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abdominal pain, 52, 127
acid, stomach, 124–25
adrenalin, 12, 22, 27, 90, 123
affirmation, 19
aging, 44, 78, 199, 200
alcohol, 17, 19, 63, 67, 79, 202
allergies, 48, 49, 50, 51, 115, 141, 187, 206
all-or-nothing thinking, 25
allowance, 34
alveoli, 97, 99–100
Alzheimer’s disease, 199–200, 216, 218, 219
amino acids, 66, 123, 219
anaphylaxis, 51–52
anger, 10, 70, 182
antibacterial soaps, 50
antibiotics, 140, 141
antibodies, 47, 48, 64, 66
antigens, 47, 48
antioxidants, 44, 64, 65, 91, 92, 115, 138, 141, 166, 218
anus, 122–24, 132
anxiety, 3, 18, 19, 20, 22–25, 30, 40, 78, 79, 81, 119, 123, 199, 206
appetite, loss of, 103
appreciation, 116
aromatherapy, 60–61, 63
arthritis, 149, 173, 174
asthma, 48, 99, 100, 101, 106, 108, 113, 115, 117
autoimmune disorders, 44, 48–51, 79, 100, 139
awareness exercise, 10–11, 55–56, 84–85, 108–9, 132–33, 156–57, 180–81, 208–9
back pain, 152, 156, 169–91
bacteria, 44, 45, 47, 49, 50, 63, 66, 99, 122; gut, 50, 66–67, 115, 125–26, 129, 136, 140–42
beliefs, 4, 5, 9, 15, 16, 20, 36, 40, 53; brain and, 199–216; changing, 24–26; examining, 35–37; gastrointestinal system and, 133–35; immune system and, 56–58; lungs and, 109–11; musculoskeletal system and, 153–65; negative, 15, 18–26; spine and, 174–86
bladder, 19
blame, 26
bleeding, abnormal, 52
blood, 72–76; clots, 74–75, 151
blood pressure, 15, 27, 33, 40, 74, 82; high, 15,79, 89
blood sugar, 8, 13, 15, 89, 217
body language, 21–22
bolus, 121–22
bone density, 39, 190
bones. See musculoskeletal system; spine
bowel movements, 122, 125, 129, 139, 140; change in, 52, 127
brain, 8–10, 12, 41, 71, 73, 96, 98, 119, 193–219, 223; alpha and theta waves, 41; anatomy and functions, 196–99; cognitive decline and risk factors, 199–201; cognitive training, 214; emotions and, 199–216; examining, 208–10; exercise and, 216–17; gateway of, 211–14; nutrition and, 217–19; oxytocin and, 28; pause and optimize your awareness, 196–207; problems, 199–207; red flags, 203–4; release, relieve, and restore, 210–19; reward centers, 22–23; stress and, 8–14, 18, 19, 22–28, 32–33, 200–216; trauma, 202, 203; wisdom traditions and, 204–7; witnessing and, 207–8
breast cancer, 39, 50
breast lumps, 53
breathing, 3, 38, 55, 58–59, 85–86, 95–96, 108–9, 132–35, 180, 208; lungs and, 95–117; POWER, 33; practices, 117, 165; shortness of breath, 78, 102, 107, 152
Buddhism, 35
building your life force meditation, 58–59
bursitis, 148, 149
caffeine, 17, 67
calcium, 146, 167, 189, 190
cancer, 3, 5, 8, 14, 39, 43–44, 48, 49–50, 51, 59, 66, 175; breast, 39, 50; cervical, 49; colon, 39, 50, 139, 142; environment and, 49–50; esophagus, 50; gastrointestinal, 49, 126, 139, 142; liver, 50; lung, 49, 99, 100, 101, 102, 103, 115; pancreas, 50; precancerous conditions, 14–15; red flags, 52–53; skin, 50, 190
carbohydrates, 92, 140
cardiomyopathy, 29–30, 74
cells, 22, 45; brain, 194–219; mutation, 43–44
cerebral cortex, 196, 197, 216
cerebrum, 196–97
chakras, 36–37, 130, 204–5
change: of beliefs, 24–26; responsibility for, 24–26
chemicals, 4, 61, 101, 113
chemotherapy, 41, 49
chest pain, 77, 81, 152
chicken pox, 48
chicoric acid, 64
childhood, 19, 23, 81, 87, 106, 176–77
Chinese medicine, 36, 53, 58, 113, 114, 130, 152
choices, 14–16, 38; affirmative, 6; healthy and happy, 17–28; making empowered, 14–16
cholesterol, 39, 70, 91; high, 75, 79, 89, 139
chronic compartment syndrome, 151
