Have you ever had an intuitive hit? Do you follow your intuition? Have you ever followed your intuition even though it didn’t seem logical?Have you ever gone against your gut only to regret it? 

In 1997, scientist Dr. Candace Pert illuminated the fact that we have a “mobile brain,” that there are as many neuro-receptors in the heart and the gut as there are in the brain. Culturally, we have been trained to listen more to the head. But a “gut feeling” or a “calling of the heart” are every bit as relevant and profound as what “the head” says. We have witnessed this in both our professional and personal lives. 

Accessing one’s intuition allows the wise, internal compass to guide decisions around health, relationships, work and other areas. The implications of connecting to our intuition mean better alignment with the essential self which, when we discover it, leads to more grounded decision-making in many realms. It is possible to know the exact right next steps… 

We can develop that inner knowing in surprisingly simple ways: 

1)     Engage in contemplative practice- meditate, reflect, write. Take time to connect with yourself and your own deeper wisdom.

2)     Practice mindful yoga. The body holds much information. When we listen to its messages, the body will help us grow in self-awareness. Mindfulness and yoga practices tap into a wealth of intuition, waiting to be revealed.

3)     Slow down, resist the urge to over-schedule, and take sacred pauses throughout the day, checking in with yourself. Consistency paves the path.

4)     Do your own personal work through counseling, coaching, groups, yoga, and workshops. This helps us clear out old baggage and to change ineffective patterns.

Nutrition Tip 

Add berries each day for better health! We know that berries are loaded with antioxidants and flavonoids. In addition, a recent study found that eating more berries may prevent cognitive decline! Check out www.sciencedaily.com  for further reading. Remember that berries are on the dirty dozen list, so it’s important to make sure they are organic. Now that we are entering a warmer season, try substituting a berry smoothie for breakfast, lunch, or dinner. Here is one of our favorite recipes: 

Almond or rice milk

Banana and Berries (blueberries, strawberries, raspberries)

Protein powder (rice protein digests easier than whey for many people)

Cinnamon if you’d like (freshly ground helps stabilize blood sugar)

Book Review 

We were pleasantly surprised and delighted to receive this recent review of our book… 

Review: Calm: Choosing to Live Mindfully by Angela Buttimer and Dennis Buttimer
Reviewed by Rose Kress, Program Manager for Amy Weintraub’s LifeForce Yoga

 Life, work, and duty all seem to conspire to call us away from our daily practice, and we often succumb. We easily forget that 5—10—20 minutes every day is better than an hour or two a week. Calm is a wonderful reminder that less can be more. The authors point out in the introduction that they have purposefully left the chapters short so that readers can fit the practices into their hectic lives.

The Buttimers are students of Thich Nhat Hanh, a Buddhist Zen Master who is well known for his accessible teachings on mindfulness. The authors honor their teacher’s legacy with a book filled with accessible daily practices. Each chapter is a teaching in mindfulness that is concise, starts with an inspirational quote, and ends with Self-Reflection questions and a practice. A wonderful example of the simplicity of the practices is the first chapter, “Today is a New Day.” The authors give a short teaching on the opportunity of beginning again, each morning and then move on to illustrate the teaching with several anecdotes. The chapter ends with the practice of waking up and saying to yourself “today is a new day.”

We often work really hard at making things complicated for ourselves, thinking that the more complex something is the better it is. In reality, simplicity can be quite profound and change our lives in big ways. The practice of mindfulness is simple, often difficult in execution, but with guides like the Buttimers’, attaining and sustaining mindfulness accessible. 

Retreats and Classes 

Our in-town retreat will be held on Saturday, June 23^rd from 10:30am- 3:30pm. Included in the $79 price will be a delicious lunch, your choice of our book, CALM: Choosing To Live Mindfully or our Guided Meditations CD. The retreat will feature dharma (teaching) talks, sitting meditation and body scan, chair yoga and guided meditations. This is an excellent opportunity to relax, restore and renew. Call 404-949-9500 or email us to register as soon as possible as seating is limited. 

