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Seven simple secrets for teaching children excellent eating habits

By Joy Feldman, NC, JD


Beware the food imposters. Adults and children are all too familiar with those glitzy packaged foods that razzle and dazzle kids today. Some even sparkle and pop. It’s almost as if they cast a magic spell. The allure of fast food, vending machines and vitamin drinks that will create boundless energy and superhuman strength are everywhere.  The appeal to for children is great, but these brightly packaged foods, snacks and drinks present a real challenge to parents who are trying to teach their kids excellent eating habits.


In light of all of these temptations today’s kids are bombarded with, it is of paramount importance that we, as parents, fill our kids’ plates with healthy, nutrient-rich foods. Over-processed junk food and commercials promoting sugary items have sparked reports of skyrocketing obesity and unnecessary medical problems for our youth.


Feeding kids well is an important step towards creating health.  The early years are crucial for children’s health because kids have tremendous internal demands on their bodies for growth and development. At a young age, a child’s body starts building a system and laying a foundation of health for a lifetime. This is the perfect time to nurture, guide and model healthy eating to ensure optimal health for a child’s future.  The truth is that when we eat better, we feel better. And when our kids eat better, they feel better. To keep the body in tip-top shape, it is necessary to take into account that we derive our energy and our health from the foods we consume.


Here are seven simple secrets for teaching children excellent eating habits:

1.     Teach children that they are what they eat:


What they put inside their bodies builds their bodies. Explain to them that healthy food is their fuel and that there is a major construction project going on inside their bodies.

2.     Be an excellent role model:


Set a good example for your children by making excellent food choices. Eat the same healthy foods you recommend to your child and explain and teach your children why nutrition matters.

3.     Motivate your child to improve their diet and make better choices:


For example, help your child understand that good nutrition will help them have

bigger muscles, shinier hair, longer nails and much more energy. With good nutrition, kids will have much more energy, which in turn will increase their self-esteem and confidence.

4.     Avoid buying candy, cookies, donuts, ice cream and other sugary products:


It will be easier for kids to eat healthy foods if the cupboards are filled with healthy choices, instead of sugar-coated treats. Keep the fridge filled with delicious vegetables and dips.

5.     Join a Community Supported Agriculture Group (CSA):


Develop a membership relationship with a farm and also receive fresh produce weekly. Some CSAs ask that members work a small number of hours at the farm during growing season. This is the co-op style of food buying. If you choose, your family can take part in this hands-on education about farm life and harvesting vegetables. This is a great way to teach your children the connection between good health and organically-grown foods.

6.     Get your children in the kitchen with you:


Food preparation at home is a great opportunity to teach your children and have fun with them as well. When kids feel that they are a part of the process, they are more likely to try new foods. Let your kids thumb through the cookbook recipes and have them pick out what they like. If they are too young to cook alone, have them cook alongside you, sampling the different tastes of the foods that are being prepared.

7.     Make a family decision to have more meals at home:


Cook a family meal together. A fresh, homemade meal is an excellent way to educate the kids about healthy foods—plus it sets a great example for the kids on the importance of food choices.


Here’s to your health!


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An excellent article of the benefits of Blue Corn by Lawrence Wilson, MD…. Read on and grab a few blue corn chips as you peruse the information below.

Organically grown blue corn is one of the best foods to eat for anyone, especially a person who is following a nutritional balancing program.  The qualities of the blue type of corn, and to some degree the white and yellow organic corn, preferably non-hybridized, if such as thing is available, are quite remarkable.

Blue corn is an older, less hybridized form of corn that was grown mainly in South America. However, it has found its way to North America, and from there it is slowly spreading around the earth.




It contains a wide variety of nutrients.  The blue color is due to certain anti-oxidant substances such as xanthenes like zeozanthene.  These are the same nutrients found in other bluish foods such as blueberries, blackberries, grapes and raisins.

However, the most amazing nutrient it contains is a special form of selenium that is most useful at this time for most people.  This form of selenium is very easily assimilated and well-utilized by the body.  Most selenium is not as well utilized, such as that found in meats, Brazil nuts, yeast and other foods.  This is the main benefit of blue corn, in terms of its mineral content.

