meditate

SHINY NEW ME

Posted on by pennyjoliver

My parents may have named me Penny…

But, my Heavenly Father has given me a new name and that new name is “Shiny New Penny!” 

Fortunately for us, our Heavenly Father believes all of His children this very moment are are fresh, new and vibrant and He has promises ALL of His children, fresh new beginnings each and every new morning. (Lamentation 3:22-23) For we are His “new creations.” (2 Corinthians 5:17) and each of us are beautiful masterpieces no matter how we might feel at any given moment in His eyes! 

God tells us in His Word, the Bible that meditating upon and obeying His Word leads to blessing! That we can possess a peace beyond human knowledge, a balanced and purposed filled life, strength for daily living, perfect alignment and courage to trust the process! Best part? God promises us that everyday is a new beginning no matter how bad we screwed up the day before! He has also made each of us new people the moment we trusted Him with our lives and He is in the business of making us more like Him each day! So not only are we new and fresh, we are also empowered with His Spirit which happens to be the Creator of the Universe Power. In gaining wisdom from Him and His Word, after a while we may start feeling like Gordon Ramsay does when he describes good food… fresh, modern and vibrant!

Shiny New Penny is my reminder that I am somebody special and I am already enough…loved for just being me. I know that this name is important to Him because it’s my daily reminder that He is helping me to stop wearing myself out by trying to do life on my own, relying on my human capabilities. Instead, He’s got me remembering to live in His light, in His shine…where there is His mighty power, His abundant grace and His infinite love. And when I trust and let go of that never ending quest of trying to be more, that’s when I can brilliantly shine and not grow dim with weariness from the cares of this world. And it is my desire and my prayer to live each day reflecting the glory of Him who makes all things possible! (Matthew 19:26)

Of course every person who has given his or her life to Jesus for the forgiveness of sins has already  been equipped with His radiant light and it is already shining within us. But like me, sometimes in the chaos and business of daily living we simply forget to turn it on. Below, some shiny Words of Life!

You are the Light of the world. A city set on a hill cannot be hidden. Matthew 5:14

Therefore, in the same way let your light shine so that they may see your good works and glorify your Father in Heaven! Matthew 5:17

May we always remember that we are never alone because we are loved beyond measure. Our Heavenly Father is watching over us 24/7 and He always knows exactly what you and I need even before we know we need it!

This gold jacket called out to me in Walmart and being only $7.00 dollars I scoffed it up to match my gold Sperry Top Siders. On the way out the door I realized these rosy mirrored shades needed some eyes to shade and jumped in my bag to come on vacation. Yay, I had an outfit! Soon after three rainy days at this Florida hotel it was time to get on our way to the cruise terminal. Because the Uber was late in picking us up, I passed the time striking a few poses around the hotel. What amazes me is, I never knew I didn’t know I needed a gold shiny outfit to match my New Shiny Penny name I didn’t know I would have until weeks later…but that’s the power of God. He already knows precisely what we need before we even need it!

Praise God! Your Father knows the things you need before you even ask Him! ( Mathew 6:8 )

YOGA CHALLENGE FOR BUILDING STRONGER KNEES AND A CALMER YOU!

Posted on by pennyjoliver

If you need to strengthen your knees, or your up to your knees in the cares and worries of this life, then this yoga challenge was made for you!

Calming both the nervous system and the overworked mind is a timed breath. When your exhale is even a few counts longer than your inhale, the vagus nerve (running from your neck down through your diaphragm ) sends a signal to your brain to turn up your parasympathetic nervous system.When your parasympathetic nervous system is dominant your breathing slows, heart rate drops, and blood pressure lowers as your blood vessels relax and your body is put into a state of calm and healing. The first exercise below will help you.

Many studies have also shown that meditation helps relieve our subjective levels of anxiety, depression and improves our attention, concentration and overall psychological well being. It is also beneficial for our brains too.

