Tuesday, October 18, 2022


Written by: Roberta Kline, MD

Analyzing STRESS & ANXIETY from a holistic point of view means identifying the body’s interconnected systems (ie. circulatory, cardiovascular, nervous, lymphatic, endocrine etc.) and its many touch points for stimulation.   This analysis should also offer a comprehensive breakdown of the body's HEALING capacity- which includes our hormones, digestive system, immune system, brain, heart-- all the way down to our cells and mitochondria.  

Stress is part of life, and comes in many forms including physical, emotional, mental and environmental. Foods we eat, unhealthy relationships, difficulties at work, toxins in our environment, even poor posture or lack of sunshine can all create stress on our bodies. But when stress is catastrophic or becomes chronic, it creates imbalances in this functioning that are much more likely to promote disease while at the same time preventing healing from taking place. [1]

With people under record levels of chronic stress, it is no wonder we have an epidemic of people suffering from all sorts of health issues and chronic diseases. Heart disease, diabetes, obesity, pain, anxiety, depression, infertility, cancer, autoimmune diseases such as arthritis, neurodegenerative diseases such as Alzheimer’s …. These are just some of the many health conditions that have been linked to diet and lifestyle including chronic stress. [2, 3]

But how does this work? And is meditation the answer to reversing this trend? Science is revealing some interesting clues.

One big connection is our nervous system. Our nervous system is our superconductor network of information exchange throughout our bodies, and consists of two main parts. The first is the central nervous system (CNS). As it sounds, it’s our command center where all data comes to be processed, and is made up of the brain, spinal cord, and nerves. The second is called the peripheral nervous system (PNS) and it connects every part of our body to our CNS through individual nerve cells called neurons and clusters of neurons known as ganglia.

The PNS is further divided into the Somatic Nervous System, also known as the voluntary nervous system, and the Autonomic Nervous System. The Autonomic Nervous System (ANS) manages all bodily functions that are not under conscious control. This includes heart rate, blood pressure, digestion, respiration, cellular activity, immune system, hormones, brain function, sexual function, and even body temperature.

The ANS is further divided into two parts: the Sympathetic Nervous System (SNS), which regulates our “fight or flight” response, and the Parasympathetic Nervous System (PNS), which controls our “rest and digest” response. They work closely together in a complex dance, maintaining our bodily functions and ensuring our survival every second of our lives.

Many health issues, including most chronic diseases such as heart disease, autoimmune disease, diabetes, depression and anxiety, and cancer, are related to an imbalance of our autonomic nervous system. Most typically, it is too much of the “fight or flight” and not enough of the “rest and digest” that leads us into this imbalance. [4]

The Sympathetic Nervous System is located in the CNS, and in the spinal nerves from T1 (the thoracic region) down to L3 (the lumbar region) out to the neurons in the regions of the body supplied by these nerves. This sympathetic response is designed to keep us safe in the face of immediate danger. It signals the brain to turn up the volume on any physiological function crucial to staying to fight or running away from the source of the danger. Catecholamines such as epinephrine (adrenaline), norepinephrine (noradrenaline) and dopamine are released and a cascade of events happens rapidly – before we are even consciously aware that there is a threat. These include:

Blood flow diverted to the heart, lungs and skeletal muscle

Increased heart rate, blood pressure and respiratory rate

Enlargement of bronchioles (in lungs)

Dilation of pupils

Rapid conversion of glycogen to glucose for fuel

Activation of immune system

All other functions, including digestion, urination, higher level thinking, even sexual function and cellular repair, are temporarily turned off, so that all of our energy and resources go only toward ensuring our immediate survival. If the threat goes on for a longer period of time, a secondary system called the HPA (Hypothalamic – Pituitary – Adrenal) Axis takes over and relies on elevated cortisol and other hormonal changes to continue the high alert state.

But our bodies are not designed to be in this activated high-alert state for long periods of time. Once the immediate threat is gone, we are supposed to go back to our normal state of relaxation. This is the job of the Parasympathetic Nervous System.


