Category Archives: Wellness

Wellness: Advice From A Dying Man

Wellness by Robert Levasseur

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Wellness: Methods of Meditation

Wellness by Robert Levasseur

Special Note: I use lots of pictures, videos, animations, flipbooks, and other cool layouts and features which can be best appreciated by reading this post on my blog. Mobile View will not give you the very best experience.

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Free Your Mind

There are many methods of meditation is almost indispensable in today’s world of strife and stressfulness. I have practicing a variety of forms of meditation; I am not consistently applying it to my daily life, and I should. There are many different meditation types you can avail yourself of.

You can type meditation in the search box of my blog, or you can click here, and you will be taken to my meditation archives. There are more articles and many self-guided meditations available there. If you are new to meditation I highly recommend starting out with Guided Meditations, like the one I have included at the bottom of this post. You have to kind of search around the internet to find ones–and voices–that you prefer. I really LOVE Deepak Chopra’s guided meditations. His voice is just really relaxing to me. You can find many good meditations on Spotify as well.

Whichever practice you choose from the various meditation types, it is necessary to put it into a regular schedule for it to have the greatest impact on your life. Here are just a few ways you can practice meditation:

Yoni Mudra


Yoni Mudra is one of the meditation types and it includes following steps:

  1. This meditation type includes closing your ears with your thumbs.
  2. Then with your index finger, cover your eyes.
  3. Use your middle fingers to pinch the nostrils.
  4. Press your lips together with your remaining fingers.

While you do meditation, release your middle fingers as you inhale and exhale. LEARN MORE.

Category Concentration


Category concentration is another one among various meditation types. It helps you become more concentrated about the things that are helpful in meditation. People find it very difficult to concentrate on one particular thing, and this is where this technique is very beneficial. Category concentrations works by narrowing the objects of concentration, so that your mind is trained to focus better. LEARN MORE

Simple Meditation

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It is one of the best meditation types that one can start with if one is not accustomed to sitting for long time period focusing on some particular object. You can choose a clean and peaceful place where you can spend 10-20 minutes in silence. Gradually, as you gain more control on your mind and senses, you can increase this time-duration. LEARN MORE

Walking Meditation


Walking Meditation is one of the meditation types, which involves your focusing the mind while walking. It is not easy to practice this meditation type, but with practice it can prove to be really beneficial. As clear from the name itself, this type of meditation involves focusing on your own feet. When your mind wanders away from your steps, you need to refocus it again. LEARN MORE

Mindfulness Meditation


Mindfulness meditation is known as Vipassana, and is practiced by Buddhists among many meditation types. The meditation type involves practicing to be aware about the things that you do and the things that happen around you at the very moment. There are mainly four points in it:

  1. You have to abstain from the five moral precepts: killing, stealing, lying, sexual misconduct, and use of toxicants.
  2. Anapana Meditation is practiced for three and a half days wherein you practice focusing on your breath.
  3. For six and half days, purifying the mind is done, which involves self observation.
  4. On the last day of the course, you will be allowed to speak and live an extroverted life.

The meditation technique closes with the practice of metta bhavana, another part that shares the purity developed with others. LEARN MORE

Journey Meditation


This meditation type involves visualization for one to achieve a meditative state. Those who are able to visualize something early, prefer to choose it among other meditation types. It involves noting the things that cause anxiety, tension, and fatigue. You close your eyes and try to focus to be peaceful about them. LEARN MORE

Vibrational Meditation


This meditation type involves repetition of a particular word or a sound that becomes the focal point of the meditation. The vibrations that are produced from the word or sound pass through your body. You have to do concentrate on nothing else, but to chant that word or produce the sound again and again. It is one of the most different among various meditation types. LEARN MORE

Movement Meditation


Breathing and gentle flowing movements are combined to achieve the meditative state in this meditation type. Playing music or dancing is also allowed in this technique. The basic idea is to get focused in the movement. LEARN MORE

Body Scan Meditation


Body scan meditation is very useful for people who do not have any time for other meditation types. You just need to lie down and focus on your body parts right from your toe to your hair. LEARN MORE

