Guided Meditations

I’ll be doing Guided Meditations at Elegance and Life Barre Studio at 455 S. Main St. Boerne 78006 (behind Kalani Yogurt) on Mondays at 11:30am. Cushions will be provided. Let me know if you need a chair! contact me at 210-884-7189 with questions

Sign up at

The Good Market

Come shop for “Good” at The Good Market @ 708 W. Summit San Antonio.

At 1:30pm I will be teaching Mindful Meditation upstairs

We will be selling mello{be} cushions and mats

come check out this cool building The Impact Guild rehabed into a cool coworking space.

Guided Meditation

Every Friday @ 2:45pm @ Geekdom in the Event Center unless otherwise posted

S.I.T. Course: A 6 week Introduction to Mindful Meditation

Come learn how to decrease stress, increase focus, improve your memory and ability to learn,and improve your health and wellness. For 6 weeks we will take a component of mindfulness like mindfulness of breath, body, thoughts, emotions and learn how to incorporate into our daily lives. Learning to just be and be happier by being less reactive and more responsive to life and all that it throws at us.

Dalai Lama: 18 Rules of Life

Research on Neuroplasticity

Research has proven the brain can reorganize itself with Mindful Meditation.

In one study by Sara Lazar, MRI  revealed that experienced meditators had a thicker cortex than non-meditators. This was particularly true for brain areas associated with attention, interoception and sensory processing.

A study showed increase in grey matter in the brainstem which influences  cardiorespiratory control. An another showed increase grey matter in the hippocampus which is associated with emotional regulation and response.

Read the linked article for more information.


When one thought ends right before the next thought begins this is a tiny gap called “now”, over time we learn to expand that gap ~ Spring Washam

Free yourself from the inner critic in your mind

I have been reading book called

    Make Peace with your Mind

by Mark Coleman. It is a practical guide to understanding where all of the destructive thoughts you think everyday come from and how to work with them to learn to just be and be happier.

A Poem by Wendell Barry

When despair for the world grows in me and I wake in the night at the least sound in fear of what my life and my children’s life may be, I go and lie down where the wood drake rests in his beauty on the water, and the great heron feeds. I come into the peace of  wild things who do not tax their lives with forethought of grief. I come into the presence of still water. And I feel above me the day-blind stars waiting in their light. For a time I rest in the grace of the world, and I am free

This is such an opportune time in our lives to understand the importance of living in the present moment and not get carried away with the what if’s. Still at the same time stand up and speak when needed for our future and the future of others.


New study in The Lancet on the relation between the amygdala activity and cardiovascular events

More activity in the amygdala (part of the brain that is associated with fear and stress) is a predictor of your risk of a cardiovascular event such as heart attack, heart failure and stroke, a study in The Lancet stated. The study was published January 11, 2017 and showed a link between emotional stress and cardiovascular disease leading to death. 293 patients whose average age was 55 years underwent PET/CT scans of the brain, bone marrow, spleen activity and arterial inflammation from 2005-2008. They tracked the health of these patients for 2-5 years. 22 patients from this study had a cardiovascular event. They went back and studied their scans and found not only increased amygdalar activity, but increased bone marrow activity and arterial inflammation as well. The link between the more active amygdala and cardiovascular disease was significant even factoring other risk factors such as smoking, diabetes and hypertension. Dr. Takawol co-director of the cardiac PET/CT program at Massachusetts General Hospital was the leader of the study said ” the amygdala is a critical component of the brain’s stress network and becomes metabolically active during times of stress.” The finding suggests that there is a complicated chain of events that my explain how increased stress and the link to heart disease. Dr. Joel Dimsdale, not involved with this study, but who has conducted research on psychological stress and CVD stated, “this study demonstrates that how the brain perceives stress is also tied up with future risks of cardiovascular disease”.  Mindful meditation research has shown practice in as little as 8 weeks a decrease in the size and activity of the amygdala and along with an increase in the prefrontal cortex.