by Susan Kapatoes, MHA, CPC

Whether you are new to meditating or a seasoned practitioner, I have summarized a list of commonly asked question that I have received about meditation which you should find useful. If you have questions that are not listed here, please leave a comment and I’ll be happy to answer them for you.

Can you customize a meditation for me?

  • Yes, I can customize a meditation to meet your specific needs. For example, if you are feeling stuck and need help moving forward, I can create a guided meditation for your particular situation so you may continue to progress in your personal development goals.

How do I know if I am progressing?

  • You know you are progressing if there are behaviors in your life that have changed in a positive way due to meditating. For example, if one of your goals is to develop stronger will power, you may find that you are able to stand up for yourself in situations where you could not before.  

Where is the best place to meditate in my house?

  • If you are meditating at home, I recommend that you designate a room specifically for meditation. The space should be quiet, clean, and uncluttered with minimal distractions. Over time, the ambiance of your meditation room will feel peaceful and become a positive reinforcement for your practice.   

Is it okay if I fall asleep while meditating?

  • There might be times when you fall asleep while meditating. Occasionally, this is okay as your body is needing rest at that moment. However, the goal of meditation is not to fall asleep but to remain in a calm focus. In this relaxed but alert state, your conscious mind and subconscious mind are forming a bridge which allows important information to enter your awareness. You may get a sudden insight to a long standing issue you’ve been facing, and you need to be awake in order to process it.    

Can you meditate while walking?

  • A walking meditation can be done and is pleasant to do. When you are walking, the goal is to simply be in-the-moment, observing your surroundings and enjoying the scenery without making a judgement or forming emotional attachments to what you are experiencing. This is the art of mindfulness. You are being an unconditional observer within your environment, whether it be listening to the birds chirping, noticing the scent of a flower, or feeling a gentle breeze upon your skin.

Can meditation be used to help study for an exam?

  • Meditation can help a person concentrate better and have more mental focus. Studies have shown that people who meditate on a regular basis have unique brainwave patterns which are dominated by the Alpha and Theta frequencies. Alpha and Theta brainwave frequencies are associated with the ability to maintain a calm focus which is ideal when you want to study for an exam.  For more information about brainwave entrainment, you can read my blog here.   

Can meditation help with weight loss?

  • Yes, meditation is a great tool for weight loss because it helps the body decrease the cortisol levels in our body, minimizing your desire to binge and overeat. Cortisol is a hormone that is released when we are under stress. It plays a beneficial role in regulating our metabolism, but when we experience chronic stress, our cortisol levels become too high which is a significant factor in weight gain. Please read my blog, How Meditation Helps with Weight Loss, for more information on this topic.   

Do you have to breathe “in-through-your-nose” and “out-through-your-mouth” for meditation to be beneficial?

  • Focusing on your breath will help to keep your mind from wandering. It is not necessary to inhale through your nose and exhale through your mouth to obtain this benefit. You can certainly breathe this way if it is more helpful for you, but the key is AWARENESS. Becoming aware of your breathing helps to cultivate a single-minded focus which helps to keep distracting thoughts from entering your consciousness.    

Is it better to meditate in the morning or night?

  • You can meditate in the morning or night depending upon your preference. I personally prefer the morning as I am more awake and rested, and I am creating a positive tone for the rest of my day. Some people prefer meditating before bedtime as it helps them to sleep better. It is a matter of choice depending upon what you would like to accomplish with your meditation.   

How do you handle distracting thoughts that run through your mind?

  • Having thoughts arise in the mind is a common occurrence while meditating. When you notice that your mind is being distracted by unwanted thoughts, bring your attention back to your breath. Keep focusing on your breath with each inhale and exhale. It is a good practice to simply observe your thoughts without judging or becoming attached to them. Just allow them to be and flow through you. With consistent meditation practice, you will notice that your mental chatter quiets down and becomes less and less of an influence.    

Can I use meditation to help reach my goals?