Breath & Navel Meditation


It is the oldest one recorded in China as well as in India and one of the most famous among other meditation types. It involves control over breath through different breathing techniques. You need to sit in a relaxed posture and concentrate on your breath, nostrils, or even on your abdomen. LEARN MORE

Central Channel Meditation


If you are just a beginner and wish to take a crash course on a meditation, then the central channel technique may prove to be the best among other meditation types. Central Channel Meditation is an ancient Taoist method modified and taught by Master Han Yu-mo at his Sung Yang Tao Centers in Taiwan and Canada.

It is a simple and effective way for Beginners to rapidly develop a tangible awareness of internal energy and a familiarity with the major power points through which energy is circulated and exchanged with the surrounding sources of heaven and earth. It relaxes the body, replenishes energy, and invigorates the spirit. LEARN MORE

You owe it to yourself to try meditation if you have never done it. When I was practicing it while in recovery at the VA, on a daily basis, I went from not being able to sit still for 5 minutes to deep meditations of 30-45 minutes!

Try this guided meditation from Deepak Chopra. 7 minutes

Wellness: Essentials of Breathing

Wellness by Robert Levasseur
Wellness Essentials of Breathing

In Wellness, there are many facets to the essentials of breathing. Many of us take breathing for granted. And, believe it or not, don’t do it correctly when it comes to exercise and–of particular interest to us today–meditation.

There are many schools of thought on breathing, ie:  to focus on breathing, to not focus on breathing, just breathe normally, breathing is everything, etc., as with anything in life, use what means something to you.

Nonetheless, find your middle ground and learn what you need to apply to enhance your meditation experience.  You will find with some attentiveness, at a higher level than what you may be focusing on currently, will enable you to not only relax more quickly, you may just run into Brahman on the way!

Breathing Training

The breathing training that follows is from translations from the works of Ajaan Lee Dhammadharo (1906-61). He was one of Thailand’s most renowned teachers of Buddhist meditation.  The book is over 104 pages, and you can get the entire publication here.  

Ajaan Lee was a forest monk. He preferred to live in the seclusion of the forest and made meditation the central theme of his practice. And so, his teachings grow out of personal, practical experience, although he also makes a point of relating them to standard Buddhist doctrine.

7 Steps To In Mind Method 2

There are seven basic steps:

Ajaan Lee Dhammadharo on justruminating men's blog

1. Start out with three or seven long in-and-out breaths, thinking bud- with the in-breath, and dho with the out. Keep the meditation syllable as long as the breath.

2. Be clearly aware of each in-and-out breath.

3. Observe the breath as it goes in and out. Notice whether it’s comfortable or uncomfortable, broad or narrow, obstructed or free-flowing, fast or slow, short or long, warm or cool.  If the breath doesn’t feel comfortable, adjust it until it does. For instance, if breathing in long and out long is uncomfortable, try breathing in short and out short.

As soon as you find that your breathing feels comfortable, let this comfortable breath sensation spread to the different parts of the body.  To begin with, inhale the breath sensation at the base of the skull and let it flow all the way down the spine.

Then, if you are male, let it spread down your right leg to the sole of your foot, to the ends of your toes, and out into the air.  Inhale the breath sensation at the base of the skull again and let it spread down your spine, down your left leg to the ends of your toes, and out into the air.  (If you are female, begin with the left side first, because the male and female nervous systems are different.)

Then let the breath from the base of the skull spread down over both shoulders, past your elbows and wrists, to the tips of your fingers, and out into the air. Let the breath at the base of the throat spread down the central nerve at the front of the body, past the lungs and liver, all the way down to the bladder and colon.

Inhale the breath right at the middle of the chest and let it go all the way down to your intestines.  Let all these breath sensations spread so that they connect and flow together, and you’ll feel a greatly improved sense of well-being.

Focus On Breathing On on justruminating men's blog

4. Learn four ways of adjusting the breath:

a. in long and out long,
b. in long and out short,
c. in short and out long,
d. in short and out short.