Blue corn also contains plenty of starch and calories, but this is not important from the standpoint of its use in nutritional balancing science.




I have noticed that some brands of organic blue corn products state on the label that the corn is prepared using a trace of lime.  This is an ancient way of balancing and enhancing corn products.  One adds just a small amount of lime, which a form of calcium.  It changes the pH to more alkaline, which shifts the availability of certain nutrients in the product.  For example, it may enhance the availability of lysine, which can be low in corn.

While not essential, adding lime is a benefit, I believe.  So, if possible, eat blue corn products that state on the label that the corn flour is prepared with a trace of lime.




Organic blue corn is generally sold in the form of organic blue corn tortilla chips.  However, in more and more places, it is also available as blue corn flour, blue corn tortillas, and blue corn organic taco shells.  In nations such as Mexico, it is also used in other dishes.

It could also be made available in other products made with flour, such as blue corn bread, muffins, pastries, pie crusts and more.  However, I have not seen these anywhere, so far.  I hope these will become available soon, as this is a wonderful food, far better than regular corn and also better than wheat and most other grains.




Blue corn is a rather delicate food.  This is one reason it has not been used more.  If not refrigerated, the flour and the tortillas spoil quickly.  For this reason, if you buy blue corn flour, make sure it was refrigerated or frozen in the health food store.  As soon as you get it home, keep it preferably in the freezer, not the refrigerator as it will still spoil here.

Blue corn tortillas are quite delicious.  However, they must also be refrigerated, and even then they don’t last more than a few days in the refrigerator before turning moldy.  I keep them in the freezer for this reason if I want to store them for longer than a few days, and this works well, so far.

In contrast, blue corn tortilla chips do not need to be refrigerated.  This is a great advantage.  Like any chips, they will become soggy or stale if they are not eaten in a few days, once the bag is opened.




Some object to eating corn chips due to their content of refined vegetable oil, fat, calories and salt. Here are my comments on this problem:


1. Refined vegetable oils.  Consuming refined vegetable oil is not ideal.  Someday, I hope a company will make blue corn chips using unrefined sesame or some other type of oil, such as olive oil. However, making them with refined vegetable oils, even canola oil, does not seem to take away from the excellent properties of the organic blue corn.


2. Be sure to take a supplement of omega-3 fatty acids to counteract the omega-6 fatty acids found in the oil used to make most blue or yellow corn chips.  The best are either fish oil or flaxseed oil.  All others, such as krill, primrose, borage, black current or other omega-3 fatty acid supplements are not as good.

Another excellent way to obtain enough omega-3 fatty acids is to eat about 3 cans of sardines and perhaps 1 serving, no more, or salmon each week.  Avoid tunafish, however, and shellfish even if they contain some omega-3 fatty acids.  Eating some raw dairy products and some grass-fed meats and eggs can also supply a little omega-3 fatty acids, but not enough by themselves.


3. Baked blue corn chips.  You may be able to buy baked blue corn chips that have much less or no oil in them.  However, the oil actually serves a function.  It appears to seal in certain nutrients and other forces in the food.   So we don’t actually recommend the baked blue corn chips as much, although they are still very good.


4. Salt.  Make sure your blue corn chips are organic, and make sure they are made with unrefined sea salt, not table salt.  This is important.

Ideally, find a brand of blue corn chips that are not too salty.  I find the salt content varies greatly from brand to brand, and sometimes from batch to batch.  Trader Joe’s in the USA has some good ones, and even Safeway Supermarkets and other retailers sell quite excellent organic blue corn chips.  You do not have to pay the highest prices to obtain an excellent product.


5. The calorie content of all corn.  It is true that corn is a high-calorie carbohydrate food.  One can overdo on any high-calorie food.  However, this does not detract from the fact that blue corn is a highly nutritious and very special food that I recommend that everyone eat.  It is fine for people with gluten intolerance, for example, and often blue corn can be eaten by those allergic to some other forms of corn.


6. Allergies to corn.  It is also true that some people cannot eat corn due to food allergies.  However, blue corn is often much better tolerated than white or yellow corn.  Taking a digestive enzyme and eating it small quantities can also help if food allergies are a problem.


