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Vipassana Meditation

8/30/2021

I have just returned from a 12 day silent meditation retreat. This is my 3rd time going, because last summer the center was closed due to the global pandemic. I am practicing an ancient form of meditation called Vipassana. Vipassana is a style of meditation that focuses on the sensations on the surface of the body. The first 4 days we sharpen the mind by focusing on respiration at the triangular area below the nostrils and above the upper lip. Then towards the end of the 4th day we move into observing the sensations on the body surface from head to toe. An itch, a pain, a tickle, tingle, moisture, vibration...any sensation we experience, we are to not attend to it with any opinion of craving or aversion. Hard? You bet. Doable? Absolutely.

The story is that this is the way to use the physical sensations and the focused mind to marry the mind and body together to become a more harmonious and peaceful human being. We learn that all sensations are literally subatomic particles rising up and dissipating. Change is the only thing that is constant and is universal law. Once we truly understand this on an experiential level, we are more liberated in other areas of our life outside of the meditation time. I am learning how to respond to things that need my attention rather than simply reacting.

Sitting for about 12 and a 1/2 hours a day is very challenging on the body. Getting up at 4am is challenging. Giving up my phone, keys and wallet for 12 days is challenging. Add in to the recipe, no talking, no eye contact, no gestures, and no formal exercise is a sacrifice that monks do daily. We freely choose to have this experience and surrender formally to the process. There is no contact with the outside modern world for our own good.

I chose this style to learn and practice because it begins with the premise of respiration. We all breathe. Breathing cannot be denied by any religion or culture. It is a way to enhance our connection to all things in the universe because we are all made of the same stuff, which are protons, neutrons, and electrons. And everything changes, on every level, whether we believe it or not. At the end of every meditation we add a focus of sending our goodwill and love, compassion and caring to all beings and non-beings.

I am grateful for the opportunity. I want everyone to live their life in a more peaceful and gentle way, full of light and laughter, movement, grace, and curiosity. Can we suffer less? Yes. Vipassana meditation is FREE. There are centers all over the world. They do not charge anything. If you want to donate or serve a course afterwards, you may. Their philosophy is that we all deserve the freedom of liberation, and of course it takes hard personal work. If anyone has questions about my experience, or are interested in going to a retreat, please reach out to me or to http://www.dhamma.org.

Blessings,
KJLandis

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Chronic Pain

8/23/2021

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No matter how young or old we are, we all experiences occasional aches and pains. When we fall as we learn to walk as a baby, as we learn to ride a bike as a kid, as we try new physical activities as teens or adults, and as we live life on a daily basis, we will get a twinge, a cramp, or some message from the body. In fact, sudden pain is an important reaction of the nervous system that helps alert you to possible injury. When an injury occurs, pain signals travel from the injured area up your spinal cord and to your brain.
As the injury heals we suffer less and less pain intensity. However, chronic pain is different from typical pain. With chronic pain, your body continues to send pain signals to your brain, even after an injury heals, lasting several weeks to years. Chronic pain can limit your mobility and reduce your flexibility, strength, and endurance. This may make it challenging to get through daily tasks and activities. This may play a huge part in your mental wellness as well, affecting confidence, performance, and relationships. Chronic pain is defined as pain that lasts at least 12 weeks.

Common types of chronic:

headache/migraine
postsurgical pain
post-trauma pain
lower back pain
cancer pain
arthritis pain
nerve damage pain
psychological pain

More than 1.5 billion people around the world have chronic pain. It’s the most common cause of long-term disability in the United States, affecting about 100 million Americans. Imagine how much money this is causing the healthcare and state disability insurance programs. Ask anybody in chronic pain if they would prefer to be pain free, or be off of work with a little money, they would much prefer to be pain free. As someone with chronic back pain due to a condition I was born with, I am living with the daily effort to work on my pain. I meditate, do yoga, hike, walk, and generally keep on moving.