Yoga Classes: Angela teaches at our offices on Monday nights from 6-7:30 pm. Dennis teaches on Wednesdays at noon. These are great classes for beginners. No experience needed! Call or email to register. 

Personal 

On a personal note, we were very happy to attend our youngest son Kevin’s college graduation at Armstrong State University this past weekend! We are proud of him and this wonderful milestone in his life.

Below are a couple of pictures of us with Kevin and our son Justin.

 Be well,

Angela and Dennis

T-cells, particularly important to those with cancer and other diseases, are produced in the thymus. These fighter cells do much to stave off infections, colds, and other foreign material. These cells protect the body and have a direct connection to our level of health. 

Although the thymus has reached maturity in our teens, we can stimulate it directly through an energy medicine technique called thymus tapping. This process both creates more t-cells to boost immunity and elicits the relaxation response for quick stress reduction. The thymus is also the site of the heart chakra, and as the tapping technique is applied, we immediately feel more grounded and open-hearted. 

Whether you use it for the immune system or for stress relief, thymus tapping is an easy, direct way to calm yourself and positively influence your health. 

For a brief demonstration of thymus tapping, go to: http://www.youtube.com/watch?v=5ZVNpFQuKLE 

Nutrition Tip for Better Health 

What veggies are in season in your area? In Georgia, beets are! This food is very low in saturated fat and cholesterol. It is also a good source of dietary fiber, vitamin C, iron, magnesium and potassium, and provides folate and manganese. Try a yummy roasted beet and goat cheese salad for a delicious and healthful addition to your meal during the Spring! 

North Carolina Tour A Success 

Below is a picture of us from our recent 3-city NC trip to teach “Yoga and Mindfulness for Anxiety and Depression.”  The folks we met in North Carolina were bright, inquisitive and enthusiastic – we were delighted to spend time with them! The workshops were a great success, and we felt well received by positive, engaging audiences. And we were able to promote our book and CD. We look forward to delivering more workshops around the country in the summer.

One-Day Intown Retreat in June at Shambhala 

Registration is now open for ”A Day of Mindfulness” which we will be facilitating on Saturday, June 23^rd from10:30am- 3:30pm at the Shambhala Meditation Center in Atlanta.

This is a great way to enjoy a relaxing in-town retreat and to experience the teachings and benefits of mindfulness and mindful yoga. Great for beginners as well as seasoned practitioners! This is a wonderful opportunity to nurture yourself and integrate  practices which will enhance your life.

Registration will include a delicious Mediteranean lunch and your choice of our book CALM: Choosing To Live Mindfully or our CALM Guided Meditation CD. Call or email now to register as seating is limited.

Be well,

Angela and Dennis

This webinar is free of charge, so if you would like to join her for her slide show presentation and talk, go to this link: http://www.anymeeting.com/metismovement1, then dial (218) 339-2409 Guest Access Code: 982 3150 at1pm tomorrow.  

If you missed her blog radio presentation on Women Warriors last week, you can listen to the replay at: http://www.blogtalkradio.com/womenwarriors/2012/04/04/women-warriors–mindfulness-yoga-for-optimal-health 

Be well,

Dennis

She will address “Mindfulness and Yoga for Optimal Health and Well-Being.” To Tune into this health and wellness event, go to this link: http://www.blogtalkradio.com/womenwarriors/2012/04/04/women-warriors–mindfulness-yoga-for-optimal-health

Be well.

Dennis

 Ujjayi Breathing (Ocean-Sounding Victory Breath)

 In Yoga for Depression, Amy Weintraub, MFA, RYT  beautifully explains the benefits of the breath as a direct mechanism to cope with traumatic feelings and disease. She utilized yoga and breathing during her own journey through cancer and depression. Amy sites various techniques including one, which we teach in our yoga classes, called Ujjayi breathing…

To begin, inhale through your nostrils with a slight constriction of your throat, making a snoring sound. Maintain the slight snoring sound on the exhalation, and imagine that you are actually breathing from the back of your throat. Breathe slowly, expanding the belly, the rib cage, and the upper chest. As you exhale, pull the abdomen in and up to empty the lungs.  Several rounds of this technique produces relaxation and a reduction in inflammation. Simple but effective!

