Conscious Breathing: Breathing for life

PHOTO PROVIDED BY LIVE YUM

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Opening the Heart Center: A self-compassion meditation

PHOTO PROVIDED BY LIVE YUM

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A Day at the Spa: Treatments in Northern New York vary in healing, health and simple pampering

AMANDA MORRISON / NNY MAGAZINES Jennifer Bach, owner of River Day Spa and Salon in Clayton, enjoys a facial at her salon on Riverside Drive overlooking the St. Lawrence River.

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LIVE YUM-The Power of 5: Body-mind wellness made simple, quick and delicious

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Meditation: Nurturing the mind, body & soul

DAYTONA NILES / NNY LIVING
Jeri Haldeman teaches a yoga meditation class at Kripalu Yoga and Wellness Center in Adams.

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Kindness and respect: Are they lost forever?

Michelle Graham

Our world is changing at an alarming rate. I have been thinking about this a lot lately and the amount of negativity I see all around is absolutely alarming. The littlest things make us mad we lose our cool way too easy. We are looking for instant gratification in all things, at the restaurant, when we drive and even searching the world-wide web. The amount of yelling and screaming on television is sad. The news is almost always negative and condescending. Since when did we become so cold and callous and so self-absorbed? If we have a difference of opinion we cannot even have a conversation or discussion. We just yell and scream and throw a fit until we get our own way. I think there is a way to make things better and it will not happen over-night or in a month or a year but it can happen.

    Respect, if you want it than give people the respect they deserve. Start at home respect your parents, respect your teachers, respect the waitress and respect the teller at the bank. Say please and thank you. Kindness travels for miles, go out of your way to be kind to others. I send my girls off to school with a little saying each day it is simple “Be kind to yourself and be kind to others.” Practice small acts of kindness throughout your day, hold the door, buy a coffee for a friend you can even share your lunch and your time with others. None of us are perfect but I know for certain it is always the small things that we do for others that makes the biggest difference.

    Share your talent. We all have something to give. It is these times that teach us and our children the value of life. Teach your children the importance of volunteering. Do something with no intention of a reward. Give back to your community. It will make the place that you live BETTER. Volunteer opportunities are everywhere in our small town. How can you share your gifts, your time and your talent with others? Donate to organizations that make a difference in someone’s life. The donation does not have to be money, perhaps it is food for a food bank or a church. Help a neighbor with a project, perhaps offer to babysit for free. Offering a helping hand not a hand out has great value and rewards for both parties involved. It goes back to kindness, sprinkle it like confetti and it will certainly spread like wild fire.

    Perhaps this way of thinking is too singular too simple. If you think that one person or one act of kindness cannot change others think again. Think of the single mother who just needs a smile or an encouraging hello. Can you be the person to give her that? Or the busy person who has just dropped everything they have on the ground. Can you help them pick it up? Offer to help with no expectation of being rewarded. We can all do these small things. Let someone ahead of you in line just because. Be kind and do the right thing every chance you get. The rewards are endless. Be this example to others. Instead of picking a fight find a way to be the peace keeper. Instead of engaging in negative talk speak kindly about others and to others. It can be amazing the ripple effect this can have, but it has to start with you, the one and only you.

    I think of summer as this beautiful season of growth and transformation. Think of all the ways that you can impact others and ways to find personal growth for yourself. Kindness truly can start with you and the positive influence you can have on others can be transcending. Lead in life by example, find every way that you can to sprinkle love and friendship. It is with these acts that all the negativity in life can be lifted and then we can find our life renewed.

A few tips to stay in the holiday spirit this season

Michelle Graham

Michelle Graham

Alas, the holiday season is upon us, the most wonderful time of the year. Or is it? If you listen to television ads isn’t that what they claim? For some it’s a time of great stress and worry and it’s not the most wonderful time of year. But have no fear as a little connection to your mind, body and spirit may just help you survive the chaos of the season. It’s is a time to spread joy to others and bring joy and inner peace to yourself, as well.


