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Autogenics 101

What is Autogenics?

Autogenics is a mind-body technique that uses a series of mental exercises to induce a state of deep relaxation. It was developed in the early 20th century by Johannes Heinrich Schultz, a German psychiatrist and neurologist. This technique’s name denotes “changes in one’s self.”

Autogenics is based on the idea that the mind and body are connected, and that by changing the mind, we can change the body. The exercises are designed to promote a state of deep relaxation, which can lead to a number of physical and mental benefits. It is based on the idea that the body has its own natural healing abilities, and that these abilities can be accessed through relaxation and mental focus.

Autogenics involves repeating a series of phrases to yourself, such as “My arms are heavy” or “My heart is beating calmly.” These phrases are designed to help you relax your body and mind.

The six basic autogenic exercises are:

  • Heaviness: You focus on feeling your body becoming heavy and relaxed.
  • Warmth: You focus on feeling your body becoming warm and relaxed.
  • Heart: You focus on feeling your heart beating slowly and regularly.
  • Respiration: You focus on feeling your breathing becoming slow and deep.
  • Abdomen: You focus on feeling your abdomen rising and falling with your breath.
  • Forehead: You focus on feeling your forehead cool and relaxed.

How do I practice Autogenics?

You can practice Autogenics lying down or sitting in a comfortable position. It is important to find a quiet place where you will not be disturbed. Once you are comfortable, close your eyes and begin to focus on the first exercise.

For the heaviness exercise, you might say to yourself, “My right arm is heavy.” You can then repeat this to yourself several times, focusing on the feeling of heaviness in your arm. Once you feel that your arm is heavy, you can move on to the next exercise.

For the warmth exercise, you might say to yourself, “My right arm is warm.” You can then repeat this to yourself several times, focusing on the feeling of warmth in your arm. Once you feel that your arm is warm, you can move on to the next exercise.

You can continue to practice the exercises in order, or you can skip around to the ones that you find most helpful. It is important to listen to your body and not force yourself to do anything that feels uncomfortable.

Autogenics can be practiced for a few minutes at a time, or for longer periods of time. Repeating all six autogenic phrases, 6 times each, should take about 15 to 20 minutes. It can be done sitting or lying down, and it can be done anywhere.

Autogenics is a safe and effective way to relax and de-stress. It can be used to improve sleep, reduce anxiety, and manage pain.

Autogenics is not a substitute for medical treatment, but it can be used in conjunction with other treatments to improve overall health and well-being.

How does Autogenics work?

Autogenics works by helping you to relax your body and mind. When you relax, your body releases endorphins, which have mood-boosting effects. Autogenics also helps to improve your circulation and reduce stress hormones. The phrases create images which influence the center of the brain that controls the autonomic nervous system, the hypothalamus, thereby producing the relaxation response.

Autogenic training also seems to cause changes in the brain as shown by functional magnetic resonance imaging (fMRI). One study shows that when experienced patients perform autogenic relaxation, there was an increased activation of the left post central areas of the brain as well as prefrontal and insular cortex on the fMRI.

Another study using fMRI suggests that performing autogenic training reduces the response to pain in the areas of the brain associated with pain. This might explain how autogenic training affects pain conditions such as headache, migraine, and others.

What are the benefits of Autogenics?

The benefits of Autogenics include:

  • Improved sleep
  • Reduced anxiety
  • Reduced pain
  • Increased focus and concentration
  • Improved mood
  • Increased energy levels
  • Enhanced creativity
  • Increased self-awareness
  • Improved overall health and well-being

As per Natural Medicines, Autogenic training is used for mental stress, fatigue, pain, anxiety, migraine, tension headache, labor pain, pain, multiple sclerosis, motion sickness, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), Parkinson disease, physical performance, asthma, angina, hypertension, Raynaud’s disease, glaucoma, atopic dermatitis (eczema), coronary heart disease(CHD), depression, epilepsy, fibromyalgia, insomnia, HIV/AIDS, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), psychological well-being, Raynaud syndrome, rheumatoid arthritis (RA), sexual arousal, stuttering, tension headache, alcoholism, and other conditions. Natural Medicines – Professional (therapeuticresearch.com)

How do I practice Autogenics?

Autogenics can be practiced sitting or lying down. Find a comfortable position and close your eyes. Take a few deep breaths and relax your body.

Once you are relaxed, begin to repeat the 6 phrases to yourself, with pauses in between to let those sink in.

My arms are heavy and warm, [pause] I am at peace, [pause]

My legs are heavy and warm, [pause] I am at peace, [pause]

My heartbeat is calm and strong, [pause] I am at peace, [pause]

My abdomen radiates warmth, [pause] I am at peace, [pause]

My forehead is pleasantly cool, [pause] I am at peace, [pause]

My breathing is calm and relaxed, [pause] I am at peace. [pause]

Continue to repeat these phrases for a few minutes. If your mind wanders, gently bring it back to the phrases.

When you are finished, take a few deep breaths, and open your eyes.

What are the benefits, evidence and risks of autogenics?

