Category Archives: Emotional Well-Being

Mindfulness Meditation

Mindfulness  is a form of meditation in which one is constantly brought back to what’s here, right now. It can mean taking three breaths, or three minutes to just breath. It can mean focusing on the tensions in your body for a while. It can mean looking at your feelings and letting them just be – no need to do anything about them. It can mean watching your mind and just letting those thoughts be.

Mindfulness defined as non-judgmental-present-moment awareness helps balance the causal association between life stressors and well-being. The goal of mindfulness meditation is to empower individuals to respond to situations consciously rather than automatically.

With every relaxed breath the body renews itself, with every relaxed breath, nourishing blood circulates transporting oxygen and nutrients to cells. The cells then renew naturally with a sense of quiet integrity.

Parasympathetic tone is associated with open and relaxed arteries which eases blood pressure and reduces the workload of the heart. Mindfulness enhances parasympathetic tone.


katha-soma-careTo meditate does not mean to fight with a problem.
To meditate means to observe.
Your smile proves it.
It proves that you are being gentle with yourself,
that the sun of awareness is shining in you,
that you have control of your situation.
You are yourself,
and you have acquired some peace.

Thich Nhat Hanh: Vietnamese Zen Buddhist monk, teacher, author, poet, peace activist.

When human beings become still they go beyond thought. There is an added dimension of knowing, of awareness in the stillness that is beyond thought.  Eckhart Tolle

Keep constant watch over your mind and learn to distinguish between the beneficial and harmful thoughts that are arising moment by moment.
Geshe Kelsang Gyatso

Your thoughts and emotions are fleeting and do not define you; such insight can free you from negative thought patterns.

Emotion is a state of feeling, a conscious mental reaction (as love, joy, anger or fear) subjectively experienced. Emotion is often accompanied by a physical reaction.


When you become aware of silence,

immediately there is that state of inner still alertness. You are present.

You have stepped out of thousands of years of collective human conditioning.

 Eckhart Tolle

Breathe . . .

Breathe . . .


Love is the capacity to take care, to protect, to nourish. If you are not capable of generating that kind of energy toward yourself- if you are not capable of taking care of yourself, of nourishing yourself, of protecting yourself- it is very difficult to take care of another person. In the Buddhist teaching, it’s clear that to love oneself is the foundation of the love of other people.
Love is a practice.


The soil in which the meditative mind can begin is the soil of everyday life, the strife, the pain, and the fleeting joy. It must begin there, and bring order, and from there move endlessly… You must take a plunge into the water, not knowing how to swim. And the beauty of meditation is that you never know where you are, where you are going, what the end is.

Jiddu Krishnamurti


Look deep into nature and you will understand everything. Albert Einstein

The body benefits from movement and the mind benefits from stillness. Sakyong Miham

Everything which belongs to the body is a stream, and what belongs to the soul is a dream and vapor. Marcus Aurelius. Born: April 26, 121 AD

The voice of the sea is seductive; never ceasing, whispering, clamoring, murmuring, inviting the soul to wander for a spell in abysses of solitude; to lose itself in mazes of inward contemplation.
Kate Chopin. The Awakening 1899

We can make our minds so like still water that beings gather about us that they may see, their own images, and so live for a moment with a clearer, perhaps even with a fiercer life because of our quiet.
William Butler Yeats


The parasympathetic nervous system is the part of the involuntary nervous system that serves to slow the heart rate, increase intestinal and glandular activity, and relax the sphincter muscles. The parasympathetic nervous system, together with the sympathetic nervous system, constitutes the autonomic nervous system.

Kathá Soma skin therapeutics are for people with vulnerable and troubled skin.

DISCLAIMER The content presented within the Kathá Soma website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. Kathá Soma Consumer Health USA. 2015-17.

Skin Conditions and Stress

Psychological stress arises when people are under mental, physical, or emotional pressure. It arises when the individual perceives that the pressure exceeds his adaptive power. It is perceived by the brain and stress hormones such as corticotropin-releasing hormone, glucocorticoids, and epinephrine are released. This triggers a wide range of physiological and behavior changes and responses that try to adapt the body to the stress. However, if the stress responses are inadequate or excess, they may trigger adverse physiological events. It has been shown that stress can trigger and/or exacerbate multiple conditions, including cardiovascular disease, migraine, multiple sclerosis, epileptic seizures, and neurodegeneration.

Skin and Stress

Skin and Stress

1) Skin plays important barrier and immune functions, maintaining homeostasis between external environment and internal tissues.

2) Skin both as an immediate stress perceiver and as a target of stress responses.

3) Stress conditions exert their effects to skin mainly through the hypothalamic-pituitary-adrenal axis.


For more indepth info about how stress affects skin internet search
Inflamm Allergy Drug Targets. Jun 2014; 13(3): 177–190.
Brain-Skin Connection: Stress, Inflammation and Skin Aging
Ying Chen* and John Lyga

Kathá Soma skin therapeutics are for people with vulnerable and troubled skin. Our naturally derived, nutrient enriched skin care formulas penetrate the top (epidermis) and middle (dermis) skin layers to protect and renew skin.

Katha Tibet logoDISCLAIMER The content presented within the Kathá Soma website is not intended as or should be construed as medical advice. Please consult with a healthcare practitioner for individual medical recommendations. Kathá Soma Consumer Health USA/2015

Meditation Helps Caregivers

Twenty minutes per day of either meditation or relaxation improved depression scores in family caregivers of people with dementia. However, meditation seemed to provide additional benefits according to a pilot study involving thirty-nine caregivers.

Mental functioning and cognition scores improved significantly in the meditation group, compared with the relaxation group.

The 23 caregivers in the meditation group averaged 61 years of age and the 16 caregivers in the relaxation group averaged 61 years of age. They had been caring for a family member with dementia for five years and four years, respectively. Hamilton Rating Scale–Depression scores at baseline were 11.8 in the meditation group and 11.4 in the relaxation group.

Participants in the meditation group were trained in a yoga practice of meditation called Kirtan Kriya that involves chanting, breath work, and finger poses.

Participants in the control group were asked to rest quietly while listening to relaxation recordings. Each group devoted 20 minutes per day to the activity for 8 weeks.

In both groups, devoting time each day to self-care was new to participants.

Hamilton Rating Scale–Depression scores improved by 7 points in the meditation group and by 5 points in the relaxation group. The perceived burden of care improved in both groups.

In the meditation group, 52% showed at least a 50% improvement on the 36-item short form health survey global mental health score, compared with 19% in the relaxation group.

Measures of cognition also improved significantly in the meditation group, compared with the relaxation group.

Intranuclear staining and flow cytometry showed that a significantly lower proportion of lymphocytes was positive for nuclear transcription factor–kappa beta (a protein complex that has been linked to chronic stress and inflammatory responses) in the meditation group, compared with the relaxation group.

The meditation group showed increased telomerase activity, compared with the relaxation group. Telomere length and telomerase activity are markers of biological age linking stress and disease. PET scan results suggest that improvements in cognition were associated with changes in regional brain metabolism in areas relevant for executive dysfunction and global cognition.

This and other studies suggest that meditation, tai chi, or other mind-body techniques seem to be helpful stress reducing therapies for family caregivers of people with dementia.

The Alzheimer’s Research and Prevention Foundation funded this study. Helen Lavretsky, MD, and Michael Irwin, MD, reported the outcome of this study in a presentation at the annual meeting of the American Psychiatric Association. Dr. Lavretsky and Dr. Irwin are professors of psychiatry and biobehavioral sciences at the University of California, Los Angeles.

Sourced From: Elsevier Global Medical News 10/13/11