There are many Bible verses that call us to meditate upon God’s word. God promises to help us when we ask, think, and reflect upon what he says. Joshua 1:8-9 and  Psalm 1:2 are just a few for further reading on the benefits of meditating on God’s word.

It is not required of you but if you like, for the purposes of this yoga sequence, we will meditate upon God helping us in these chosen Bible verses.

The Psalmist was heavy in the deep waters of affliction, Psalm 16:18.

He reached down from Heaven and rescued me; He drew me out of deep waters.

And, further, Isaiah 41:13.

For I am the Lord, your God who takes hold of your right hand and says to you Do not fear, I will help you. 

When you are ready, grab a mat, towel, and some water and let’s get started!

  • Sit on your heels or find a comfortable position.
  • A rolled up towel or a yoga block may help you to sit on your heels.
  • Close your eyes and inhale slowly for 5 long counts. Exhale slowly for 8 long counts. Repeat for 5 minutes.
  • Continue to extend your exhales longer than your inhales for the next 8 yoga positions.

1.) Seated Knee Stretch

  • Extend your arms out to the sides.
  • With a deep inhale, slowly raise your arms into a prayer position above your head.
  • Exhale deeply, lowering your right arm and stretching to the right side.
  • Repeat for 10 counts, inhaling in prayer position overhead and exhaling to each side.

2.) Child’s Pose Stretch

  • Walk your hands forward into Child’s Pose for 10 deep breaths.
  • You can always roll up a towel if sitting on your heels gives you trouble!

3.) Knee Stretch

  • Lay the top of your feet to the floor (or a rolled up towel), approximately hip width apart.
  • Lift your torso.
  • Press your hips forward and try clasping your hands behind your back. Place your hands on your hips if this is too challenging.
  • Lift your arms behind you while lifting your chin. Be gentle and take it slow. This will automatically make you arch your back.
  • Slowly round your back, tuck your chin and lower your torso into a Child’s Pose.
  • Keep your arms clasped behind you for a deeper stretch.
  • Repeat 5-10 times.

4.) Bended Knee Twist

  • On both knees, step your right foot forward.
  • Your forward foot toes are directly below your knee.
  • Your back knee is directly below your hip.
  • Press your hands into a prayer position.
  • Take a big inhale. Exhale slowly, twisting over your forward right leg.
  • Exhaling while twisting allows more space for you to twist.
  • Breath deeply for 3-5 counts and repeat the twist a few more times.
  • Repeat with your left leg forward.

5.) Squat Pose

  • Be gentle and take it slow. You may use a rolled up towel or yoga block under your heels. With feet hip width and toes slightly pointed outward, lower your torso.
  • Press your palms together in a prayer position with your elbows on the insides of both thighs.
  • Breathe deeply for 5-10 longs deep breaths.
  • Squat Pose is a wonderful hip opener and bowel mover; it aids with digestion too!

6.) Butterfly Pose

  • Sit on your mat with the bottom of your feet pressed together, especially your heels.
  • For a deeper stretch, pull your feet close to your body. For a lighter stretch, move them forward.
  • Inhale, lifting your chin while pulling your stomach in. Your chest should lift, which will engage your shoulders to arch your back.
  • Exhale deeply, rounding your shoulders and tucking your chin while leaning forward.
  • Repeat 5-10 times with inhales stretching back and exhales rounding forward.
  • Butterfly Stretch loosens your hips and sets you up for the next position.

7.) Extended Legs Side Stretch

  • Extend both legs to your sides.
  • Stretch them wider for a deeper stretch, and less for a beginner stretch.
  • Inhale slowly, extending both arms out to your sides, and up over your head in a prayer position.
  • Exhale slowly, stretching over to your right side.
  • Tuck your elbow inside your inner thigh for a deeper stretch.
  • Place your hand on your toes for a deeper stretch
  • You will be stretching and strengthening your entire leg, hips, and sides in this stretch.