            7. Candida (yeast) and eating blue corn.  This is a serious concern for many people.  A number of clients have told me that eating blue corn chips flares up their candida albicans problem. Reasons for this are that corn is high in starch that converts to sugar in the intestines.  Also, corn chips and all flour products have a high glycemic index.  This means they tend to convert to sugar quickly, more so than grains that are not as starchy and not ground up into flour.

            This problem stops some people from eating blue corn chips.  I suggest in these cases to just eat a few at a time, perhaps at a meal with other foods, as this will slow down their conversion to sugar.  As health returns with a nutritional balancing program, the yeast problem automatically goes away in almost all cases without the need for any special remedies.  Then one can tolerate more of the blue corn chips or blue corn tortillas.


            8. Sugar and infections. Another problem with the conversion of blue corn to sugars in the intestines is that sugars upset the body in other ways.  They upset the calcium/phosphorus balance, they can feed other types of bacteria, viruses and parasites in the intestines and elsewhere, they are not great for the teeth in some cases, and more.  In these cases, once again start with not too many corn chips and over time, most people can work up to one to three smaller sized bags per week.


9. Leaky gut syndrome and blue corn chips.  A prominent cause for “allergies” or sensitivity or intolerance to corn and other foods is a “leaky gut”.  This simply means that the intestines, usually the small intestines, are irritated and somewhat raw.  As a result, the lining of the intestine is not intact and this allows some undigested or partially digested food components and perhaps toxic chemicals to be absorbed into the blood stream, causing adverse reactions.

The solution to this problem is the small intestine must be slowly rebuilt and strengthened.  This will occur always on a nutritional balancing program.  As it occurs, most people then tolerate blue corn extremely well.  The key, by the way, to rebuilding the intestines is a very strict diet with no sugars, no fruit, no fruit juices, and no wheat or chemical foods.  Also one must learn good eating habits and drink enough of the right kind of water all day.


10.  Mucus overload after eating blue corn chips or other blue corn products.  This occurs in some cases.  It is generally due to an overload of carbohydrate in the meal.  The answer is to reduce other carbohydrates such as beans, rice, breads of any kind, and even starchy vegetables.  Perhaps eat the corn chips by themselves.  Then this problem will tend to go away.



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BUY THE BOOK – “Is Your Hair Made of Donuts?”




VISIT MATT AND MADDIE’S SITE : IsYourHairMadeofDonuts.com


Image and hat design protected under Copyright Joy Feldman 2012 “Is Your Hair Made of Donuts?”

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Fresh Carrot Juice-

With the release of my new children’s book, Is Your Hair Made of Donuts, a picture book that teaches children “they are what they eat,” I have had the honor of meeting many children on my visits to schools and  non-profits. What a delight it has been! The children are eager to learn and very open to trying new foods. One of the most wonderful things I have witnessed, is the excitement of watching children enjoy their first taste of freshly pressed carrot juice. After the reading and teaching is done, on some of my visits, we have had the joy of making fresh vegetable juice. All the children gather round the juicer and help me make this delicious and nutritious drink. They love it! And I am not making that up. Check out the pictures on my website for proof. Some of them have two and three glasses of this brightly colored orange vegetable. These children are onto to something great. And I am so proud of them for taking a giant step and trying something new. Bravo!

There is good reason that Bugs Bunny always ate his carrots. Cellular cleansing. That is one of the benefits of juicing. By oxygenating and cleansing the body, you create and enhance the health and fitness of your body from the inside out. Juicing your veggies, provides your body with a boost of nutrients, enzymes, vitamins and minerals in a form that the body can easily utilize, absorb and digest. Easily absorbed minerals such as calcium, potassium and silicon are contained within fresh juice. These minerals help the body to restore the biochemical and mineral balance in the cells. In addition, juicing concentrates the nutrients by eliminating the fibrous part of the raw vegetables and/or other foods that are juiced. Studies show that the nutrients from juiced vegetables are within your bloodstream within thirty minutes of consumption.