The Parasympathetic Nervous System (PSNS) is located in the brain stem, includes nerves to the eyes and face, vagus and 10th cranial nerves, and sacral nerves (S2-S4). Regulated in large part by the vagus nerve (75%), it impacts a vast array of crucial bodily functions. When the parasympathetic response is triggered, it counteracts the fight or flight response primarily through release of acetylcholine.

Parasympathetic activation results in production of tears, saliva, and constriction of the pupils; lower and more variable heart rate, lower blood pressure and respiratory rate. It enables creative and critical thinking, normal kidney function and urination, improves immune function, enables sleep, sexual arousal and replenishment of fuel stores in organs; plus everything involved in digesting and utilizing our food including elimination and insulin production. Even mood and social bonding and connection are linked. 

Healing requires coordination of a complex array of biological functional and systems. Research is rapidly expanding our understanding of the importance of the parasympathetic response, and how meditation helps to restore balance. While this impacts every biological system, here are some key areas:

Nutrients must be properly digested to extract them from our food and into our cells, where they are critical to every function our bodies must carry out. From vitamins and minerals that are needed in every biochemical reaction, to energy production in our mitochondria, to building blocks of our proteins that form our enzymes, neurotransmitters, hormones, even our DNA - all of our cells need these basic materials to function. Stress shuts down our digestion, and if it goes on long enough our cells become depleted of the very nutrients needed to function and repair. 

Approximately 90% of our immune system resides in our gastrointestinal tract. While it is needed to defend us against invaders such as bacteria and viruses, it can also go awry if unchecked. This “runaway” inflammation is linked to most chronic diseases, and paradoxically also reduces the ability to respond to infections. Our immune system has other functions, including being a cleaning crew. It removes debris left over from battling invaders. It also removes our own dead or badly damaged cells, and signals new and healthy ones to replace them. Stress results in an imbalanced immune system, making us vulnerable to infections as well as chronic disease.

These tiny structures exist within every cell in the body, and as the “power plants” of the cell they are responsible for producing all of the energy needed for every single function. This energy is produced as ATP and to make it requires key nutrients from food to be digested and absorbed from the gut. But producing this energy also creates toxic molecules, which are neutralized by antioxidants which also come from our diet. If the demand for energy is too great for too long, the mitochondria – and its cell – become damaged. Without healthy mitochondria, cells become damaged, dysfunctional and even die.

The brain normally utilizes about 20% of our energy supplies, primarily in the form of glucose or ketones. This requires good digestion and healthy mitochondria to keep the brain supplied with fuel to function. 

  Acetylcholine is a major neuro-transmitter in the brain and in nerve endings through the peripheral nervous system; it is also anti-inflammatory. It is made in the mitochondria using some of the same ingredients needed for ATP production. 

Serotonin, a major neurotransmitter impacting mood, is mostly produced in the gut. When the stress response is prolonged, this depletes the brain’s capacity for creative and critical thinking and mood regulation, often further impairing the ability to deal with stress.


While meditation has been practiced in various forms for centuries, and has long been associated with many parameters of improved health and well-being, science is only recently starting to understand the mechanisms by which it works. Studies are demonstrating the positive impact of meditation practices on various disease conditions, and the potential power for it to change the trajectory of this epidemic of chronic disease. Research findings on HOW it works are not all consistent though, as ways of meditating can be quite varied and this seems to impact the results. However, some common threads are emerging; two main mechanisms are outlined below.

  Default Mode Network
One mechanism by which meditation works is by altering connectivity in the brain – the so-called Default Mode Network, or DMN. This is a network of brain regions that is active when the brain is restful but awake. Meditation seems to decrease this DMN activity, leading to increased cortical connectivity [5] - in other words, there is activity connecting areas of the brain that aren’t normally part of this network that enables us to take a different, more detached perspective on things in our life. When we aren’t so attached to events, the sympathetic response is less likely to be triggered, or if it is triggered it is to a lower extent that is easier to recover from.

