In my previous videos I spoke about the many different forms of meditation. The most valuable to me has been visualization meditation.

I used visualization as part of the process of setting, and reinforcing my goal to be medication free.

All types of goals are best achieved if broken into smaller goals that are more easily achieved.

I have a pill cutter and crusher that I purchased from a local pharmacy. I bought it when I had to treat one of my cats.

I cut their pills into quarters, and crushed one of the pieces into a powder. I added the crushed powder to their food.

A bit more work than putting the pill fragment into their mouth, but I did not have to watch them to ensure they did cough it up.

I would set my Metformin dose of 2 x 500mg pills on the counter.

I took the pill cutter and visualized using it to cut each pill in two, 250mg.

Then I opened the crushing compartment and visualized crushing a pill fragment into a powder and sprinkling on my food.

In the end, my doctor reduced my medication from 1,000mg to 500mg and then to zero.

The visualization of reducing my medication, cutting and crushing pills, was positive reinforcement of my ultimate goal.

There are many ways to use physical things around is to reinforce outcomes we visualize achieving.

A simple pill counter I purchased for a few dollars was a powerful way to visualize my medication being reduced in size and strength.

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Music - Epidemic Sound - Between Dreams - Jon Björk

Visualization can be greatly helped by including memories of places and events that have happened to us.

Wednesday evening as I was drifting off to sleep, by an open window and there was a rain storm outside.

I listened to the heavy rain falling on the trees outside, the roof, and how animals were experiencing the storm.

Cool breezes came in through the open window.

Thursday, it rained again but not so hard, and last night, Saturday, it rained again.

Each time the sound and experience of the storm was different.

If you are visualizing a storm as part of a meditation, recalling such memories can deepen and enrich the mediation.

In Canada, Father’s Day is celebrated June 16, Mother’s Day was on May 12.

Remember to honour and think about your father, and your mother on the appropriate day.

They were there when important events, large or small, took place in your life. They know your life’s history.

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Music - Epidemic Sound - Between Dreams - Jon Björk

Visualization and Movement mediation can be greatly enhanced by correct instruction on how to carry out your chosen activity and having the correct equipment and supplies

An instructor can show you the most efficient, effective, and safest way of participating in your chosen motion.

For example, walking. We all know how to walk, place one foot in-front of the other, right? But a gait analysis and purchasing shoes to support and help the way you walk comfortably is a very sensible idea. As you progress and become more proficient with your movement, go back a little while later and have a new gait analysis completed to understand if anything has changed. Don’t forget to update your shoes often. Remember running shoes, or trainers, wear out and need to be replaced.

Visualize yourself using your new shoes and understanding how you walk. Then visualize walking faster or further to match your improved movement.

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Music - Epidemic Sound - Between Dreams - Jon Björk

This was the second form of meditation I employed to remove negativity after my diagnosis. I use it today as do many professional athletes.

Visualize positive outcomes. Professional athletes visual success and effective execution of their skills.

I used it to visualize becoming medication free. Pills could be cut in half, and two pulls could be one then a half.

Finally there would be no pills at all.

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Music - Epidemic Sound - Between Dreams - Jon Björk

Visualization and Movement mediation can come together in a very positive way.

On the lake there is a group of canoeists, if you listen, the instructor is giving direction but also visualization of what participants will be doing.

Instructions are a great help to Visualization. They create boundaries for movement,

expectations, and a formula for executing movement.

As a spinning instructor, an event such as the Tour de France, a 21-day Cycling

Race around France provided a shared visualization for everyone in the class.

In the race there are 22 teams of 8 riders each. Some are specialists in

mountain climbing, others in sprinting and others are generalists.

Adding tension to the spinning wheel made it harder to pedal. During a mountain stage we could visualize riding in the French Pyrenees. Reducing tension allowed us to

visualize racing with the sprinters on flat sections.

Visualization and Movement mediation work very well together as there is good feedback between what you believe you are doing, or where you are when exercising and what you are actually doing.

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Music - Epidemic Sound - Between Dreams - Jon Björk

Mindfulness Mediation originates from Buddhist teachings, it is immensely popular and the most studied meditation form in the West.

Mindfulness mediation combines concentration on your physical environment and your thoughts. You pay attention to your thoughts as they pass through your mind but do not judge them. You are looking for patterns.

I had two patterns: (1.) Negative information and the feelings it created, (2.) positive thoughts and the goal of being medication free.

This form of meditation is ideal for people without a teacher to guide them,as it can be easily practiced alone.

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Music - Epidemic Sound - Between Dreams - Jon Björk

The first form of meditaion I employed to help remove

the negativity from my diagnosis. The rhythm and cadence

of spinning helped me become at ease with my body.

Waking, running, jogging, Tai Chi, are just some of the

therapeutic movement meditation styles. Find one that eases

your mind and emotions and perfect it.

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Photography: Mark A. Ashford

Music - Epidemic Sound - Between Dreams - Jon Björk

Alkaline Water and Diabetic Maintenance Mode

One of the changes I have already made is to consume

Alkaline Water that is pH balanced with my body.

Holistically, I use Alkaline Water for everything, drinking,

food preparation, washing and hygiene.

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and our Newsletter.... Join my website: Markaashford.com

Photography: Mark A. Ashford

Music - Epidemic Sound - Långväga - Strom