Chronic pain is usually caused by an initial injury, such as a car accident, a repetitive motion for years, back sprain or pulled muscle. It’s believed that chronic pain develops after nerves become inflamed, long term. and then there is a nerve memory of the pain, a muscular memory, a cellular memory. The nerve damage can make pain long lasting. In these cases, treating the underlying injury may not resolve the chronic pain. Chronic pain may occur without injury. Pain may sometimes result from underlying health conditions too. Chronic pain may be more prevalent among women, the obese, and the elderly. As my lovely husband keeps reminding me, "Father time is undefeated."

Besides over the counter pain relievers, we can relief with movement, proper rest, and healthy nutrition choices. Here are some other options to find relief:

physical therapy
tai chi
yoga
dancing
walking in nature
art and music therapy
spending time with loved ones for support and connection
pet therapy
talk therapy
massage
meditation/silent mindfulness

Thank you for reading this.
Be well,
KJ Landis
GO visit my YOUTUBE channel: SuperiorSelf

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What's Up with Olive OIl?

8/16/2021

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Better health begins with better information. Knowledge is power. Work smarter, not harder in your wellness journey, and in the rest of your life. We have many facets of our life that we engage in during our day. While learning about the changes in science around health, we can develop better habits so it won't feel like a chore. Eventually, moving daily, eating whole foods, drinking lots of water, and engaging in silence mindfully will be as easy to do as brushing your teeth. Do you think, "Oh now I have to brush my teeth. What a drag, I don't have the time or energy."?

Let's look at what is happening in the world of olive oil. Extra virgin olive oil (EVOO) is in the media, commercials, recipes, tv shows, and more. It is on everyone's shopping list these days. list these days. been hailed as a superfood by Harvard Medical School and recommended by scores of leading MDs for its numerous health benefits...

~It’s a Possible Cancer-Fighter:

EVOO contains a polyphenol, called oleocanthal, a natural pharmaceutical style compound. That means the stuff inside the olive is powerful to help our body in its health, whether one consumes the olives or its juice. Olives are a fruit, and fresh pressed juice is olive oil! It has the potential to fight off cancer cells. Recently, researchers discovered that cancer cells were dying within 3 minutes to an hour after applying oleocanthal.

~It Supports Heart Health:

People who regularly consume olive oil are at lower risk for high blood pressure, stroke, and high cholesterol. The fat in olive oil is a monounsaturated fat, meaning liquid at room temperature, and from one type of molecule. It is considered a healthy dietary fat. Saturated fats are solid at room temperature.

~It May Reduce Depression:

Another study showed that moderate use of EVOO has the ability to reduce anxiety and help us focus. It may improve memory too. The brain is over 2/3 fat, so our body needs fat to stay sharp! When my momma was in a nursing home suffering with dementia, I sent her Omega 3 capsules, coconut oil, and olive oil. When she switched over to eating smoked salmon daily, there was a remarkable difference in her brain function.

~If you want to enjoy all the health benefits of EVOO, make certain to buy fresh pressed olive oil. The date of harvest and expiration will be printed somewhere on the bottle. Buy locally if possible. I am fortunate to live in northern California, where there are many olive oil orchards in the area. Go to an olive oil store, one that is like a bar, with olive oil on tap. The experts there can give you an education that will enhance your purchasing power.

I sincerely hope that this helps you in your day today. Be well.
With love,
KJ Landis
Visit me on YouTube. My channel is SuperiorSelf.

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Tips for Healthier Exercise Programs

8/9/2021

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We all know that exercise is good for the body, mind, and soul. It keeps us connected to ourselves, our physical prowess, our friends, family, and even nature, seeing ourselves as part of something greater. When we move our body regularly, the reward is seeing real progress. Every day that we get out there (no matter how fast or slow we go), your body is getting stronger, you're building stamina, and your healthy choices will become easier.

Get a Good Night's Sleep:
The whole day feels better when we are well rested, and the body will perform better, no matter what form of exercise we partake in. When we sleep, the body goes into in rest, repair, and recover mode, so we can be ready to perform well the following day. If we are not getting enough sleep, the body doesn't have time to make all the repairs, which makes it more likely to feel tired, or some sort of muscle discomfort. Research suggests lack of sleep, on a regular basis can contribute to stress, anxiety, high blood pressure, irritability, poor performance, and muscle soreness or pain. Know when to take a rest day or reduce the effort to protect your body.