History shows that the carrot has been recorded as medicine by the early Greeks, and has since been valued by many different cultures. Carrot juice, the king of vegetable juice, is often referred to as the “miracle juice” because of its many health benefits. Research finds it provides protective agents in the building and maintenace of health in both young and old. It has a delicious sweet flavor that makes it very appealing to everyone.

So let’ take the lead from our children, our young ones, our future… Juice some carrots and build your body’s health.


Here’s to your health.



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Most of us do not pay attention to these mysterious marvels. They should be  much more celebrated. Turnips for example are one of those high volume foods that can fill you up without adding lots of calories to your diet.  Turnip greens, are a great source of vitamins A and K and are terific for bones. Parsnips are another healthy choice. This pale vegetable looks similar to a carrot, minus the bright orange color. They are sweet and are a great alternative to the white potato. Please add these rooties to your shopping list. Below I have included some delicious recipes that will have you asking for seconds. Nom Nom!


Rainbow Root Vegetable Saute

Slice your medium onion thinly and saute with olive oil until tender. Peel and grate a few carrots, sweet potatoes and turnips, along with some minced garlic, to the pan and continue stirring for about five minutes. Feel free to sprinkle some chopped scallions.  Plate- and enjoy this colorful and delicious dish…. and nutritious too.


Baked Celeriac

Heat your oven to 350F. Wash this root vegetable and dry. Brush the outside of the Celeriac with olive and sea salt baking for 1-2 hours. The outside should be evenly crisp and the inside tender. Remove from the oven and cut up. Enjoy this easy to prepare dish.


Here’s to your health!



























ost of us do not


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Just wanted to share with you a beautiful poem by Dana Faulds”

It only takes a reminder to breathe, a moment to be still, and just like that, something in me settles, softens, makes space for imperfection. The harsh voice of judgement drops to a whisper and I remember again  that life is what we were born for. As many times as I forget, catch myself charging forward without even knowing where I’m going, that many times I can make the choice to stop, to breathe, and be, and walk slowly into the mystery.



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What is Genetically Modified Food. According to the World Health Organization, Genetically Modified Organisms(GMOs) are “organisms in which the genetic material (DNA) has been altered in such a way that does not occur naturally.”1 This technology is also referred to as “genetic engineering”, “biotechnology” or “recombinant DNA technology” and consists of randomly inserting genetic fragments of DNA from one organism to another, usually from a different species. For example, an artificial combination of genes that includes a gene to produce the pesticide Cry1Ab protein (commonly known as Bt toxin), originally found in Bacillus thuringiensis, is inserted in to the DNA of corn randomly. Both the location of the transferred gene sequence in the corn DNA and the consequences of the insertion differ with each insertion. The plant cells that have taken up the inserted gene are then grown in a lab using tissue culture and/or nutrient medium that allows them to develop into plants that are used to grow GM food crops.2

In a recent report by the American Academy of Environmental Medicine, doctors on this panel recommended the following:

The AAEM asks:

Physicians to educate their patients, the medical community, and the public to avoid GM foods when possible and provide educational materials concerning GM foods and health risks.

Physicians to consider the possible role of GM foods in the disease processes of the patients they treat and to document any changes in patient health when changing from GM food to non-GM food.

Our members, the medical community, and the independent scientific community to gather case studies potentially related to GM food consumption and health effects, begin epidemiological research to investigate the role of GM foods on human health, and conduct safe methods of determining the effect of GM foods on human health.

For a moratorium on GM food, implementation of immediate long term independent safety testing, and labeling of GM foods, which is necessary for the health and safety of consumers.