8.) Cow Pose

  • Sit up tall; pull your stomach in.
  • Bend your left leg and place your right foot over your left leg.
  • Allow your bent knees to meet in the center of your torso.
  • You may, very gently, pull each of your feet back. This will align your knees to be on top of one another.
  • Push your feet forward if this is too difficult.
  • Press your palms together and breathe deeply for 5-10 counts.
  • Repeat on the other leg,while breathing for 5-10 counts.
  • Be very gentle while getting into this position. Although this pose looks easy, it can also stretch your knees too far as I found out first hand. I have been suffering with an over stretched back of the knee for 10 weeks off and on!

I hope you enjoyed this yoga sequence and it helped you to lighten the load you have been carrying. If you have any question or comments please message me. I would be delighted to help you!

God Bless!

xxoo

PEACE BE WITH YOU!

Posted on by pennyjoliver

The world is all stressed out! But you can still have peace!

The American Psychological Association states that chronic stress is linked to six leading causes of death and disease: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide. They also state that 75% of all doctor visits are stress related ailments and complaints. The American Medical Association has noted that stress is the basic cause of more than 60% of all human illness and disease. In this chaotic world, how can we not have stress?

What actually happens to our body when we are stressed? It defends itself, of course!Amazingly, God has created us with an entire defense system that turns on as soon as we become stressed. Esther Sternberg, physician and author of several books on stress and healing, explains how it works.

Immediately, our heart rate speeds up and diverts blood away from our guts and to our muscles so we can run away. The pupils of our eyes constrict, so we can keenly focus on our attacker. The bronchii of our lungs increase blood oxygenation and convert energy stored in the liver into fuel for strength and stamina. She also states that if we are stressed for too long, our body starts to release stress hormones and nerve chemicals that we do not want floating around in our body. It is these stress hormones that are so dangerous to our overall health. That is why it’s important to our health to chill out as soon as possible. Perhaps God designed our bodies with that in mind: that we might trust in Him for help.

God’s remedy for stress:

Don’t worry about anything, but pray about everything. With thankful hearts offer up your prayers and requests to God. Then, God will bless you with peace that no one can completely understand. And this peace will control the way you think and feel.

Philippians 4;6-7

Next time you feel stress coming on, give yourself a “Halleluyah Moment!” Drop and give yourself 10 long and deep breaths while meditating on the above verse of Scripture and just breathe… let God take care of it all. Let, “Peace be with you!”

Halleluyah!

YOGA FOR PRAISING GOD CHALLENGE (Basic yoga postures that praise God)

Posted on by pennyjoliver

Halleluyah is the Hebrew word for ‘Praise the Lord.” Asana is the Sanskrit word for “posture” or “pose”. And this Yoga Segment is the Praise the Lord Poses Segment!

Offer up praise to God in each Asana and watch Him bless your workout, fashioning it into an inner and outer total body workout! Emerge with joy in your heart, love in your soul and a peace that passes all understanding!

In these postures, you will challenge every muscle. Breathing deeply and steadily will enhance your efforts and soak up all the health benefits. Being attentive in each movement will give you the opportunity to feel how magnificently your body was made. Let God love you with a Heavenly love as you meditate upon these incredible Bible verses!

But God demonstrated His love for us in this: while we were still sinners, Christ died for us.

Romans 5:8

This is how we know what love is: Jesus Christ laid down His life for us.

1 John 3:16

Before you begin, take a few moments to quiet your mind and body by inhaling and exhaling long and deeply. Accept and believe that God loves you so much that He died in your place. As you position into each Asana, or when your palms meet, pause and offer up your Halleluyah’s!

1.) Seated Side Stretch:

Come in a cross-legged position or whatever is a comfortable position for you! Take a deep breath while raising your arms up from your sides into a praying position and pause. Exhale deeply, leaning to the left side. Try to place your forearm on the mat and really stretch your other arm over. Pause at the end of your exhale. Bring your arms up with a big inhale again. Pause and exhale over to your right side. Repeat for 5-10 times each side.

