No Expectations, Endless Possibilities

by Andrew Pacholyk, MS, L.Ac.

We expect things in life. We expect things to be as they were in our childhood, the way we were brought up. We expect things to be the way we want them to be, the way we feel things should be. We expect things to be the way we want them to be in our love life, our careers, our families, our vacations and our relationship with others.

"The greater you expect things to be, the harder it is to deal with things that do not go your way!"

Already, I can sense resistance!

Having no expectations is one of the greatest lessons we can learn. This is not an easy concept to wrap your mind around.

In my practice, I see this everyday:

The 30 year old female who gives up other interests, activities, and friends, now that she is in this new relationship. She is expecting that each new relationship is "the one." She feels incomplete without a relationship and she is expecting that he will change into the man she wants him to be.

The 75 year old grandmother, who expects her children and grand children to all be with her on every single holiday.

The 23 year old college grad who expects to have all the computer companies knocking at his door to employ him because he was at the top of his graduating class.

Are you ready to forget about what you think you want, and learn more about the endless possibilities that are available to you?

1. Allow change to happen freely.
2. Let go of old ideas.
3. Embrace new ideas, no matter how different they are from yours.
4. Conflicting thoughts are not a threat. They can be a window of opportunity.
5. Go into EVERY situation with an open mind.
6. Follow a new idea or opportunity where IT leads you, NOT where you want it to go.
7. Take a new situation, one day at a time.
8. Be available mentally, emotionally, spiritually for an approach that may be different than yours.
9. Find the positive in EVERY situation that is presented to you. Why was this situation brought to me?
10. Learn the lesson the Universe is tossing your way.

Progress is not possible unless people embrace new ideas, mind sets, skills and expectations to match the opportunities afforded by the introduction of something new to them!

By allowing yourself to be open to ANYTHING that is new to you and giving it a chance, you can find your life going in the direction of new adventures and endless possibilities!

Try it today!

The Earth and Her Wonderful Energy

by Phil at http://myweb.tiscali.co.uk/seventhmoon/orion

Earth Energy

Without a doubt, this energy is one of the most profound and beneficial. Generally we are surrounded by whole structures of inanimate matter, matter which is lifeless. A few examples would be concrete brick, dead wood, plaster, carpets, metal radiators and that is just the average living room. When we work or are surrounded with living things such as gardens, nice scenery, mountains, rivers lakes, we generally gain something from these things.

This is why so many people retreat to the mountains, lakes, and seaside to gain sustenance from just being there. Each area has its own innate energy and you will have noticed some people attracted with real desire to live near the sea, or the south, north or other areas. Nearly everyone wishes to have a Mediterranean climate with loads more sunshine and thousands migrate there each winter.

The earth is a living breathing being of immense power and is quite literally alive and very conscious, many people are engaged in keeping her in a better state of balance and repairing her of which, in general we know little about.

Just think for a moment of the vast number of plants, trees, etc that spring out from the planet. Literally billions of different life forms each possessing life force. Around her circumference it is approximately 24000 miles, she is spinning at over 1000 mph and traveling around our sun at over 66000 mph, that is every hour we have moved 66000 miles not to mention our sun and solar system moving in relation to other stars at a fantastic rate. She also possesses an aura, which is being fed from the sun, moon planets and stars.

Being close to earth can be very interesting and by close what I mean here is having your back against her and feeling the energy of the earth from the closeness. Don't feel that the energy is going to hit you hard, it is far subtler than that.

As an experiment try laying on the floor of your average house and then comparing the feeling you get from laying on the earth on your average lawn. There is a vast difference. Throughout the many trials and tribulations of life this energy has been one of the keystones which has helped many people .It provides a lovely sustenance which, helps us keep in balance.

I cannot think of any medical problem where this would not help and would and recommend that everyone try it. Those with M.E. or any energy problem in particular would be well advised to try this. Obviously only give yourself just enough ,if you feel you are slightly irritated after a while I would say this could be your limit at that time. Like any energy it has to be treated with respect. This is very much filling our more spiritual natures and I would love to see more research done with this energy on the many complaints, which we have to deal with.

Very often when camping out much better sleep and a greater sense of refreshment is experienced even when sleeping on air beds as we are much closer to the earth .If one was psychic one could possibly see this energy which would be an entirely new field to explore.

Many people will have hugged trees or will have sat with their backs to trees to experience a different kind of energy. Again caution is advised here as you are touching a large energy source. Start with exposures, which are not too long. Pick a decent size tree to start with a large girth, the older the better.

Give reverence to it as a living thing. It will have seen many sunrises in its time and many sunsets and felt the wind blow through its leaves and also the mornings of Jack Frost. People say if that tree could talk and do you know something -some trees actually do.

Stay with me here for a moment , firstly have a seat under your favorite tree and I hope we all have a favorite and put your ear to its trunk and then switch off your self and just listen to the tree and do this for at least 10 mins. What did you feel from this experience? I am certainly not going to pre-empt your own experience's just to tell you that if you did that often enough you will experience something intriguing.

I have my own tent on the back garden all year round and regularly go in it to feel refreshed. Not every night but it is much more beneficial than my bedroom. Underneath the stars, birds singing in the morning.

There is obviously much, much more to this vast subject, it is hoped here to give you a flavor and encouragement to try something which, has been immensely beneficial to me, I would even say life saving.

Emergency Medicine: Choking

by Andrew Pacholyk, MS, L.Ac.

The universal sign for choking is hands clutched to the throat. If the person doesn't give the signal, look for these indications:

-Inability to talk
-Difficulty breathing or noisy breathing
-Inability to cough forcefully
-Skin, lips and nails turning blue or dusky
-Loss of consciousness

The Heimlich maneuver is an emergency technique for preventing suffocation when a person's airway (windpipe) becomes blocked by a piece of food or other object.

It can be used safely on both adults and children, but most experts do not recommend it for infants less than 1 year old. You can also perform the maneuver on yourself.

If choking is occurring, the Red Cross recommends a "five-and-five" approach to delivering first aid:

First, deliver FIVE back blows between the person's shoulder blades with the heel of your hand.

Second, perform FIVE abdominal thrusts (also known as the Heimlich Maneuver).

Third, alternate between FIVE back blows and five abdominal thrusts until the blockage is dislodged.

The Heimlich Maneuver

To perform the Heimlich Maneuver on someone else:

1. Stand behind the person. Wrap your arms around the waist. Tip the person forward slightly.

2. Make a fist with one hand. Position it slightly above the person's navel.

3. Grasp the fist with the other hand. Press hard into the abdomen with a quick, upward thrust — as if trying to lift the person up.

4. Perform a total of five abdominal thrusts, if needed. If the blockage still isn't dislodged, repeat the "five-and-five" cycle.

To perform the Heimlich Maneuver on yourself:

1. Place a fist slightly above your navel.

2. Grasp your fist with the other hand and bend over a hard surface — a countertop or chair will do.

3. Shove your fist inward and upward.

4. If you do not have the strength or the object is not coming out, find the corner of a table or chair and push your body upward and inward.