Integrative Research on Yoga to relieve Anxiety and Depression symptoms, Reduce the Stress Response, and Regulate Mood

Check out these links for further reading:

www.health.harvard.edu

www.mayoclinic.com/health/yoga/CM00004

www.centerforyogaandhealth.org

Where will we be next?

Angela will be speaking as part of a panel at next week’s ADEC (Association for Death Education and Counseling). The panel on March 30th will also include friends and colleagues Cindy Stark-Reid, LPC, Dr. Jody Iodice, and Shayna Komar, LD. Angela will be addressing the topic of mindfulness.

On Wednesday, April 4th, Angela will be on Women Warriors Radio Show at 11:45. She will be discussing Mindfulness, Yoga, Women’s Health, and our book CALM: Choosing to Live Mindfully. To tune in to the show, go to www.blogtalkradio.com/womenwarriors

In April at Cancer Wellness at Piedmont, Angela will be facilitating “Everyday Grace” on Monday, April 9th; and Angela and Dennis will be facilitating “Healing Though Deep Listening Practice” on Wednesday, April 25th for oncology patients, survivors and their caregivers.

On Wednesday, April 11th at 1pm, Angela will take part in a webinar on Integrative Health & Wellness for Women.  Stay tuned for more details on how to participate.

April 18-20^th , we will be presenting on Mindfulness and Yoga to professionals in three NC cities: Charlotte,Greensboro andRaleigh. This is in conjunction with our book and CD promotion. We are happy to report that this same promotional organization has enlisted us to present in three cities in MA in July and then three cities in VT in August!

On Saturday, April 28th, Angela will be speaking at the METIS Movement for IT professionals on the topic of Integrative Health and Wellness for Women.  If you are an IT professional and would like to participate, email us.

We are excited to be facilitating a one-day retreat at ShambhalaMeditationCenterin Atlanta on Saturday June 23rd from 10:30am-3:30 pm. This is an ideal setting for a day of mindfulness which will include dharma talks, very gentle yoga, guided meditation, mindful walking and eating, and other nourishing experiential exercises.  A delicious and healthy Mediterranean lunch will be included. Participants will also receive their choice of our book, CALM: Choosing To Live Mindfully or our CALM Guided Meditations CD. This is a perfect way to nurture yourself with an intown retreat. Great for beginners and advanced mindfuness students. The cost is $79 per person. Seating will be limited so email or call us to register.

We hope you can join us!

Well wishes,

Angela and Dennis

Angela will be facilitating Mindful Yoga on 4 Monday evenings from6-7:15pm: April 2, 9, 23, and 30. This practice is for anyone at any level of yoga experience, particularly beginners. This is a small, personalized class, so if you’re interested, be sure to register ASAP. The cost is $20 per class, $80 total. 

Dennis will be once again facilitating a 5-class mindfulness meditation series on Thursday evenings from 7-8:30pm: April 5, 12, 19, 26, May 3. Each class contains a dharma talk, body scan and meditation. Participants will receive a CALM Guided Meditations CD for practice, weekly handouts and research information, and excerpts from our first book CALM: Choosing To Live Mindfully. Learn the 4 C’s of mindfulness and more. The cost is $50 per class, $250 total. Email or call to register. 

We both thoroughly enjoy teaching these integrative practices, particularly knowing the health benefits for the participants. Hope you can join us!

Well wishes,

Angela and Dennis

“Mindfulness … it is the miracle which can, in a flash, call back our dispersed mind and restore it to wholeness so that we can truly live each minute of life.”

