Tag Archives: meditation

Destination Meditation: Quick Tips for Starting Meditation Today!

SQMeditationSplit

Could you use some relaxation in your life? How about increasing your creativity? What about decreasing your stress and increasing your focus? Then you’ll really want to explore and experience meditation for yourself.

I’m a meditator and a strong believer in the benefits of meditation.  I started meditating over two years ago.   It was during a time of major change in my personal and professional life.  Since then I’ve started a new relationship and a new business.  There’s no doubt my meditation practice enhanced my overall focus, clarity and awareness.  I do my best to meditate twice a day for at least twenty minutes each time. However as an entrepreneur, establishing and expanding my business is demanding and can make it a challenge on some days to find the time. 

 

As a health coach & personal trainer for my business Q Movements,  I was excited about integrating meditation in to my coaching philosophy.  It’s a service I was confident would not only generate interest but would also benefit my clients in both mind and body.  Because there are many forms of meditation, I  encourage individuals to explore and learn about meditation  and discover the method they feel works best for their needs and lifestyle.  I found Success Through Stillness by Russell Simmons is a perfect resource for learning about the basics and benefits of meditation.  I personally like to mix up my meditations.  Some days mindfulness meditation works for me and other days I enjoy Transcendental meditation.  However for my clients, I typically focus on mindfulness and guided visualization meditations.

Ready to get your meditation on and don’t know where to begin?  Here are a few quick and easy tips that worked for me when I started meditating.

  1. Start small.  I recommend starting with small time increments.  Five minutes once a day for a couple weeks is a good start. Then you can increase in five minute increments when you feel ready.  When I first started meditating, I couldn’t sit still for five seconds much less five minutes.  It might feel awkward at first because it’s new to you but don’t give up. It will get easier the more you do it.  Consistency is key.
  2. Create your space.  Create a special space for your meditation experience.   A scented                    candle or soothing music works great.  Make it your own and inviting so it’s something you will look forward to daily.  If space is  limited, then try using a closet, bathroom or your car.  I know it sounds crazy but it works! I’m always cold so I personalize my space with a special blanket.  I wrap my legs with a small blanket that’s covered with personal pictures that invoke feelings of happiness, success and love.  It’s what my eyes see first before and after a relaxing meditation.
  3. Relax.  Sounds redundant but a helpful reminder to be easy and give yourself time to get comfortable with the experience.  Simple passive stretches and slow deep breathing helps me to prepare both my body and mind for relaxation.

Meditation is an amazing source of creativity, energy and power.  It continues to be a strong foundation for my life and business.   Make a commitment to explore and practice meditation.

Use my quick & easy tips and feel free to reach out to me with questions about meditation at www.qmovements.com.  Remember be patient, open minded and prepared for the transformation you’re about to experience.

Namaste

QM ADA Expo 2014

Keeping it Simple: The 2014 American Diabetes Association EXPO

Last Saturday I didn’t hit the SNOOZE and sleep in nor did I hit the gym for an early workout, instead I volunteered my time at the 2014 American Diabetes Association (ADA) EXPO in San Antonio, Texas.  I was asked to volunteer my health coaching & fitness services in the “Por Tu Familia” section of the EXPO.  The “Por Tu Familia” is the bilingual section of the EXPO which offered the following:

  • Loteria de la Diabetes (Diabetes Bingo)
  • Educación en nutrición (Nutrition Education Station)
  • Estación ejercicio (Exercise Station)
  • Prevenciendo Complicaciones de diabetes (Complication Station)
  • Exámenes médicos (Screenings)

I was excited about the  opportunity to interact with the community and share information on fitness plans, healthy habits and meditation!

As the EXPO approached I started getting a little nervous.  What was I going to do specifically? Should I create a short fitness routine? or Should I just play it by ear?  I decided to stick with the KISS approach – Keep It Simple Susie!  One of the goals of this section of the EXPO was to demonstrate low cost/no cost options for effective workouts.  So I chose to make some homemade weights so participants could use on the spot and easily replicate at home.  I used 16.9 oz empty water bottles and filled with uncooked white rice to the top and DONE.  It’s quick, simple and cheap!

The morning of the EXPO I woke up with some serious ENERGY! Went down my checklist….Water bottle/rice weights…CHECK! Music speaker box…CHECK!  Cash for parking…CHECK!… BIG SMILE….CHECK CHECK! Let’s DO THIS : )

Walking up to the Henry B. Gonzales Convention Center, I noticed a line of people waiting to get in to the EXPO – WOWZA! I walked into the HUGE Exhibit Hall and it was full of hustle and bustle everywhere.  I found my area, introduced myself to the other volunteers and started setting up.

9:00am and the EXPO was OFFICIALLY ON! People started flowing through immediately.  I conducted several 5 minute fitness demonstration classes throughout the day.  I focused on  mainly chair exercises.  It was fun to see how people reacted after my chair workouts! They were super surprised on how it really got their heart rate UP and how many different exercises could be done with just one chair.  Remember – low cost/no cost!

QM Workout ADA

ADA Expo QM

 

 

 

 

 

 

 

What surprised ME the most was how much my water bottle/rice weights caught peoples attention.  People curiously picked up the bottle and asked, “What’s this?” It was the perfect opportunity for me to explain to them was it was, show them ways to use them and also engage them in conversation about health and fitness.  Of course everyone wanted to know how much each bottle weighed! Each 16.9 oz. water/rice bottle weighed exactly 1lb.  I weighed them to be accurate .. LOL

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My HIGHLIGHT of the EXPO was hands down interacting with participants.  I heard from one elder gentlemen about the day he was diagnosed.  Another young women shared with me her struggles to promote healthy eating habits for her 8 year old daughter.  A married couple shared with me their commitment to healthy living after retirement.  Since retirement, they go to the gym together 3x a week and eat well balanced meals.  That day I heard of the challenges, fears, hopes and triumphs of many individuals living with diabetes.  I have respect and admiration for people who chose not to be a victim of their circumstances or health status.  Instead they take charge of their life and actively make efforts to improve their situation.

QM ADA EXPO

The ADA is a great organization and provided a TOP NOTCH event for the community!  If you missed the event, no worries! There are various events scheduled throughout the city monthly.  Check out the website for information on upcoming events, nutrition, fitness, hot topics and much more!  http://www.diabetes.org

I am honored and THANKFUL to be a part of this organization : )