Autogenics is a safe and effective relaxation technique. However, there are a few potential risks to be aware of:

  • If you have any medical conditions, such as high blood pressure or heart disease, it is important to talk to your doctor before practicing autogenics.
  • Autogenics can make you feel sleepy. If you are going to practice autogenics, make sure you are in a safe place where you will not fall asleep.
  • Autogenics can sometimes cause mild side effects, such as headache, dizziness, or nausea. If you experience any of these side effects, stop practicing autogenics and talk to your doctor.
  • When used appropriately. Autogenic training has been used with no reports of adverse effects in studies lasting up to 10 weeks

Here are some research article citations for the benefits of autogenics:

  • “Autogenic training for chronic pain: A systematic review and meta-analysis.” (Schneider, 2013)
  • “Autogenic Training for Reducing Chronic Pain: a Systematic Review and Meta-analysis of Randomized Controlled Trials” (Kohlert, 2021)
  • “Autogenic training for anxiety: A systematic review and meta-analysis.” (Kiefer, 2011)
  • “Autogenic training for sleep: A systematic review and meta-analysis.” (Kiefer, 2010)
  • “Autogenic training for athletic performance: A systematic review and meta-analysis.” (Schneider, 2012)
  • “Autogenic training for creativity: A systematic review and meta-analysis.” (Kiefer, 2012)
  • “Effectiveness of autogenic training on psychological well-being and quality of life in adults living with chronic physical health problems: a protocol for a systematic review of RCT” (Ramirez-Garcia, 2020)
  • “Autogenic training alters cerebral activation patterns in fMRI” (Schalamann, 2010)
  • “Cerebral somatic pain modulation during autogenic training in fMRI” (Naglatzki, 2012)
  • “Effect of Autogenic Training for Stress Response: A Systematic Review and Meta-Analysis” (Seo, 2019)
  • “Effects of autogenic training on stress response and heart rate variability in nursing students” (Lim, 2014)

Where can I learn more about autogenics?

There are many resources available to learn more about autogenics. You can find books, websites, and even audio recordings that can teach you how to practice autogenics. You can also find qualified autogenics instructors who can teach you the technique in person, through the American Autogenic Society.

Conclusion

Autogenics is a safe and effective way to relax and de-stress. It can be used to improve sleep, reduce anxiety, and manage pain. Autogenics can also be used to improve athletic performance and to enhance creativity. It is a valuable tool for anyone who wants to improve their overall health and well-being.

 

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What is Positive psychology and how can we use the tools in our life?

 

Positive psychology is a relatively new field of study that aims to understand and promote human well-being and happiness. It studies what makes people happy, resilient, and fulfilled.

Unlike traditional psychology, which focuses primarily on treating mental illness and negative emotions, positive psychology focuses on the positive aspects of human experience, such as positive emotions, strengths, and virtues. It also explores positive experiences, such as joy, gratitude, and love, as well as positive traits, such as creativity, courage, and wisdom.

The origins of positive psychology can be traced back to the late 1990s, when Martin Seligman, a renowned psychologist and researcher, began to shift his focus from traditional clinical psychology to the study of positive human experience. Seligman’s work laid the foundation for the field of positive psychology, which has since grown to include a wide range of research and applications.

One of the key tenets of positive psychology is the belief that human beings have the capacity for growth and development throughout their lives. This is in contrast to traditional psychological models, which often view people as being stuck in a particular stage or pattern of behavior. Positive psychology encourages individuals to focus on their strengths and to strive for self-improvement and personal growth.

Another important aspect of positive psychology is the emphasis on positive emotions and experiences. Positive emotions such as joy, contentment, and gratitude are seen as essential for well-being and happiness. Positive psychology also encourages individuals to seek out new experiences and to engage in activities that bring them pleasure and satisfaction.

In addition to its focus on positive emotions and personal growth, positive psychology also emphasizes the importance of social connections and relationships. Strong social connections and supportive relationships are seen as key to well-being and happiness. Positive psychology encourages individuals to build and maintain strong relationships with family and friends, and to engage in activities that promote social connections.

The PERMA Model of Positive Psychology was developed by Dr. Martin Seligman, and was widely published in his 2011 book, “Flourish.”

“PERMA” Model identifies five essential elements to well-being. These are: Positive Emotions (P). Engagement (E). Positive Relationships (R). Meaning (M). Achievement/Accomplishment (A)

“Flourish: A Visionary New Understanding of Happiness and Well-Being” by Martin E. P. Seligman. Published by Free Press, 2011.

Overall, positive psychology is a rapidly growing field that offers a new perspective on human well-being and happiness. By focusing on positive emotions, strengths, virtues, and social connections, positive psychology encourages individuals to strive for personal growth and to live a fulfilling and meaningful life.

Various ways of utilizing the PERMA tools are: Doing hobbies and creative activities that you enjoy, Practicing living in the moment, even during daily activities or mundane tasks, Spending time in nature, watching, listening, and observing what happens around you, getting in touch with people you have not spoken to or connected with in a while, getting involved in a cause or organization that matters to you, creating SMART (specific, measurable, achievable, realistic, and time bound ) goals, celebrating achievements and Reflecting on past successes.

Training in PERMA can be helpful for improving performance, building resilience, and increasing success and life satisfaction. Here are three options for obtaining training in PERMA.

The Penn Resilience Program and PERMA workshops

The SAHMRI Wellbeing and Resilience Centre

The Science of Happiness Course

Action for Happiness offers an interactive library of 10 keys that leads to happier living, including Giving, Relating, Exercising, Awareness, Trying out, Direction, Resilience, Emotions, Acceptance, and Meaning: GREAT-DREAM)

Mihaly Csikszentmihalyi, one of the co-founders of positive psychology, was the first to identify and research flow. Flow is one of life’s highly enjoyable states of being, wrapping us entirely in the present, when we might be completely and utterly immersed in a task, oblivious to the outside world and highly focused on the present. Activities which we love doing, like playing music, dancing, gardening, singing, reading, being in nature, or a certain sport or exercise might create a flow state for us.

Flow states help us be more creative, productive, and happy.  The experience of flow is universal and has been reported to occur across all classes, genders, ages, and cultures, and it can be experienced during many types of activities. In 2004, Csikszentmihalyi delivered a TED Talk titled “Flow, the Secret to Happiness,” which has more than 6.7 million views.

 

Please share in comments what has contributed to your sense of happiness and wellbeing?

Have you ever experienced a flow state? What activity were your immersed in?