Recently, we presented The 4 C’s of Mindfulness (which is based on our book) at Cancer Wellness at Piedmont. Here are a couple of pictures from that workshop. We enjoy facilitating this workshop as it is at the heart of our personal practice and professional vision. Moreover, it is gratifying to educate others on the many benefits of mindfulness, including disease prevention and intervention.

March is both Colorectal Cancer Awareness and Kidney Cancer Awareness Month. Below are some mindfulness strategies which can help:

Benefits of mindfulness for cancer and other issues:

• reduces inflammation
• boosts immunity
• dimishes pain
• alleviates anxiety
• improves sleep patterns
• strengthens mental acuity and memory

Mindfulness Tips:

• Sacred Pauses- take time out throughout each day for moments of stillness. Stop, breathe, just be.
• Breathe- inhale down to the abdomen, giving rise to the diaphragm. Do several cycles of this daily.
• Begin each day with silence, meditation and yoga. This starts the day with calm, compassion and clarity. Make it a regular practice.

 We also facilitated a segment on mind/body practices at Georgia’s First Integrative Oncology Conference in January, and Angela facilitated a workshop entitled Living Mindfully: Principles, Benefits and Practices for about 45 mental health professionals at Shambhala Meditation Center inDecatur.

Speaking of Shambhala, we are excited to announce that we will be facilitating a 1-day retreat there on Saturday, June 23rd! It is an ideal setting for a retreat and lunch will be included. More details on registration to follow soon.

Last but not least, we are delighted to have been invited by an organization to do a tour with speaking engagements on Mindfulness and Yoga! The first tour will be a 3-city sequence in North Carolina in April. Our book will be promoted and we will be facilitating full-day workshops on these topics we love so dearly!

Let us know if you would like us to speak to your group or organization. We appreciate you keeping us in mind when you hear of a need for our services.

Hope this finds you in good health and that you are taking opportunities to stop, breathe and just be! 

Well Wishes,

Angela and Dennis

A healthy heart is often a happy heart, and we now know that a happy heart is more likely to be a healthy heart! Research indicates that depression is more indicative of heart problems than the traditional factors such as high cholesterol, smoking, and obesity.  Take time to cultivate more joy, play, laughter, and love in your life for a healthier heart. 

We do, however, need to consider factors such as blood pressure, family predisposition to heart disease, arrhythmias, and HDLvs. LDLcholesterol levels. These considerations are key components to heart health. Statistics show that heart disease is the leading cause of death in women, and the second leading cause of death in men. More women die of heart disease than all forms of cancer combined! So it is certainly worth investigating strategies that can prevent and combat heart issues. 

Perhaps to your surprise, we are not suggesting that you get screened if you are not having symptoms. According to Dr. Patrick O’Malley, an internist at the Uniformed Services University of the Health Sciences in Maryland, “There are no ‘heart tests’ that any asymptomatic man or woman should get,” “There are many that are done which they shouldn’t get.” 

These tests include: ECG (EKG), Stress Test, Carotid Ultrasound, Echocardiogram, and Cardiac CT Scan. These have been shown to be both costly and ineffective on healthy individuals. 

Cardiologist Rita Redberg of the University of California, San Francisco, affirms “Tests do not prevent heart disease. To prevent heart disease, women (and men) should eat healthy diets with lots of fruits and vegetables, get regular physical activity and not smoke.” 

The American Heart Association also recommends regular check-ups for blood pressure and cholesterol levels. Naturally, cardiac symptoms should be discussed with your physician. 

Another way to strengthen the heart is through compassion meditation, a component of mindfulness. Research at HeartMath shows the important function of the vagus nerve which is a looping conduit from the brain to the heart. HeartMath has documented that the heart influences the brain more than the reverse! Practicing compassion meditation provides relaxation,  helps to positively alter the brain and even strengthens the heart’s defenses! 