  Vagal Nerve
Meditation also activates the parasympathetic response, in large part through the vagal nerve. This not only impacts heart rate and other vascular parameters, it also connects our gastrointestinal tract to our brain. There is now a growing body of evidence that this bidirectional communication through the “brain-gut axis” is a complex system that is key to our health, and when it is out of balance is linked to many health issues. [6]

Meditation has been shown to increase vagal nerve activity, or tone, and restore normal functioning of these many systems including digestion, immune response, and brain neuroplasticity/resilience. [6] It is thought that one way this occurs is through deep breathing, although there may be other mechanisms in play.  As we learn more about how meditation works and how it influences our biology, we can develop more targeted and personalized approaches to maximize its potential – while making it easy and accessible for people to integrate into their daily lives.


In a recent MeedTech Review of a meditation and brain optimizing device called BrainTap®,  Dr. Kline and her colleagues took on the task of assessing its ‘active ingredients’- binaural beats, isochronic tones, holographic music and blue/red light. (see complete tech review) It is found that these neurosensory applications have had a long history in other devices also supporting the science and wellness communities for their reactive properties.  Having collected the vast majority of user testimonials online, and clinical reports from fellow team mate, Dr. Leslie Valle (Santa Barbara, CA) who had already spent the better part of 3 years with the device on her patients, these reviews added greatly to our peace of mind about consumer safety.  

Academically, the appeal in assessing this specific product is partly due to the diverse and multiple points of wellness that the device was designed to target.  A wide range of brain and mental health-related specialists alike may truly enjoy conducting their own independent case study of this device, each using their specific level of science to assess its array of claimed benefits.  Areas like the parasympathetic nervous system, brain optimizing and stress & anxiety are just some of the key points of interest worth exploring.  If the device in fact aligns and supports Dr. Kline’s multi-layered physiological roadmap to wellness and the user’s reaction(s) in the meditation state, a fair and comprehensive tech review of this device should be best achieved under multiple streams of evaluators.  Reporting on its assessed benefits would then be a matter of the collective team trading notes for all areas of common ground.

ROBERTA KLINE, MD (Educational Dir. /Women's Diagnostic Group) is a board-certified ObGyn physician, Integrative Personalized Medicine expert, consultant, author, and educator whose mission is to change how we approach health and deliver healthcare. She helped to create the Integrative & Functional Medicine program for a family practice residency, has consulted with Sodexo to implement the first personalized nutrition menu for healthcare facilities, and serves as Education Director for several organizations including the Women’s Diagnostic Health Network, Mommies on a Mission. Learn more at https://robertaklinemd.com/


(1) Furman D et al. Chronic inflammation in the etiology of disease across the life span. Nat Med 25, 1822–1832 (2019).

(2) Cohen S et al. Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. PNAS April 2, 2012: 109 (16) 5995-5999

(3) Vancampfort D et al. Perceived Stress and Its Relationship With Chronic Medical Conditions and Multimorbidity Among 229,293 Community-Dwelling Adults in 44 Low- and Middle-Income Countries. American Journal of Epidemiology, Volume 186, Issue 8, 15 October 2017, Pages 979–989

(4) Agnese Mariotti. The effects of chronic stress on health: new insights into the molecular mechanisms of brain–body communication. Future Sci OA. 2015 Nov; 1(3): FSO23.

(5) Jerath et al Dynamic change of awareness during meditation techniques: neural and physiological correlates. Front. Hum. Neurosci., 17 September 2012 Sec. Cognitive Neuroscience

(6) Breit et al Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Front. Psychiatry, 13 March 2018

Additional Resources:

Jacob Tindle; Prasanna Tadi. Neuroanatomy, Parasympathetic Nervous System. StatPearls Publishing Jan 2022

The Neuroscience of Meditation. Understanding Individual Differences. Academic Press 2020

Disclaimer: MEDTECH REVIEWS* is a non-commercial user review of health-related technologies and is not intended as a marketing program for any device(s) featured in this video for evaluation. This presentation is for informational use only and does not offer any direct medical claims whatsoever. Statements from all speakers herein are expressing their own unscripted views that do not reflect those of our producers.  Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment.