Which activities do you pursue to continue feeling happy?

How do you feel after doing them?

How long does that happiness last?

Any other benefit you might have noticed with those experiences?

 

 

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8 ways Exercise and staying active contribute to your Happiness

We all either are aware, have been told, have heard or read that Exercise is good for health.

People tend to think that it is only good for physical health and wellbeing. Research has proven that the benefits of Exercise extend beyond the Physical, to mental, emotional, and social wellbeing. Positive psychology is a relatively new field of study that aims to understand and promote human well-being and happiness. Positive psychology aims to help people build on their strengths and lead fulfilling lives.

Exercise makes us happier, as science has shown clearly. As we exercise, a bunch of chemicals are released into the brain which impact our moods. The most significant of these are: Serotonin (5-HT), Norepinephrine (NE), Dopamine (DA), BDNF, Leptin and Endorphins.

Yoga, an ancient Indian philosophy and evidence based practice has also been shown to have positive effects on mental health and well-being. It can help to reduce stress and anxiety, improve mood, and increase feelings of calm and relaxation through similar mechanisms. Additionally, yoga can also improve physical health by increasing flexibility, strength, and balance. This other article dives a little deeper into the various benefits of Yoga.

Let us look at several other effects of exercise contributing to our happiness and wellbeing.

  1. Exercise releases endorphins, which have mood-boosting effects.
    Endorphins are hormones that are released in the brain during exercise from the pituitary gland. They have mood-boosting effects and can help to reduce pain, and increase feelings of wellbeing . (Goldfarb 1997 β-Endorphin Response to Exercise | SpringerLink)
  2. Exercise can help to improve self-esteem and body image.
    When people exercise, they often feel a sense of accomplishment and pride. This can lead to increased self-esteem and a more positive body image. (Dishman, 1990 The determinants of physical activity and exercise – PubMed (nih.gov); Raglin, J Exercise and Mental Health | SpringerLink)
  3. Exercise can help to reduce stress and anxiety.
    When people exercise, their bodies release endorphins, which have mood-boosting effects, and lessen anxiety, depression and stress overwhelm. Exercise can also help to distract people from their worries and to focus on the present moment. (Salmon, 2001 Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory – PubMed (nih.gov))
  4. Exercise can help to improve sleep quality.
    When people exercise, they often feel tired and ready for bed at the end of the day. Exercise can also help to regulate the body’s natural sleep-wake cycle. Moderate exercise showed more promising outcome on sleep quality than vigorous exercise. (Full article: The effect of physical activity on sleep quality: a systematic review (tandfonline.com) Wang and Boros 2019)
  5. Exercise can help to connect people with others.
    When people exercise, they often join gyms, sports teams, or other groups. This can help them to meet new people and to build social support networks. Even social interactions with the more peripheral members of our social networks contribute to our well-being. (Trost et al., 2002 Correlates of adults’ participation in physical activity: review and update – PubMed (nih.gov); Sandstorm 2014 Social Interactions and Well-Being: The Surprising Power of Weak Ties – PubMed (nih.gov)
  6. Exercise can help to improve cognitive function.
    When people exercise, their brains release chemicals that can improve memory, attention, and problem-solving skills. (Colcombe et al., 2003 Fitness effects on the cognitive function of older adults: a meta-analytic study – PubMed (nih.gov)
  7. Exercise can help to reduce the risk of chronic diseases.
    Exercise can help to reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer, leading to better wellbeing. (Physical Activity Guidelines Advisory Committee, 2018, Scientific Report | health.gov; Thompson et al 2020 Exercise Is Medicine – PubMed (nih.gov)
  8. Exercise can help to extend lifespan.
    Studies have shown that people who exercise regularly tend to live longer than those who do not exercise. (Paffenbarger et al., 1986 Physical activity, all-cause mortality, and longevity of college alumni – PubMed (nih.gov)) The nearly maximum association with lower mortality was achieved by performing ≈150 to 300 min/wk of long-term leisure-time VPA, 300 to 600 min/wk of long-term leisure-time MPA, or an equivalent combination of both. Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults | Circulation (ahajournals.org)

 

Further Readings and recommendations:

Videos:

Books:

  • The Happiness Hypothesis by Jonathan Haidt: This book explores the science of happiness and how we can live happier lives.
  • The Power of Habit by Charles Duhigg: This book explains the science of habits and how we can break bad habits and create good ones.
  • The 7 Habits of Highly Effective People by Stephen R. Covey: This book outlines seven habits that can help you become more successful in all areas of your life.
  • The Exercise Habit: How to Make Exercise a Part of Your Life: This book by James Clear provides tips and strategies for making exercise a regular part of your life.
  • The Joy of Running: A Runner’s Guide to Finding Happiness and Finding Yourself: This book by Chris McDougall explores the mental and emotional benefits of running.
  • Spark: The Revolutionary New Science of Exercise and the Brain: This book by John Ratey MD explains how exercise can improve our brain function and cognitive abilities.
  • The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection, and Courage. The book’s author, psychologist Kelly McGonigal, has tips about how to add more movement to your life, and how walking just one more minute a day can have a positive impact on your mental health .

Articles, Podcasts and Blogs:

 

How Exercise contributes to happiness

Exercise Happiness! Image Source credit: quotesgram.com

If you are a Health Care professional, here are some ways to share the information about exercise and happiness to your patients:
• Talk to them about the benefits of exercise. Explain how exercise can improve their mood, reduce stress, and increase their energy levels.
• Provide them with resources. Give them articles, websites, or books that they can read about the benefits of exercise.
• Encourage them to start slowly. Tell them that they don’t have to start with a lot of exercise, and that even a little bit of exercise is better than none at all.
• Be supportive. Let them know that you’re there to support them and that you believe in them.
• Help them find an activity that they enjoy. There are many different types of exercise, so help them find one that they enjoy and that they’ll stick with.