Lastly, we want to highlight the fundamental principle of love.  In developing love in our hearts, we must begin with ourselves. How can we love others (and enjoy the wonderful benefits thereof) if we don’t love ourselves first?  We invite you to bring more self-nurturance, play, fun, and humor into your life. These components enrich us and studies support their value in a long, healthy life. May you know abundant love and joy! 

Strategies for Heart Health 

ü     Exercise - at least 30 minutes most days  – brief walks work well.

ü     Mindful meditation and yoga – Join us for our classes. (see below)

ü     Working less

ü     Foods – bananas, kidney beans, orange juice, avocado, broccoli.

ü     Reduction – salt, fat, and alcohol in your diet.

ü     Weight loss – even if you are not overweight, losing just a few pounds may be beneficial.

ü     Supplements – Hawthorne, Magnesium, Potassium, Hibiscus, Co-Q10, and many others!

ü     Vitamins – C, D, E, B-Complex, Folic Acid, Niacin

ü     Minerals – Calcium, Magnesium, Potassium

ü     Good Nutrition/Clean Eating – check out the Mediterranean Diet

ü     Massage and Reflexology 

Resources 

Mindfulness Classes with Dennis beginning this Thursday (2/23/12) at7pmfor 5 weeks. Call to register! 

Gentle Yoga Classes with Angela beginning Monday, February 20^th at6pm for 4 weeks. Call to register! 

American Heart Association- http://www.heart.org/HEARTORG 

JIAO – check out this amazing foot reflexology/massage service in Atlanta– great prices, great service! http://jiaoatlanta.com 

Always talk with your doctor before utilizing any services to make sure it is right for you! 

Happy Valentine’s Day! 

Be well,

Angela and Dennis 

P.S. Check out our updated Keynote Speaking page. See menu above.

Living Mindfully: Principles, Benefits & Practices                                                                                           A workshop with Angela Buttimer, MS,NCC, LPC, RYT

Friday, February 17, 2012 10:00 a.m.-2:15 p.m.(lunch included)

ShambhalaCenterofAtlanta*

Based on Buddhist teachings that are over 2,500 years old, mindfulness offers us a path to live with more calm, compassion, and clarity. Angela Buttimer, licensed professional counselor and registered yoga instructor, will present from her recently released book,CALM: Choosing to Live Mindfully:

• principles of mindfulness
• practical skills to use in your practice
• mindfulness exercises and dialogue

$50.00 (includes lunch); $60 with CEUʼs

4 CEUʼs from LPCA, GSCSW and GMFT

*New Workshop Location:

ShambhalaCenterofAtlanta,1447 Church St.,Decatur,GA30030

www.atlanta.shambhala.org

Get your CEUʼs and meet like-minded therapists!

RSVP byFeb. 10, 2012

Register online: www.sispatlanta.org

Or mail check: SISP/Deb Elkin,2307 Desmond Dr,Decatur,Ga.30033

Angela Buttimer, M.S., and her husband, Dennis, co-authored CALM: Choosing to Live Mindfully and maintain a blog about Integrative health and wellness (www.allthingsintegrative.com). Angela is in private practice and facilitates a variety of programs at Cancer Wellness at Piedmont Hospital.

Be well,

Dennis

Be Well,

Angela and Dennis

What would you like to experience in 2012? More love? Financial abundance? Optimal health and well-being? Greater calm and ease in your life? Less stress, striving and struggle? Whatever you want to focus on, we encourage you to work with it through the power of intention. 

Researcher Dr.Dawson Churchhas chronicled over 300 studies in his book, The Genie In Your Genes: Epigenetic Medicine and the New Biology of Intention, which connect the relationship between your thoughts and feelings and your level of vitality and happiness. This relationship is not only direct, but also interconnected. At a molecular level, there is an indisputable response in our bodies to what we mentally consider, believe, concentrate on, and intend. 

Like other researchers in this expanding field, Dr. Church holds great respect for our DNA, yet he finds that we can alter and influence the expression of our genes through intentions and energy medicine. Norman Shealy, MD , Founding President of the American Holistic Medical Association, endorses this book and advocates using positive intention to ensure better health. 