  • Yes, during your meditations you can visualize what you would like to manifest. The technique of visualization is based on the Law of Attraction which means that we attract and manifest what we consistently focus upon. This is a proactive form of meditation. I recommend reading this well written article by the Chopra Center, How to Use Meditation to Visualize Your Goals, for more information.

What are the benefits of meditation?

  • Better Coping Skills – When you meditate on a regular basis, you are better able to cope with the anxiety of everyday living and remain calmer during stressful situations. The ability to handle your emotional responses to daily stressors is improved.
  • More Self Awareness – You will be able to recognize and stop negative thought patterns that are sabotaging your personal growth before they get out-of-control.   
  • Keener Intuition – Intuitive insights are able to come forth during your waking consciousness much more easily and guide you towards wiser decisions.    
  • More Joy – You will naturally experience more joy in your life because meditation opens your heart and aligns you with your true, authentic self. When you open your heart, you are touching the core essence of your being which is imbued with love, appreciation, kindness, and gratitude.       

Interested in learning more?



Susan Kapatoes, MHA, CPC  is a Holistic Health Practitioner, Nutritionist, Reiki Master, Meditation Instructor, and published author. She is the owner of Inspire Your Journey and a Wellness Partner with Amare Global, the Mental Wellness Company. She is available for appointments at the SheBreathes Balance & Wellness Studio in Walpole, MA. 

by Susan Kapatoes, MHA, CPC

What is Guided Meditation?

Guided meditation is simply practicing meditation with the help of a guide. The guide can be a meditation teacher, a video, or a sound recording. Most guided meditations adhere to this general format: Your meditation guide will ask you to sit in a comfortable seated posture. You will then listen to your guide while they lead you through a series of relaxing visualizations. As you gradually relax and become more and more still, stress fades away, your mental chatter quiets down, and you are able to enjoy the present moment.

Almost all types of meditation have these four elements in common: (1) a quiet location, (2) a comfortable posture, (3) a focus of attention, and (4) a mindful attitude of allowing thoughts to come and go without judging them.


Keys for a Successful Meditation

  • Time Management – Setting aside time for your meditation is one of the most important aspects of this practice. If you do not make conscious effort to setup a regular schedule to meditate, then the chances that you’ll actually practice are very low. This is nothing personal, but simply a reflection of our human nature. I recommend that you start with 5 minutes of mediation and slowly work towards longer periods of time. Ideally, it is great to meditate every day, but even a few times a week is better than none at all. Ultimately, it is up to you as to how often and how long you want to mediate. As with any personal development endeavor, it will require self-discipline and self-responsibility to accomplish the goal.
  • Quiet Atmosphere – In order to get the most from your meditation, it is best to immerse yourself in a quiet atmosphere. It is easier to access that place of calmness within you when there are fewer distractions. If you can meditate in the same place, then all the better. When you practice meditation in the same room over and over again, the energy within the space becomes magnified and helps to support your meditation efforts on an ongoing basis.
  • Being Present – Once you have set aside time to meditate and find yourself in a quiet place while seated in a comfortable position, allow yourself to be fully present in the moment. When you have completely surrendered to the NOW, you are giving yourself the gift to fully experience the benefits of meditation. If your mind is racing with anxious thoughts, imagine yourself placing all of your worries into an imaginary rock. Your problems will not magically disappear, but you can place them on temporary hold so that you can simply enjoy the moment.
  • Focus Your Mind When you give your mind something to focus upon, this makes it easier for your mind to stay present in the moment and not wander into the land of scattered thoughts. These are the tools that I use to help focus the mind: Breathing, Music, Toning, and Guided Visualization.  
  • Breathing

    If your mind starts to wander, come back to your breath. Be mindful of your breathing by noticing your breath flowing naturally in and out of your body. As you inhale, feel your abdomen rising. As you exhale, feel your abdomen gently go down.