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Monday, October 10, 2022

Who is Ray Ciancaglini in the World of Concussion Awareness?

Each season, the INTEGRATIVE PAIN HEALERS ALLIANCE nominates inspirational speakers, educators or advocates whose commitment to supporting public health and safety awareness is noticed by a wide spectrum of audiences.  We are proud to announce our latest ROLE MODEL, Mr. Ray Ciancaglini of Geneva New York for his tireless crusade in reaching our youth and sharing his wisdom and experiences about sports related brain injury. 

In an exclusive interview with Ray, he shared his launch as an up-and-coming boxing champ, his plight  with CONCUSSION and his life-saving educational crusade to his road to advocacy. "...when you're tough and you think you're tough- that's a boxer's heart that keeps you going. I dealt with the punishment that I was receiving (on and off the ring)- I had no idea that concussion was cumulative." 

I started out getting involved in some local amateur fights- and then by the age of 16, I pretty much had everything going for me. I'd vibe for two golden glove titles and seemed to be on my way. As an amateur, I think I ended up 31 or 33 and nine with four draws. Then I ran into some trouble and I failed an EEG test by the New York State Boxing Commission. They didn't want to give me a boxing license in NYS till I passed that test and went before another hearing, which was a one year suspension along with it. I took the advice of some old-timers who told me to go down south where they didn't have some boxing commissions or these rules and regulations.  They suggested to change my name and then when I came back to retake the test, I'll be sharp as ever- and be on top of my game. But that didn't happen because I carried a lot of symptoms with me. 

"Many athletes do not understand or take seriously the possible repercussions of hiding or playing though a concussion. They sometimes feel that they are invincible or that they are tough enough to gut it out. I was once one of those athletes. For many years, I have been battling Dementia Pugilistica and Parkinson's Syndrome. These progressive disorders are the direct result of my not addressing concussions properly as a young boxer.  Athletes need to be honest about any concussion symptoms with their coaching staff and Athletic Trainer and not attempt to hide a concussion. Through my talks, student athletes will understand the importance of addressing a concussion promptly and properly. I strongly recommend that they follow their school concussion program and their doctor's instructions to ensure a safe return to play. Education is the key."   See: www.thesecondimpact.com.

*Interviewer: Josh Schueller, PT (editorial team @ HealthTechReporter.com)

What is Concussion-Associated
By: Ray Ciancaglini 

The first concussion was mild and it was a little bit of a headache and some fatigue. I got stunned but never been knocked out or knocked down, so that kind of fooled me here. Um, and then one week later in Syracuse, I got my bell rung again for the second time in one week.  Only this time, it was a little bit more serious. And from being a well behaved high honor student, things changed. After that night, I started failing on all my courses, started sleeping excessively, and then I developed an attitude especially toward authority figures, and couldn't explain why. And, uh, this just lasted with me till I retired from boxing in 1974. From here, it got progressively worse.

After enough medical evaluations and care, everything was going well until one day, I wanted to adjust being under these meds. I felt I can do it now, so I did a dangerous thing which is to stave off the medicine without telling anybody. Luckily, my wife picked it up right away. She said, "--you're a different person... I could tell right away from your eyes, what she called SHARK EYES!  You have this glare like you're in a pre fight weigh in, like you're staring the opponent down. Everyone was afraid of this and so was I. I could hurt somebody out of impulse and I never would want to do that."  I was easily angered, unreasonable, stubborn and defiant. Nobody could tell me what to do.  I was short tempered and irritable such that one day, I walked to the next room and a door swung back and hit me on the wrist-- and by some heated impluse, I punched a hole right through it!  Needless to say, I got back on the medication after those outbursts. If punching a hole through a door meant a lack of self control, this was enough to point out that there's definitely something wrong with me.  

