http://visualizehealthyliving.com/

Visualize Health, Richmond, VA (2025)

09/14/2019

Mindfulness, Visualization and meditation can help you improve and maintain your overall health and well-being! VISUALIZE HEALTH is offering classes and workshops to teach you these practices at our beautiful new studio at the Wellness Village in Henrico, VA. Enroll soon to reserve your spot in our Fall offerings that begin in October. Contact Susan at visualizehealth@gmail.com to learn more or to receive an e-brochure outlining all current Visualize Health offerings.

09/10/2019

🍂😬⚡️😳🍂Has the return to your fall schedule left you feeling stressed? Anxious? Sleepless? So many things in our lives can throw us out of mind-body-spirit balance. The following are some examples:
🍁juggling kids’ busy schedules;
🍁dealing with difficult teenage behavior;
🍁new babies;
🍁long “to do” lists;
🍁work deadlines;
🍁difficult clients, customers or co-workers;
🍁insomnia;
🍁the declining health of a loved one; and
🍁health challenges of your own.

All of these things can interfere with our peace and leave us feeling unfocused, stretched thin, short-tempered and exhausted. The good news is that Mindfulness and its keystone practice—meditation—can help! The practice of Mindfulness helps you control your run-away mind and be present to what’s in front of you. This can lead to greater peace, more joy in your life, improved focus (which leads to increased productivity), and better sleep quality. Meditation has also been scientifically shown to lower the heart rate and encourage slower breathing, which helps to not only lower blood pressure, but also achieve a better night’s sleep. The National Sleep Foundation has reported that meditation has been shown to increase sleep time, improve sleep quality, and make it easier to fall (and stay) asleep.

Although many of us feel too busy to start something new—like learning Mindfulness and meditation, a relatively short investment of time into learning these practices can actually create more time in your life! Because these practices can help you learn to remain more present and focused in each waking moment, you can get more done in less time. Mindfulness and meditation can also help your productivity by assisting you achieve a longer and more peaceful sleep, so you experience less exhaustion during your waking hours. This can result in more time to relax and enjoy your life!

Visualize Health with a beautiful new studio at the Wellness Village in Henrico has Mindfulness and Meditation classes and workshops starting the first week in October! Contact Susan at visualizehealth@gmail.com for details.

05/10/2019

As I observed the Tibetan Buddhist monks create their colorful and intricate sand Mandala at the Virginia Museum of Fine Arts on Sunday, May 5th, I was reminded about the power of the present moment. One mind-wandering thought about yesterday or tomorrow by the Monks working on the Mandala would have resulted in misplaced sand onto a work of art that was already days into the process of being created with the greatest of focus. The creation required complete presence to the process. Exact duplicates of colors and patterns were carefully placed around the perimeter of the mandala without of the use of an electronic color formulation device or measuring tool. Creating this symmetrical beauty required keen observation and intense mental concentration.

But the lesson from these monks does not end with teaching us about the power and value of being fully present to tasks before us. In August, these same monks will return to the Virginia Museum of Fine Arts to dismantle their Mandala. Art aficionados take painstaking efforts to preserve fine works of art, and yet, this incredible work of art will be quite simply swept away. The lesson? It’s the journey, not the destination that’s important. This dismantling reminds us that it is the journey of moments that matters, not the preservation of one beautiful moment on the journey. The journey is about being present to what is in front of us in each moment and to give equal weight to each of these beautiful, delightful and sometimes challenging experiences, whether they’re filled with a gorgeous sunset, a friendly smile, a difficult moment at work, a frustrating moment with a friend or colleague, the sound of beautiful music, a heartfelt apology, the peace of silence, a family member who is suffering from a chronic illness, or a group of monks creating a sand Mandala. It is our full presence to each of the lessons and experiences before us that create a life-long journey likened to a rich tapestry—hand-loomed with some loose threads, but completed with love and dedication.

Susan Warner teaches Mindfulness at Visualize Health. Contact her for information on instruction at:
visualizehealth@gmail.com.

05/03/2019

🌷☀️PEACEFUL, SPRINGTIME MEDITATION WORKSHOP!☀️🌷

🧘‍♀️The Visualize Health Saturday morning Meditation Workshop, scheduled for May 11th, is quickly approaching. It is almost full, so if you’re interested, please consider registering soon! Details follow.

🧘🏻‍♀️SATURDAY MORNING MEDITATION WORKSHOP🧘🏽‍♀️
Join Susan and Dr. Mark Warner for a meditation workshop! This event promises to be a relaxing way to end one week and begin the next. The workshop, which is open to new and seasoned meditators, will include:

• meditation instruction and practice;
• guided meditation on self-acceptance, self-appreciation and self-love;
• guided imagery;
• Mindful Moments; and
• a presentation by Dr. Warner on the benefits of meditation.
• The workshop will end with a question and answer session.

