will make you feel lighter. If you’re feeling jittery, it will ground you. This breath evens out how you’re feeling. This type of breathing technique can be done anywhere at any time. This breath is always suitable and totally safe. Everyone should be able to practice this and definitely could benefit from it.  Practice Water Breathing by inhaling through your nose to the count of 1-2-3-4. Exhale through your nose to the count of 4-3-2-1. Repeat for at least 10 rounds (approximately 5 min). Whiskey Breathing This breath is to slow things down and chill you out, like a smooth glass of aged whiskey. When we slow the breath down, we stimulate the parasympathetic nervous system. When we move away from the sympathetic nervous system, we slow down the heart, we improve digestion, reduce tension, and improve mental health. This is the type of breath to use when you want a deeper sleep, calm down after a stressful day, or digest a big meal. This technique is best done at home or in a place where you can remain quiet and calm. Not while driving. Practice Whiskey Breath by moving into a comfortable position, either sitting or lying down. Inhale through your nose to the count of 1-2-3-4. Exhale through your nose to the count of 8-7-6-5-4-3-2-1. Repeat for at least 10 rounds (approximately 10 min). Coffee Breathing This breath is the opposite of whiskey breath. It stimulates the sympathetic nervous system. Although it was mentioned earlier that we are in the sympathetic nervous system too often, we do need balance. This is a breath to get you moving. This style of breathing may be helpful if you need help to wake up in the morning, using before exercise, or a task where you need to be focused and alert. Coffee breath involves passive, normal inhalations, and powerful, rapid exhalations. This style of fast breathing reduces CO2 in the bloodstream. This leads to a constriction of your breathing passageways and veins. Sounds scary but isn’t, if not done, for prolonged periods of time. So, it should be practiced briefly, with care, and only at appropriate times. Never practice while driving. Practice Coffee Breathing by sitting on the floor or in a chair. Exhale sharply through your nose as if sneezing 20 times. After you force the air out, relax and let the partial inhale happen all on its own. Rest, then repeat the process three times. If you are interested in learning more, check out the TED Talk:  Change Your Breath, Change Your Life | Lucas Rockwood | TEDxBarcelona “Breathing, according to me, corresponds to taking charge of one’s own life.” – Luce Irigaray Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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Have you noticed people around you seem agitated these days? Perhaps you see short tempers, whether it’s road rage, on social media, or people having a tantrum over what seems to be the smallest thing. Everywhere you turn people are showing anger in restaurants, stores, hospitals, hotels, airports and on airplanes. The anger appears to be endless.  It may not surprise you but in a recent poll, 84% of people surveyed believe Americans are angrier today than they were a generation ago. The difference may be how we receive our information. A generation ago when things happened it wasn’t publicized as it is today. Maybe you are feeling angry, too. In a survey by the Mental Health Foundation, 32% of people said they had a close friend or family member who had trouble controlling their anger and 28% of people said they worry about how angry they sometimes feel. Sometimes people don’t recognize that their anger is a problem for themselves and for other people. Instead, they may see other people or things as the problem instead. Anger is different for everyone. Many of us feel anger when being treated unfairly or powerless to do anything about it. We also can feel anger when threatened, stressed, worried or not feeling respected. Then there are politics, economics, social issues, and media news to flame the fire of anger. People react differently when irritated, and many have difficulty controlling their temper. Individuals may not know how to express themselves when they are angry. Some people express themselves by shouting or swearing, name-calling or threats. Others may react violently by breaking things or becoming abusive, while another group may hide their anger by ignoring or sulking. All these reactions can be because of childhood and upbringing, experiences, current circumstances, or health and well-being. It has been shown that anger can be associated with many health issues such as heart disease, type two diabetes, anxiety, depression, and eating disorders.  So how do we manage our anger or deal with those around us that are angry?   There are many ways to reduce or manage the anger you are feeling or dealing with from others. ·       Engage in routine exercise. ·       Learn breathing techniques that can calm you. ·       Get plenty of rest. ·       Eating healthy meals. ·       Stay Calm. ·       Listen without judgement. ·       Set boundaries. ·       Look after your own well-being. ·       Do non-strenuous, slow yoga-like exercises to make you feel relaxed. Yoga encourages mental and physical relaxation, which helps reduce stress and anxiety. The physical postures promote flexibility, relieve tension, and ease pain. Focusing on the present moment during your yoga practice enhances your awareness, boosts your concentration, and centers your mind. Yoga encourages one to relax, breathe, and focus on the present. It is calming and restorative, lowers breathing and heart rate, decreases blood pressure, lowers cortisol levels, and increases blood flow to the intestines and vital organs. One of the primary goals of yoga is to achieve tranquility of the mind and create a sense of well-being, feelings of relaxation, improved self-confidence, improved efficiency, increased attentiveness, lowered irritability, and an optimistic outlook on life. There are many ways to practice yoga and meditation. Many people think you have to be ultra flexible to practice yoga. This is incorrect.  Everyone is built differently.  Our joints don’t all move the same and many of us have old injuries, surgeries that limit our mobility, as well as other movement restrictions. We can practice yoga in a chair or on the floor depending on your abilities. Meditation can be a short mindfulness practice to a deeper longer practice. This is what I love about yoga and meditation–you can make it your own depending on what you can do and what time you have. Interested in learning more about how to incorporate yoga and meditation practice in your life? Contact me for some suggestions. “Be not angry that you cannot make others as you wish them to be, since you cannot make yourself as you wish to be.”-Thomas a Kempis “Holding on to anger, resentment and hurt only gives you tense muscles, a headache and a sore jaw from clenching your teeth. Forgiveness gives you back the laughter and the lightness in your life.”-Joan Lunden Robin Anne Griffiths–Founder of ReChargeMe Zone * Behavioral Change Specialist * Yoga Instructor * Meditation Facilitator * Personal Trainer * Author * Speaker * Helping people on a journey for change to live a fuller and healthier life. Find out more at www.rechargemezone.com.

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