By: Dr. Michael Gruttadauria

Most people believe that you need to be knocked unconscious to have a concussion- and that's just not the case.  Even a “small” impact injury, what they call mild traumatic brain injury or mild concussion affects thousands and thousands of people every month.  From falls accidents, sports, assaults-- many different things can cause concussions. Something called POST-CONCUSSIVE SYNDROME can happen from these mild traumatic brain injuries that may appear to resolve themselves. As far as the symptoms go, most people end up with headaches, blurry vision, dizziness or lightheadedness. After about a week, these symptoms tend to usually go away. But up to 30% of people have persistent symptoms. And those persistent concussion symptoms can be the same things like headaches and dizziness, but it actually can progress into anxiety and depression and changes in personality and so on. This is really when we need to get involved.

With high impact sports like boxing and football and soccer, where you have repetitive blows to the head, there are studies that are actually show that repetitive concussive forces can actually be additive. You can have an additive effect. It doesn't have to be one giant impact where you might see a wide receiver going over the middle and catching a soccer ball. Getting violently laid out by a linebacker may not even be as bad as the offensive and defensive linemen that are banging their heads against each other for 60 plays a game, per se. We we're all differently susceptible to concussion. Somebody could have what would appear to be a more minor concussion and have greater symptoms for a longer period of time, as opposed to a really significant concussion. (See complete article)


Brain trauma is recognized as a ticking time bomb for a growing list of progressive disorders. The medical community is stepping up with new diagnostic strategies and even more advanced research to detect POST-CONCUSSIVE DISORDERS. One protocol is identifying irregularities through DOPPLER BLOOD FLOW IN THE RETINAL , BASILAR  AND TEMPORAL ARTERIES and detecting asymmetry of the OPTIC NERVES with 3D Ultrasound. Here, we monitor the blood flow of certain key areas of the body, offering some answers to the immediate post-impact status and long term post traumatic pathology of  our patient.  This data also helps us with the possibility of detecting future disorders like cognitive decline, neurodegenerative issues and the gut-brain axis. (See complete report on Dr. Bard's Concussion imaging)

The Mind-Body Connection: 
Written by: Roberta Kline, MD

Analyzing STRESS & ANXIETY from a holistic point of view means identifying the body’s interconnected systems (ie. circulatory, cardiovascular, nervous, lymphatic, endocrine etc.) and its many touch points for stimulation.   This analysis should also offer a comprehensive breakdown of the body's HEALING capacity- which includes our hormones, digestive system, immune system, brain, heart-- all the way down to our cells and mitochondria.   STRESS is part of life, and comes in many forms including physical, emotional, mental and environmental. Foods we eat, unhealthy relationships, difficulties at work, toxins in our environment, even poor posture or lack of sunshine can all create stress on our bodies. But when stress is catastrophic or becomes chronic, it creates imbalances in this functioning that are much more likely to promote disease while at the same time preventing healing from taking place. 

With people under record levels of chronic stress, it is no wonder we have an epidemic of people suffering from all sorts of health issues and chronic diseases. Heart disease, diabetes, obesity, pain, anxiety, depression, infertility, cancer, autoimmune diseases such as arthritis, neurodegenerative diseases such as Alzheimer’s …. These are just some of the many health conditions that have been linked to diet and lifestyle including chronic stress.  But how does this work? And is meditation the answer to reversing this trend? Science is revealing some interesting clues. (See Dr. Kline's complete report on the Parasympathetic System)

Ringside Review: Why the Boxing Commissioner Called to "

The photo was a stunning one-in-a-million shot of a moment in time (as captured by the sports photographer, Stephanie Trapp).  Standing at the right place and at the right time, her lens managed to freeze multiple streams of explosive action that comprised Deontay Wilder completely obliterating Stiverne.  The empty, worn out 'rag-doll' form of Stiverne's flacid body laid melted and dangling senselessly from the bottom rope. Center frame was the referee (Arthur Mercante Jr.) airborne on top of the highly charged and powerful Wilder, desperately grappling on the aggressive champ with his own unremarkable body. "Mercante responded vigorously to my raising the hand in the air at ringside-- that's the signal to 'STOP THE FIGHT!'... any more than this would be unconscionable". (See complete OP-ED feature)