2.) Reverse Forward Bend:

From a cross-legged position, gently come to all fours. Place all your weight upon your feet. Tuck your hands under your toes and give yourself a deep stretch. From here, slowly rise, one vertabre at a time with your head and arms coming up together with a big inhale. Your hands should meet in a prayer position. Try to gaze upward and pause before releasing back down. Repeat this 3-10 times.

Maybe your hands just don’t go under your toes. Maybe your ankles, calves or knees are a better place for you. Simply do Reverse Forward Bend from your starting point. Always modify any position that challenges you, or you do not feel comfortable doing.

3.) Star Asana and Twist Stretch:

With your legs stretched out wide to the sides, inhale deeply, slowly lifting your arms straight up from your sides. Pause when your palms meet. Exhale and slowly release your arms. Let your right hand touch your left foot and stretch. Inhale it all back up and exhale over to your right leg with your left hand. Repeat, alternating sides, for 5 -10 counts each side.

Maybe your hands don’t make it into a praying position. Just lift them up then. Or maybe your legs will not extend to the sides comfortably. Walk them in a little, or more if you must. Always make it safe for your body by doing only what feels comfortable for you!

4.) Warrior II Asana:

This time we will be doing the same Star Asana to begin, and then stretch into Warrior II from there. So, with feet extended out to the sides, inhale deeply as you also extend your arms out to the sides. Lift your arms up into a praying position. Pause. Then slowly release into Warrior II by lowering your arms to shoulder height while pointing your right foot toes to the right side; bend that knee. Exhale slowly as you release.

Pause for a moment in Warrior II Asana. Pressing your palms together, take another big inhale and exhale in prayer position, pausing again.

Now, take another deep inhale, raising your praying palms while your legs straighten. Your feet face forward while your head gazes upwards. Pause. Then lower to Warrior II position again, and repeat the same process. Do this on each side 5 times.

Again, do each pose the way that feels good for your body. Your hands do not have to meet in prayer pose and your legs can be bent and not so wide. Do try to breathe deeply though!

5.) Intense Stretch Prayer Asana into Triangle Asana:

Come back to your comfortable Star Asana. Gently meet your fingers behind your back. Lift your hands up, following your spine and press your palms together into a Prayer Asana behind your back. Now, rotate your right foot to the right while your left foot rotates slightly. Each of your heels should be on a straight line if possible. Your legs should be straight as well. Take a few good deep breaths, then pause. Release your hands and straighten your arms with your right hand on your mat and your left hand up. Pause and take a few good deep breaths again. Come back to your Star Asana. Repeat with your left leg forward. Do this on each side 1-3 times.

If you find your fingers do not meet behind your back, place your hands wide with palms up on your lower back or hips. Or place them where they feel comfortable behind your back. You may even press your palms into Prayer Asana in the front of your body. You may also need to bend your legs a little and place your hands on your hips or thighs, calves, or ankles to begin, and progress from there.

6.) Praying Lunge Asana:

Turn to your right side with your right foot forward. Bend your legs and place your left knee on your mat. Inhale deeply and stretch your arms up from the sides. Pause. Exhale deeply into a prayer asana. Pause. Repeat on the same leg 3-5 times. Then do it with your left leg forward.

For a deeper lunge, if you are able from the above asana, step your forward leg out about 3-6 inches. Move slowly and stretch into a deeper lunge by stretching your back leg out. With a deep inhale, lift your arms up from your sides. If you are able, press your palms together. I find I can stretch my arms up higher by interlacing my fingers. Pointer fingers are kept straight. Look up. Pause. Exhale, releasing your arms down. Press your palms into prayer asana. Repeat the process of inhaling up, pausing, then exhaling down and pausing, 3-5 times with each leg forward. Always be in Prayer Asana during the pauses if you can!