circadian rhythm, 8–9
circulation, poor, 75
clock genes, 8–9
coffee, 39
colon, 122, 126, 132; cancer, 39, 50, 139, 142
compassion, 93, 94
confidence, 32, 105, 106, 177
contrasting experiences, 37–38
control, taking, 5–6
COPD, 99, 101, 103
copper, 39, 65
cortisol, 12, 22, 27, 39, 61, 62, 64, 90, 217
cough, 52, 78, 102
counseling, 115–16, 161
crying, 113
cystic fibrosis, 99
dairy, 114, 115, 128, 166, 189
dementia, 44, 199–201, 216, 218
dental hygiene, 89
depression, 3, 8, 19, 35, 39, 40, 44, 49, 59, 79, 199, 201–2, 217
diabetes, 8, 15, 39, 49, 79, 89
dizziness, 78
DNA, 4, 8, 41, 43–44
dopamine, 18, 22, 64, 202
drug abuse, 8, 202
eczema, 48
eggs, 65, 66, 139, 189
emotions, 4, 5, 9, 12, 23, 31, 36; balance, 27; brain and, 199–216; examining, 35–37; gastrointestinal system and, 123–24, 128–37; heart and, 70–71, 79–87, 93–94; immune system and, 56–58; lungs and, 109–11; musculoskeletal system and, 153–65; spine and, 174–86; well–being and, 10–11. See also specific emotions
emphysema, 99, 101
endorphins, 22, 217
environment, 49, 54, 177; cancer and, 49–50; genes and, 8–10; lungs and, 99–101, 112–14; mealtime, 142
enzymes, 64, 121, 122, 123, 141–42, 217
erectile dysfunction, 78
examine your emotions and beliefs, 32, 35–37, 56–58, 85–87, 109–11, 133–35, 157–59, 181–83, 208–10; brain and, 208–10; gastrointestinal system and, 133–35; heart and, 85–87; immune system and, 56–58; lungs and, 109–11; musculoskeletal system and, 157–59; spine and, 181–83
exercise, 5, 17, 28, 38, 39, 53, 54, 59–60, 63, 89–90, 144, 155, 171, 188; brain and, 216–17; gentle, 142; heart and, 89–90; immune system and, 59–60; lack of, 39, 49–50, 59, 79; lungs and, 114; musculoskeletal system and, 162–65; outdoors, 60–62; spine and, 187–88
fatigue, 13, 14, 22, 39, 53, 69, 77, 102
fats, dietary, 22, 49, 63–65, 75, 79, 139, 167, 218; types of, 139
fear, 9, 15, 20, 23, 25, 27, 33, 123, 154, 156, 160, 208, 221, 224; releasing meditation, 183–84; spine and, 176–84
fever, 14, 53, 175
fermented foods, 66, 67, 115, 140–41
fiber, 140
fibromyalgia, 148–50, 156, 168
fight-or-flight response, 12–13, 15
fish, 65, 66, 91, 114, 115, 139, 167, 189, 218
five-element theory, 36–37, 152
folic acid, 64, 65, 219
food, 4, 5, 9, 13, 17, 18, 22, 26, 28, 38, 39, 49–50, 53, 54, 63; brain and, 217–19; cancer and, 49–50; comfort and, 18, 22, 107, 138; digestive system and, 120, 124–29, 137–42; family mealtime, 142; heart and, 90–92; immune system and, 49–50, 63–67; lungs and, 114–15; musculoskeletal system and, 165–67; spine and, 188–19; stress and, 39; tips, 67. See also specific foods
free radicals, 44, 48, 64, 200, 217
fruits, 64, 65, 91–92, 114–15, 129, 139–41, 166, 218
gallbladder, 122, 123, 126, 131, 132
gastrointestinal system, 22, 33, 39, 47, 50, 66–67, 119–42; anatomy and functions, 121–24; bacteria, 50, 66–67, 115, 125–26, 129, 136, 140–42; cancer, 49, 126, 139, 142; emotions and, 123–24, 128–37; examining and, 133–35; immune system and, 66–67; metaphor of digestion, 131–32; nutrition and, 66–67, 120, 124–29, 137–41; pause and optimize your awareness, 121–24; problems, 124–29; red flags, 127–29; release, relieve, and restore, 135–42; stress and, 137–38; wisdom traditions, 130–32; witnessing and, 132–33
generosity, 93–94
genetics, 4, 7–10, 15, 23, 28, 41, 49, 53, 78, 100, 150, 202; environment and, 8–10
glands, swollen, 52
gluten sensitivity, 140, 166
glycemic index, 92
going deeper exercise, 57–58, 85–86, 111, 134–35, 159, 182–83, 210
