Quiet Time - AKA - Meditation helps children during school time

I just had to cross-post this wonderful piece about a San Francisco school that holds daily Quiet Time sessions with middle school children.  I found this to be quite fantastic!  Please take a moment to click through and read, especially if you have children or if you are a teacher, administrator or counselor.

Meditation Practice begins Friday evening, Jan 6 in Bergen County with Mary Beth

Meditation Training

Learn to quiet your mind and turn inward for many physical and emotional benefits.  It is okay to be a beginner or a skilled meditation practicioner. 

Ongoing First Friday of the month – call ahead to register.  ($20 per session or $80 for all five in advance).  Call ahead to register 201-394-2319 or mbdelbalzo@gmail.com

7-8:30pm, Jan 6, Feb 3, March 2, April 6, May 4

Twelve Blessings for a Wonderful Holiday Season

I was recently quoted by De'on Mallory, Fashion & Culture Writer, Stylist, Personal Shopper & Image Consultant, in the December issue of Bergen County, NJ's 201 Magazine about staying healthy and happy during the holiday season.  De'on's article lists a number of good tips for staying happy during the holiday season.  I enjoyed speaking with her when she was first putting the article together.  Here are a few tips for health and happiness, some from De'on, some from me.  I've also quoted Nutritionist Joy Bauer, and author and medium Karen Noe.

1. Put yourself on your own list - take care of yourself - no one else is going to do it for you!  You are in charge of your wellness.  This is my number one rule!

2. Schedule yourself so you can pace yourself.  Plan ahead and you'll know what you need when, and who is showing up.

3. Don't worry if the unexpected will pop up - it always does!

4. Keep and extra generic gift on hand - you will probably need it.

5. De'on says - take time to feel good on the outside - it is okay to look great!

6. Most of of say to stick to your budget - you'll feel better after the holidays.  Let's try and listen this year!

7. Joy Bauer, Nutritionist, says though it is hard to stick to a diet during the holidays, allow yourself one of each good thing - one drink, one of each of the appetizers, one dessert.  Though you may still indulge a little bit more than usual, it will give you some guideline for saying no and keeping in check, even while indulging yourself.

8. I always suggest that we take time to decompress and have a little quiet.  The holidays can be pretty frenetic.  Soft music helps, meditation and just breathing helps too!  How about taking a quick 10 minute quiet time - a little self-imposed time out.  Lay down, turn off the lights, close the door, turn everything off, just for a few minutes.  Alternately, get outside and breathe the fresh air for a few minutes.  Sunlight helps too.

9. Plan on a little altruism - giving makes us feel good. If you can't give money or gifts, give of your time.  Help out at a soup kitchen, or donate just a few canned goods.  It will help you get into the spirit of the season. Or, just reflect your love and blessings to others.

10. Remember, the holidays can be bright and sparkly, but it can also through some of us into a down mood.  We remember the people we miss who are no longer with us.  These times are milestones that sometimes cause us to look back and bring up old regrets.  We can only start from the present moment.  Go ahead and have your cry, but remember that today is a new day and we have a new chance to make our lives exactly the way we want to, starting from right this moment.  Envision exactly how you want to be, how you want to feel.  Imagine feeling that way, and it will actually help put you in that frame of mind and heart.

11. Accept help from others.  Whether it is monetary help or just help around the kitchen, say yes!  Make a list of what you are grateful for, who is in your life and the good things about them.

12. My talented friend, author and medium Karen Noe, suggests that we reflect on our lives and the people in it, and imagine what you could say to improve your relationship, if you could do it right now.  Take responsibility, write a letter telling them that you love them and that you wish them well.  Let go of blame and be filled with forgiveness.  You never have to mail the letter, but you will release yourself from having to carry around tough things from the past.

I hope these suggestions will help you have a wonderful, healthy and joyful holiday season!

Change Your Life with Meditation and Therapy - How Do You Like That?

As a psychotherapist and hypnotherapist in private practice, I witness the positive effects of indivuals participating in their own wellness.  They feel better, in so many ways.  It was nice to come across two articles which bear out this notion.

Essentially, two articles, from two different modalities, talk therapy and meditation, both laud the positive effect of regular, positive reinforcement of the brain, whether in passive, mindful moments like meditation, or in active participation in talk therapy.   Interestingly, this idea, or practice, supports the notion that positive thoughts, actions and feelings do have a positive effect on an individual's mental health.  And we all know that when mental health is optimal, it has a positive effect on emotional well-being, intellectual prowess and even physical health.

Click here to read Dr Melanie Greenberg's great article on the positive effects of meditation, entitled Changing Your Brain To Change Your Mind

And a more clinical but just as encouraging article from Psychiatric Times (August 11, 2011) entitled How Psychotherapy Changes the Brain, for relief from depression, anxiety and the like. Visit my page on twitter to link to the article - #mbdelbalzo

Prescription for a gloomy, quiet day!

I"m in Cambridge MA visiting with my sister, Jenn.  It has been a busy few months at work; relentless, really.  I'm sure many other people can relate.   I finally have a quiet bit of time to just rest and reflect.  In reality, it has been 24 hours since I boarded the Amtrak to Back Bay station, ran out to a wonderful baby shower, dinner, etc, so I haven't had a chance to let my mind rest too much until this morning.  I'm staying at a lovely B&B, and am now tucked away able to write my first blog in a couple of months.

It is a gloomy morning, but I am anticipating a nice day of yoga, planning a party and lovely meal with loved ones, so there are fun things planned.  I don't have to leave until late Monday morning, also a bonus.  Until this present project in process at work is turned into a completed project, I'll just have to make due with the occasional respite.  I'll take it.

My suggestion for a gloomy day when you find yourself with a little extra time?  First, let yourself feel it.  Sometimes we roll through our days, and have the emotional ups and downs that we all have, aware or unaware of the reasons. If we don't let ourselves feel those feelings, they eventually make themselves known.  I woke up this morning still feeling that emotional roller coaster. Instead of immediately rushing to "feel better", I thought about where those feelings had come from, trying to put some framework around them.  Sometimes they are just there.  However, giving myself a chance to connect the dots was very helpful this morning.  The other point is that I actually had the time to clear my mind and do this!

I spent about 5 minutes meditating and clearing my mind as best I could.  Trust me, even after many years of meditating and self-hypnosis, this can take some doing.  After clearing my mind, I always ask if there is a message, thought or feeling for the day that will help.   Today I got the message to be grateful for all of the other people who are working hard right along side of me.  This is an important message as it took me out of feeling alone and left me feeling supported and, yes, loved, and grateful for those other people there with me in the trenches, day in and day out!

Easiest way to take those 5 minutes?  Find yourself a quiet place to just sit.  Turn off the TV or radio, set the alarm for 5 minutes.  Close your eyes and begin to breathe slowly and deeply.  Alternately, instead of breathing, just notice how your body is feeling and try to relax any spots that are holding tension by focusing your love and attention,one spot at a time.  At first, your mind may wander.  Just bring it back.  If you have trouble clearing your mind, think of a clear blue sky or the sound, feeling or look of running water. 

You will be amazed how fast those five minutes go.  Remember, this is called a practice for a reason - because we get better at it as we practice.  Some days are easier or harder than others.  Be gentle with yourself.  I promise to let myself have five minutes a day!