7.) Praying Chair Asana With Twist:

With feet no wider than hip width, sit back as if you were going to sit in a chair. Lead with your sitting bones, inhaling deeply while lifting your arms out from the sides. Pause. With a big exhale, lower your arms and press your palms together into prayer asana. Inhale deeply, making space in your body for the incoming twist. Then exhale, twisting the prayer asana to the left side. Try to get your opposite elbow to the outside of your opposite leg. Pause. Inhale, going back to the middle with arms up. Exhale and twist to your other side. Alternate each side with an inhale arms up in the middle and an exhale hands pressed in Prayer Asana on each side. Repeat each side 5-10 times.

You may find your thighs muscles burning if you’re sitting too low. You may always stand up in the middle and bend into Chair Asana with each twist. Let your Prayer Asana fall where it may. With consistent practice, you will sit lower and twist more.

8.) Knee Hug into Hand/Toe Asana:

For additional benefits, pull your knees into your chest before getting into Hand/Toe Asana. Breath deeply for 10 counts with each knee pulled in.

After you have completed Knee Hug, take your right foot and straighten it out to the side. Hold and pause with continuous breathing up to 10 counts. Repeat with your left leg. Alternate each leg for a total of 3-5 times. Include the Knee Hug before each Hand/Toe if you like. Also, you may uses a sturdy chair, wall or countertop for support as you learn this asana.

9.) Knee Hug into Warrior III Asana:

Again, for additional benefits pull your knee into your chest before each Warrior III Asana. Hold for 10 counts of deep breathing!

After your last inhale, pause, and then exhale while releasing the Knee Hug.  Let your leg straighten as it moves behind you. Try not to lower it to the mat. Try to keep your leg lifted behind you. Try to also keep your front body, torso and hips facing your mat. Breathe deeply for 5-10 counts. At this point, you may go back to a knee hug and do a few more Warrior III Asanas. Bring your right knee into a Knee Hug and do the sequence with your other leg.

You may also use a chair, table or wall for support. Don’t forget to breathe too!

10.) The King’s Asana:

Grab your knee again and give it a hug! Once you have held it for 10 counts of deep breathing, slowly move your hand to your foot as you move your leg behind you. I find holding my ankle really stretches me and provides support as I lean forward with my torso. Slightly bend your standing leg and don’t be afraid to lean forward. Just let go of your leg if you are on the verge of falling. If you can, hold The King’s Asana with continuous breathing as long as you can. Offer up your Halleluyah’s!

Use support for your forward arm. Don’t lean if you don’t need to do so; stand tall and build leg strength while standing on one leg. Try the pose and fall a few times. It’s a learning process. Do whatever suits you. There is no wrong way. Enjoy, have fun and praise God while you do!

…and that’s how you Halleluyah your Asanas!

Blessings!

KEEP CALM AND BREATHE

Posted on by pennyjoliver

 

What happens to our body when we are stressed? It defends itself, of course!

Amazingly, God has created us with an entire defense system that turns on as soon as we become stressed. Dr. Herbert Benson, a cardiovascular specialist at Harvard Medical School coined it “The Relaxation Response.”  Esther Sternberg, physician and author of several books on stress and healing, explains how it works.

 

Immediately, our heart rate speeds up and diverts blood away from our guts and to our muscles so we can run away. The pupils of our eyes constrict, so we can keenly focus on our attacker. The bronchii of our lungs increase blood oxygenation and convert energy stored in the liver into fuel for strength and stamina.  She also states that if we are stressed for too long, our body starts to release stress hormones and nerve chemicals that we do not want floating around in our body. That is why it’s important to our health to chill out as soon as possible. Perhaps God designed our breathing system with that in mind: that we might trust in Him for help.

Next time you feel stress coming on, drop and give yourself 10 long and deep breaths. Chill and meditate on this verse of Scripture and just breathe… let God take care of it all!

More ” Halleluyah Moments ” please!