Here are some additional tips for sharing the information about exercise and happiness to your patients:
• Be patient. It may take some time for your patients to make exercise a regular part of their lives. Be patient and supportive, and encourage them to keep going even when it’s tough.
• Make it fun. Exercise doesn’t have to be boring. There are many ways to make exercise fun, so find activities that your patients enjoy.
• Set realistic goals. Don’t expect your patients to go from being inactive to running marathons overnight. Set realistic goals that they can achieve, and gradually increase the intensity of their workouts over time.
• Make it a social activity. Exercising with friends or family can make it more enjoyable and help you stay motivated.
• Find an exercise buddy. Having an exercise buddy can help you stay on track and motivated.
• Reward yourself. When you reach a goal, reward yourself with something special. This will help you stay motivated and on track.

Please share in comments if you have noted a personal benefit of exercising on your moods and wellbeing?

What do you experience? How long does that last? How does it feel to you? What adds to your motivation? What barriers have you faced (and maybe overcome)?

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Ayurvedic Guidelines for Daily Routine: Dinacharya

Ayurvedic Guidelines for Daily Routine: Living in Sync with Nature’s intelligence 

Ayurveda recommends a healthy, consistent daily routine (Dinacharya) based on the 3 pillars of health, (including proper digestion and elimination, proper rest and sleep, and moderation/discipline in lifestyle) which is Synched with the cycles of Nature, including the daily circadian rhythm cycle, seasonal cycles or cycles of Aging.

A regular practice like above which is synced with the Intelligence of Nature, is more potent and helpful than medicine, by bringing the body, mind, emotions, and spiritual elements back to balance. It also helps rest the nervous system by decreasing decision fatigue by following a grounding, soothing, healing, personalized routine which is in contrast with present hectic and unsettling lifestyle.

The Ayurvedic routine creates a series of comforting reference points throughout the day which are very reassuring and rejuvenating to the cellular intelligence and the nervous system, a much needed, welcome break.

So, all of us are welcome to start living with some more self-care, filled with love and compassion towards ourselves, as much as we offer it to the outside world.

You can start practicing couple of these tiny habits gradually and make it manageable for yourself, rather than overwhelming. You can pick up the habits which you feel comfortable doing on a regular basis, or just try them for fun.

Stay committed and relaxed, add things realistically, be predictable and well-paced.

Remember to have self-compassion all through the process!

Here are the brief recommendations below:

-Morning:

  • Wake up before Sunrise, which is the perfect time for the nature’s quietude, light and peaceful energies.
  • Eliminate in the morning to help with early detoxification (bowels and urination)
  • Wash face and eyes with a cool splash of water to drive away the remnant drowsiness and induce freshness.
  • Drink a glass of pure warm water with lemon juice on rising to promote detoxification.
  • Sit down to meditate, enjoy the stillness outside and within, say a prayer, or focus on your breath for a few minutes.
  • Be grateful, reflecting on the blessings in your life.

Cleansing:

  • Clean tongue by scraping 3-5 times, back to front to help detoxify
  • Oil pulling for 2-5 minutes after or before brushing your teeth. Massage gums.
  • Nasya, lubricate nasal passages, or practice nasal rinsing.
  • Practice Yoga, or Stretch and flex your body, to 50% of your capacity.
  • Self-massage with the right kind of oils, try to massage all body parts
  • Take a nice warm shower to rinse off excess oils, with minimal soap use

Food:

  • Eat 3 consistent timed meals a day, or as per your true hunger.
  • Eat foods which are seasonally appropriate and as per your body type and imbalance.
  • Try to include all 6 tastes into your meals
  • Try to minimize snacking in between meals.
  • Eat mindfully, in a pleasant state of mind , with loved ones
  • Eat while sitting comfortably
  • Try to eat when truly hungry
  • Avoid eating when angry or upset
  • Largest meal preferably at noon, medium breakfast and earlier, lighter dinner.

-Afternoon:

  • Establish a consistent, predictable work and rest schedule.
  • Focus on cleaning and decluttering your work and home environment to facilitate good energetic flow.
  • Develop mutually nurturing relations in your interaction with others during the day
  • Be of service to others when possible.

-Evening and bedtime

  • Allow time for proper rest and winding down as needed.
  • Perform the evening routine of brushing, cleaning face and massaging feet etc.
  • Sit down to meditate, say a prayer, do body scanning, progressive muscle relaxation or focus on your breath for a few minutes.
  • Be grateful, reflecting on the blessings during your day.
  • Try to establish a consistent bedtime, preferably by 10 pm, to honor the cyclical energies of nature.
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Food, Water, Gardening and similar interest resources

Here is a list of some great websites related to Food, Water, Environment, Climate, Organic Gardening, Hunger etc.

Please let us know if you need any other weblink added to this list to benefit other people.

FOOD-RELATED WEBSITES OF INTEREST

Organic Foods

Organic Consumers Association
www.purefood.org
Organic Farming Research Foundation
www.ofrf.org
Organic Trade Association
www.ota.org

Organic Gardening and Organic Seeds

Organic Gardening
www.organicgardening.com
Seeds of Change
www.seedsofchange.com
Victory Seeds
www.victoryseeds.com
Southern Exposure Seed Exchange
www.southernexposure

Educating Children
Let’s Get Growing! Company Catalogue
www.letsgetgrowing.com
The Edible Schoolyard
www.edibleschoolyard.org

Community Supported Agriculture
(CSA) and Gardening

American Community Gardening
Association
www.communitygarden.org
Greenpeople
www.greenpeople.org
Local Harvest
www.localharvest.org
Organic Consumers
www.organicconsumers.org