Emergency Medicine: Heart Attack and CPR

by Andrew Pacholyk, MS, L.Ac.

A blood clot is the most common cause of a blocked coronary artery. Usually, the artery is already partially narrowed by atheromas. An atheroma may rupture or tear, narrowing the artery further and making blockage by a clot more likely. The ruptured atheroma not only reduces the flow of blood through an artery but also releases substances that make platelets stickier, further encouraging clots to form.

Uncommonly, a heart attack results when a clot forms in the heart itself, breaks away, and lodges in a coronary artery. Another uncommon cause is a spasm of a coronary artery that stops blood flow. Spasms may be caused by drugs. Sometimes the cause is unknown.

Heart Attack: Myocardial Infarction (MI)

Signs and Symptoms present as pain that is crushing, tightness, squeezing, band-like, radiating, cyanosis, sweating, cold, "clenching fist over heart", pain in the ear, umbilicus, jaw, teeth, back, arm, hand pain (often on the ulnar side), autonomic response of vomiting, nausea or a feeling of impending doom.

About one third of people who have a heart attack do not have chest pain. Such people are more likely to be women, people who are not white, those who are older than 75, those who have heart failure or diabetes, or those who have had a stroke.

Other symptoms include a feeling of faintness, sudden heavy sweating, nausea, shortness of breath, and a heavy pounding of the heart.

Abnormal heart rhythms (arrhythmias) occur in more than 90% of people who have had a heart attack. Immediately and up to a few days after a heart attack, abnormal heart rhythms are a common reason that the heart cannot pump adequately. Abnormal heart rhythms originating in the ventricles (ventricular arrhythmias) may greatly interfere with the heart's pumping ability or may cause the heart to stop pumping effectively (cardiac arrest). A loss of consciousness or death can result. Sometimes loss of consciousness is the first symptom of a heart attack.

If you suspect a heart attack, seek emergency medical treatment immediately. Should a heart attack occur, you should go to the emergency room and seek help immediately. Time is of essence. Only examination by a doctor, who will administer an electrocardiogram (EKG) and/or a blood test, can confirm if you are having a heart attack.

The most important thing to do if you think you are having heart attack symptoms:

Dial 911 to call an ambulance or get to a hospital emergency room as quickly as possible so the doctor can examine and treat you.

Crush or chew a full-strength aspirin (swallow with a glass of water) to prevent further blood clotting.

Cardiopulmonary Resuscitation (CPR)

Cardiopulmonary Resuscitation (CPR) is a combination of rescue breathing and chest compressions delivered to victims thought to be in cardiac arrest. When cardiac arrest occurs, the heart stops pumping blood. CPR can support a small amount of blood flow to the heart and brain to "buy time" until normal heart function is restored.

To learn CPR properly, take an accredited first-aid training course, including CPR and how to use an automatic external defibrillator (AED).

Before you begin, assess the situation before starting CPR:

Is the person conscious or unconscious?

If the person appears unconscious, tap or shake his or her shoulder and ask loudly, "Are you OK?"

If the person doesn't respond and two people are available, one should call 911 or the local emergency number and one should begin CPR.

If you are alone and have immediate access to a telephone, call 911 before beginning CPR — unless you think the person has become unresponsive because of suffocation (such as from drowning). In this special case, begin CPR for one minute and then call 911.

If an AED is immediately available, deliver one shock if advised by the device, then begin CPR.

Remember the ABCs

Think ABC — Airway, Breathing and Circulation — to remember the steps explained below. Move quickly through Airway and Breathing to begin chest compressions.

AIRWAY: Clear the airway

Put the person on his or her back on a firm surface. Kneel next to the person's neck and shoulders. Open the person's airway using the head-tilt, chin-lift maneuver. Put your palm on the person's forehead and gently tilt the head back. Then with the other hand, gently lift the chin forward to open the airway.

Check for normal breathing, taking no more than five or 10 seconds: Look for chest motion, listen for breath sounds, and feel for the person's breath on your cheek and ear. Gasping is not considered to be normal breathing.

If the person isn't breathing normally and you are trained in CPR, begin mouth-to-mouth breathing. If you believe the person is unconscious from a heart attack and you haven't been trained in emergency procedures, skip mouth-to-mouth rescue breathing and proceed directly to chest compression.

BREATHING: Breathe for the person

Rescue breathing can be mouth-to-mouth breathing or mouth-to-nose breathing if the mouth is seriously injured or can't be opened.

With the airway open (using the head-tilt, chin-lift maneuver) pinch the nostrils shut for mouth-to-mouth breathing and cover the person's mouth with yours, making a seal.

Prepare to give two rescue breaths. Give the first rescue breath — lasting one second — and watch to see if the chest rises. If it does rise, give the second breath. If the chest doesn't rise, repeat the head-tilt, chin-lift maneuver and then give the second breath. Begin chest compressions to restore circulation.

CIRCULATION: Restore blood circulation with chest compressions

Place the heel of one hand over the center of the person's chest, between the nipples. Place your other hand on top of the first hand. Keep your elbows straight and position your shoulders directly above your hands.

Use your upper body weight (not just your arms) as you push straight down on (compress) the chest 2 inches (approximately 5 centimeters). Push hard and push fast — give two compressions per second, or about 120 compressions per minute.

After 30 compressions, tilt the head back and lift the chin up to open the airway. Prepare to give two rescue breaths. Pinch the nose shut and breathe into the mouth for one second. If the chest rises, give a second rescue breath. If the chest doesn't rise, repeat the head-tilt, chin-lift maneuver and then give the second rescue breath. That's one cycle. If someone else is available, ask that person to give two breaths after you do 30 compressions.

If the person has not begun moving after five cycles (about two minutes) and an automatic external defibrillator (AED) is available, apply it and follow the prompts.

The American Heart Association recommends administering one shock, then resuming CPR — starting with chest compressions — for two more minutes before administering a second shock.

If you're not trained to use an AED, a 911 operator may be able to guide you in its use. Trained staff at many public places are also able to provide and use an AED.

Continue CPR until there are signs of movement or until emergency medical personnel take over.

Emergency Medicine: Seizures

by Andrew Pacholyk, MS, L.Ac.

A seizure is a temporary abnormal electrical activity that occurs in a group of brain cells. Often, a recurring, unprovoked seizure is called epilepsy, but some seizures may occur in people who do not have epilepsy. A seizure can manifest as a temporary alteration in mental state, tonic (contraction of short muscle groups), clonic (involuntary contractions due to sudden stretching of larger muscle groups), movements, convulsions, and various other psychic symptoms.

Emergency medicine (action) for a seizure depends on the type of seizure. General seizures may cause the person to fall, which may result in an injury.

A tonic-clonic seizure results in violent movements that cannot and should not be suppressed. The person should never be restrained, or should there be any attempt to put something in the mouth.

Potentially sharp or dangerous objects should also be moved from the area, so that the individual is not hurt.