  • Music

    Music can be a powerful catalyst and can help you enter into a meditative state more easily. Here are some of my favorite artists. I recommend that you do your own exploring to see which ones resonates with you: (1) Tom Kenyon, (2) EquiSync, and (3) PowerThoughts Meditation Club.

  • Toning

    The art of toning involves repeating a word or set of words over and over again. This technique helps to strengthen your intention and integrate the vibration of the words into your energy field. If you would like to develop more compassion and empathy, an example of a mantra that you could use would be: I Am Kind.

  • Guided Visualization

    Sometimes it is easier to access a calm state by listening to the soothing voice of a guide leading you through a meditative experience. It could be a simple 5-minute centering exercise, or a more involved meditation where you are taken on a journey to explore an interesting place such as the forest or a tropical beach destination.


Two Minute Calming Meditation

Listen to Audio

Develop a Positive Mindset

Listening to this two-minute guided meditation that I voice recorded for your use will help you develop a more positive mindset.  You can download and listen to this calming technique whenever you would like to feel inspired and uplift your vibe. It is based upon the Quick Coherence Technique from the HeartMath Institute and I hope you enjoy it.


Script of Audio

This quick heart-centered breathing technique can be used to reduce nervousness before beginning a new task, dealing with stressful situations or if you just need a moment to pause and take a break from your daily activities. When you are ready, find a comfortable position and close your eyes. Pause. Focus your attention on your breathing. Let your breath flow naturally in and out. Allowing yourself to let go and completely relax.

Now imagine yourself breathing in and out through your heart.

As you breathe in and out through your heart, think of someone or something in your life that you are grateful for. Pause. As you recall this person or place that makes you feel happy, allow this feeling of gratitude and appreciation to flow throughout your entire being and into every cell of your body. On your final inhale, think about this moment and know that you can access this place of calmness within you whenever you need it. Pause. I hope you enjoyed this meditation and have a wonderful day.


If you are interested in experiencing a guided meditation, you may contact me via phone at 508-282-7877 or email at for a FREE Consultation today.  I would be happy to talk with you about the benefits of meditation and I can always customize a meditation to suit your particular needs.


With Much Gratitude,

Sue ?

by Susan Kapatoes, MHA, CPC

In my previous blog, Determining the Real, we talked about the importance of staying true to yourself by listening to your gut feelings and intuitive hunches. It is crucial to pay attention to these inner cues and act upon this guidance if it is going to fulfill its purpose and propel your life forward.

Luckily, I was given the golden opportunity to practice my own advice during May of 2018. As some of you know, I recently decided to rent my own office space in order to promote my business, Inspire Your Journey LLC – a company that is 100% dedicated to helping people transform their wellness goals into action.

Inspire Your Journey offers Holistic Health Coaching, Reiki Energy Balancing, Guided Meditations, and Educational Seminars to individuals, groups or small businesses looking to bring the benefits of holistic wellness into their workplace: a decrease in stress and anxiety, improved morale, consistency, and stability.

Listening to My Heart

I enjoyed having my own practice space but, even better, I LOVE being surrounded by a community of like-minded people. Over time, I realized that I could only obtain this type of support system by being affiliated with an organization that was firmly established in the community.

I was excited to start my new business venture, but I hadn’t considered all the moving pieces that are required to grow the business most efficiently. Inspire Your Journey has much to offer, not only to clients, but to the community at large. After much contemplation, I decided to connect with a local wellness center and work in collaboration with other people who have the same goals and aspirations as the mission of my business.

The mission of Inspire Your Journey is to help people transform their wellness goals into action and achieve total health of their mind and body with ease and grace.


The result? When you are able to achieve total health of your mind and body with ease and grace, you are able to experience more happiness, inner calmness, and balance in your life.

SheBreathes Balance & Wellness Studio

When I first stepped into the SheBreathes Balance & Wellness Studio, I was WOWED by the positive energy imbued throughout the physical space. As soon as I walked through the door, I was greeted by an atmosphere of joy. As I perused the studio, I allowed myself to soak in the healing vibrations which felt wonderful.

