Low-Impact Exercises Are Fun and Healthy

Not everyone is made for high-level exercising. But you can become fit without bouncing around in a leotard, battering your joints. Forget all the huffing, puffing, lugging, lifting, and straining. Movement therapy is a gentle – yet effective – group of sports that include yoga, tai chi, and Pilates. Just don't be fooled by their mild manner. These activities can whip you into shape without breaking a sweat.

All three have ancient Eastern roots and are merely different interpretations of the same principle: keeping your body and mind in harmony naturally leads to better health.

It wasn't until recently that modern science confirmed the many physical benefits of yoga, tai chi, and Pilates. With them, you can improve your balance, flexibility, and strength – no matter what your age, weight, or fitness level.

No Pain – but great gain

Yoga, tai chi, and Pilates are gentle enough for anyone to try. If you consider yourself in bad health or disabled in some way, you're a perfect candidate for these movement therapies. You can ease into the programs slowly and set your own pace. It's easy to stick with them and you'll see improvement quickly.

Here are just some of the benefits you will get from these soothing approaches to fitness.

When you were a child, tripping and falling meant just another minor scrape. But as you get older, taking a tumble can have serious and crippling effects. If your sense of balance is as bad as Humpty Dumpty's, these are the safest forms of exercise for you.

Just like the trick to growing tomatoes is to keep the main stalk strong, the trick to great balance is
to keep your core muscles strong. The bands of muscle in your abdomen, lower back, and buttocks
are the center of strength and control for the rest of your body.

All three examples of movement therapy are relatively stationary, but because they strengthen
your core muscles, your balance will improve quickly – preventing falls – and you'll develop greater
flexibility and strength. Soon you will be moving with confidence again.

Tai chi and yoga are especially recommended for people with arthritis.Gentle yoga can improve
arthritis in your hands, for example, and tai chi's precise, flowing movements help keep your
joints limber, relieve your pain, and keep you active.

The dance-like stretches, poses, and maneuvers within each of these movement therapies will gently
strengthen and tone your body. Pilates is especially good as a strength-training workout.

Add yoga or Pilates to your exercise regimen if you need to improve your heart health.

In today's hectic world, it may be hard to squeeze an extra 30 minutes of exercise into your
schedule – at least without feeling even more stress. The beautiful thing about movement therapy is
that it combines stress relief with exercise, so you kill two birds with one stone.

All the activities – tai chi, yoga, and Pilates – are done slowly, with intense focus on proper breathing
and posture. They all relax your body and calm your mind.

As you can see, you can boost your overall health with these joyful, health-giving movements.

Things to know before you give it a go

Just to be safe, make sure that you take these precautions before starting any new exercise program.

Get your doctor's approval on your fitness plan, especially if you've badly injured your back, neck,
knees, or shoulders in the past.

The stretches, poses, and movements of these therapies should not hurt. If you feel pain, stop and
check your technique before continuing.

Pilates is the most intense of the three exercise forms. You may want to try one of the less strenuous
programs first if you are out of shape.

Be forewarned, you might get addicted to these calming sports.

Meditation & Awareness - 15 Tips to Get More From Your Spiritual Discipline

Meditation is one of the most important spiritual disciplines.
The benefits of regular meditation are numerous, too many
to list, yet peace of mind is one of the greatest.

Here are some of the meditation tips we recommend in
our Psychic/Meditative State Script.

*Try meditating on an empty stomach or at a different
time of day.

*Try it after a hot bath or shower.

*Try it after exercise.

*Try it after sex or instead of sex when in the
mood.

*Try relaxing music. Experiment with different kinds
to test which works best for you.

*Try no music.

*Try listening to our Let Go recording
( http://www.holisticmakeover.com/LetGo.htm )
which utilizes brain-mind technology to effortlessly
guide you into a meditative state.

*Try aromatherapy. Open a window when burning
incense or candles indoors to vent any toxic fumes.
Try rubbing a dab of pure scented oil on the back of
your hands or on your neck. The scent will relax you
and help you focus.

*Avoid all drugs. Even "just" marijuana "only once in a
while" hinders intuition and clouds your mind for weeks
afterwards.

*Try meditating with someone you love or with a group
of friends. The combined energy will help you go deeper.

*You may be sensitive to something you're eating or
drinking. Pick a day and eat lightly, perhaps about half
of what you usually do. Consume what you know will
be easy to digest, such as lightly steamed vegetables.
You should be able to focus more easily provided you
feel lighter and more alert.

*Avoid sugar, including fruit sugar if you have sugar
sensitivities.

*Watch the caffeine. Don't go without it if you know
you'll have withdrawal symptoms, but don't overdo it
either.

*Certain supplements, herbs, and medications, especially
if they affect your mood, may be disagreeing with your
system and causing you to be scattered. Ask your doctor
or health professional for alternative recommendations
or if you can do without them for a while.

*Try deep breathing rapidly in and out through your mouth
or nose for at least five minutes. Ten is better.

*Roll your closed eyes up to your third eye area, between
and just above your eyes. Keep them focused there at a
comfortable position without straining them. This position
can automatically induce an altered state.

*Alternatively, with your eyes closed, try focusing your
attention on your chest plate. If your attention starts to
wander, begin counting at 1 and imagine each number
appearing on your chest plate, as if you are painting them
with an invisible paint brush.

*Close your eyes, breathe gently, and fantasize about
your dreams and goals. What would your life be like if
your dreams came true? These fantasies will help you
become relaxed and may allow you to focus more.
Patience and practice are important. Sooner or later
something will click.

*Ask for help. If you keep asking God or your guides or
angels of the Light how you can be more successful with
meditation, you'll eventually become aware of effective
ways to go deeper and focus better. You'll be a pro in no
time.

*If you're still having trouble perceiving anything, jump
start the process by using your imagination. Tell yourself
you'll perceive the first image, thought, or feeling, in
response to any of the questions or instructions in the
script, on the count of three. Then count one, two, three
and provide a picture or thought from your imagination
or memory. Continue this process until other images that
feel more related to the issue you are exploring start
filtering into your mind.

*If you have tried everything and you still can't seem gain
any insight, there may be two other reasons: First, your
expectations may be interfering. You may be expecting to
see something when you might be more successful perceiving
in a different way, such as sound or feeling. Try not to think
during the process. Stay open and try visualizing white light
around you. Second, you may be blocked emotionally,
mentally, or spiritually. Keep asking for help, continue
practicing while utilizing the white light, and stay open
for clues.

*It will also help you to realize that meditation is best
approached as a long-term discipline, one that offers
invaluable benefits for those willing to commit to it.

Copyright © 2007 Scott Petullo, Stephen Petullo