After the seizure if the person is not fully conscious and alert, they should be placed in the recovery position. The recovery position or semi-prone position is a first aid technique recommended for assisting people who are unconscious, or nearly so, but are still breathing. (See: Recovery Position, below)

It is not always necessary to call an ambulance if the person is known to have epilepsy or if the seizure is shorter than five minutes and is typical for them, if it is not immediately followed by another seizure, and if the person is uninjured. (When in doubt, always call 911).

A seizure longer than five minutes is a medical emergency.

A sudden fall can lead to broken bones and other injuries. ______________________________________________________

Recovery Position

Before using the Recovery Position, perform the preliminary first aid steps. The initial assessment should be done quickly, in a minute or less.

First assess whether the scene is safe for the rescuer. If not, leave. Assess whether the victim is Alert, Breathing and has Circulation (ABCs). If the victim is alert and an adult, obtain consent before performing first aid. For children, attempt to obtain consent from a parent, guardian, or other responsible caregiver. If the victim is not alert, and is not breathing, check for a pulse. If there is no pulse, perform cardiopulmonary resuscitation. If there is circulation, perform Rescue breathing.

Next, call 911

Rescue Breathing can include:

Mouth to mouth - This involves the rescuer making a seal between their mouth and the patient's mouth and 'blowing', in order to pass air in to the patient's body

Mouth to nose - In some instances, the rescuer may need or wish to form a seal with the patient's nose. Typical reasons for this include maxillofacial injuries, performing the procedure in water or the remains of vomit in the mouth

Mouth to mouth and nose - Used on infants (usually up to around 1 year old), as this forms the most effective seal

Mouth to mask – Most organizations recommend the use of some sort of barrier between rescuer and patient to reduce cross infection risk. One popular type is the 'pocket mask'. This may be able to provide higher tidal volumes than a Bag Valve Mask

-If no spinal or neck injury is indicated

The correct position is called the "lateral recovery position. Start with the victim lying on the back and with the legs straight out. Kneel on one side of the victim, facing the victim. Move the arm closest to you so it is perpendicular to the body, with the elbow flexed (perpendicular). Move the farthest arm across the body so that the hand is resting across the torso.

Bend the leg farthest from you so the knee is elevated. Reach inside the knee to pull the thigh toward you. Use the other arm to pull the shoulder that is farthest from you. Roll the body toward you. Leave the upper leg in a flexed position to stabilize the body.

-If spinal or neck injuries are possible

When the injury is apparently the result of an accidental fall, collision or other trauma, the risk of spinal or neck injuries should be assumed. Movement of spinal-injured victims should be minimized. Such victims should only be moved to a recovery position when it is necessary to drain vomit from the airway.

In such case, the correct position is called the "HAINES modified recovery position." HAINES is an acronym of High Arm IN Endangered Spine. In this modification, one of the patient's arms is raised above the head (in full abduction) to support the head and neck

First Responder Notes

If an individual has suffered a fall or injuries that suggest damage to the spine, your priority is to keep the airway open. If breathing, then leave them in the position you found them.

If breathing has stopped, regardless of possible injury to the person, perform your standard checks:

DR & ABC (Danger, Response, Airway, Breathing, Circulation).

Then move them into the recovery position to open the airway. If they do not start breathing, begin CPR. If they begin to breathe, keep them in that position.

First Responder Priorities.

1 Breathing, everything else comes second.

2 Get Help, you are the stop gap that keeps them alive until they get to the Hospital. ___________________________________________________

Emergency Medicine: Recognize the Signs of Stroke

by Andrew Pacholyk, MS, L.Ac.

Stroke is often referred to as a brain attack. It is considered the No. 1 cause of adult disability and the No. 3 cause of death in the United States. It striking more than 500,000 people every year. A stroke can happen at any age.

It is important to recognize stroke symptoms and act quickly. The effects of a stroke may include paralysis, poor memory and loss of speech.

Common stroke symptoms seen in both men and women:

-Sudden numbness or weakness of face, arm or leg (often on one side of the body)
-Sudden confusion, trouble speaking or understanding
-Sudden trouble seeing in one or both eyes
-Sudden trouble walking, dizziness, loss of balance or coordination
-Sudden severe headache with no known cause

Women may report unique stroke symptoms:

-Sudden face and limb pain
-Sudden hiccups
-Sudden nausea
-Sudden general weakness
-Sudden chest pain
-Sudden shortness of breath
-Sudden palpitations

The acronym F.A.S.T. is a good way to recommend the signs of a stroke.

FAST stands for:

• Face: This tells you that if a person's face is drooping around the eye or mouth, this could be a sign of a stroke. If a person's face appears to be drooping and they are experiencing numbness, they could be having a stroke. Ask the person to smile. Does one side of the face droop?

• Arm: This means you should check for arm weakness. A quick test is the inability to raise both arms over head. Ask the person to raise both arms. Does one arm drift downward?

• Speech: Check for speech impairment, such as slurred speech or difficulty repeating simple phrases. Ask the person to repeat a simple sentence. Are the words slurred? Can they repeat the sentence correctly?

• Test: This is a reminder that if you do suspect a stroke, use the FAST method and seek medical attention. If the person shows any of these symptoms, time is important.

Spotting a stroke in a timely manner could allow clot-busting medications to be administered and other treatments to begin. If symptoms are spotted within three hours of onset, these people might be eligible for clot-busting medication.

One of the problems with stroke symptoms is that many people ignore them. For some, it's too late when they get to the hospital to do effective treatment options. People often think their symptoms are a big deal.

The first few minutes of a stroke are critical. Call 911, and seek attention right away.

Cooking With Essential Oils

by Andrew Pacholyk, MS, L.Ac.

Rich and aromatic plant oils are most often associated with aromatherapy and are usually used in massage oils, incense and are diffused in the air for a soothing and healing affect. The benefits of essential oils can also be found with their tantalizing use in the kitchen. Cooking with essential oils is just another way of being creative with food preparations.

Essential oils are classified into three main categories and explain their benefits. The oils are classified as notes, top, middle, or base notes. These single notes have a general rule of thumb:

*Top notes: are the fastest acting and quickest to evaporate. Lasting 3-24 hrs.

*Middle notes: are the moderately volatile, affect metabolisms, body functions. Last 2-3 days.

*Base notes: are slower to evaporate, the most sedative and relaxing oils. Last up to approximately one week.

When cooking with essential oils, it is important to know that because they are extracted as nectar, they are very concentrated. Essential oils therefore, can add zest to any recipe and enrich the flavor of your creation. The FDA considers essential oils as a food additive and regards a majority of these oils as safe for use. Their safe use requires they be used in moderation and with proper care.

Here is a list of Essential Oils Certified as Generally regarded as safe (GRAS) and Food Additives (FA) by the FDA.