gout, 149, 150
grains, 66, 92, 114, 140, 166, 167, 189
gratitude, 93–94
growth hormone, 62
guilt, 18, 26
gut bacteria, 50, 66–67
habits, 17–18; bad, 23
hair loss, 78
happiness, 41
headaches, 40, 103, 199, 203, 204, 206–7
healing, 1–6, 26, 28, 222, 223; meditation, 112–13; POWER for, 31–32
heart, 12, 39, 69–94, 98; anatomy and functions, 72, 72, 73–74; attack, 76; chakra, 36; dis-harmony, 74–79; emotional, 70–71, 79–87, 93–94; examining and, 85–87; exercise and, 89–90; medications, 78; nutrition and, 90–92; open, 79–94; pause and optimize your awareness, 72–84; rate, 27, 70; red flags, 76–78; release, relieve, and restore, 87–94; risk factors, 78–79; transplant, 31; wisdom traditions and, 79–84; witnessing and, 84–85
heartburn, 125–27, 140, 142, 187
heart disease, 3, 4, 7, 14, 29–31, 39, 43, 44, 49, 71, 74–79, 89, 92
herbs and spices, 64, 67, 191
HIV/AIDS, 48, 49
homeostasis, 13, 53, 89, 96
homocysteine, 39, 219
hormones, 22, 40, 70, 73, 136–37, 146; brain and, 195–201, 204, 215; gastrointestinal system and, 123, 125, 136; growth, 62; stress, 12, 27, 61, 64, 83
hypothalamus, 196, 197–98
ibuprofen, 4, 186, 187
immune system, 5, 8, 12, 14, 27, 39, 43–68, 114, 175, 176; adaptive, 47, 48; anatomy and functions, 45–48; deficiencies, 48–53; examining and, 56–58; gut care and, 66–67; innate, 47; nutrition and, 49–50, 63–67; pause and optimize your awareness, 45–54; red flags, 51–53; release, relieve, and restore, 58–68; social support and, 67–68; wisdom traditions and, 53–54; witnessing and, 54–56
infertility, 41
inflammation, 4, 8, 13, 18, 27, 33, 39, 44, 63, 66, 79, 92, 100, 136, 155, 167, 174, 186, 200, 217
insomnia, 19, 20, 40
insulin, 8, 18, 92, 217
iron, 39, 65
ischemia, 76
joints. See musculoskeletal system
journal, 3, 94, 128
kidney disease, 50, 174
laughter, 94
legumes, 66, 139, 189
leukocytes, 45, 47
lifestyle, 4, 9, 15, 16, 38
ligaments, 145–47
listening, deep, 213–14
liver, 12, 122, 123, 131; cancer, 50; disease, 126, 187
loneliness, 70
love, 28, 67, 79–82, 93–94, 136–37, 142
lungs, 4, 12, 36, 74, 95–117; anatomy and functions, 97–99; cancer, 49, 99, 100–103, 115; environment and, 99–101, 112–14; examining and, 109–11; exercise and, 114; nutrition and, 114–15; pause and optimize your awareness, 97–107; problems, 99–103; release, relieve, and restore, 111–17; risk factors and red flags, 100–103; wisdom traditions and, 103–7; witnessing and, 108–9
lupus, 48, 79, 100
lymphocytes, 45, 47
magnesium, 65, 189, 190
magnification of problems, 25
manganese, 65
marriage, 20, 107, 155
massage, 185
meats, 63, 65, 66, 139, 167, 189
medications, 2–5, 15, 39, 49, 89, 107, 112, 186–87, 189, 202; back pain, 186–87; heart, 78
meditation, 3, 8, 26, 28, 30, 35, 40–41, 54, 58–59, 82, 90, 163, 215, 216; building your life force, 58–59; healing, 112–13; in motion, 163–64; opening the heart, 88; opening the mind, 211–12; perfect as I am, 136; releasing fear and distrust, 183–84; supported and free, 160–61
memory, 20, 27, 194, 196, 214–15; emotional, 83–84; loss, 199–201, 203, 205
menstruation, 41, 52
mental illness, 199, 200, 201–3
metabolism, 8, 27, 39, 50, 63, 130, 217
migraines, 40
mind, 4, 6, 9, 53, 54, 193–219; losing the, 199–201; open, 32–34, 211–12; quiet, 32–34, 54–56; wisdom traditions and, 204–7
mindfulness, 35, 37, 82, 215
minimization of problems, 25
money, 21
mood, 39, 201–3, 217
movement and flexibility, 162–65