Start the season off by being kind to yourself. Plan to have fun and a lot of it. Get together with friends and actually make time to celebrate the season and maybe even find time for a holiday drink, playing board games or just getting together for a wonderful holiday lunch and visit. A little holiday visit with good friends can truly make the holiday season that much more special.

Exercise and watch your waist line. Not only will exercise help keep the holiday pounds off, but it can actually help decrease stress. Eating well can also take you into January with no weight gain. Remember the average person gains 5 to 7 pounds through holiday season. Be mindful through the season and your body will be so grateful.

Start purchasing holiday gifts early. Better yet, make some of your gifts. You can find many great ideas on Pinterest. We all know the best gifts are homemade and come from the heart.

Take a time out. Practice peace of mind. Perhaps morning meditation or yoga can set your path for a peaceful day. Better yet, take some time to be lazy and read a good book or just find a moment of quiet.

Get organized in work and play. Don’t wait until the last minute to make a deadline or to check off all your holiday “to-do lists” done. Planning is a significant key to success; don’t wait until tomorrow to get things done today.

Bring joy to others. Visit an old friend or relative. Really visit, be present and put your phone or tablet away. Sometimes we are so connected to everyone else that we lose sight of what is right in front of us. Talk, visit and simply live in the moment.

Volunteer your time and talents. Where can you spread joy this holiday season? Wrap presents at the mall, shop for a shut-in or spend some time helping out at Watertown Urban Mission or other community organizations that need help. Volunteering is wonderful and truly makes you and others feel amazing.

Make a donation small or large to a worthy organization. Every little bit helps. Never underestimate the value of your monetary gift. Surprise the person behind you at the drive-through and pay for their order. Don’t walk by a Salvation Army Kettle without a little donation. My favorite is to give a gift card to a friend or co-worker without signing your name.

Be patient with others. Our lives are busy and rushed and we are not always as patient as we should be. Patience truly is a virtue. Stop rushing and enjoy these beautiful holiday moments. Relax and you will get through the line in a store or get to your destination. Smile along the way as it makes everyone feel better.

Practice the simple act of kindness in this crazy, ruthless world in all that you do. Everyone wants to react; take time to pause and just be kind. Just laugh when life throws you a curve ball. We truly need to laugh at life a little longer a little harder. Don’t be so serious. Relax and enjoy every single holiday moment and besides practicing kindness never hurt anyone. Don’t let the holiday season stress you out. Practice kindness in all things for yourself and others. Your mind, body and spirit will certainly thank you.

I wish you and your families a very happy holiday season and the healthiest of years ahead in 2017. Seize the opportunity to start anew and make it your best year yet.

Summer 2016: Wellness

Tread lightly for summer fun

Take steps to ensure children are safe around water

Michelle Graham

Michelle Graham

Summer lends itself to fun in the sun and all things wonderful and warm. Boating, swimming and relaxing by the beach or a pool are special highlights that make lasting summer memories. The warm season in Northern New York is short so we pack a lot into a narrow window of time. [Read more…]

Spring 2016: Wellness

Healthy eating now is your springboard for a life well lived

Michelle Graham

Michelle Graham

Pay attention parents, it’s about time we all wake up. The eating habits our children have developed need a little help. In some cases, they need a lot of help. Building healthy food habits today truly can last a lifetime.

Every single thing we consume really does matter. Simple daily changes can boost overall health for your family. Remember to make changes slowly and add one new health habit each and every week. Before too long, those small changes add up to big results. [Read more…]

Holiday 2015 Wellness: The 12 healthy days of Christmas

Take steps to make this holiday season a happy and wholesome one

Graham, MichelleThe holiday season is upon us, it is a time of joy and celebration. It is also a time of crazy schedules and a lapse in our best efforts for healthy eating and exercise. According to a recent statistic from Weight Watchers, the average person can gain as much as 7 to 10 pounds through the holiday season. You do not have to be a holiday statistic this year. Follow these simple rules and your 12 days of healthy and mindful behavior can be just an elf away. Focus on whole health and making your mind, body and spirit the best that it can be during this festive and chaotic time of year. [Read more…]