Shanti Medina is a fitness and wellness coach specializing in core integration and stabilization, life’s transitions, empowered healing, trauma neuromuscular repatterning and spiritual transformations. Her passion lies in creating and celebrating community while inspiring her clients and students to move from a strong, balanced core in all aspects of their lives. Shanti humbly holds the certifications of Reiki Master/Teacher, Advanced Pranic Healer, American Council on Exercise Certified Personal Trainer and Wellness Coach, Yoga and Pilates instructor, and Advanced Sports Nutritionist. She infuses the wisdom of these teachings to guide her students and clients into a unique embodied journey of discovery, observation and play living to their fullest potential by her tag line: Don’t Just Exercise, Energize™. You can find out more about Shanti by visiting her website at EnergizeShanti.com or becoming part of her Energize facebook community at: EnergizeShanti or join her Body Current blog.
♥ “What would nature do?” is my latests inquiry. Often times we hear this inquiry with “Buddha”, “Jesus” or some other proper noun replacing “nature”. I bow deeply to nature! Nature loves diversity: it thrives in sharing the fertile ground with a wide variety of plant species and animals. ♥ Nature doesn’t compare: You don’t see nature looking outside itself for approval or comparing it’s growth to another’s. ♥ Nature knows balance: it only takes what it needs, knows when to let go and how to go with the flow ♥ AND Nature unabashedly celebrates its full expression no matter the season!! What would the world be like if we all tuned into our divine nature and pondered, “What would nature do?” ♥
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Stress Busters Doggie-style:
1) Shake It Out!
You see dogs doing this all the time. Whether they just got hit on the head with a ball or encountered a not so friendly dog, they immediately shake from head to tail. When you are feeling stress in your body, shake it out! Dance, shimmy or bounce it out on a trampoline. Actually shake out the parts of your body that you feel stress reside. You are literally shaking off the stress reaction and preventing the full-on stress response in the body. You can even shout out while shaking it out to open up the throat chakra!
2) Hang it Out!
When our dog Yogi gets physically drained, emotionally concerned about suitcases around the house or heat over-load in his system, he hangs his tongue out and begins to pant. He is calming and cooling his nervous system. Try sticking your tongue out with Lion’s Breath. This breathing practice relieves tension in the face, neck and jaw. It can be done in almost every yoga pose and in the privacy of your own car if you are shy about hanging it out in public. It’s easy: Inhale through your nose deep and complete and then exhale through the mouth making a “ha” growling noise as you open your mouth wide, stick your tongue out as far as possible, and cross your eyes (not while driving). Inhale through the nose and repeat 3-5 times.
3) Play It Out!
Dogs notoriously follow their bliss! When they feel a lot of energy building up in their body and when they are needing to amp up their energy after a nap, they often burst into play or a full on run. Getting out for some active play releases tight stress-filled energy and brings into the body renewed, vibrant energy. When we feel stress in our body leading to the build up of energy we often label as “fear” or “anxiety”, taking a break away from the stress to play a bit, sharing in a walk with a friend or enjoying some exercise can totally help move the energy through the body rather than creating stress buildup. The important part for this buster is to follow your bliss! Find something you enjoy doing and focus your awareness on the sensations in your body or on the muscles you are exercises. You will return to your project or situation with a clear mind and open heart.
4) Give it a Rest!
Yogi takes several naps a day. He seems to nap directly after he has expended a lot of energy. This naturally balances his sympathetic and parasympathetic nervous system, lets his body recover from activity, and restores his energy. Taking moments throughout our day to give ourselves a rest can be a huge stress buster. If a nap isn’t possible, try walking away from a project for a few moments, taking a 10 minute meditation, singing out load, enjoying 5 minutes of deep conscious breathing, or spending some time in nature to give your brain and body a rest.
So, the next time stress comes knocking on your door, try some of these stress busters doggie-style.
Have you tried Peak 8 Training?
MAIN BENEFITS: It effectively burns excessive fat while increasing the production of HGH (Human Growth Hormone-a synergistic, foundational biochemical) which plays an important part in promoting overall health and longevity.
Here is how it works:
*Peak your heart rate to the anaerobic zone (oxygen depleted – rapid breathing) for 20-30 seconds followed by bringing your HR down to the aerobic zone (oxygen transported – deeper breaths and you can speak between breaths) for 90 seconds. Cycle through this pattern for 8 reps. An example would be sprinting for 20-30 seconds followed by 90 seconds of jogging repeated for 8 reps.
*ONLY UTILIZE THIS TRAINING 2-3 TIMES A WEEK*
OTHER BENEFITS:
*It only takes a max of 20 minutes
*You can incorporate it in any of your cardio activities (cycling, running, blading, hiking, swimming, etc,)
*It pumps prana into your system
CONTRAINDICATIONS:
high blood pressure/heart conditions/pregnancy
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After attending a retreat with Anodea Judith (author of “Wheels of Life” and “Eastern Body Western Mind”), the experience of our body (both physical and energetic) being an instrument attuning to the notes of life became a profound awareness. Just as an instrument may get out of tune, our bodies integrate vibrations (trauma, injuries, life experiences, words, thoughts) on the cellular level, in our nervous systems, within our neurons and in our energetic body current. Just as the strings of an out of tune instrument are either loose or too taut to play the note in key, our bodies begin to become dense, intense and out of the fine-tuned flow leading to pain, discomfort, imbalance, and dis-ease.