Yes, within this space, there was something special that I couldn’t quite articulate into words, but it felt enlivened with a beautiful energy. It was almost like being transported into another world – one where I felt buoyed by the enchanting ambiance as I breathed the scent of lavender essential oil being diffused throughout the air.

And then I met Jennifer Gulbrand, the owner of SheBreathes, and it was easy to see why this place was humming with such an incredibly uplifting vibe. Jennifer is excited about her mission which is reflected in her words, mannerisms, and the dedication she shows to the SheBreathes Balance & Wellness Studio.

If you complement Jennifer about the great atmosphere of her studio, she will humbly say that it is not about her – it is about WE – it is a combination of the members and the guests co-creating this nourishing energy of support:

“The physical space is wonderful but it’s the positive energy in the studio that makes it most unique. Our members and guests are making meaningful connections with like-minded people in a warm and inviting sanctuary. When guests walk in, they breathe in the essential oils, listen to relaxing music, and almost immediately their shoulders drop and they feel at home. The vibe we’ve created is positively influencing the way people feel about themselves.”

The SheBreathes Mission

SheBreathes Balance & Wellness Studio is a women’s community and collaborative dedicated to the education, empowerment, and advocacy for the renewal of women’s mind, body and soul. Men are welcome to join this community too, although the main focus is empowering women to reach their full potential.

In Jennifer’s words:

“SheBreathes is my way of supporting a modern evolution of the women’s movement. We hold space for women and to practice self-care and experience sisterhood and support. It’s no secret that women need strong connections with other women to feel whole. Studies suggest that powerful female friendships can have a measurable impact on overall health. When women bond together, they can make a meaningful difference in their own lives and in the lives of others.”

The mission of SheBreathes substantiates the mission of Inspire Your Journey which is why I chose to work with Jennifer. In order to get a clear picture of where our life is headed, sometimes we need to pause and slow down. The process of being self-aware begins with knowing what we want and what holds value for us.

I honor heart-centered friendships and strong community relationships which is why I decided to corroborate with SheBreathes Balance & Wellness Studio.

Looking Within

What makes your heart sing? What brings you joy? It is imperative that you know the answers to these questions so you can create the life that you desire. Otherwise you will be searching for the answers outside yourself when they can only be found within.

If you are going through a transition in your own life and need clarity, you can begin the process of self-awareness right now by practicing my “Looking Within” meditation that I’ve shared below.

Your intention creates the spark that moves your life forward. This intention cannot be found in a video game, a TV show, or your iPhone. It is a part of your core being and the reason why you are here. If you get lost in the loudness of life’s distractions, you can use this meditation to gain more insight into the direction of your life.

I encourage you to give it a try.

  • Find a quiet place where you can relax and not worry about being distracted. Even if you only have 5 minutes, this is adequate.
  • Take a few deep breathes – in and out – in and out – Focus on your breathe moving freely in and out of your body.
  • As you continue to inhale and exhale, imagine the air that you are breathing is infusing your entire being with calmness. If you can’t feel the sensation of being relaxed, then state out loud: I am Calm. Keep repeating this mantra until you feel the link to your inner peace.
  • Project your intention from this state of calm power. If you are unsure of what to intend, then ask yourself: what makes my heart sing? what brings me joy? These questions can be your intention.
  • Allow the answers to manifest. You may get insights right away, or they may manifest in the future. Trust that divine timing is the right time.

A few notes about this meditation – focusing on your breathing gives your mind something to do and helps you to stay present in the moment. Intuitive insights are able to come forth much more easily when we are in a state of calmness. This is why it is important to connect with your inner tranquility.

If you find it difficult to completely relax, then a Reiki energy balancing session can help you to access your inner calm. You can read my blog, Reiki Goes Mainstream, to gain a better understanding of Reiki’s powerful healing benefits.

Closing Thoughts

There will always be challenges during our life’s evolving journey, but there are solutions to overcome them. The key to navigating through the changing landscapes with ease and grace is being aware of your perspective – are you viewing these changes as obstacles to your personal growth or opportunities to heighten your development.