DATE:
Saturday morning, May 11th
TIME:
9:30 a.m. to 12:30 p.m.
COST:
$40
REGISTRATION:
Contact Susan at visualizehealth@gmail.com to register and receive payment instructions.
LOCATION:
The VISUALIZE HEALTH Studio,
The Wellness Village
1404 Starling Drive
Building B, Studio A
Richmond, VA 23229

04/13/2019

🌷APRIL! 🌷 There is so much new life around us! This is a perfect time to renew your body, mind and spirit with meditation! Breathe in the peace and beauty all around us and release the stress that is affecting your physical and emotional well-being.

A 2013 report in “Psychology Today” outlined the following as some of the research-based benefits afforded to those who meditate regularly:

🌱An increased immune function;
🌱A decrease in the experience of pain;
🌱A decrease in cellular inflammation;
🌱An increase in the experience of positive emotions;
🌱A decrease in depression and anxiety;
🌱A decrease in the body’s harmful stress response;
🌱An increased sense of social connection;
🌱An improved ability to regulate emotional responses to various situations;
🌱Increased productivity by improving focus and attention; and
🌱Improved memory.

If you can benefit from any of the above, consider taking my 6-week Mindfulness Class (Tuesdays, April 30th-June 4th) or my Saturday morning meditation workshop (May 11th from 9:30-12:30). When teaching a one-hour Mindfulness class to a group of high school students recently, I observed high-strung, stressed students when I walked in the room. The chatter was silly, unfocused and non-stop. After one-hour of meditation and breath work instruction, this same group of students was calm, focused, refreshed and ready to continue with a productive day of learning and studying! I have seen the same results with groups of adults.

Visualize Health is also offering a BOOST! class for meditators with experience. Come receive group support and encouragement with your meditation practice! Wednesdays: 4/24, 5/8, 5/22 and 6/5. 6:30-8:00 p.m.

Contact Susan at visualizehealth@gmail.com for more details.

08/27/2018

VISUALIZE HEALTH HAS A NEW LOCATION IN RICHMOND!
Fall is around the corner and that means getting back to school and work routines. For some of you, it also means a return of nagging stress that leaves you feeling tired, sick and restless. Meditation can help! Fall classes are now forming at our Midlothian and NEW Richmond locations. Our new studio is in the Patterson Office Park near Three Chopt. Mindfulness meets on Tuesdays. Visualization meets on Wednesdays. Classes start the week of September 16th. Contact Susan at visualizehealth@gmail.com for details.

03/20/2018

It may be the SPRING EQUINOX, but the weather in Richmond, Virginia is a whole lot more like a lion than a lamb! As an eternal optimist, I like to see the symbolic value in this. Let’s bring all of our emotional and physical difficulties (our lions) with us to the front door of spring, so we can mindfully acknowledge each challenge and work to shed and move beyond them in this season of rebirth and new growth. Mindfulness and Reiki training can help you with this process!

Mindfulness training teaches techniques that include, but are not limited to, sitting meditation exercises. These techniques can help you temper your emotional responses to situations and difficult relationships in your life and reduce the stress many of us carry from time to time in our minds and bodies. People who have studied Mindfulness find that even a 5 or 10 minute daily commitment to these techniques has a positive impact on their lives. It can improve your life too!

Reiki, which can be learned by anyone in a two-day weekend workshop, is one of the most wonderfully relaxing and healing tools in my toolbox and is probably the least understood by the general public. Reiki is not a religion! Reiki means “life force energy flowing around the whole of creation.” Reiki training teaches you to tap into this energy (the same energy you tap into for Yoga, Tai Chi and Qi Gong) to help you with relaxation, stress reduction, pain reduction and gentle healing. I refer you to centerforreikiresearch.org for a review of research that has been conducted on the healing effects of Reiki. While this research is not extensive enough to be conclusive, it does seem clear that stress and anxiety weaken our immune systems, and the soothing, calming affects of Reiki can help reduce the stress levels in our bodies. This is particularly true if you are able to direct Reiki to yourself on a daily basis, and the weekend training will prepare you for doing this. I give soothing Reiki energy to myself every evening! It helps me relax, fall asleep quickly and soothe away any stress I am carrying from the day.

I hope you’ll consider learning these techniques to help you renew, refresh and heal this spring. Visualize Health is offering a spring Mindfulness class on Thursday evenings beginning March 29th. We’re also offering a Reiki Level I and II workshop the weekend of April 28th and 29th. Contact Susan at visualizehealth@gmail.com for more details and/or to register for these classes!