Intention is similar to setting goals but with a more experiential depth. We often choose our goals from a cerebral place, write them down, and then use all of our “might” or “will” to make them happen. This is a very masculine approach. Intentions use an effective blend of both masculine and feminine energies, using both action and intuitive energies. Below are some steps to work through as you chart your intentions for 2012. 

1) Take some quiet time for meditation and prayer to connect with Spirit. Rather than telling Spirit what you want (as our ego often asserts itself), create an open and receptive inner spaciousness to receive Divine Guidance. Listen with your inner ear for what arises, not trying to force anything.

2) The first step may take an hour or a few sessions or a few days. Continue to commit to being open and receptive. Once you’ve received some insights, begin writing them down. Notice what arises in your heart and body as you do so. Expansiveness indicates “yes” while constriction indicates “no”. Also check in to see if your intentions originate from a place of fear (ego) or a place of love (spirit).

3) Next ask yourself if there are any obstacles in the way. Is there anything that needs to be released? Are you in your own way? How might you be contributing to any current issues in your life? Self-awareness and self-honesty call for courage as it can be difficult to see ourselves clearly, and yet it is critical to manifesting intentions.

4) Examine your energy fields – people, places, activities. Will they help or hinder you on your journey? How much time, energy, and attention do you choose to give?

5) What are focused on? We often focus on what is wrong – with us, others, the world. If you continue to do that, these things will grow larger in your experience. Steady your mind to focus on the positives – your intentions.

6) Look for signs. If you stay in a contemplative, receptive place, you will begin to see “signs” that are pointers for next steps and/or to let you know that you are on the right track. Flexibility is key. You may get a sign that a course re-routing is necessary. You may even be surprised as you live into your deeper wisdom and where it leads you. It often is not what the mind (ego) told you.

7) Take time regularly to experience your intentions in your mind’s eye as if it has already occurred. Feel it in your mind, heart, body, and spirit – locking it in at the core of your being and embodying this truth for yourself, knowing that it is so.

8) Take action steps. What is being called for you to do or say next? Stillness and spaciousness are the focal points for steps 1-6. Now it is time to get your energy moving! 

Send us a note and let us know how your intentions are manifesting in 2012. We’d love to hear from you! 

Be well,

Angela and Dennis

The information is based on studies by well-established cancer centers and researchers. You may wish to review relevant studies with your physician. 

You may also want to visit: http://www.cancer.org/Research/index

If you are a cancer patient/survivor in metro-Atlanta, we urge you to utilize the wonderful, full-range of complementary medicine services at Cancer Wellness at Piedmont. Cancer Wellness is a premier example of true integrative oncology.

The programs are free to cancer patients and caregivers, and the classes and workshops offered are evidence-based, clearly bolstering the immune system for both patients and their families. See www.piedmontcancer.org for more information. 

Be well,                                                                                                                                                                      Angela and Dennis

Meditation may be the Future of Anti-Aging… This article points to the acceleration of aging due to stress and how meditation acts as an effective intermediary in reducing the stress response. See www.naturalnews.com/028157_meditation_longevity.html 

Meditation Can ‘Turn Off’ Regions of the Brain … Not only does meditation reduce the fear response by changing brain structure, but it also is helpful with respect to various mental disorders. See http://www.philly.com/philly/health/topics/134319988.html 

Teaching Doctors to be Mindful… This article addresses the dramatic increase in physician burnout and how a recent retreat in New York helped doctors become more mindful.                Visit http://well.blogs.nytimes.com/2011/10/27/teaching-doctors-to-be-mindful 

Our next mindfulness meditation series begins Thursday, January 12^th at 7pm!                               See our previous posting for more details. 