Bibliography: Genetically Modified Foods Position Paper AAEM

    1. World Health Organization. (Internet).(2002). Foods derived from modern technology: 20 questions on genetically modified foods. Available from: http://www.who.int/foodsafety/publications/biotech/20questions/en/index.html
    1. Smith, JM. Genetic Roulette. Fairfield: Yes Books.2007. p.10
    1. Freese W, Schubert D. Safety testing and regulation of genetically engineered foods. Biotechnology and Genetic Engineering Reviews. Nov 2004. 21.
    1. Society of Toxicology. The safety of genetically modified foods produced through biotechnology. Toxicol. Sci. 2003; 71:2-8.
    1. Hill, AB. The environment and disease: association or causation? Proceeding of the Royal Society of Medicine 1965; 58:295-300.
    1. Finamore A, Roselli M, Britti S, et al. Intestinal and peripheral immune response to MON 810 maize ingestion in weaning and old mice. J Agric. Food Chem. 2008; 56(23):11533-11539.
    1. Malatesta M, Boraldi F, Annovi G, et al. A long-term study on female mice fed on a genetically modified soybean:effects on liver ageing. Histochem Cell Biol. 2008; 130:967-977.
    1. Velimirov A, Binter C, Zentek J. Biological effects of transgenic maize NK603xMON810 fed in long term reproduction studies in mice. Report-Federal Ministry of Health, Family and Youth. 2008.
    1. Ewen S, Pustzai A. Effects of diets containing genetically modified potatoes expressing Galanthus nivalis lectin on rat small intestine.Lancet. 354:1353-1354.
    1. Kilic A, Aday M. A three generational study with genetically modified Bt corn in rats: biochemical and histopathological investigation. Food Chem. Toxicol. 2008; 46(3):1164-1170.
    1. Kroghsbo S, Madsen C, Poulsen M, et al. Immunotoxicological studies of genetically modified rice expression PHA-E lectin or Bt toxin in Wistar rats. Toxicology. 2008; 245:24-34.
    1. Gurain-Sherman,D. 2009. Failure to yield: evaluating the performance of genetically engineered crops. Cambridge (MA): Union of Concerned Scientists.
    1. Lofstedt R. The precautionary principle: risk, regulation and politics. Merton College, Oxford. 2002.
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Many of you have heard me sing the praises of this small fish,sardines, for quite some time now. This tiny fish is a giant in the nutritional world. Look at its benefits:

  • Low in Mercury
  • High in Omega- 3 fatty acids
  • High in amounts of D3
  • High in RNA and DNA
  • Rich source of bio-available calcium
  • Great source of selenium
  • Low calorie snack or super-nutritious meal.

Now before you turn your nose up at this little fish, I have three fresh takes on these sardines that are bound to have you hooked. Start with Wild Sardines, packed in olive oil.( drained)

Sardine Tacos-

Toast four corn tortillas until lightly charred

Add sardines

Top with a squeeze of lime

1/2 cup shredded cabbage

1/4 cup of fresh salsa

2 Tbsp cilantro leaves

Season with sea salt.


Take two

Creamy Sardine Salad

Stir together 1/4 cup Greek Yogurt

1 diced celery stalk

2 tsp whole grain mustard

Fold in sardines.

Toss 2 cups greens with 1 tsp each

Lemon juice and olive oil

Top with sardine salad.


Sardines on Rye

Spread four slices of toasted rye bread with 1/4 cup of cream cheese

Top with sardines

1/4 thinly sliced red onion

2 tbsp of fresh dill.


Bon Appetite!







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What better way to begin the New Year then with some detoxification. Before too long, all those holiday decorations will be packed away, along with all that holiday cheer. Perhaps you have binged on too many sweets, had too many late nights, shopping and entertaining. Were you forced to sleep in an airport lounge due to travel delays? Or perhaps you drank too much alcohol? The sleep loss can have you  dragging and tired and to boot all those heavy fats, refined sugars and junk food depleted your body of important nutrients.

Getting back to normal

This new year, you need more sleep, less stress, and a little time for yourself. Consider taking the focus off the holidays and start looking to the new year instead. One way to begin this year, is with a Near Infrared Light Sauna, a product that uses infrared heat lamps as the heat source.  It also penetrates the deepest of all the saunas and does not emit any harmful electromagnetic fields.  It is the best sauna we have found, in general. Near infrared sauna therapy is one of the least costly, safest and most powerful ways to eliminate toxic metals, toxic chemicals and chronic infections.  The benefits include:


  • Skin rejuvenation.  Sauna use slowly restores elimination through the skin. The skin is the largest organ of the body and a major eliminative channel.  In most people, it is inactive, congested and toxic. Sun exposure, use of synthetic clothing, bathing in chlorinated water and exposure to hundreds of chemicals damage the skin.  Excessive sympathetic nervous system activity and emotions such as fear, anger and guilt cause blood to be withdrawn from the skin, contributing to inactivity of the skin.