Breathe whichever way is most comfortable for you. Or, better yet, learn to breathe comfortably all four ways, because your physical condition and your breath are always changing.

5. Become acquainted with the bases or focal points for the mind — the resting spots of the breath — and center your awareness on whichever one seems most comfortable.  A few of these bases are:

a. the tip of the nose,
b. the middle of the head,
c. the palate,
d. the base of the throat,
e. the breastbone (the tip of the sternum),
f. the navel (or a point just above it).

If you suffer from frequent headaches or nervous problems, don’t focus on any spot above the base of the throat. And don’t try to force the breath or put yourself into a trance. Breathe freely and naturally. Let the mind be at ease with the breath — but not to the point where it slips away.

Breathing Controls Meditation on on justruminating men's blog

6. Spread your awareness — your sense of conscious feeling — throughout the entire body.

7. Unite the breath sensations throughout the body, letting them flow together comfortably, keeping your awareness as broad as possible.  Once you’re fully aware of the aspects of the breath you already know in your body, you’ll come to know all sorts of other aspects as well.

The breath, by its nature, has many facets: breath sensations flowing in the nerves, those flowing around and about the nerves, those spreading from the nerves to every pore.  Beneficial breath sensations and harmful ones are mixed together by their very nature.

To Wrap Up Then

(a) for the sake of improving the energy already existing in every part of your body, so that you can contend with such things as disease and pain; and

(b) for the sake of clarifying the knowledge already within you, so that it can become a basis for the skills leading to release and purity of heart — you should always bear these seven steps in mind, because they are absolutely basic to every aspect of breath meditation.

When you’ve mastered them, you will have cut a main road. As for the side roads — the incidentals of breath meditation — there are plenty of them, but they aren’t really important. You’ll be perfectly safe if you stick to these seven steps and practice them as much as possible.

Once you’ve learned to put your breath in order, it’s as if you have everyone in your home in order. The incidentals of breath meditation are like people outside your home — in other words, guests. Once the people in your home are well-behaved, your guests will have to fall in line.

Here’s a 2-page pamphlet to print, so you can have something to practice with!

Wellness: Holistic Health

Wellness by Robert Levasseur
What Is Holistic Health?

Holistic healing means taking an holistic approach when seeking treatment for imbalances and choosing to live a more balanced lifestyle. What primarily distinguishes holistic healing apart from alternative medicine, complementary medicine, and integrative medicine, is that physical health is not necessarily the main focus.

Health Holistic Wellness
Holistic Health

And it is true that our pains and other physical discomforts demand our attention. This is where the saying “sticking out like a sore thumb'” originated from. Common sense tells us that we should seek help to alleviate our discomforts.

Holistic healing is not an “alternative” to conventional medical care. Sometimes going to a medical professional is the best solution to addressing a dis-ease.  Physical illnesses are the symptoms of a greater imbalance that may or may not have a root cause in the physical.

Holistic or “wholistic” healing addresses all parts of the individual, not just the physical aspect of a person where manifested illnesses are most apparent. Holistic healing is not intended to serve as a band-aid or a one time fix. It is an ongoing journey of discovery in search of more answers and ultimately; living better, being healthier, and striving for wholeness.

Holistic Healing Goes Beyond The Mind-Body Connection

Holistic healing is really a lifestyle approach. The holistic approach goes far beyond the Mind-Body connection of finding and maintaining wellness. All parts of a person’s life (physical healing, mental health and wellness, emotional well-being, and spiritual beliefs and values) are considered. Taking a holistic approach involves seeking the tools that will help us attract our desires and find personal power.

Wellness and Holistic Health
The Lotus of Wellness

Likewise, a person who embraces the desire to find wholeness within his own being soon learns the importance of tending to relationships, caring for the planet and our environments, having compassion for humankind in general, and accepting and tolerating differences among a diverse population of people.

The holistic healer recognizes that our discomforts or pains are merely symptoms of an imbalance. The imbalance could be a physical issue, the result of abusing the physical body through an unhealthy diet, lack of exercise, or too little sleep.