Food Co-ops
Co-op Directory
www.coopdirectory.org
Greenpeople
www.greenpeople.org
Local Harvest
www.localharvest.org
Organic Consumers
www.organicconsumers.org

Composting and Herb Gardening
Avant-Gardening
www.avant-gardening.com
Organic Gardening
www.organicgardening.com

Vegetarianism
Vegetarian Resource Group
www.vrg.org
International Vegetarian Union (IVU)
www.ivu.org
North American Vegetarian Society
www.navs-online.org
Vegan Fusion
www.veganfusion.com

Modern Food Concerns

Food and Water
www.foodandwater.org
Safe Tables Our Priority (STOP)
www.safetables.org
Humane Farming Association
www.hfa.org
People for the Ethical Treatment of Animals
www.peta.org
Pesticide Action Network, North America (PANNA)
www.panna.org
Citizens for Health
www.citizens.org
EarthSave
www.earthsave.org

Water Testing

Watercheck National Testing
Laboratories
www.ntllabs.com

Environmental Groups and Initiatives

Greenpeace
www.greenpeace.org
The Sierra Club
www.sierraclub.org
Natural Resource Defense Council
www.savebiogems.org
Friends of the Earth
www.foe.org
Rainforest Action Network
www.ran.org
Worldwatch Institute
www.worldwatch.org
Green Restaurant Association
www.dinegreen.com

World Hunger Organizations

Food First (Institute for Food
and Development Policy)
www.foodfirst.org
Food Not Bombs
www.foodnotbombs.net
The Hunger Project
www.thp.org
The Hunger Site
www.thehungersite.com

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Whole food Plant Based Resources

This is an effort to make some of these resources easily available for you in one place.

Please feel free to reach out and let us know if there is another resource that you love, and we would add it to the list.

Enjoy!

Here are some of the Whole food Plant Based resources:

https://nutritionstudies.org/whole-food-plant-based-diet-guide/

https://nutritionfacts.org/healthkit/

https://www.pcrm.org/

https://resources.plantricianproject.org/default/batches/plantricianresources

https://nutritionstudies.org/topics/

Plant-based Recipes:

https://ucdintegrativemedicine.com/recipes/

https://kickstart.pcrm.org/

How to cook without oil:

https://ucdintegrativemedicine.com/2015/03/how-to-cook-without-oil-and-never-ever-miss-it/#gs.phzwke

Track your diet:

Track your nutrition, fitness & health data, Log your diet, exercise, biometrics, and notes.

https://cronometer.com

Food Label reading cheat sheet:

https://ucdintegrativemedicine.com/wp-content/uploads/ucdim-foodlabel.pdf

This short survey estimates the percentage of your daily calories that are derived from the healthiest of foods: whole plants.

http://4leafsurvey.com/

https://4leafprogramdotcom.files.wordpress.com/2015/10/4leaf-pdf-daily-103015.pdf

For an extensive listing of Whole Food Plant-Based Experts and Resources:

http://www.wholefoodplantbasedrd.com/whole-food-plant-based-expertsresources/

Plantrician project research on:

  1. Cardiovascular health
  2. Inflammatory bowel disease
  3. Multiple sclerosis
  4. Mediterranean Diet
  5. List of Ted talks on Plant-Based nutrition
  6. Tools for Parents
  7. Plant-Based on a Budget
  8. Documentaries
  9. Real Food Channel Episodes
  10. Infographics
  11. Plant-Based Programs
  12. Certifications
  13. Cookbooks
  14. Further Recommended Reading
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Ayurvedic Supplies

This is an effort to make some of these resources easily available for you in one place.

Please feel free to reach out and let us know if there is another resource that you love, and we would add it to the list.

Enjoy!

AYURVEDIC HERBS, SPICES, OILS, AND FOOD SUPPLIES

Ayush Herbs, Inc.
10025 N.E. 4th Street
Bellevue, WA 98004
Ph. (800)925-1371
www.ayushherbs.com

Banyan Botanicals
6705 Eagle Rock Ave. NE
Albuquerque, NM 87113
Ph. (505) 821-5083; (888) 829-5722
www.banyanbotanicals.com

Bazaar of India Imports, Inc.
1810 University Avenue
Berkeley, CA 94703
Ph. (800) 261-7662; (510) 548-4110
www.bazaarofindia.com

Frontier Natural Products Co-op
P.O. Box 229
Norway, IA 52318
Ph. (800) 717-4372
www.frontiercoop.com

Internatural
33719 116th St./ Box AH
Twin Lakes, WI 53181 USA
Ph. (262) 889-858; (800) 643-422
Fax: (262) 889-8591
www.internatural.com

Maharishi Ayurveda Products
1068 Elkton Dr.
Colorado Springs, CO 80907
Ph. (800) 255-8332
www.mapi.com

Om Organics
3245 Prairie Avenue Suite A
Boulder, CO 80301
Ph. (888) 550-VEDA
Fax: (720) 406-9340
www.omorganics.com

Planetary Formulations
P.O. Box 533
Soquel, CA 95073
Formulas by Dr. Michael Tierra

Tri Health Ayurveda
P.O. Box 340
Anahola, HI 96703
Ph. (808) 822-4288; 800-455-0770
Fax: (808) 822-3856
www.oilbath.com

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Meditation and Yoga Centers, Vedic Astrology

Here is a compilation of a few Yoga and Meditation Centers primarily based in the USA

(Note: See websites for worldwide locations)

This is an effort to make some of these resources easily available for you in one place.

Please feel free to reach out and let us know if there is another resource that you love, and we would add it to the list.

Enjoy!