Sponsored AD:

Wednesday, September 14, 2022


FOREWORD:  The Next Wellness Drivers of  Meditation (part 1)

Experience dictates that life will throw you an occasional brow-raising REPLAY of a prior landmark experience- what can only be called "no such thing as coincidences".   By this, a significant situation may re-occur when you least expect with one difference; you are older, more self aware and you look at experiences to be a profound source of wisdom.  This REPLAY may just be the universe trying to teach you an important lesson (and take it from Ferris Bueller), "if you pay attention, you might just learn something".

Such is the case about MEDITATION. 

I was introduced to the idea of meditation for restoring life balance, mental health and a wide range of personal benefits.  But sadly, the concept never took flight with me- as I could never get to that state of effect- turning my my failed attempts into a frustrating brick wall.  

Then one day, I met an unassuming Dave Dachinger during the launch of my online NYCRA group (NY Cancer Resource Alliance) around 2018- who successfully changed my entire perspective on what is apparently a centuries old medicine.   Mr. Dachinger is a retired firefighter and cancer survivor- with a body of knowledge that fit our cancer advocacy membership perfectly.  But what caught my attention about him was inventing an APP called LOVING MEDITATIONS for cancer patients undergoing the  physically taxing discomfort of infusion therapy (infusion therapy or chemo trickle).  

Dave receiving infusion
therapy (2014)
Dave himself had stage four cancer and found a calling for his creative brilliance during his "very stressful chemo "drip" sessions.  Implementing his talents as a professional musician, Dave built tracks for his IPod and incorporating meditational audio tapes to help him endure chemotherapy sessions.  The stress management effect of meditation is well supported in the scientific community and is further expanded by endocrinologists and mental health professionals.  "By lowering his cortisol and epinephrine levels, he is able to more safely endure the therapeutic experience.  But more importantly, those stress hormones that raise the sugars (glucose) in the bloodstream and elevates other physiological changes can actually alter the effects of any therapeutic intervention", says Dr. Howard Prince.

With a little kickstarter funding and a lot of entrepreneurial spirit, Loving Meditations was launched, earning significant international following in many circles including the functional health and wellness markets.  Meanwhile, Dave's digital harnessing of the fruits of meditation became a major reference of how brain health and stress reduction could both help the end road of any therapy.



About a year after my initial diagnosis of stage IV head and neck cancer, I had a follow-up visit with my oncologist "Dr. C." After my vitals were taken and blood drawn, we had a brief wait in the bleak exam room.

During this exam, Dr. C. announced that my scans were clear and I was now officially cancer-free. He commented, That was not an easy regimen (chemo, radiation and surgery) you just had, but you did phenomenally well!” He asked if there was actually something I did which helped me get through treatment in such good emotional and physical shape. I replied that Id used a mindful wellness practice, listening to programs at the infusion center. His eyes lit up as he suddenly proclaimed, Thats what I want for all of my patients!” He desired a way his patients could become calm before their exams or treatments.

As Dr. C. talked, Tamaras eyes and mine met and a light bulb lit up. Wed been creating the Miracle Mondays guided meditation series for seven years, and wed also recently lived through the cancer experience as patient and caregiver. Now my oncologist was pointing out a pain-point within his practice. As we exchanged huge smiles, we had our a-ha! moment: Loving Meditations was born.


Meditation has deep roots in research-based results. CancerNetwork.com, home of the journal Oncology, reported that mind-body practices like mindfulness meditation have been shown to positively affect quality of life and biological outcomes” when used by cancer patients and healthcare professionals. [1] Lets face it. Cancer and other major illnesses are scary, overwhelming, and stressful. How can we handle them with more ease?