musculoskeletal system, 12, 15, 27, 50, 62, 143–68; anatomy and functions, 145–47; emotions and, 153–65; examining and, 157–59; exercise and, 162–65; nutrition and, 165–67; pause and optimize your awareness, 145–56; problems, 148–52; release, relieve, and restore, 159–68; risk factors and red flags, 149–52; spine and, 169–91; wisdom traditions and, 152–56; witnessing and, 156–57
nature, 60–62, 90, 116, 136, 152; healing and reviving in, 60–62; mindful movement in, 164–65
nausea, 41, 78
negativity, 15, 18, 20, 21, 23, 24–26, 30, 35, 37, 38, 87, 105, 112
nerve pain, 151
nervous system, 40, 71, 98, 147, 176, 205
neurons, 22, 71, 98, 196–201, 212, 214, 216
neuroplasticity, 9, 22, 28
nutrition. See food; vitamins and minerals nuts and seeds, 66, 91, 139, 167, 189, 218
obesity, 8, 39, 49–50, 79
omega-3 fatty acids, 66, 67, 91, 115, 129, 141, 155, 167, 189, 190, 191, 218
open mind, 32–34
opening the heart meditation, 88
opening the mind meditation, 211–12
optimize your awareness, 31, 34, 45–54, 72–84, 97–107, 121–32, 145–56, 172–80, 196–207; brain and, 196–207; gastrointestinal system and, 121–24; heart and, 72–84; immune system and, 45–54; lungs and, 97–107; musculoskeletal system and, 145–56; spine and, 172–80
organ networks, 36
osteoporosis, 149, 175, 188, 190, 191
overgeneralization, 25
overthinking, 32–33
oxidation, 44, 99, 200–201, 217, 218
oxygen, 97, 98, 102, 103, 105, 112, 166
oxytocin, 28, 40, 136–37, 142, 215, 216
pain, 2–3, 40, 52, 70, 81–82, 127, 151, 152, 153; back, 152, 156, 169–91; chest, 77, 81
pancreas, 120, 122, 123, 126, 131; cancer, 50
panic attacks, 78
pause, 31, 32–34, 45–54, 72–84, 97–107, 121–32, 145–56, 172–80, 196–207; brain and, 196–207; gastrointestinal system and, 121–32; heart and, 72–84; immune system and, 45–54; lungs and, 97–107; musculoskeletal system and, 145–56; spine and, 172–80
perfect as I am meditation, 136
personalization, 26
phosphorus, 146
pleura, 97, 100
pneumonia, 99, 100, 102, 115
positivity, 7, 27, 28, 37, 38, 54, 79, 87
potassium, 92
POWER, 29–41; brain, 193–219; examine your emotions and beliefs, 32, 35–37, 56–58, 85–87, 109–11, 133–35, 157–59, 181–83, 208–10; gastrointestinal system, 119–42; to heal, 31–32; heart, 69–94; immune system, 43–68; lungs, 95–117; musculoskeletal system, 143–68; optimize your awareness, 31, 34, 45–54, 72–84, 97–107, 121–32, 145–56, 172–80, 196–207; pause, 31, 32–34, 45–54, 72–84, 97–107, 121–32, 145–56, 172–80, 196–207; release, relieve, and restore, 32, 37–41, 58–68, 87–94, 111–17, 135–42, 159–68, 183–91, 210–19; spine, 169–91; witness your physiology, 31, 34, 54–56, 84–85, 108–9, 132–33, 156–57, 180–81, 207–8
probiotics, 129, 140–42
processed foods, 39, 44, 49, 63, 67, 114, 115, 140, 166
protein, 64, 66, 67, 123, 139, 189, 195
purpose, living with, 162
quiet mind, 32–34, 54–56
radiation, 49, 50
radon, 114
rectum, 122; cancer, 50
red flags, 34; brain, 203–4; gastrointestinal, 127–39; heart, 76–78; immune system, 51–53; lung, 101–3; spine, 175
relationships, 40, 67–68, 70, 80, 81, 87, 93–94, 107, 115–16, 127, 129, 137, 142, 155, 161, 177, 179, 185, 202, 215, 219
relaxation, 19, 27, 40–41, 74; exercises, 58–59, 62, 90, 215–16; response, 40–41, 62
release, relieve, and restore, 32, 37–41, 58–68, 87–94, 111–17, 135–42, 159–68, 183–91, 210–19; brain and, 210–19; gastrointestinal system and, 135–42; heart and, 87–94; immune system and, 58–68; lungs and, 111–17; musculoskeletal system and, 159–68; spine and, 183–91