MEDITATION CENTERS/ORGANIZATIONS

International Sivananda Yoga Vedanta Centers
The Art of Living Retreat Center
639 Whispering Hills Rd.
Boone, NC 28607
Phone: 800-392-6870
https://www.artofliving.org/us-en

International Sivananda Yoga Vedanta Centers
1746 Abbot Kinney Blvd.
Venice, CA 90291
Ph. (310) 822-9642
www.sivananda.org

ISHA Yoga Centers
951 Isha Lane,
McMinnville, TN – 37110,
Ph. (931) 668-1900
https://isha.sadhguru.org/us-en/isha-usa/

Self-Realization Fellowship
3880 San Rafael Ave. Dept. 8W
Los Angeles, CA 90065
Ph. (323) 255-2471
Fax: (323) 255-5088
www.yogananda-srf.org

Shambala International
1084 Tower Road
Halifax, NS Canada
Ph. (902) 425-4275
www.shambhala.org

Siddha Yoga Foundation
(SYDA Foundation)
P.O. Box 600
371 Brickman Rd.
South Fallsburg, NY 12747
Ph. (845) 434-2000
www.siddhayoga.org

The Transcendental Meditation Program (TM)
639 Whispering Hills Road, Suite 704
Boone, NC 28607
Ph. (888) 532-7678
www.tm.org

Vipassana Meditation Center
P.O.Box 24
Shelburne Falls, MA 01370
Ph. (413) 625- 2160
Fax: (413) 625-2170
www.dhamma.org


YOGA CENTERS/ORGANIZATIONS

American Viniyoga Institute
P.O Box 88
Makawao, HI 96768
Ph. (808) 672-1414
www.viniyoga.com

Kripalu Center for Yoga and Health
Box 793
Lenox, MA 01240
Ph. (800) 741-7353
www.kripalu.org

Iyengar Yoga Institute
27. W. 24th St. #800
New York, NY 10010
Ph. (212) 691-9642

Omega Institute for Holistic Studies
150 lake Drive
Rhinebeck, BY 12572
Ph. (845) 266-4444
www.eomega.com

Siddha Yoga Foundation
(SYDA Foundation)
P.O. Box 600
371 Brickman Rd.
South Fallsburg, NY 12747
Ph. (845) 434-2000
www.siddhayoga.org

Sivananda Yoga Vedanta Center
234 W. 24th St.
New York, NY 10011
www.sivananda.org

Yoga Studio Directory by State:
www.self-realization.com/yogadirectory.htm


VEDIC ASTROLOGY

American Council of Vedic Astrology
(ACVA)
P.O. Box 2149
Sedona, AZ 86339
Ph. (800) 900-6595
Fax: (520) 282-6097
www.vedicastrology.org

American Institute of Vedic Studies
P.O. Box 8357
Santa Fe, NM 87504-8357
Ph. (505) 983-9385
Fax: (505 )982-5807
www.vedanet.com
Correspondence courses in Ayurveda and Vedic Astrology

Dr. Suhas Kshirsagar
2541 Soquel Ave,
Santa Cruz, California 95062
Ph. (831) 462-3776
https://www.ayurvedichealing.net/

 

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Ayurvedic Resources

This is an effort to make some of these resources easily available for you in one place, including Ayurvedic Practitioners, Schools, Herbs, Supplies, and More

Please feel free to reach out and let us know if there is another resource that you love, and we would add it to the list.

Enjoy!

AYURVEDIC HEALTH CENTERS

Ayurveda Institute of America
Dr. Jay Apte BAMS
561 Pilgrim Dr. Suite-B
Foster City, CA 94404
www.ayurvedainstitute.com

The Ayurvedic Institute and Wellness Center
Dr. Vasant Lad MASc.
11311 Menaul, NE
Albuquerque, NM 87112
Ph. (505) 291-9698
Fax: (505) 294-7572
www.ayurveda.com

Ayurvedic and Naturopathic Clinic
Dr. Virender Sodhi, MD (Ayurved), ND.
2115 112th Ave. NE
Bellevue, WA 98004
Ph. (425) 453- 8022
Fax: (425) 451- 2670
www.ayurvedicscience.com

California College of Ayurveda
Dr. Marc Halpern D.C.
1117A East Main Street
Grass Valley, CA 95945
Ph. (530) 274-9100
www.ayurvedacollege.com

The Chopra Center for Well Being
Dr. David Simon M.D.
2013 Costa del Mar Rd.
Carlsbad, CA 92009
Ph. (760) 494-1608
Fax: (760)494-1608
www.chopra.com

Vedika Global
Dr. Pratichi Mathur

5950 Doyle St.
Emeryville, CA 94608

www.vedikaglobal.org

Kauai Center for Holistic Medicine and Research
Dr. Thomas Yarema MD
Dr. Suhas Kshirsagar MD (Ayurved)
Kapa’a HI, 96746
Ph. (808) 823-0994
Fax: (808)-823-0995
www.hawaiiholisticmedicine.com

Light Institute of Ayurveda
Dr. Bryan Miller D.C. & Light Miller ND., DD.
P.O. Box 35284
Sarasota, FL 34242
Ph. (941) 929-0999
Fax: (941)346-0800
www.ayurvedichealers.com

Maharishi Ayurved at the Raj
Dr. Nancy Lonsdorf M.D.
1734 Jasmine Avenue
Fairfield, IA 52556
Ph. (800) 248-9050
Fax: (515) 472-2496
www.theraj.com

National Institute Of Ayurvedic Medicine
Dr. Scott Gerson, M.D., Ph.D. (Ayurveda)
13 W. 9th St.
New York, NY 10011
Ph. (212) 505-8971
Fax: (212) 677-5397
www.niam.com

Natural Medcine Clinic
Dr. Vivek Shanbhag ND, MD (Ayurved), BAMS
819 NE 65th St.
Seattle, WA 98115
Ph. (206) 729-9999
www.ayurvedaonline.com