Hoping you have a healthy and peaceful spring,
Susan 🌹

03/13/2018

I love this article: “20 Scientific Reasons to Start Meditating” by Emma Seppälä, Ph.D.

VISUALIZE HEALTH is offering a spring Mindfulness class that will meet for 5 Thursday evenings beginning March 29th. Contact Susan at visualizehealth@gmail.com for details!

20 SCIENTIFIC REASONS TO START MEDITATING TODAY: NEW RESEARCH SHOWS MEDITATION BOOSTS YOUR HEALTH, HAPPINESS, AND SUCCESS!
written by Emmamseppala
September 19, 2013
20 Scientific Reasons to Start Meditating Today: New research shows meditation boosts your health, happiness, and success!
I started meditating soon after 9/11. I was living in Manhattan, an already chaotic place, at an extremely chaotic time. I realized I had no control over my external environment. But the one place I did have a say over was my mind, through meditation. When I started meditating, I did not realize it would also make me healthier, happier, and more successful. Having witnessed the benefits, I devoted my PhD research at Stanford to studying the impact of meditation. I saw people from diverse backgrounds from college students to combat veterans benefit. In the last 10 years, hundreds of studies have been released. Here are 20 scientifically-validated reasons you might want to get on the bandwagon today:

It Boosts Your HEALTH

1 – Increases immune function (See here and here)

2 – Decreases Pain (see here)

3 – Decreases Inflammation at the Cellular Level (See here and here and here)

It Boosts Your HAPPINESS

4 – Increases Positive Emotion (here and here)

5 – Decreases Depression (see here)

6 – Decreases Anxiety (see here and here and here)

7 – Decreases Stress (see here and here)

It Boosts Your SOCIAL LIFE

Think meditation is a solitary activity? It may be (unless you meditate in a group which many do!) but it actually increases your sense of connection to others:

8 – Increases social connection & emotional intelligence (see here and – by yours truly – here)

9 – Makes you more compassionate (see here and here and here)

10 – Makes you feel less lonely (see here)

It Boosts Your Self-Control

11 – Improves your ability to regulate your emotions (see here) (Ever flown off the handle or not been able to quiet your mind? Here’s the key)

12 – Improves your ability to introspect (see here & for why this is crucial see this post)

It Changes Your BRAIN (for the better)

13 – Increases grey matter (see here)

14 – Increases volume in areas related to emotion regulation, positive emotions & self-control (see here and here)

15 – Increases cortical thickness in areas related to paying attention (see here)

It Improves Your Productivity (yup, by doing nothing)

16 – Increases your focus & attention (see here and here and here and here)

17 – Improves your ability to multitask (see here)

18 – Improves your memory (see here)

19 – Improves your ability to be creative & think outside the box (see research by J. Schooler)

20. It Makes You WISE(R)

It gives you perspective: By observing your mind, you realize you don’t have to be slave to it. You realize it throws tantrums, gets grumpy, jealous, happy and sad but that it doesn’t have to run you. Meditation is quite simply mental hygiene: clear out the junk, tune your talents, and get in touch with yourself. Think about it, you shower every day and clean your body, but have you ever showered your mind? As a consequence, you’ll feel more clear and see thing with greater perspective. “The quality of our life depends on the quality of our mind,” writes Sri Sri Ravi Shankar. We can’t control what happens on the outside but we do have a say over the quality of our mind. No matter what’s going on, if your mind is ok, everything is ok. Right now.

It Keeps You Real

Once you get to know your mind, you start to own your stuff and become more authentic, maybe even humble. You realize the stories and soap operas your mind puts you through and you gain some perspective on them. You realize most of us are caught up in a mind-drama and become more compassionate towards others.

And…the more you meditate, the more you seem to benefit, research studies such as this one suggest.

Myths about Meditation

Having an empty mind—nope, in fact, when you start meditating, you’ll find its quite the opposite

Sitting in lotus position—nope, you can sit on the couch (just don’t lie down, you’ll fall asleep)

Sitting for an hour a day—nope, small doses work just fine, (see here and – by yours truly – here)

Chanting in a language I don’t understand—nope, not unless that floats your boat

Buddhist, Hindu or religious—nope, not unless you make it so

Weird—what’s so weird about sitting and breathing? Besides, US congressmen, NFL football leagues and the US Marine Corps are doing it, how weird can it be?

Wearing robes—what?