[1] CancerNetwork.com, home of the journal Oncology Mindfulness Meditation” by Susan Bauer-Wu, PhD, RN Oct 19, 2010 http://www.cancernetwork.com/oncology-nursing/mindfulness-meditation


HOW IT WORKS: The Loving Meditations App is available on two platforms, iOS (for iPad and iPhone) and Web App (for any device). For the free app download, go to http://www.calmcancerstress.com/ The mindful wellness programs are delivered via the App to empower cancer patients, survivors and caregivers with self-love, self-care and self-discovery on their healing journey, from diagnosis to survivorship.

As you watch Loving Meditations, Tamaras calming voice, Davids expansive music and spectacular images shift you to a state of more calm. Our mindful techniques worked beautifully for us and also have helped thousands of people in over twenty countries.


REDUCING STRESS FOR PATIENTS: Imagine youre sitting in the infusion center hooked up to a cocktail of IV medications. You are expecting to be sitting there for a few hours, anticipating discomfort and with time on your hands. Then you remember you have the Loving Meditations app on your device. Finding the right meditation is as simple as opening the app and answering a few questions with the Adviser feature. For example, when the Adviser asks, Do you feel pain or discomfort?” you may choose to swipe right for yes, and the Adviser quickly guides you to helpful programs. Next, press play and enjoy the meditation. Whether you close your eyes and zone out or watch the beautiful images on the screen, youll be transported to a state of relaxation and tranquility.

By: Dr. Leslie Valle & the Prevention101 Editorial Team

During the Covid-19 surge, interviews with emergency medical professionals showed dramatic cases of ICU and ER responders exposed to major signs of advanced fatigue and risk of burnout.  This significantly raised major risks to their work performance where lives are to be affected, including theirs.  Over time, double and triple shifts resulted in "a different type of pandemic" on a national scale- where this level of exhaustion and overwhelm.  

Where a leave of absence, a vacation or regular rest is not an immediate option, we can start with addressing BRAIN HEALTH AND MENTAL HEALTH.  Modern meditation solutions (like BrainTap®, Loving Meditations® and other such technologies) are now available for exactly this emergent case as a portable personal "Rescue" dose. By tap ping the mind/body connection into a Vital Re-charge mode, we can induce a "Refresh- Revitalize-Renew" condition.  As with conventional meditation, bringing you into a regenerative meditative state offers that level of rest, clears the mind for renewed focus and new energy to continue with the 'battle' at hand. 

CALMING FOR SURVIVORS: Imagine youre scheduled for a follow-up scan and are beginning to feel anxious about the procedure and results. Looking at your device screen, you notice an inspiring quote there from Loving Meditations. Opening the app, you navigate to one of the Mindful Minute videos called Total Focus Breath, a super easy technique to use anytime, anywhere to quickly calm and quiet the mind. You follow the breathing technique for the next several minutes. Quickly, a sense of Ive got this” replaces panic.

WHAT, ME MEDITATE?  Weve heard folks say, Yeah, but I have no time to meditate!” Looking at it another way, we dont realize how many hours we actually spend watching the news, TV programs, or digital content on social media. Many of us devote significant time to this, sometimes to the point of addiction. Another common problem people mention about starting a mindful practice is that they cant stop thinking and their mind is too active” to meditate. They may have tried meditating in the past and found it difficult to sit and do nothing. Barraged by thoughts, they cant shut them out. What if it was as easy as putting in earbuds and pressing play on the Loving Meditations App?

HOW TO QUIET THE MIND:   Refrain from giving meaning or judgment to the thoughts, beliefs, fears, emotions, and feelings that will pop up during meditation. When they arise, dont judge yourself. Gently smile and let them float away. Know that what emerges is ready to leave your system. Thats right, all thoughts, beliefs, fears, emotions, and feelings that surface are actually trying to leave your mind and body, so let them. To help them release, be the witness and observer of what arises and watch it gently float away. Even for the most seasoned meditator, thoughts come up. Its no biggie. Just notice them with curiosity and let them drift away. Then return your attention back onto the guided meditation.