Obstacles can be viewed as opportunities when we use them as stepping stones towards our progress and transformation. I used my business situation as an opportunity to grow rather than allowing it to become an obstacle to my evolvement. And you can do the same!


For questions regarding Inspire Your Journey’s holistic wellness program, you may contact Sue directly at 508-282-7877 or email at

I look forward to supporting you on your wellness journey!




by Susan Kapatoes, MHA,CPC

A Balance Beam Act

When I saw my niece perform her balance beam act for her gymnastics meet, I was astounded at her ability to sustain her inner poise. Watching as a spectator, it is blatantly apparent that the beam is narrow. It is only four inches wide. For the gymnasts, it takes a great amount of concentration to stay aligned and upright throughout the entire act. As my niece was placing one foot in front of the other, I thought to myself, “Isn’t life like a balance beam act?”

When you are centered and in-sync with yourself, you have the capability to make decisions from a place of inner power and stability. Like a gymnast walking the balance beam, it takes a conscious effort to remain within this empowered state of mind. But the more you practice getting in touch with the core of your being, the easier it becomes to tap into this essence and realize the benefits with greater consistency.

The key to navigating your life with ease is to maintain your equilibrium within a world filled with dualities and endless activity abounding from every direction. In this blog, we will discuss the concept of duality along with a tool that you can use to develop your sense of equanimity, a state of mental calmness and stability, especially under stress, strain, or a difficult situation.

What is Duality?

Duality is an instance of opposition or contrast between two concepts or two aspects of something. As hinted by the word “dual” within the word itself, duality refers to having two parts, often with opposite meanings, like the duality of good and evil, peace and war, up and down.

Duality has technical meanings in mathematics and physics. In mathematics, the property of two theorems, expressions, etc., of being dual to each other. In physics, quantum mechanics has shown us that light can behave as both a particle and a wave. As Albert Einstein wrote: [1]

It seems as though we must use sometimes the one theory and sometimes the other, while at times we may use either. We are faced with a new kind of difficulty. We have two contradictory pictures of reality; separately neither of them fully explains the phenomena of light, but together they do.

Similar to the concept of duality is the Chinese philosophy of the yin and yang aspects of our lives that appear to oppose another, but can actually complement each other to benefit the good of the whole. When discussing the concept of duality, it is impossible to talk about the yin or the yang without some reference to the opposite, since yin and yang are bound together as parts of a mutual whole. For example, there cannot be the bottom of a mountain without the top.

There are tangible dualities that run throughout all elements of our lives. From emotional states (happy vs. sad) to personality traits (ambitious vs. ambivalent) to physical sensations (hot vs. cold). It is important to balance these quality types in order to nurture our optimal well-being. When we harmonize our inner self, we can function with more efficiency and clarity.

To demonstrate the importance of balancing our dualistic natures, I will be using the example of the Type A and Type B personality types, including the yin and yang qualities that make up their character traits.

Type A and Type B Personality Theory

The Type A and Type B personality theory describes two contrasting personality types. People who are intensely competitive, highly organized, ambitious, impatient, aware of time management and/or aggressive are labeled Type A, while more relaxed personalities are labeled Type B.

This theory was developed by two cardiologists in the 1950s and had a significant impact on the evolvement of the field of psychology.

The Type A Personality

Type A people are known to be high-achievers, multi-taskers, status-conscious, and proactive. People with Type A personalities are often “workaholics.” They push themselves with deadlines and hate both delays and ambivalence. They are always in a race to achieve lofty goals and cannot rest on their laurels. They have an innate need to compete. If there is no obvious competition, they will create one.

As with all emotional attributes, there are consequences if these behaviors are taken to the extreme. A person with excessive Type A behavior may develop or experience the following: (1) free-floating hostility, triggered by minor incidents; (2) irritation and exasperation; (3) high stress due to competitive drive, and (4) severe edginess due to a sense of urgency.