resilience, 28
responsibility, taking, 24–26
rewards, 22–23
rheumatoid arthritis, 48, 79, 148, 150, 166, 167
running, 90
sacrum, 173
saliva, 121, 138
science, and wisdom traditions, 82–84, 105–7, 155–56, 176–80, 205–7
scleroderma, 49
sedentary lifestyle, 39, 50, 59, 79
seizures, 203
selenium, 39
senses, 194, 204, 211, 214
serotonin, 18, 22, 39, 64, 119, 202
sex, 63
“should” statements, 26
skin, 47; cancer, 50, 190; changes, 52, 53
sleep, 5, 28, 38–39, 62–63, 90, 116–17, 168; brain and, 214–15; deprivation and, 39, 40, 62, 125, 149, 168; disorders, 8, 9, 19, 20, 62, 78, 103, 117, 149, 168; immune system and, 62–63; medication, 40
smoking, 4, 44, 47, 49, 79, 88–89, 101
social support, 40, 67–68, 70, 80, 81, 87, 93–94, 107, 115–16, 129, 137, 142, 155, 161, 177, 185, 215, 219
sore throat, 127
spine, 2–3, 36, 146, 147, 169–91; anatomy and functions, 172–73; emotions and, 174–86; examining and, 181–83; exercise, 187–88; flexibility and realignment, 186; nutrition, 188–91; pause and optimize your awareness, 172–80; release, relieve, and restore, 183–91; risk factors and red flags, 173–75; support and stability, 185–87; wisdom traditions and, 175–80; witnessing and, 180–81
spirituality, 40, 53, 80, 216, 222
spleen, 47, 130
stomach. See gastrointestinal system
stress, 2, 3, 5, 8–16, 17–21, 31, 79, 81, 107, 167–68, 200, 224; brain and, 8–14, 18, 19, 22–28, 32–33, 200–216; digestion and, 137–38; food and, 39; hormones, 12, 27, 61, 64, 83; oxidative, 44, 99, 200–201, 217, 218; power to transform health and, 7–16; reduction, 215–16; response, 12–28, 33, 35, 39, 40, 58, 59, 83, 90, 109, 123–25, 137–38, 153, 174, 198, 211, 221; spine and, 174, 177–78
stretching exercise, 187–88
stroke, 75, 78, 93, 199, 203, 215
sugar, 18, 22, 39, 63, 67, 114, 115, 166
sunlight, 49, 50, 190
supported and free meditation, 160–61
swallowing, difficulty, 52, 127
tendons, 145, 146, 147
thalamus, 196, 197
thymus, 47
toxins, 44, 45, 47, 48, 50, 54, 87, 201, 202; lungs and, 99–101, 105, 112, 113
transform health, power to, 7–16
trust, 26–28, 56, 171, 176, 208, 224; developing tools for, 26–28
tryptophan, 39
turmeric, 190, 191
ulcerative colitis, 48
ulcers, 126
vascular disease, 200–201
Vedic tradition, 36, 53, 105, 130, 204
vegetables, 64, 65, 67, 91–92, 114–15, 129, 139–41, 166, 167, 189, 218
virtues, values, and victories, 87–88
viruses, 5, 12, 13–14, 44, 45–49, 99, 202
vitamins and minerals, 39, 50, 63–65, 91, 115, 122, 138, 145, 166, 167; A, 65, 115, 139; B, 39, 64–65, 92, 115, 125, 219; brain and, 219; C, 64, 91, 92, 115, 189; D, 50, 60, 65, 115, 129, 139, 141, 146, 167, 189, 190, 216; deficiencies, 50; E, 65, 91; essential, 64–65; food sources, 64–65; K, 65, 189; spine and, 189–91; stress and, 39; supplements, 141, 167, 189–91
walking, 59, 60, 90, 142, 144–45, 164, 188
water, 138, 167
weight loss, unexplained, 52, 102, 127
wisdom traditions, 36, 95; brain and, 204–7; digestion and, 130–32; heart and, 79–84; immune system and, 53–54; lungs and, 103–7; musculoskeletal system and, 152–56; science and, 82–84, 105–7, 155–56, 176–80, 205–7; spine and, 175–80
witness your physiology, 31, 34, 54–56, 84–85, 108–9, 132–33, 156–57, 180–81, 207–8; brain and, 207–8; gastrointestinal system and, 132–33; heart and, 84–85; immune system and, 54–56; lungs and, 108–9; musculoskeletal system and, 156–57; spine and, 180–81
work, 20
yoga, 59, 60, 117, 142, 163, 188, 217
yogurt, 67, 140
zinc, 65