Angelica, Basil, Bergamot, Chamomile, Roman, Chamomile, German, Cinnamon Bark, Citrus rind (all), Clary Sage, Clove, Coriander, Dill, Eucalyptus glob., Frankincense, Galbanum, Geranium, Ginger, Grapefruit, Hyssop, Juniper, Jasmine, Laurus nobilis, Lavender, Lemon, Lemongrass, Lime, Melissa (lemonbalm), Marjoram, Myrrh, Myrtle, Nutmeg, Orange, Oregano, Patchouli, Pepper, Peppermint, Petitgrain, Pine, Rosemary, Rose, Savory, Sage, Sandalwood, Spearmint, Spruce, Tarragon, Tangerine, Thyme, Valerian, Vetiver, Ylang Ylang.

The flavor of these herbs and fruits are concentrated in their volatile oils, which are extracted by different methods in order for us to benefit from them. With this many oils at our fingertips, making tasteful, mouthwatering culinary dishes can be fun and inventive. Here are some general guidelines for certain groups of oils:

Fruity oils: such as lime, lemon, orange, tangerine, grapefruit and mandarin can add zest and a full flavor to drinks, desserts and sweet and sour recipes. Because these are generally top note oils, they evaporate quickly so adding them into your recipes toward the end is recommended.

Acrid or Spicy oils: such as black pepper, cardamom, cinnamon, clove, nutmeg, cumin and ginger are warming oils. A little of these oils go a long way. These are great oils for winter recipes or whenever you want to add a little spice to your food. They also are considered aphrodisiac oils.

Cooling, Mint oils: such as mint, peppermint and spearmint are great in recipes that call for a hint of mint such as jams, jellies, sauces or in a cooling tea for reducing heat in the body.

Floral oils: such as geranium, jasmine, lavender and rose are versatile and full-bodied in scent and essence. It takes thousands of petals to produce an ounce of rose oil. Lavender oil is rich in scent and flavor and can be added to meats, desserts or any creative recipes you make. These floral oils can entice and bring out the best in any culinary adventure.

Herbal oils: such as basil, dill, fennel, marjoram, mellisa, oregano, parsley, rosemary, sage, tarragon and thyme are rich and flavorful oils that only need a hint in any recipe to embody an herbaceous taste.

When making recipes with essential oils, a little goes a long way. The rule of thumb is to add the oils toward the end of the simmering, baking or boiling process. The heat will evaporate the oils quickly; so in order to take advantage of the oils scent and flavor, adding them into the recipe at the last minutes prolongs the goodness.

The possibilities for flavoring are endless. The best way to try your creation with essential oils is through trial and error. It is recommended that 2-3 drops of oil in a recipe would have its greatest effect. Below are some general guidelines and suggestions for oils by groups.

For meat dishes consider: such as basil, clove, dill, fennel, marjoram, mellisa, oregano, parsley, rosemary, sage, tarragon and thyme

For fish and seafood consider: black pepper, fennel, lavender, lemon, lime, orange, parsley, rosemary, sage and thyme.

For poultry consider: basil, dill, fennel, lemon, marjoram, mellisa, orange, oregano, parsley, rosemary, sage, tarragon and thyme

For salad dressings consider: basil, clove, lavender, lemon, lime, rosemary, sage and thyme.

For desserts consider: cardamom, cinnamon, clove, grapefruit, lavender, lemon, lime, mandarin, nutmeg, orange, peppermint, spearmint and tangerine.

For refreshments and drinks: cinnamon, grapefruit, lavender, lime, lemon, mandarin, orange, peppermint, spearmint and tangerine.

Seasonal recipes can spark up any celebration, new moon or gathering. Adding essential oils to these recipes allow us to take advantage of the herbs and oils of that particular season and offer a taste of what the holiday will bring! Here are some seasonal recipes that can be created now or anytime!

Spring Chicken

Roast, grill or bake a whole chicken. Add 2 drops each of rosemary lemon and sage oils in a mixing cup. Add 4 tablespoons of olive oil to the essential oils. Brush the cooked chicken with the mixture, cover the chicken and place it back on the heat for 10-15 minutes. Allow the oils to penetrate the chicken for a full-bodied flavor. Serve.

Summer Cooler Treats

To a 2-quart pitcher of water add 2 drops each of two of these oils of cinnamon, grapefruit, lavender, lime, lemon, mandarin, orange, peppermint, spearmint and tangerine. Stir the mixture and add ice and a sprig of mint or rind of orange for color. Serve.

Fall Pot Roast

Add 2 drops each of basil, clove and tarragon oils in a mixing cup. Add 4 tablespoons of olive oil to the essential oils. Brush the mixture on the uncooked meat. Roast the meat in the oven. You may want to consider roasting in a roasting bag to keep in the flavor and juices from the meat. Once the meat is cooked, remove the pot roast and brush the meat again with the mixture. Place it back on the oven and let it roast for 10-15 minutes longer. Serve.

Winter Warmer Meatloaf

Make a mixture of hamburger, ground turkey meat, ground chicken meat or a combination of these, into a bowl with your other ingredients (which may include tomatoes, oats, breadcrumbs, egg whites, spices). Add 2 drops of dill, fennel, mint and sage to the mixture. Form into a loaf. Bake. Serve.

Essential Oils for the Heart

by Andrew Pacholyk, MS, L.Ac.

As always prevention is the key. Maintaining the condition of our heart is important, no matter if you are working with a healthy heart, or have had a stroke, high blood pressure, congestive heart failure....aromatherapy can help! Here are a few recipes:

Heart Care Blend

-reduces stress, improves circulation, nervous system and lowers high blood pressure.

To one tablespoon of carrier oil add:
2 drops Rosemary
2 drops Bergamot
-Massage in the chest and heart area, throat and neck. Always working towards the heart.
-Pour oil blend into the bath.

Healthy Heart Blend

To one tablespoon carrier oil add:
1 drops Geranium
2 drops Bergamot
3 drops Clary Sage
-Massage in the chest and heart area, throat and neck. Always working towards the heart. -Pour oil blend into the bath. Works as a sensual perfume.

Circulation Stimulation Blend

To one tablespoon of carrier oil add:
2 drops Bulgarian Rose
2 drops Rosemary
1 drop Pepper

or 2 drops Ginger
2 drops Rosemary
1 drop Geranium
-massage this blend into shoulders, arms, back and front of neck and chest, heart center. Always massage towards the heart. Improves and stimulates circulation, strengthens the nervous system.

Heart Spirit Blend

To 4 oz. of carrier oil (almond, sunflower, safflower...) add:
10 drops Bulgarian Rose oil
4 drop Rose hips
2 drop Rosemary
Add 4-5 Rose petals to the blend.
-Massage this oil blend into the wrists, ankles, neck and anywhere else that seems appropriate!

The Psychological Aspects of Rose Essential Oil

by Andrew Pacholyk, MS, L.Ac.

I am often drawn to the psychological aspects of any healing modality and essential oils are no different. Roses represent Love, Trust and Self-Acceptance.