Or, the imbalance may be the result of mental, emotional, or spiritual needs not being met. Therefore, no aspect (mind, body, spirit, or emotions) of a person is overlooked when an holistic treatment is sought.

While people are living longer today they also are experiencing chronically high levels of stress and fatigue, are consuming nutrient depleted foods, and are exposed to hundreds of potentially harmful chemically through our air, water, cleaning, and personal care products daily. So to say that holistic health is important would be an understatement.

For many living with chronic disease and undiagnosable symptoms, the modern-day healthcare industry has failed them, and it is time that a more holistic, whole-body solution became a standard part of the way we treat and support the health of the billions of people living on this planet.

Holistic health also takes into account the many external and environmental factors which could be supporting or impacting our overall health and wellness.

The types of holistic therapies available are extensive. Among them are:

It is a fascinating look at wellness from many different angles. Here’s a cool PDF I found on my PDF source site: It’s a free download, and NO, there is no spam or anything unsafe about the download. It’s coming from my WordPress database, so enjoy!

Wellness: Why Breakfast Is Important

Wellness by Robert Levasseur
Why Breakfast Is Important
Don’t Skip Breakfast!

Eating a healthy breakfast every morning is very important to your overall health and wellness!  At the end of this article I have a very special, easy to make killer cereal bar recipe you are going to love!

Why Breakfast Is Important
  1. Breakfast is the most important meal of the day. Breakfast provides you with the energy and nutrients that help you face the day.
  2. Breakfast helps increased concentration.  Studies show that breakfast can be important in maintaining a healthy body weight.
  3. Hunger sets in long before it’s time for lunch, but because it’s not convenient to eat properly, many people who have not eaten breakfast snack on foods that are high in fat and sugar.
  4. People who skip breakfast are unlikely to make up their daily requirement for some vitamins and minerals that a simple breakfast would have provided.
  5. Breakfast provides energy for the activities during the morning and helps to prevent that mid-morning slump.
Tips On Eating a Quick and Healthy Breakfast

1.  Pick 2-3 foods, including at least one from each of the following food groups:

  • bread and grain (i.e.cereal, toast, muffin)
  • milk and milk product (i.e. low-fat yogurt, low-fat milk)
  • fruit or vegetable group (i.e bananas, apples, carrots)

2.  Pick up portable breakfast items when at the grocery store. You should buy foods like fruit, low-fat yogurt, whole grain breakfast bars, or granola bars for those mornings when you have to eat breakfast on the go.

3.  Replace or accompany that morning cup of coffee with a glass of orange juice or milk.

4.  Make an omelette! You can shorten preparation time by chopping up your vegetables ahead of time.

5.  Get up 15 minutes earlier. You can fix and consume a healthy breakfast in 15 minutes or less.

6.  Plan ahead to eat breakfast. This means you should decide what you are going to eat for breakfast before the next morning. You can save time by putting out the box of cereal or cutting up some fruit the night before.

Bonus Recipe: Killa Cereal Bar
1 1/2 Cups Oatmeal
2 Tbsp Flax Seeds
1/2 Cup Peanut Butter (I use Nuts N’ More, but you can use natural pb)
2 Scoops Protein Powder (I use About Time Plain Flavor)
1/2 Cup Raisins
1 Cup Nonfat Dry Milk (I use 0 fat Carnation)
6 Packets Equal or Splenda
1 Tsp Vanilla Extract
1/2 Cup Water

Mix all dry ingredients separately
Mix all liquid ingredients separately
Combine all ingredients (this is a thick batter, so a sturdy mixing utensil moistened with water often is best)
Wet hands and spread batter into a 9×9 baking dish sprayed with non-stick coating
Refrigerate for 3-4 hours
Cut into 8 squares and enjoy!

Nutritional Information Per Bar
Calories: 254
Fat: 10.4g (all good fats!)
Sat Fat: 1.9g
Carbs: 27.7g
Protein: 15.5g
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