Pacific Center of Ayurveda
Prashanti de Jager
P.O Box 878
Marshall, CA 94940
Ph. (415) 246-1248
www.dhanvantri.com


AYURVEDIC EDUCATION/ CLINICAL TRAINING

Ayurvedic Mountain Retreat

Wellness studio at Breathe Yoga
14107-H Winchester Boulevard
Los Gatos, CA 95032 ( Fridays & Saturdays 9am-3pm)

www.ayurvedicmountainretreat.com

The Ayurvedic Institute
11311 Menaul, NE
Albuquerque, NM 87112
Ph. (505) 291-9698
Fax: (505) 294-7572
www.ayurveda.com

Australian College of Ayurvedic Medicine
PO Box 322
Ingle Farm SA 5098
Australia

Ayurvedic Academy & Natural Medicine Clinic
819 NE 65th Street
Seattle, Washington USA 98115
Phone: (206) 729 – 9999
FAX: (206) 729 – 0164
www.ayurvedaonline.com

The American School of Ayurveda
460 Ridgedale Avenue
East Hanover, New Jersey 07936
Ph. (973) 887-8828
Fax: (973) 887-3088
www.lotusfair.com

California College of Ayurveda
Dr. Marc Halpern D.C.
1117A East Main Street
Grass Valley, CA 95945
Ph. (530) 274-9100
www.ayurvedacollege.com

Diamond Way Ayurveda
P.O. Box 13753
San Luis Obispo, CA 93406
Ph. (805)543-9291
Toll-Free: (877)964-1395
www.diamondwayayurveda.com

East-West College of Herbalism
Ayurvedic Program
Hartswood, Marsh Green, Hartsfield
E. Sussex TN7 4ET
United Kingdom
Ph. 01342-822312
Fax: 01342-826346

European Institute of Vedic Studies
Atreya Smith, Director
Ceven Point N* 230
4 bis rue Taisson
30100 Ales, France
Fax: 33-466-60-53-72
www.atreya.com

Ganesha Institute
152 Caymus Court
Sunnyvale, CA 94086
www.healingmission.com

Himalayan Institute
RR1, Box 400
Honesdale, PA 18431
Ph. (800) 822-4547
www.ayurvedichealing.com

Institute for Wholistic Education
33719 116th Street/ Box AH
Twin Lakes, WI 53181
Ph. (262) 877-9396

International Academy of Ayurveda
Nand Nandan, Atreya Rugnalaya
Erandawana, Pune
411004, India
Ph./Fax: 91-212-378532/524427
www.ayurved-int.com

John Douillard
Life Spa, Rejuvenation through Ayurveda
3065 Center Green Drive
Boulder, CO 80301
Ph. (303) 442-1164
Fax: (303) 442-1240

Light Institute of Ayurveda
P.O. Box 35284
Sarasota, FL 34242
Ph. (941) 929-0999
www.ayurvedichealers.com

Maharishi Ayurveda Health Centre
24 Linhope St.
London, NW1 6HT
England
www.maharishi.co.uk

National Institute Of Ayurvedic Medicine
584 Milltown Road
Brewster, NY 10509
Ph. (845) 278-8700
Fax: (845) 278-8215
www.niam.com

Vinayak Ayurveda Center
2509 Virginia NE, Suite D
Albuquerque, NM 87110
Ph. (505)296-6522
Fax: (505)298-2932
www.ayur.com

Wise Earth School
P.O. Box 160
Candler, NC 28715
Ph. (828) 258-9999
www.wiseearth.com


CORRESPONDENCE COURSES

American Institute of Vedic Studies
P.O. Box 8357
Santa Fe, NM 87504-8357
Ph. (505) 983-9385
Fax: (505) 982-5807
www.vedanet.com

The American School of Ayurveda
460 Ridgedale Avenue
East Hanover, New Jersey 07936
Ph. (973) 887-8828
Fax: (973) 887-3088
www.lotusfair.com

The Ayurvedic Institute
11311 Menaul, NE
Albuquerque, NM 87112
Ph. (505)291-9698
Fax: (505)294-7572
www.ayurveda.com

Light Institute of Ayurvedic Teaching
P.O. Box 35284
Sarasota, FL 34242
Ph. (941)346-3518
Fax: (941)346-0800
www.ayurvedichealers.com

 

AYURVEDIC BEAUTY CARE

Auroma International
P.O. Box 1008
Dept. AH
Silver Lake, WI 53170
Ph. (262 )889-8569
Fax: (262) 889-8591
www.auroma.net

Bindi Facial Skin Care
A Division of Pratima Inc.
109-17 72nd Road
Lower Level
Forest Hills, NY 11375
Ph. (718) 268-7348
www.bindi.com

Internatural
33719 116th St./ Box AH
Twin Lakes, WI 53181
Ph. (800) 643-4221 (toll-free order line)
Fax: (262) 889-8591
www.internatural.com

Lotus Brands, Inc.
P.O. Box 1008/ Dept. AH
Silver Lake, WI 53170 USA
Ph. (262) 889-8561
Fax: (262) 889-8591
www.lotuspress.com

Maharishi Ayurveda Products
1068 Elkton Dr.
Colorado Springs, CO 80907
Ph. (800) 255-8332
www.mapi.com

Siddhi Ayurvedic Beauty Products
c/o Vinayak Ayurveda Center
2509 Virginia NE, Suite D
Albuquerque, NM 87110
Ph. (505) 296-6522
Fax: (505) 298-2932
www.ayur.com

 

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Various Medical Support Organizations

This is an effort to make some of these resources easily available for you in one place.

Please feel free to reach out and let us know if there is another resource that you feel we would benefit from knowing about, and we would add it to the list.

Enjoy!