What self-care solutions are available to reduce this harmful distress? Several easy and simple mindfulness meditation techniques can help. You can even do some standing in a checkout line, awaiting the doctor or while sitting in traffic. Along with yoga and repetitive prayer, mindful practices are known to evoke the relaxation response”, which is the counterpart to the stress response. Meditators enjoy greater emotional clarity and mental resilience, and meditation can actually increase the amount of gray matter in your brain (which is a good thing!)

What is MODERN MEDITATION? In todays relentless hyper-speed world of soundbites and snapchats, traditional practices like sitting and meditating for an hour in a quiet room are no longer practical. Modern Meditation reaches more people by adapting traditional meditation techniques to suit the needs and lifestyles of people today.

SCIENCE BACKED RESULTS: Researchers from Johns Hopkins University examined almost 19,000 meditation studies and found 47 trials on stress and anxiety which they deemed well-designed studies.1 The results of this meta-study were published in The Journal of the American Medical Associations Internal Medicine, and suggest that mindful meditation brings calming benefits to psychological stresses like depression, anxiety, and pain. Meditation has been demonstrated to reduce insomnia and help lower blood pressure. The benefits of the relaxation response have also been shown to increase mitochondrial resiliency, which may reduce vulnerability to disease.2

In another study at the University of Maryland, 63 rheumatoid arthritis (RA) patients used mindfulness meditation.3 They reported a 35% reduction in psychological distress and increased sense of well-being after an eight week period of mindfulness.

In the field of psychoneuroimmunology (the study of how the mind affects health and the bodys resistance to disease), research is showing that thoughts influence the immune system, and stress makes you sick.4 If thats compelling enough to motivate you, why not launch a new healthy habit of mindfulness and meditation?

EAST MEETS WEST:  One does not have to sit in a full lotus pose on a Nepalese mountain to meditate or be mindful. Modern Meditation delivers a new approach to meditation based on scientific research by combining Eastern philosophy with Western science. As little as 5 to 10 minutes per day can deliver benefits. Although some meditation techniques, like Transcendental Meditation®, have specific routines – there are no set rules for meditating. The aim is simply to develop present moment awareness.

A variety of meditation apps make it easy, by blending user-friendly technology with meditation techniques. They feature deep breathing or guided imagery to help relax your mind. Using an app for mindfulness makes the process simple, is completely portable and keeps you on track with your practice. One app company, Headspace, is now seeking FDA approval as the first prescription meditation app with clinically validated meditation programs. Its rollout date is 2020.

NO TIME TO BE MINDFUL?  Lets keep it really simple and focus on one form of mindfulness: breathing. Respiration is actually the only automatic body function we can voluntarily control. You can shift into a present moment state of calm quickly and easily by intentionally focusing on your breath. Breath work is the fastest state-changer available, it can soothe your nervous system and deliberately move you from fear to calm.

GET ADDICTED TO THE HEALTHY MED!  Get hooked on meditation, not social media or medication! If you spend a chunk of time immersed in social media feeds every day, why not shift some of that time to receive positive benefits of meditation? Or, the next time you have difficulty sleeping or feel anxious, try five minutes of relaxing breath work to see if that helps. Its easy to get started by adding present moment awareness to your life. Building a mindful breathing practice into a meditation practice can be a simple as establishing a small, manageable routine and expanding it as you become comfortable.

1. https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967
2. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062817
3. https://www.ncbi.nlm.nih.gov/pubmed/17907231
4. http://www.apa.org/monitor/dec01/anewtake.aspx
5. https://www.drweil.com/videos-features/videos/the-4-7-8-breath-health-benefits-demonstration/
6. http://www.diy-stress-relief.com/equal-breath.html
7. https://cmbm.org/blog/mind-body-medicine/soft-belly-breathing/