  • Enhanced sweating.  Sweating in a sauna is a by-product of applying heat to the body.  The sweating process gently and safely helps eliminate all heavy metals and toxic chemicals.  Medical studies demonstrate that most toxins can be eliminated through the skin, relieving the burden on the kidneys and liver.   Sweating increases dramatically in most people after several months of daily sauna use.
    Sweating during exercise is not nearly as effective for detoxification because exercise activates the sympathetic nervous system.  Sympathetic nervous activity inhibits toxin elimination.


  • Exercise benefits.  Saunas provide many of the benefits of exercise with much less expenditure of energy.  These include enhanced circulation and oxidation of the tissues.  Repeated sauna use can lower elevated blood pressure and improve the elasticity of the arteries.  Saunas are most helpful for cardiovascular rehabilitation, arthritis, allergies, skin conditions and chemical sensitivity.


  • Decongesting the internal organs.  Heating the body powerfully shunts blood toward the skin to dissipate heat.  This decongests the internal organs and greatly stimulates circulation.  Sinuses, joints and many other tissues benefit greatly.


  • Fever therapy (hyperthermia) for infections.  Raising body temperature powerfully assists the body to kill bacteria, fungi, parasites and viruses.  Many people have a low body temperature and, for this reason, cannot get rid of chronic infections.  Common sites of infections are the sinuses, ears, eyes, bladder, throat and intestines.


  • Tumors, radiation poisoning and mutated cells.  Hyperthermia also helps kill other types of abnormal cells.  Tumors, for example, tolerate heat poorly.  Raising body temperature hastens their death.  Though not a conventional method, hyperthermia is a well-researched therapy for cancer. Heat also disables or kills cells mutated by radiation or damaged by other toxins.


  • Inhibiting the sympathetic nervous system.  This is tremendous benefit not offered by many therapies of any kind.  It enables the body to relax, heal and regenerate itself much faster, causing recovery from many types of ailments.


  • Oxygenating and hydrating the cells and organs, and improving circulation.


Often I am asked by clients where to purchase a near infrared light sauna. Below I have provided you with a list of companies or  individuals offering near infrared light saunas whose design I approve of.





LD Wilson Consultants, Inc., Prescott, Arizona.  Offers an affordable, simple, portable, double-layer canvas-covered frame sauna that works excellently.  Can be shipped anywhere the world.  Voltage converter available for 220 volts.  To read about this product, click here.



Joel Kneale, Redding (Northern California) (510) 301-7624 or www. rainbows andbutterflies.net. Joel offers a canvas frame sauna and possibly custom wood saunas as well in the local area of Northern California. 



Brian Richards, Urbana, (406) 322-2028, or mailto:BJFRichards@hotmail.com. Brian offers a canvas-covered frame sauna of my design, as well as 3 or 4-bulb light kits, at reasonable prices.



Country Ray Saunas, (814) 349-5212, Extension 4.  Ben Lap is an Amish furniture maker who offers an excellent 4-lamp, free-standing, modular wooden sauna at a reasonable price, and will deliver them if you live within driving distance.



Masako Wada, Austin, (512) 585-3268 or http://www.mypathtowellness.com.  Masako and her husband offer an interesting kit that converts a bathtub area into an effective and low-cost sauna.



Cedarbrook Saunas, Woodinville, (800) 426-3929 or www.www.saunasauna.com. Cedarbrook is an older, larger sauna company that offers free-standing, wooden saunas, custom built-in installations and a less costly canvas-covered frame light sauna.


Michael Goldstein, Lincoln, 802-349-0501 or http://www.nearinfraredsauna.com.  Michael is a custom carpenter who has been offering wooden and canvas-covered free-standing saunas for several years.  He can also do custom, built-in wooden near infrared lamp saunas.