The Type B Personality

Type B people typically live at lower stress levels and have a greater tendency to disregard physical or mental stress when they do not achieve. When faced with competition, they may focus less on winning/losing and more on enjoying the game. They are usually attracted to careers of creativity such as being a writer, counselor, therapist, actor or actress. However, computer and information technology managers, professors, and judges are more likely to be Type B individuals as well. They are free thinkers and enjoy exploring new ideas and concepts. They are often reflective and contemplate both the “outer and inner world.”

Taken to the extreme, the Type B personality may become too lackadaisical. They could lose the ambition to advance their careers or progress in their personal lives. They may become unconcerned with the details of their life because they often believe that ‘everything will work out.’ Due to this fatalistic attitude, they have a tendency to leave much of their lives to chance instead of taking the initiative to forge their own path.

The Importance of Balance

When viewing the differences between the Type A and Type B personality types, we see that there are positive qualities to both character traits when they are in a balanced state. When either type is taken to the extreme, this is when the irrational behaviors start to manifest.

The Type A goal-driven mentality can be balanced with relaxation techniques such as meditation and mindfulness. The type B personality can be balanced by finding suitable work or hobbies that ignite their passion for living, creating a spark of enthusiasm.

Before we discuss the benefits of meditation as a tool that all people can use to maintain their equanimity, I would like to share a hypothetical story of three hikers and a mountain in order to illustrate the value of balance.

Three Hikers and a Mountain

Three hikers were getting ready to hike a beautiful mountain in Washington State. The skies were clear and the temperature was perfect. One of the hikers, Type A, was determined to reach the top of the mountain as quickly as possible. Type A was goal focused and knew she would reach her destination in exactly two hours. Another hiker, Type B, was determined to take her time to reach the top and not worry how long it would take to complete the journey. Type B was going to enjoy herself, and this was the first priority.

Balance, the third hiker, had a plan. She would arrive at the peak in approximately three hours. This would give her time to appreciate the breathtaking environment, but she would keep going at a steady pace until she reached the target. It was 8 am. If she reached the top by 11 am, this would give her enough time to explore the peak and eat lunch without having to rush. She would start her descent at 1 pm, leaving ample time to reach the bottom before it started to get dark.

Type A succeeded in reaching her goal in a quick two hours. She briskly walked the path with her eyes glued towards the ground, intent on the placement of her feet. The wild roses that were blooming in full grandeur escaped her attention. Their sweet scent drifting through the air, unnoticed by her senses which were completely devoted to finishing the task at hand. A majestic bald eagle was perched in a nearby tree, observing Type A as she strode by with steadfast conviction and singular concentration on the mission.

Type B reached the top of the mountain in five hours, but there was not enough time to eat her lunch and explore the environment. There was also the risk of darkness descending upon her as she hiked the long return. Type B enjoyed the delicate flowers, the bald eagle, the soothing streams, and the sauntering deer along the way. But her lack of foresight in planning this adventure was placing her in a dangerous situation of not reaching the bottom before dusk encroached upon her.

I use this example as a way to show that there are benefits to being goal-focused because Type A people get the job done. They are efficient and hyper-concentrated on the final target. But they tend to miss the joys of a life fulfilled by the heart. They forgo the simple pleasures in order to satisfy their sense of duty to complete the end objective.

Type B was able to reach the destination, but her lack of planning produced a stress-filled venture down the mountain. She thoroughly enjoyed the journey towards the goal but did not prepare for the entire show. She also was hyper-concentrated, but it was on the peripheral attractions, and not enough on the task at hand.

Balance employed a combination of both the Type A and Type B skillsets. She enjoyed the journey to the top but was also aware of the bigger picture. She was cognizant of the fact that she had to leave herself ample enough time for the return hike as well. This idea of being mindful of the entire experience, and not just focused on one element of it, can also be applied to the way we live our lives.