“I can’t meditate” because

I can’t clear my mind—no worries, while you’re sitting there you’ll experience the noisy chaos of a wound up mind that’s unwinding: tons of thoughts, feelings and emotions. Don’t worry about how you feel during, notice how you feel after and throughout the rest of the day

I can’t sit still—that’s ok, just sit comfortably, fidget if you need to

I get anxious—that’s also normal, all the junk’s coming up, learn some breathing practices to calm yourself down, exercise or do yoga before meditating

I hate sitting still—that’s fine, then go for a walk without your earphones, phone etc; or start with yoga; or do breathing exercises…give yourself time to just “be” without constantly “doing” something

I tried and I hated it—there’s not just one kind of meditation, there’s a whole menu out there, look for the shoe that fits: mindfulness, Transcendental, compassion, mantra, Vipassana, Art of Living breathing practices, yoga nidra, yoga, insight, loving-kindness, tai chi etc…

I don’t have time – if you have time to read an article about meditation all the way through, you have time to meditate. Think of all those minutes you waste every day on the internet or otherwise, you can definitely fit in 20 minutes here or there to give your life a boost! Gandhi is quoted as saying “I’m so busy today, that… I’m going to meditate 2 hours instead of 1.”

11/11/2017

I think of the trees and how simply they let go, let fall the riches of a season, how without grief (it seems) they can let go and go deep into their roots for renewal and sleep. … Imitate the trees. Learn to lose in order to recover, and remember that nothing stays the same for long, not even pain … Sit it out. Let it all pass. Let it go.
~ May Sarton

11/09/2017

John Lennon on living an open-hearted life. I love this!! 💜

There are two basic motivating forces:
fear and love.
When we are afraid,
we pull back from life.
When we are in love,
we open to all that life has to offer
with passion, excitement, and acceptance.
We need to learn to love ourselves first,
in all our glory and our imperfections.
If we cannot love ourselves,
we cannot fully open to our ability
to love others or our potential to create.
Evolution and all hopes for a better world
rest in the fearlessness
and open-hearted vision
of people who embrace life.

- John Lennon-

10/25/2017

As we head into the holiday season, we each find ourselves in different emotional places. For some, this is a season filled with joy and festivities. For others, this is a season filled with loneliness and despair. Some report feeling both anticipation and dread. For those who are undergoing serious health challenges, the holidays may be filled with sadness and worry. For others, this is a season of juggling work, home, extended family visits, shopping, cooking, entertaining and socializing, which can be as challenging and stressful as it is enjoyable. For some, the crowds and congestion during the holiday season create endless feelings of anxiety. Stop for a moment and think (without judgment) about your response to the holidays.

Regardless of how you respond to this season, traveling through these two months mindfully can help you experience a greater sense of joy and peace that transcends your life circumstances. If you’re feeling stressed or worried, anxious or afraid, stop for a minute and be mindful of your breath—the gentle inhale and exhale of one breath. Think of each breath as an experience you’ve never had before. Perhaps it will be cold enough to see your breath as we close in on the new year. Think about the joy of a child who sees his or her warm breath exhaled into the cold air for the first time. A new experience such as this can be yours each time you breathe. With each mindful breath comes a new moment that is not burdened with tiresome recordings of the past or concerns about the future. Each breath is a refreshing acceptance of the beautiful, new, unencumbered moment before you—the blossoming of a lotus flower above its muddy roots.

Now look around at the brightly colored leaves and the lights. Notice the bright orange pumpkins. Listen to the birds and perhaps the children singing. Feel the cool air on your cheeks. Smell the crisp air. Taste a crisp, juicy apple. Look at the smiles on the faces of children. As you are present to these moment to moment gifts, feel your heart lift, and then breathe in a new breath and see what unfolds in the next moment, and the next...

For those of you who would like some help with embracing the holiday season more mindfully, Visualize Health is offering two evening courses in November—one on Self-Compassion and one on general Mindfulness techniques. These 3-week courses can offer you a respite from the stresses of the holidays and help you fill the coming weeks, days and hours with countless peaceful moments. Contact Susan at visualizehealth@gmail.com for details and/or to register. (There are no classes during Thanksgiving week.)

10/14/2017

We are fully into fall--changing leaves and changing temperatures. As without, so within! This is a wonderful time of year to embrace the positive change that can manifest in your life as you go within and experience the healing power of Mindfulness, Visualization and Energy.

For our short fall session, Visualize Health is offering one weekend workshop (Reiki energy training--November 4th-5th) and two mini 3-week classes--one on Self-Compassion and a Mindfulness Refresher/Ongoing Support Class. Each of these mini classes begins the week of November 5th. (There will be no classes during Thanksgiving week.) Please contact us by e-mail at visualizehealth@gmail.com for details and a copy of our e-newsletter that describes each of these courses. We hope you’ll join us as you continue on your healing journeys!

Visualize Health

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