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Love Meditation

What better way to ring in the New Year then with a  health dose of self- love. Take a look below and enjoy this wonderful meditation that will bring you peace and serenity. My best wishes to all of you for a healthy and happy New Year filled with light, love and joy.

What is Loving Kindness?


Loving Kindness means great friendliness to self and others. Loving kindness meditation, which foster the growth and development of this quality of being , is easy to learn. Practicing loving kindness sheds light on your own innate goodness. Kindness and compassion are qualities that live within all of us. You don’t buy them or own them—you live them.


Loving kindness practice helps develop positive feelings and lets us embrace all aspects of ourselves and of others unconditionally. It fosters a self- discovery that teaches us how to be a true friend to ourselves and others. And shows us how to meet our inner critic with love instead of hate.


An important point of meditation is not to try to change ourselves, instead meditation practice is about befriending who we are already. The ground of the practice is you or me or whoever we are right now, just as we are. Just become aware…. Remember the magic is being willing to open to that , being willing to be fully awake to that. One of the main discoveries of meditation is seeing how we continually run away from the present moment, how we avoid being here just as we are. That’s not a problem, the point is to see it. This involves being gentle. Gentleness is a sense of lovingkindness towards oneself.


Loving Kindness meditation is not only a technique, but a way to approach life. It can help you brake mental habits of meanness and self judgment and it allows your mind to rest from the everyday push and pull of the past and future. This practice has the potential to make you feel safe and at ease inside your own skin.  At times, life may be stressful, relationships difficult or health worrisome. Loving kindness gives you a way to have a different relation to fears from within and threats from outside. The most inspiring aspect of this practice is how it reveals that you already harbor a place of peace and great strength within, You just have to wake it up. Greatness of heart is a feeling we can all cultivate. Loving kindness meditation is a road map for how to be in the world and how to experience inner peace and happiness.


Let us begin.


Sit comfortably, suggested Buddha, in a relaxed way. Relax physically, relax emotionally- let go of analysis, let go of expectations. This is not a practice to strive or manufacture anything. Instead, Get in touch with a natural space within yourself. Close your eyes, if it is comfortable to you, to keep your eyes open feel free to do so. If you get sleepy, please open your eyes.


We begin by taking in light in our own  good. Call to mind something you have done that you feel was a kind or good action. So often, we are critical of ourselves. Instead, think of a good quality alive within you. Not to be egotistical or conceited, but to rejoice in the goodness we all share. Point your attention to something good.


We then silently repeat phrases for what we wish most deeply for ourselves, in an enduring way. This is gift we give to ourselves and ultimately all life begins with us.


May I be safe( live in safety)

May I be at peace(mental happiness)

May I be healthy (freedom from pain)

May I live with ease(family life, element of daily life go easy)





Gather your intention behind each phrase as though you are planting a seed in the ground and then let it go. Quietly repeat to yourself.


May I be safe,

May I be at peace

May I be healthy

May I live with ease



Whenever you find your attention has wandered, it is ok, bring back your attention to the words. Practice loving kindness in that moment and begin again. If your mind has wondered during the repitation of the phrases, it does not matter…


Find a rhythm pleasing to you where there is enough space and silence thru the phrases so that you are emerging from your heart.


May I be safe,

May I be at peace

May I be healthy

May I be at ease



Now visualize yourself sitting in the center of a circle surrounded by loving people who have inspired you, excited in current time or in the past. You are in the center of the circle—feel the love.


May I be safe,

May I be at peace

May I be healthy

May I be at ease



You may begin to feel joy, happiness… many emotions may arise.

The touchstone is the repitition of the phrases


You are offering yourself a gift with each phrase. Remember the beauty of each phrase.


The Buddha said” we can search the entire universe looking for someone else who deserve the love more than ourselves. We ourselves deserve our own love, and affection more than anyone. We deserve to be happy, safe and healthy just as all beings do.


Now, gently close the circle. Dissolve the circle, repeat the phrases to yourself 10 more times.


For all the time we spend judging ourselves, putting ourselves down, we need instead to recapture that energy, that force, that grace. Let it fill your being.


When you feel ready to end this meditation, open your eyes, pay attention and see what affect the meditation had…




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