Originally from Asia, there are some 250 species with over 10,000 hybrid varieties. Only three can be distilled for their aromatic perfume. Rosa Gallica (French Rose), Rosa Damascena (Damask Rose) and Rosa Centifolia (Cabbage Rose). It is the Bulgarian Damask Rose that gives the finest quality of distilled essence or "Otto".

Since it takes about 120 lbs or 60,000 roses to be distilled down to 1 ounce of Rose Otto, it is reasonable to see why it is such an expensive essential oil.

Rose Absolute, created by using a solvent in the process of distillation, allows for this oil to be significantly less expensive and is used by the perfume industry. Often blended in a base of jojoba or sunflower oil, Rose Absolute is what is often sold by most essential oil companies.

A gentle Heart tonifier, Rose's psychological properties play mostly upon it effects on the mind. The mind, which is the center of our emotional being, extends it's energy to the heart. Rose oil calms, nourishes and supports the heart and helps restore a sense of well being. Rose oil can be very beneficial in helping with anxiety, palpitations and insomnia.

The compassion of the Rose is seen through it's ability to heal emotional wounds. When loss, rejection or sorrow has injured our capacity for nurturing and self love, Rose oil brings a sweet and gentle comfort, binding the "heart strings" from the Heart to the Mind.

In cases of a broken heart, injured from abuse or hurt, Rose oil can reach deep to warm the soul again and touch the deepest despair, restoring the trust that makes it possible to love again.

In Traditional Chinese Herbology, Mei Gui Hua (Flos Rosae Rugosae) is looked at in a beautifully poetic manor. Rose buds regulate the Qi Energy and harmonize the connection between the Spleen and Liver, soothing distention, pain, fullness and indigestion. Roses are also utilized in a tea for mildly moving Qi related to Menstrual Disorders. The Heart which is Yin, is paired with it Yang channel, the Small Intestines. It is stated that when emotional problems of the Heart take over and become excess in nature, we tend to see Urinary tract infections in the lower portion of the body.

Roses were called the "Queen of Flowers" by the Greek poet Sappho. The exquisite fragrance, sweet aroma, blushing colors and considerably therapeutic effects, ensures its special place in the perfumery and medicinal Materia Aromatica that is no less revered today!

Rose:
Botanical name: rosa damascena
Use: fights infection, reduces inflammation, relieves muscle spasms. Increases urination, bowel movement, regulates menstruation. Calms nerves, decreases depression, stimulates sexual desire.
Perfume Note: Base
Blends well with: Jasmine, Fennel, Vetiver, Geranium, Clary Sage
Source: flowers
Production method: steam distillation
Aromatherapy benefits: relaxing, soothing, sensual
Aroma type: sweet, floral
Safety Information: nontoxic, non irritant.

Are You Exercising Hard Enough?

by Andrew Pacholyk, MS, L.Ac.

With obesity becoming an epidemic in the United States, particularly among children, we need exercise more than ever!

I get many emails a week about exercise and how and when to go about it. For the most part, you can find the general answers here:

Healthy Exercise.

For heart health, cardiovascular and fat burning needs, aerobics is essential. I am always telling patients that by simply moving (a brisk walk, jogging, cycling, skating...) you will increase your heart rate, increase energy levels, improve circulation, work the heart and lungs, improve your mood, increase lean muscle mass, decrease body fat and relieve stress, especially when done on a long term basis.

Frequency, duration, and intensity are the three determinants. How many times per week are you working out? For what period of time? At what level of intensity? These determinants will establish the overall effectiveness of your exercise program.

Most experts recommend, that if you are a beginner, start with 3 times per week, 20-30 minutes per session. If 20 minutes is to difficult to begin with, that's fine just keep at it until you reach the 20 minute goal. (In order for your heart to benefit, you should try to exercise aerobically for a minimum of 20 minutes.) By beginning slowly, you can gradually work up to more exercise. Those who start right into an exercise routine 5 or 6 times a week will burnout and probably injure themselves as the go.

For those who are comfortable with aerobic activity for at least 20 minutes, 3 times per week, it is NOW TIME to increase the length of your workouts to 30 minutes and to exercise 4 times a week (rather than 3). If 20 minutes of exercise has been the goal you have reached for two weeks now, try increasing the duration in small increments by 5 additional minutes. This will make the transition easier.

For those who are comfortable with aerobic activity for at least 30 minutes, 4 times per week, it is NOW TIME to increase the length of your workouts to 40 minutes and to exercise 5 times a week (rather than 4).

A variation on this theme is to increase the resistance/intensity in your aerobic activity. By doing so, you will increase your caloric burn by a large percent! If you are using the stair master, steps or elliptical machines, try increasing the "effort number" or height of the incline on your machine and you will appreciate the additional effort! If you are in a cardo class, jogging or fast walking, take a small weight with you. 2-5 lbs. will make a world of difference.

To avoid overuse injuries such as tendonitis, shin splints... you should cross train (one day try walking, the next day ride a bike, the following day participate in an aerobics class...).

Remember, aerobic exercise is essential for weight loss, cardiovascular fitness and body-shaping. Current research supports a complete fitness program. A complete program should include aerobic exercise, anaerobic exercise and stretching. To be successful, you must incorporate it into your lifestyle, like eating well and getting good quality sleep.

It's time to step it up!

Exercise: How To Do A Proper Sit Up

by Andrew Pacholyk, MS, L.Ac.

The proper sit up can be easy and very effective in strengthening your abdominal core.

The Abdominals are composed of several muscles: the Rectus Abdominus, Transverse Abdominus, and the External and Internal Obliques. The Abdominal muscles sit on the front and sides of the lower half of the torso, originating along the rib cage and attaching along the pelvis. The Rectus Abdominus flex the spine (bringing the rib cage closer to the pelvis). This is seen in the abdominal crunching movement. The Transverse Abdominus acts as a natural weight belt, keeping your insides in. This muscle is essential for trunk stability. The Internal and External Obliques work to rotate the torso and stabilize the abdomen.

Exercises that work the abdominals include abdominal crunches, side crunches, leg raises, abdominal sit-ups, cable crunches, hanging leg raises, side bends, ab machine crunches, Swiss ball crunches and decline board sit-ups.

The idea is to do a set of exercises in succession in order to exhaust the muscle groups to muscle failure, meaning to the point were the muscles are worked where you cannot do another rep.

Do not stop between sets. Connect all the sets together. Stopping between sets allows the muscles to recuperate and this takes twice as long to reach your goal of muscle failure.

Overkill is often the end results of those who are not sure what they are doing. Increase the intensity, decrease your repetitions. By doing half the amount of sit ups you do now, only more intensely, will produce a more significant result. Try going up slow and down even slower!

Your number one priority is to protect your back, neck and spine from over twisting, strains and pain. There should be no pain, when doing sit ups any where else in your body. In fact, the word "pain" is not appropriate. When doing sit ups, you should feel an exhaustion in the muscle groups of the abdomen or "burning sensation". You are working the muscle group and there should be a sense of this, but this should not be considered pain.

Everyone's body is different. You have to listen to your body. What exercise is appropriate for one person, may not be for another.