Be well,                                                                                                                               

Angela and Dennis

CALM: Choosing To Live Mindfully $18.95

CALM Guided Meditations $16.95 or download for only $13.95

CALM Mindfulness Meditation series- January 12, 19, 26, February 2, 9. This class is led by Dennis on these Thursday evenings from 7-8:30pm in our meditation/yoga studio and is a great way to begin the practice of meditation. $250 total (may be paid total or $50 for each of the 5 weeks).

CALM Mindful Yoga- Wednesdays (beginning now) from 12noon-1pm. This class is led by Dennis and is open to anyone, especially beginners. 4 sessions. $80

Call, email us or visit our online store if you are interested in purchasing a CALM gift.             Happy Holidays!

Be well.

Angela and Dennis

While we espouse the benefits of practicing gratitude, this blog posting is an opportunity to express our own gratitude to you, our readers. 

Our blog is read by many friends, colleagues, clients, Cancer Wellness participants and people we don’t know. To each of you we express our sincere thanks for your presence in our lives. Thank you for the many referrals of friends, family, and colleagues. Your trust and confidence in us is deeply appreciated. Our vision is to be a healing force in the lives of others, and you help us make that happen. 

Tips to Open Your Heart with Gratitude: 

1) Send love and gratitude to yourself first – to your heart, body, mind, and spirit. You truly deserve it.

2) Keep a gratitude journal. Each day upon arising or before going to sleep, write down a few things (try to list new ones each day). This practice helps to shine the spotlight on our blessings, big and small.

3) Take a moment to make a call, send an email – tell someone how much you appreciate them. These comments are so powerful for the receiver and the benefits to the giver are equally great.

Be well,

Angela and Dennis

There are countless, salient points in these twin books. Much ground is covered in a refreshing, witty style, and the applications are meaningful to virtually anyone. Here are some of the key tips the authors underscore:

• Exercise six days a week.
• Get a heart rate monitor and exercise between 65-85% of your maximum heart rate.
• Do strength training 2 days/week.
• Spend less than you make. Money worries cause premature aging.
• Quit eating junk. Use the new food pyramid.
• Care about yourself and the world around you.
• Connect and commit to others.
• Get out of your head. Experience and allow your emotions. Learn from them.
• Practice relentless optimism. 

These suggestions are to be executed for the rest of your life. They have found, with supporting research, that once you employ these ideas on a daily basis, there is a substantial, youthful effect created at a cellular level. Thus, to a certain extent, you reverse unnecessary aging and get “younger next year.” 

 Next CALM Book-Signing Events 

Piedmont Fayette Cancer Wellness- Thursday, November 3^rd,7:30pm-8:15pm

Social Workers Oncology of Georgia (SWOG) Fall Conference- Friday, November 4^th,9am- 12:30pm 

Piedmont West (lobby) – Monday, November 7th,8am – 4pm 

Brighton(Perimeter) – November 12th, 10am-12 noon

New Mindfulness Series

Dennis will be offering a new 5-class mindfulness series beginning Thursday, November 10^th at our professional offices at 32B Lenox Pointe.  Each class will include mindfulness lessons and sitting meditation.

Participants will receive a CALM Guided Meditations CD for practice, weekly handouts and research information, as well as excerpts from our first book, CALM: Choosing To Live Mindfully. Learn the 4 C’s of mindfulness and much more.  This series will take place on 5 Thursday evenings from7pm-8:30pm: November 10, December 1, 15, 22, January 5. Call or email us ASAP if you would like to register.

 Be well,

Angela and Dennis

Though mindfulness teachings, we learn that it is skillful to focus on joy. In fact, joy is one of the four brahma viharas (cornerstones) of mindfulness. Practicing joy (rather than awaiting its arrival) can assist us in overcoming many ego-based obstacles we face within ourselves: judgment, comparison, prejudice, envy, avarice, boredom and much more. 

One of the tenets in Younger Next Year by Chris Crowley and Henry Lodge, M.D. is focusing on joyful living. The authors point to the youthful effect created in our bodies (in addition to serious, regular exercise and good nutrition) by maintaining a joyful, optimistic attitude. 