Fine tuning our instrument to the authentic vibration of life begins with tuning into our innate body current wisdom. Conscious deep and fluid breathing, dancing, walking or seated meditation, following the sensations in our body and enjoying time in nature all take us into a present moment experience gently tuning our instrument to the harmonic flow of life. What can you do today to tune up your instrument?
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The beautiful and brave blooming flowers are finding the tiny cracks in the Earth to move toward the light of the sun! After resting in the dark, great unknown of the rich soil growing roots and getting stronger, they find the path of least resistance slowly and gently moving toward the light through the cracks in the Earth one little step at a time. I find it so inspiring to remember the “cracks” we perceive in ourselves invite in the light. I am going share in some flower power today opening to the light remembering the wisdom of White Eagle: “Flowers do not force their way with great strife. Flowers open to perfection slowly in the sun…. Don’t be in a hurry about spiritual matters. Go step by step, and be very sure.” How can you invite in the light of your body’s wisdom today?
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Each sensation we experience in the body is simply raw energy dressed in a costume (or label) we place upon it. Don’t just take my word for it, experience it yourself. The key is to truly experience the energy without control or attachment to past experiences. This raw energy flows in us, it flows out of us and it flows all around us. Sometimes we experience this energy as “love or “fear” or “joy” or “sadness”. The labels (or costumes) we place upon the sensations are a result of the emotions and thoughts we attach to the energy like velcro as a result of past experiences triggering our limbic system.
Being in the present moment resting as awareness, allowing the body current to flow freely without resistance or control, will lay down new neural pathways strengthening the prefrontal cortex. Softening into and creating space around these raw energy sensations invites in the present moment awareness. Often times we habitually attach to or resist the sensations of pain, fear and anxiety in the body. What would it be like to simply sit with all that shows up in the body in each moment going with the flow of the raw energy current? You may find the stories you are attaching to or running away from create more suffering than the actual experience of what is showing up in the present moment awareness.
Being in the flow of the present moment sensations stimulate the prefrontal cortex inviting us to trust in the raw energy of the body current without efforting, controlling or resisting what is showing up. Enjoy the energy and flow of your unique body current wisdom.
Photo courtesy Mark Hansen
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Healing and wholeness of our body, mind and spirit begins with simply watching our thoughts…in an instant we can blaze a new trail and begin a new path…all it takes is honest and authentic awareness of the present moment thoughts of the mind and sensations in the body.
Noticing where our seeds of thought, stories of our mind, and attached emotions create triggers that take us to the path of past grief or the path of future fears can create huge shifts. New neurological pathways are formed with the simple commitment to notice and own up to those triggers that blossom from the seed of thought.
In a moment, pain in the body can be released simply by releasing our attachment to a thought. Blazing a new trail of present moment awareness is like hitting reboot in our system. It invites us to journey down the path of neutral mind and new beginnings. What path are you following in this moment?
“Watch your thoughts, for they become words.
Watch your words, for they become actions.
Watch your actions, for they become habits.
Watch your habits, for they become character.
Watch your character, for it becomes your destiny.” Upanishads
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Body Current Challenge: Are you willing to open yourself up to deep discovery and re-patterning through simple authentic inquiry without needing to know where it will lead? Authentic inquiry requires opening ourselves fully to the awareness of each present moment without labels and attachment to the sensations. It takes courage to set aside our stories and reference points to explore and inquire authentically the sensations of our Body Current.
Remember, there is no “chronic” pain in the present moment. You may be experiencing the valid sensation of pain in your body, but being truly authentic in that awareness inquiry would not have the reference point of “chronic”. This opens up a whole new world to explore and integrate through the Body Current. Try it for just 5 minutes by closing your eyes and dropping into the authentic sensations your body is sharing with you without judgement, attachment or filtering. Watch how the sensations and labels come and go in the flow of the Body Current.
“The challenge in inquiry is to be willing to directly discover what exists with no reference points. Inquiry is no small challenge, for it requires facing the death of the inner and outer worlds as they have been constructed with no knowledge of what will take their place.” Gangaji
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4 Tips to Energize with E.A.S.E
1) Embody in-body awareness
Embodying in-body awareness is all about tapping into and truly realizing the sensations in your body. Stalking out and diving into embodying these sensations will bring you deep into the present moment awareness and energize your body from the inside out. Tune in to tone up! By tuning into the awareness of your body while exercising, you will tone up quicker. Ask yourself these questions with playful curiosity as you journey through the sensations of your body: Where am I holding tension? What muscles am I exercising? Is my breathing shallow or deep? Can I feel my heartbeat? Is my heart racing?