You want to consider working the three major muscle groups when doing abdominal work; lower abs, upper abs and obliques.

Lay on the floor.

Place your finger tips behind the back of the head (not the neck). Lightly touch the finger tips to frame the occiput or little bone that protrudes from the back of the skull. Do not lace the fingers. Do not carry the weight of your head in your hands. You should be able to do a sit up, without your hands touch your head. The work in raising and lowering the abdominals should come from your center core of muscles.

Imagine a tennis ball ALWAYS under your neck. There should always be space between your chin and your chest. When raising up for a sit up, imagine the chin open and a straight line from the back of the spine to the top of the head lifting you up as if you were laying on a board. One line. Always keep your elbows back in the same line as your ears. Take a moment to picture this in your mind.

Pull the abdomen to the floor. Engage the abdomen from your center each time you sit up. You do not have to sit up very far. Just enough to really feel the abdomen engaging in the lift.

Exhale on the crunch, slowly. Inhale as you move back down, twice as slow. This is called working the "negatives". This is were the extra "burn" comes from and ultimately your best work.

Always keep the lower back on the floor. This will always guarantee the protection of the lower back and spine.

A basic crunch is ultimately working the entire abdomen, your center core, as well as your upper abdomen.

The lower abs, which seems to be the hardest for most people and often the most neglected (as you can tell when you are walking down the street and see others around you) is essentially as easy as the other areas to work.

Simply place your two fists under the back of your buttocks, on the floor. Keep the lower back securely on the floor at all times. Raise your knees to your upper abdomen, keeping them as close to your body as possible. You only have to slightly raise your tailbone off the floor to benefit from the work. But, hold the lift for two or three seconds before you lower your tailbone back to the floor. The movement should be very small. Keep your knees together and in place. Do not allow your legs to move all over the place. Remember, tight and compact. Keep it small.

Obliques should be done by crossing the body over the midline, the center of your body. Bend your knees and place them flat on the floor. Lightly touch the finger tips to frame the occiput. A variation of this is to place one hand on the back of the head while the other hand slides along the side of your body, palm up, as you do each sit up. Pull the abdomen to the floor. Engage the abdomen from your center each time you sit up, crossing the midline with your opposite arm and chin. You do not have to sit up very far. Just enough to really feel the abdomen engaging in the lift. Exhale on the crunch, slowly. Inhale as you move back down. Do all the oblique crunches on one side, then switch to the other side.

An effective goal is about 30-40 crunches in each position, without stopping in between.

After your sit ups, stretch the feet and hands in opposite directions on the floor as if you are trying to pull the abdomen apart.

You are on your way to a healthy, strong abdominal core.

Do not forget that no matter how many sit ups you do, you will never achieve those ripped abs if you do not complement your ab workout with cardiovascular exercise and a proper diet. Diet is just as much a part of fitness as exercise, and what you eat will affect every aspect of your workout. A proper diet also influences the results of you fitness plan, since it helps build muscle and decrease the percentage of fat in your overall body weight.

Exercise: Love Handles

by Andrew Pacholyk, MS, L.Ac.

You can spend hours and hours a week trying to reduce these "love rolls" by cardio assault or weighted side bends but to no avail!

Aerobic activity is just one part of the entire equation need to reduce the "love sacks". Weighted side bends will build the muscle under these "love bundles" and actually make them appear even larger!

Diet (what you put in your mouth) and moderate aerobic exercise together are far more important than any twists will ever be.

The bottom line: The BEST way to reduce all that stored fat is simply by limiting the amount you normally take in. Eliminate excess fats and sugars.

It is also important to burn off any excess fat through some type of cardiovascular exercise- cycling, aerobics, jogging or rowing- three to four times a week for 30-45 minutes.

Although it may seem counterintuitive, drinking water helps you burn fat. Studies have shown that a decrease in water intake, will cause fat deposits to increase. Without water, the kidneys cannot effectively filter out the waste products and other chemicals which build up in the bloodstream and interfere with the liver's ability to metabolize fat. As a result, you become more likely to store fat and less likely to burn it.

Ironically, drinking more water is the BEST remedy for water retention. When your body is low in water, you retain pockets of salt and water under the skin, as a defense mechanism. For your body does not know when it will get its next drink. This stored water and salt under the skin will create a puffiness and looks like fat. Drink plenty of distilled water or low sodium water and avoid high- sodium foods.

The FDA recommends limiting your intake of fat to 65 grams per day. By safely and carefully selecting your foods so that your fat consumption is about 30 grams per day, you can see a significant amount of weight loss, depending on your body mass index. (To learn your body mass index got to www.peacefulmind.com/ailments.htm). Your body expends a certain amount of calories upon digestion. Proteins are burned at the highest rate-20-25%, Carbohydrates 8-10%, and Fats only about 2%. This is known as the Thermic Effect of Food.

Doing cardiovascular exercise on an empty stomach, is the single BEST way to brun maximum amounts of fat. Low muscle-glycogen stores triggers the body's fat burning mechanism and fat burning enzymes work best first thing in the morning when your body is low on glucose (sugar) after its overnight fast. Research has also found that eating breakfast after cardio exercise, increases glycogen production by 90% which means MORE ENERGY the rest of the day! Research has also found that caffeine HELPS cut into fat. So a cup of coffee (without sugar...try STEVIA herb) and cardio execise before breakfast is a fat- fighting solution worth exploring.

This fact cannot be stressed enough: EAT five or six small meals a day will prevent hunger pangs, provide constant energy, increase your metabolic efficiency- improving you fat lossing abilities- and decrease your risk of heart attack. Consume lean sources of protein- skinless white meat poultry or fish, with fibrous water rich vegetables- string beans, tomatoes, cucumbers. Protein shakes or meal replacement bars work well as one of your small meals. Be aware of the carbohydrates in most bars and shakes for they can be extremely high. Medium to low amounts of carbs 2-14 grams a bar is sufficient.

An Eye Full - A Look At Ophthalmology Terms

by Andrew Pacholyk, MS, L.Ac.

Myopia (Nearsightedness)

Nearsightedness, or myopia, is a vision problem experienced by up to about one-third of the population. Nearsighted people have difficulty reading highway signs and seeing other objects at a distance, but can see for up-close tasks such as reading or sewing.

Myopia Symptoms and Signs

Myopic people often have headaches or eyestrain, and might squint or feel fatigued when driving or playing sports. If you experience these symptoms while wearing your glasses or contact lenses, you may need a comprehensive eye examination as well as a new prescription.

What Causes Myopia?

Myopia occurs when the eyeball is slightly longer than usual from front to back. This causes light rays to focus at a point in front of the retina, rather than directly on its surface.

Nearsightedness runs in families and usually appears in childhood. This vision problem may stabilize at a certain point, although sometimes it worsens with age. This is known as myopic creep.