An ally of joy is gratitude. Gratitude is an intentional focus on being thankful for what we do have. Notice the shift that occurs in physicality and mood when we come into a state of gratitude. Researchers have found that gratitude affects the receptor sites in the brain, strengthening the immune system. With gratitude practice, there is a relaxation in our physiology. Dr. Dan Siegel (Mindfulness and The Brain) concluded that practicing meditation improves our ability to access and experience joy. 

To cultivate more joy in your life, try this for a week: Commit to one thing daily that brings you joy, be it a friend, an activity, more laughter, a different way of thinking, or letting go of something that steals your joy. We hope you joyfully accept this challenge! 

Be well,

Angela and Dennis

     Next CALM Book-Signing Events 

Piedmont Fayette Cancer Wellness- Thursday, November 3^rd, 7:30pm 

Social Workers Oncology of Georgia (SWOG) Fall Conference- Friday, November 4^th,9am- 12:30pm 

Piedmont West (lobby)– Monday, November 7th, 8am – 4pm 

BrightonPerimeter/Phipps: TBD 

Mandala Yoga Studio: TBD 

Resources For Cultivating Joy: 

CALM: Choosing To Live Mindfully by Angela and Dennis Buttimer 

The Joy Diet by Martha Beck, Ph.D. 

Thanks!: How the New Science of Gratitude Can Make You Happier By Robert Emmons, Ph.D. 

Mindfulness and the Brain by Dan Siegel, M.D. 

Younger Next Year by Chris Crowley and Henry S. Lodge, M.D.

A variety of emerging studies indicate that the natural strategies listed below may help to lower blood pressure including:

• Exercise - at least 30 minutes most days  – a brief walk works well.
• Mindful meditation and yoga – Join us for our next workshop or retreat, or check out our newly release book, CALM: Choosing To Live Mindfully, and CALM Guided Meditations CD.
• Working less (Although as entrepreneurs we struggle with this ourselves, we know that our biology was not meant to work as much as we do in this country! We each must ask ourselves “What are the consequences?”)
• Foods – bananas, kidney beans, orange juice, avocado, broccoli.
• Reduction – salt, fat, and alcohol in your diet.
• Weight loss – Even if you are not overweight, losing just a few pounds may be beneficial.
• Supplements – Hawthorne, Magnesium, Potassium, Hibiscus, Co-Q10, and many others!
• Vitamins – C, D, E, B-Complex, Folic Acid, Niacin
• Minerals – Calcium, Magnesium, Potassium

Always consult your physician to discuss any blood pressure issues and strategies. 

Be well,

Angela and Dennis

We were delighted and touched at the warm book reception at Cancer Wellness at Piedmont on Thursday evening September 15^th. So many wonderful people in our community attended and celebrated with us. 

It was a poignant reminder of our blessings, including the unique, healing program at Cancer Wellness under the visionary leadership of Carolyn Helmer.  Another dear friend, Chef Nancy Waldeck (Author of Taste and Savor: Delicious Healthy Recipes & Tasty Wine Tips) provided a sumptuous meal to make it a nourishing and comforting event. We are donating a portion of the proceeds from our book and CD to Cancer Wellness. For more information on the one–of-a-kind programming at Cancer Wellness at Piedmont, visit www.piedmontcancer.org. 

Last Monday night (September 19^th), we presented the 4 C’s of Mindfulness to 100+ members of the Junior League of Atlanta. This is a group of smart, successful and compassionate women who engage in altruistic service work. We found ourselves amazed at some of the areas that JLA has significantly impacted in terms of their projects: human trafficking, teen pregnancy, and preschool literacy. These are just some of the ways this fine organization operates. One of the fundraising methods the JLA utilizes for its targeted community projects is through its “Nearly New” Store on Howell Mill Road. For more information on this key fundraiser, visit: http://www.jlatlanta.org/?nd=nearly_new_shop 

Be well,

Angela and Dennis