Action Item:
Practice deep and complete conscious breathing through the nostrils or try one of these specified techniques for 2-5 minutes followed by 2-5 minutes observing the sensations in your body:
*Breath of Fire (if you do not have high blood pressure) which is rapid inhales and exhales through the nose while pumping your abdominals.
*Alternate Nostril Breath which is closing off one nostril at a time as you inhale and exhale alternating nostrils.
These conscious breathing techniques as well as practices like yoga, dancing and meditation help us to ignite and embody our in-body awareness.
2) Allow for “Aha” Moments
Do you plan each moment of each hour of your waking day? This can be depleting your energy.
Action Item:
Allow for magic “aha” moments in your day by simply not planning a portion of your day. It can be as little as 5-15 minutes in between your clients or appointments, but this unplanned time will energize you as you open up to the magic of the moment. I recommend journaling the “ahas” you discover…give this a go and you will be amazed at what shows up when you show up!
3) Slow down and Simplify:
One definition of stress is the inability to allow ourselves to relax during times when we actually could be relaxing. At high speed, the body gets addicted to and accustomed to a certain level of adrenaline pumping into our system and then our mind begins to tell us there is more we must do right now, so we never slow down. Does this sound familiar? Stress sucks the energy out of our body, creates disease and causes an imbalance in our nervous system. Slowing down in our daily activities and simplifying our day can make a huge impact on our energy level and peace of mind!
Action Item:
Try on an attitude of being efficiently laid back throughout your day focusing on the task at hand rather than the list of tasks you have set before you. Instead of speeding in your car to your next appointment, take deep breaths while driving at a slower pace and notice the details of your surroundings. Simplify your day by being realistic and orderly in your planning including how and when you will take time to nourish yourself. Do not multi-task . This creates commotion in the mind and stress in the body. Slow motion cuts through commotion. Flow through your day one step, one task at a time. Take a minimum of 15 minutes to pause and eat your meal rather than eating on the go. Where and how can you move at a slower pace in your actions while still being productive? Slowing down and simplifying your day will alchemize energy in your body.
4) Enjoy Exercising Efficiently and Effectively
When exercising be sure that you are enjoying your routine, that it is a well-balanced effective plan and that you are being efficient with your time and within each of your movements. If you are going to carve out time to exercise, it might as well be enjoyable! Joy inspires energy in the body. We all lead busy lives, so your routine really needs to focus on quality and diversity rather than quantity of time.
Action Item:
When you are strength training or working out your core, be efficient in your movements to recruit each muscle fiber rather than quickly flying through a bunch of reps using momentum to cheat. Move at half your pace in each rep. If you are taking a hike for cardiovascular training, I recommend creating an efficient and effective plan so you get the most out of your time. Be clear with your intention, deciding beforehand if you are working out anaerobically (oxygen depleted as in strength training) or aerobically (in your “fat burning zone”). A simple talk test during your cardio routine will let you know if your exercising muscles are receiving appropriate oxygen to burn fat. If you can talk in between breaths, you are burning fat. Finally, try out new activities, a variety of trails and running/cycling routes to mix it up a bit. This will bring joy to your workouts and provide an additional challenge to your body and mind as you try to adapt to the freshness in your routine. Dancing to inspiring music that you love brings great joy to the body and is a great way to get your exercise! A happy heart says goodbye to boredom and hello to joy and energy!
Shanti Medina is a fitness and wellness coach specializing in core integration and stabilization, life’s transitions, empowered healing, and spiritual transformations. Her passion lies in creating and celebrating community while inspiring her clients and students to move from a strong, balanced core in all aspects of their lives. Shanti humbly holds the certifications of Reiki Master/Teacher, Advanced Pranic Healer, American Council on Exercise Certified Personal Trainer and Wellness Coach, Yoga and Pilates instructor, and Advanced Sports Nutritionist. She infuses the wisdom of these teachings to guide her students and clients into a unique somatic journey of discovery, observation and play to live by her tag line: Don’t Just Exercise, Energize™. You can find out more about Shanti by visiting her website at EnergizeShanti.com or becoming part of her Energize facebook community at: EnergizeShanti .
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When exercising, it’s important to find peace and balance in the mind. What stories are you telling yourself while breathing deeply into your lungs? What belief system are you subscribing to as your mitochondria (the energy centers of your cells) are producing ATP (or adenosine triphosphate), vital for your cellular health? Without proper ATP production, energy becomes stagnant, cellular health inhibited, our metabolism is restricted, and transportation of essential nutrients is limited. In addition, stress caused by an imbalanced mind adversely influences the balance of the autonomic (parasympathetic and sympathetic) nervous system. This in turn inhibits the neural pathways in the brain to effectively and efficiently fire a neurotransmitter to a neuroreceptor. The neurons have a relationship with the ATP production as it depends primarily on the efficiency of ATP to meet the bioenergetic demands of our body.
You may still be wondering , “What does my health have to do with my belief system?” Have you heard of the saying, “We are our thoughts”? Our mind creates stories and beliefs that our body integrates into our energetic and physical body deep into the cellular level. As Carolyn Myss shares, “Our biography becomes our biology”. Those stories and belief systems can very well be effecting your over all health and well being!