Take Deep Belly Breaths:

Professional singers and yogis train the breath like we train our bodies. Remember, the breath is a function of the body, perhaps the most important one. Deep breathing in the nose and visualizing it going down to the pubic bone actually helps us engage and take in more oxygen. More oxygen inwards creates more oxygen going to every part of the body, with less muscle fatigue after a good exercise session. Lie down and put one hand on the belly and one on your heart. Practice this a few times a day. As you inhale through the nose, feel the belly rise naturally, expanding the belly, pulling more air down into the lower part of the body. Relax the chest and shoulders away from the ears. Your hand should rise as your belly expands. As you exhale, contract your belly and feel the contraction, belly button pulls in to the spine. If you start panting during a walk, run, hike, or indoor exercise activity, slow down. Watch your breath, and try again to engage deep belly breathing.

Music:

Music has always been a part of humans' existence. Music has been an inspiration, a motivation, a release, and more. Music is shown to inspire exercisers to go longer, harder, faster, stronger, and with rhythm! Remember the theme song from Rocky? Or Chariots of Fire? Any music can add energy to your steps and to your life. I ran 16 marathons in my 40s, and I always said to myself that if my ipods die, I am calling a taxi. I am done. Don't place the music so loud that you cannot stay alert to your surroundings.

Be well,
KJ Landis
GO TO MY YOUTUBE: SuperiorSelf channel for more insight!

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Glycemic Index and Glycemic Load

8/2/2021

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This week, I was reading a blog on the Harvard Medical School website. I adore their research programs and how they share with everyone in an easy to understand fashion. Some of the information was gathered there and I encourage you all to subscribe to their free newsletter.

When we eat any plant food, there are carbohydrates in them. Carbohydrates break down into glucose sugar in the blood stream. The difference between spinach leaves and a candy bar is that the candy bar has more refined sugar and much less fiber, making the sugar load higher, creating a surge of energy as we digest and absorb the nutrients. Then we quickly reduce the high amount of sugar in the blood stream, lowering energy quite rapidly. The high fiber in the spinach leaves creates the glucose to move slower in digestion and absorption, creating a more even energy flow throughout the body through time. What are the facts about the glycemic load of foods? Since different carbohydrate-containing foods affect blood sugar differently, the effects can be quantified by measures known as the glycemic index and glycemic load. What do these numbers really mean — and just how useful are they?

The glycemic index (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food's glycemic index, the slower blood sugar rises after eating that food. In general, the more processed a food is, the higher its GI, and the more fiber or fat in a food, the lower it's GI.
What it doesn't tell you is how high your blood sugar could go when you actually eat the food. To understand a food's complete effect on blood sugar, you need to know both how quickly it makes glucose enter the bloodstream and how much glucose per serving it can deliver. A separate measure called the glycemic load does both — which gives you a more accurate picture of a food's real-life impact on your blood sugar. Watermelon, for example, has a high glycemic index (80). But a serving of watermelon has so little carbohydrate that its glycemic load is only 5. Does this sound confusing? It does to me, and I am not burdened with Diabetes 2. Some nutrition experts feel that focusing on the glycemic index and load adds an unneeded layer of complexity to choosing what to eat.

The American Diabetes Association focuses on the total amount of carbohydrate in a food, rather than its glycemic index and load, being a stronger predictor of what will happen to blood sugar. Staying healthy by eating less processed foods overall, and looking at the nutrition profiles of packaged foods are really important for our self knowledge and power to control our lives. Moving the body daily, drinking lots of water, having a connection to others, and finding quiet time for meditation, mindfulness, prayer, and silence are key to reaching and overall wellness.

Be well,
KJ Landis
GO to my youTube channel, SuperiorSelf, for motivation and inspiration!

Featured in this issue

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Vipassana Meditation

Chronic Pain

What's Up with Olive OIl?

Tips for Healthier Exercise Programs

Glycemic Index and Glycemic Load

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