Hyperopia (Farsightedness)

Hyperopia, or farsightedness, is a common vision problem, affecting about a fourth of the population. People with hyperopia can see distant objects very well, but have difficulty seeing objects that are up close.Hyperopia Symptoms and Signs

Farsighted people sometimes have headaches or eyestrain, and may squint or feel fatigued when performing work at close range. If you get these symptoms while wearing your glasses or contact lenses, you may need an eye exam and a new prescription.

What Causes Hyperopia?

This vision problem occurs when light rays entering the eye focus behind the retina, rather than directly on it. The eyeball of a farsighted person is shorter than normal.Many children are born with hyperopia, and some of them "outgrow" it as the eyeball lengthens with normal growth.

The hyperopic eye is shorter than normal. Incoming light focuses behind, instead of on, the retina. Near objects look blurry to farsighted people.

Sometimes people confuse hyperopia with presbyopia, which also is a difficulty in seeing up close, but has a different cause.

Presbyopia

Those who lose the ability to focus on objects in the near range including the ability to read fine print. The 40-and-over crowd is finding that their arms are "growing shorter" as words become difficult to see up close, and they must hold small items at arm's length in order to be able to view them clearly.Called presbyopia, this condition occurs as eyes gradually lose their ability to focus on objects in the near range. But boomers have more choices than their parents ever did when it comes to near vision correction.Reading glasses are a popular option. With all sorts of styles and colors, 40-somethings can have a pair for every room in the house. And they work great as an adjunct to contact lenses

For some, segmented spectacle lenses, or multifocals with lines, serve a specific purpose. Other presbyopes are flocking to no-line bifocals, or progressive lenses, in droves now that there's no need to reveal to the world that one is a bifocal wearer. These lenses have more going for them than just good looks, though. They enable the wearer to see at all distances, from far away to up close, similar to the way that a person who doesn't need vision correction focuses.

Macular Degeneration

Although many people are not aware of it, macular degeneration, often called AMD or ARMD (for age-related macular degeneration), is the leading cause of blindness in the world. The eye-health organization Prevent Blindness America estimates that 13 million Americans have evidence of macular degeneration.The disease breaks down the macula, the light-sensitive part of the retina responsible for the sharp, direct vision needed to read or drive. Central vision, especially, is affected. Macular degeneration is diagnosed as either dry (atrophic) or wet (exudative). The dry form is more common than the wet, with about 90% of AMD patients diagnosed with dry AMD. The wet form of the disease usually leads to more serious vision loss. Macular degeneration is more common in people over age 65, and whites and females tend to get the disease more than their counterparts. Most cases of macular degeneration are related to aging. It also can occur as a side effect of some drugs, and it appears to run in families. Macular degeneration mainly affects central vision, causing "blind spots" directly ahead.

Macular Degeneration Symptoms and Signs

Macular degeneration can produce a slow or sudden painless loss of vision. If straight lines look wavy to you, your vision seems fuzzy, or there are shadowy areas in your central vision, you may be experiencing early signs of AMD.One way to tell if you are having these vision problems is to view an Amsler grid, which is a chart of black lines arranged in a graph pattern. Click here to see how an Amsler grid works. Often, an eyecare practitioner will detect early signs of macular degeneration before you experience symptoms. This usually is accomplished through a visual field screening, a brief test that measures your central vision. If the eyecare practitioner detects some defect in your central vision, such as distortion or blurriness, he or she will order a full visual field exam, a much longer test that provides more extensive information about your vision.

What Causes Macular Degeneration?

The exact causes of age-related macular degeneration are still unknown. The dry form of AMD may result from the aging and thinning of macular tissues, depositing of pigment in the macula, or a combination of the two processes. With wet AMD, new blood vessels grow beneath the retina and leak blood and fluid. This leakage causes retinal cells to die and creates blind spots in central vision. Factors that place you at a higher risk for AMD include having a family member with AMD, smoking, high blood pressure, farsightedness and obesity. Whites and females tend to get the disease more than their counterparts.

Many researchers and eyecare practitioners believe that certain nutrients — zinc, lutein, zeaxanthin and vitamins A, C and E — help lower the risk for AMD or slow down the progression of dry AMD. Dietary fat may be a factor as well. A study published in the August 2001 issue of Archives of Ophthalmology found that consumption of omega-3 fatty acids, which are particularly prevalent in cold-water fish, had a protective effect against advanced macular degeneration. Meanwhile, consumption of omega-6 fatty acids, prevalent in vegetable oils, was associated with an increased risk.

Some cases of macular degeneration are side effects of toxic drugs such as Aralen (chloroquine, an anti-malarial drug) or phenothiazine, rather than age-related. Phenothiazine is a class of anti-psychotic drugs, including Thorazine (chlorpromazine, which is also used to treat nausea and vomiting, and intractable hiccups), Mellaril (thioridazine), Prolixin (fluphenazine), Trilafon (perphenazine) and Stelazine (trifluoperazine).

Improving Your Eye Sight

by Dr. William Heller

The Bates Method for Improving Eyesight is a method discovered at the beginning of this century by Dr. W. H. Bates, M.D. (1865-1931), a prominent American ophthalmologist, and developed by him and his followers to improve sight and restore natural habits of seeing, which have been lost through strain, tension and the resulting misuse of the eyes. The aim of the method is to teach people with problems of vision the faculty of easy and attentive seeing where the eyes and mind work together harmoniously to give good sight.

Since the Bates Method is a means to improve sight and restore the natural use of the eyes by relearning the art and skill of seeing, it is not, therefore a medical treatment, but a method of reeducation, in the form of both active learning, such as learning a skill and also the receptive awareness of how to appreciate what we see, such as the appreciation of a painting, a beautiful garden or a cathedral. Good sight is the result of a relaxed state of mind and body, where the individual person feels a direct contact with the surrounding world through the five senses. Poor sight, on the other hand, is the result of tension, where the person is, to a greater or lesser extent, isolated from the outside world through being locked in a pattern of psycho-physical tensions, such as worry, anxiety, rigidity, daydreaming, boredom, confusion or impatience.

Relaxation will always precede exercise. It is necessary to realize that the eyes are completely passive. They have no volition of their own but, instead, follow the interests, and mirror the activity, of the mind. They are in principle willing servants, but in so many cases are unconsciously treated as unwilling slaves, starved of nourishment and constantly abused. Therefore, to periodically close the eyes, let them rest, listen to them, can be the first steps in healing them.

The circulation through the eyes is stimulated by encouraging blinking, and splashing the closed eyes with water, morning and evening. The eyes are also nourished and relaxed by the use of light, letting the head swing with closed eyes facing the sun or a lamp. Needless to say that the sun is never looked at directly. The eyes are always rested by
palming after taking the light.

The fundamental way of relaxing is by palming. Palming is the practice of covering the closed eyes with the palms of the hands while sitting upright, so that the eyes are rested in darkness, relaxed by the warmth and healing energies passing through the hands. The mind needs to be engaged in some useful or interesting activity like talking with a friend, listening to the radio, thinking or visualizing, so that it does not interfere with the eyes and stop them from relaxing.