Various Medical Support Organizations List:

ADA Job Accommodation Network, 800.526.7234
www.jan.wvu.edu

ADA Regional Disability & Business Technical Assistance, 800.949.4232
www.dbtac.vcu.edu

Alzheimer’s Association, 800.272.3900
www.alz.org

American Cancer Society, 800.ACS.2345
www.cancer.org/docroot/home/index.asp

American Council of the Blind, 800.424.8666
www.acb.org

American Diabetes Association, 800.232.3472
www.diabetes.org

Americans with Disabilities Act Employment Helpline, 800.669.3362
www.eeoc.gov

American Foundation for the Blind, 800.232.5463
www.afb.org

American Heart Association Stroke Connection Magazine888.4-STROKE
www.strokeassociation.org/presenter.jhtml?identifier=2533

American Kidney Fund Information, 800.638.8299
www.akfinc.org

American Liver Foundation, 800.223.0179
www.liverfoundation.org

American Parkinson’s Disease Association, 800.223.2732
www.apdaparkinson.org/user/index.asp

American Speech-Language-Hearing Helpline, 800.638.8255
www.betterhearing.org/resources/resource.cfm?resourceID=11

Amyotrophic Lateral Sclerosis (ALS) Association, 800.782.4747
www.alsa.org

Arthritis Foundation, 800.283.7800
www.arthritis.org

Asthma & Allergy Foundation of America, 800.727.8462
www.aafa.org

Better Hearing Institute, 800.327.9355
www.betterhearing.org

Brain Injury Association of America, 800.444.NHIF
www.biausa.org

Cancer Information Service, 800.4-CANCER
http://www.cancer.gov/aboutnci/cis/page1

Captioned Films/Videos, 800.237.6213
www.cfv.org

Center for Disease Control and Prevention Hotline, 800.342.2437
www.cdc.gov/hiv/links.htm

Children’s Tumor Foundation, 800.323.7938
www.ctf.org

Cleft Palate Foundation, 800.24-CLEFT
www.cleftline.org

Council of Citizens with Low Vision, 800.733.2258
www.cclvi.org

Crohn’s & Colitis Foundation of America, 800.343.3637
www.ccfa.org

Cystic Fibrosis Foundation, 800.344.4823
www.cff.org

Drug Abuse Hotline, 800.662.HELP

Epilepsy Foundation of America, 800.332.1000
www.epilepsyfoundation.org

Food Allergy and Anaphylaxis Network, 800.929.4040
www.foodallergy.org

Guide Dog Foundation for the Blind, 800.548.4337
www.guidedog.org

Hear Now—National Hearing Aid Bank, 800.648.HEAR
www.sotheworldmayhear.org/forms/hearnow.php

Higher Education and Training for People with Handicaps, 800.54-HEATH
www.heath.gwu.edu

Huntington’s Disease Society, 800.345.4372
www.hdsa.org/site/PageServer

International Dyslexia Association, 800.222.3123
www.interdys.org

International Hearing Society, 800.521.5247
http://ihsinfo.org/IhsV2/Home/Index.cfm

Library of Congress Services for the Blind & Physically Handicapped, 800.424.8567
www.loc.gov/nls

Lupus Foundation Information Line, 800.558.0121
www.lupus.org/newsite/index.html

Multiple Sclerosis Association of America, 800.532.7667
www.msaa.com

Myasthenia Gravis Foundation, 800.541.5454
www.myasthenia.org

National Adoption Center for Special Needs Children, 800.TO-ADOPT
www.adopt.org

National Alcohol and Substance Abuse Information Center, 800.784.6776
www.addictioncareoptions.com

National Alliance for the Mentally Ill, 800.950.NAMI
www.nami.org

National Association for Parents of the Visually Impaired, 800.562.6265
www.spedex.com/napvi

National Captioning Institute, 800.533.WORD
www.ncicap.org

National Down Syndrome Congress, 800.232-NDSC
www.ndsccenter.org

National Down Syndrome Society, 800.221.4602
www.ndss.org

National Easter Seal Society, 800.221.6827
www.easterseals.com/site/PageServer

National Gaucher Foundation, 800.925.8885
www.gaucherdisease.org

National Information Center for Children and Youth with Disabilities, 800.695.0285
www.nichcy.org

National Kidney Foundation, 800.622.9010
www.kidney.org

National Marfan Foundation, 800.8MARFAN
www.marfan.org/nmf/index.jsp

National Organization of Rare Disorders, 800.999.6673
www.rarediseases.org

National Rehabilitation Information Center, 800.34-NARIC
www.naric.com

National Reyes Syndrome Foundation, 800.233.7393
www.reyessyndrome.org

National Spasmodic Torticollis Association, 800.487.8385
www.torticollis.org

National Spinal Cord Injury Association, 800.962.9629
www.spinalcord.org

National Tuberous Sclerosis Association, 800.225.NTSA
www.tsalliance.org

Retinitis Pigmentosa International, 800.344.4877
www.rpinternational.org

Sickle Cell Disease Association of America, 800.421.8453
www.sicklecelldisease.org

Simon Foundation for Incontinence, 800.23.SIMON
www.simonfoundation.org

Spina Bifida Association, 800.621.3141
www.sbaa.org or
www.sbaa.org/site/c.gpILKXOEJqG/b.2016945/k.2321/
Spina_Bifida_Association_Web_site.htm

Stuttering Foundation of America, 800.992.9392
www.stutteringhelp.org

Tourette Syndrome Association, 800.237.0717
www.tsa-usa.org

United Cerebral Palsy, 800.872.5827
www.ucp.org

United Leukodystrophy Foundation, 800.728.5483
www.ulf.org

United Ostomy Associations of America, 800.826.0826
www.uoaa.org

United Scleroderma Foundation, 800.722.4673
www.scleroderma.org

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