In this modern world, there can be many obstacles along the path towards fulfilling your dreams. These challenges have the potential to block or delay the attainment of your aspirations. Each one of us has different values, but if you can enjoy your life experience while cultivating your ambitions, then you have the best of both worlds.

Luckily, there are tools that you can use to strengthen your inner balance so that you can maintain your centeredness and focus. For this blog, I will be highlighting the benefits of meditation, a universal technique that can be practiced by anyone, regardless of personality type.

The Benefits of Meditation

In 2013, a Harvard Medical School Study [2] sought to verify the acute benefits of meditation after just one Relaxation Response (RR) session. The researchers were interested in discovering the molecular mechanisms that were responsible for counteracting the adverse effects of stress disorders. They measured acute transcriptional changes in genetic activity after participants listened to one relaxation CD.

Overview of Harvard Study:

  • Sample Size: 52 subjects, both RR veterans and novices.
  • Method: Listened to one relaxation CD, twenty minutes in length.
  • Blood Samples Taken: Prior, immediately after, fifteen minutes after listening to CD.
  • Results: There was an increase in energy metabolism, insulin secretion, and telomere maintenance. A telomere is a region of repetitive nucleotide sequences at each end of a chromosome, which protects the end of the chromosome from deterioration and prevents it from fusing with neighboring chromosomes. There was a decrease in blood pressure, inflammatory response, and stress-related pathways.
  • Conclusion: Human genetics are rapidly affected by RR techniques, such as meditation. Enhanced genomic activity causes physiological changes within our body via biological pathways that are linked to select gene sets. This study used advanced genomic testing to analyze transcriptional changes that occurred during one RR session. In molecular biology and genetics, transcriptional regulation is the means by which a cell regulates the conversion of DNA to RNA (transcription) which orchestrates gene activity.

The regulation of transcription is a vital process in all living organisms. The findings in this study suggest that RR techniques such as meditation can help to counteract the detrimental effects of stress-related disorders such as hypertension, anxiety, diabetes, and arthritis. It can also improve energy resiliency and cellular stability.

It is interesting to note that this study verified the short-term benefits of meditation. In other words, you do not have to be a seasoned practitioner in order to experience the positive effects of meditation. By simply listening to one relaxation CD, you can feel calm, centered, and peaceful. To have these effects last for a longer period of time, it is recommended to implement a meditative practice on a consistent basis.

Closing Thoughts

We live in a world of duality which is filled with opposing characteristics that are seemingly contradictory to one another. Even though there are yin and yang qualities that differ from each other, they are intrinsically bound to one another as parts of a mutual whole. For example, there cannot be the bottom of a ladder without the top.

Just as Einstein observed that the true nature of light can only be understood by comprehending its ability to behave as both a particle and a wave, so it is with human nature.

To understand our complex behavior patterns, we need to realize that there are dualistic principles that are present throughout all aspects of our lives. In order to maintain a sense of equanimity while navigating the avenues of life, mindfulness and meditation are tools that can be used to develop and preserve our inner clarity.

Mindfulness, in this aspect, comes in the form of awareness. Being aware that we have a choice as to where we would like to live in our mindset. We can choose to operate on the periphery of extremes, or we can choose a more balanced approach and make decisions from the center of our being which is our place of empowerment.

As we saw in the hiking example, Balance chose to combine her goal-focused determination along with her sense of enjoyment to get the most out of her experience. She saw the bigger picture, and this expanded perspective helped her to select the best course of action.

During life’s most challenging and rewarding times, in the balance is where your power resides.


[1] Harrison, David (2002). “Complementarity and the Copenhagen Interpretation of Quantum Mechanics”. UPSCALE. Dept. of Physics, U. of Toronto.

[2] Bhasin MK, Dusek JA, Chang B-H, Joseph MG, Denninger JW, Fricchione GL, et al. (2013) Relaxation Response Induces Temporal Transcriptome Changes in Energy Metabolism, Insulin Secretion and Inflammatory Pathways. PLoS ONE 8(5): e62817.


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