Palming usually results in an immediate but temporary improvement in the sight. The continued practice of palming often leads to great changes for the better, and is the best single means for helping the eyes.

The sight is further helped by learning relaxation in movement through the use of various types of swinging movements, which also help to reestablish the natural vibratory movements of the eyes as well as expand the awareness of the visual field. First, the pupil stands with feet apart and rhythmically swings from side to side, allowing the relaxation to deepen. Next, the pupil turns the body right and left, letting the whole body, including the eyes move as one. Awareness of movement in the visual field is a sign that the swinging is being well done. A simpler but more versatile way is to swing the head and neck only. This is very helpful in releasing tensions in the neck, which are often associated with poor sight. Further observation of the pupil often reveals poor coordination in movement, of hand and eye, of both eyes together. These difficulties respond to deepening relaxation and the development of attention and awareness, and are further helped by providing a focus for the mind with such activities as juggling, drawing, dancing, ball games, etc.

As the pupil progresses, more specific approaches can be shown according to need, through working with charts, reading practices, techniques to encourage centralization of sight, such as counting, looking for, comparing, edging, tracing.

Therefore, through the practice of relaxation, movement and focusing of attention under the direction of interest and awareness, the pupil's sight can be restored to it's natural and normal state, although the time needed is a variable. Much depends on the understanding and quality of energy of the teacher, as well as the patience, persistence and interest on the part of the pupil.

Improving Eye Health With Yoga Asanas

author unknown

Many age-related vision problems stem from a gradual loss of flexibility and tone in the eye muscles, which get locked into habitual patterns and lose their ability to focus at different distances. If you are fortunate to have excellent vision, and want to preserve it—or you hope to improve your eyesight—evidence suggests that yoga may have a solution.

The late celebrated ophthalmologist William H. Bates claimed he could improve visual perception with palming, eyeball rotations, and vision shifting. It is stated that "The fastest way to bring the mind into concentration is through the eyes."

The correlation between the eyes and the mind has a profound physiological basis. Vision occupies about 40 percent of the brain's capacity; that's why we close our eyes to relax and fall asleep. Four of our 12 cranial nerves are dedicated exclusively to vision, while two other nerves are vision-related. Contrast this with the cardiac and digestive functions, which require just one cranial nerve to control both.

While insight may be the ultimate purpose of eye asanas vision improvement is also an important benefit. Surprisingly, it's not the muscle stretching and contracting that seems to have the greatest effect. Relaxation appears to be the single most important element of eye health. In an experiment applying the muscle relaxant curare to the eyes, patients experienced dramatic eyesight improvement. When teaching a yoga class, we instruct the students to begin with a few minutes of relaxation in Savasana (Corpse Pose). Then ask students to sit in a comfortable posture, such as Sukhasana (Easy Pose), as we guide them through basic eye asanas. Our organs of sight are so sensitive and influential that the normal, competitive approach we bring to exercise can be softened through working with the eyes.

The first exercise begins with the eyelids open, the head and neck still, and the entire body relaxed. Picture a clock face in front of you, and raise your eyeballs up to 12 o'clock. Hold them there for a second, then lower the eyeballs to six o'clock. Hold them there again. Continue moving the eyeballs up and down 10 times, without blinking if possible. Your gaze should be steady and relaxed. Once you finish these 10 movements, rub your palms together to generate heat and gently cup them over your eyes, without pressing. Allow the eyes to relax in complete darkness. Concentrate on your breathing, feel the warm prana emanating from your palms, and enjoy the momentary stillness.

Follow this exercise with horizontal eye movements—from nine o'clock to three o'clock—ending again by "palming" (cupping your hands over your eyes). Then do diagonal movements—two o'clock to seven o'clock, and 11 o'clock to four o'clock—again followed by palming. Conclude the routine with 10 full circles in each direction, as though you are tracing the clock's rim.

These eye movements provide balance for people who do work up close, like students who spend a lot of their time reading or working at computers. According to Robert Abel, author of The Eye Care Revolution (Kensington Books, 1999), these brief exercises "compensate for overdevelopment of the muscles we use to look at near objects."You might be surprised to learn that the palming part of this exercise provides more than a pleasant respite. According to Abel, our photoreceptors break down and are reconstructed every minute. "The eye desperately needs darkness to recover from the constant stress of light," he says. "And the simplest way to break eye stress is to take a deep breath, cover your eyes, and relax."

Along with palming, yoga in general benefits the eyes by relieving tension. While the effect of yoga on the eyes has not been scientifically measured, studies have shown that a simple exercise like walking can lower pressure in the eyeball by 20 percent.

Asanas like Adho Mukha Svanasana (Downward-Facing Dog), bring circulation to the face, neck, and shoulders, which need to be energized and relaxed for improved vision. So even if you have not been doing asanas specifically for your eyes, your overall yoga practice is helping your vision.

Once students have mastered the basic eyeball exercise, shifting focus is the next exercise. While sitting relaxed and still, pick a point in the distance and focus on it. Extend your arm and put your thumb right underneath the point of concentration. Now begin shifting your focus between the tip of your thumb and the faraway point, alternating rhythmically between near and distance vision. Repeat the exercise 10 times, then relax your eyes with palming and deep breathing. As you practice this exercise, you are training an organ called the ciliary body, which adjusts the lens of the eye. Habitual focus patterns degrade the ciliary body's natural flexibility. Shifting focal points counteracts this stiffness by exercising the organ through its full range, much as we work complementary muscle groups in asana practice.

The final eye asana stresses close-range focus. As in the shifting focus exercise, gaze at your thumb with your arm extended. This time move the thumb slowly toward the tip of your nose. Pause there for one second. Then reverse the sequence, following the thumb with your eyes as you extend your arm again. As before, repeat the sequence 10 times, then relax with palming. By training the eyes to focus on the ajna chakra (the "third eye," located between and just above the eyebrows) a yogi trains his mind to turn inward. On a more prosaic level, close-range focus exercises can forestall the need for reading glasses.

Perhaps you've seen a picture of a yogi staring at a candle flame. If so, you've seen Trataka, an eye-cleansing exercise described in the Upanishads and mentioned in other yogic texts, including the Hatha Yoga Pradipika. Trataka can also be found in the texts of Ayurveda (traditional Indian medicine), where it is recommended to stimulate the alochaka pitta, the energy center related to sight. But as always with yoga, there's a connection between physiology and the more subtle aspects of spiritual practice.

According to Dr. Marc Halpern, founder and director of the California College of Ayurveda, the practice of trataka decreases mental lethargy and increases buddhi (intellect). Although traditionally performed with a candle, Trataka can use almost any external point of focus, like a dot on the wall. Concentrate your gaze on one object, without blinking, until your eyes begin to tear. Then close your eyes and try to maintain a vivid image of that object for as long as possible. Each time you practice Trataka, extend the time you maintain the after-image. This exercise, traditionally believed to remove any disease from the eyes and to induce clairvoyance, also develops the skill of internal visualization.