Main Banner
Home PageClassesStress ReductionMindful EatingWhats NewBlogContact

Welcome to justBstill™
A place to awaken to Body Mind-Fullness



This bracelet is a tool to reconnect you with your innermost sense of self. Whether you are dis-eased from doing too much; feeling shame, guilt or fear from how you are living your life right now, you can practice reconnecting with your inner life by becoming open-hearted and still. Perhaps memories of the past and worries of the future keep you stuck in old habits and behaviors. The practice of kindness and compassion toward yourself holds the key to making peace with your negative inner voice and cacophonous mind. The practice of stillness is the most productive activity you will ever “do.”

 The mind exists in a state of "not enough" and so is always greedy for more. When you are identified with mind, you get bored and restless very easily. Boredom means the mind is hungry for more stimulus, more food for thought, and its hunger is not being satisfied.~ Eckhart Tolle

The justBstill™ bracelet is also a tool to reconnect you with the need to make peace with food, freedom from body hatred, and liberty from compulsive eating and dieting. Whatever is needed now, the justBstill™ bracelet is designed to help you pause. If you can justBstill™ for a few moments a day, you can clear your mind and begin to develop a loving relationship with your mind and body.

"The justBstill bracelet is an ideal tool to help you eat more mindfully.  In addition to being a 24/7 reminder, it also helps initiate another level of self- discovery related to when, what, and how much we eat. The bracelet encourages you to reflect upon the reasons WHY we eat, and it leads a person to pause –for just a  fraction of a second –and ask, 'Am I really hungry enough that I need another bite?'This is the single best reminder to help you eat a little healthier instead of a little more.”  
~ BRIAN WANSINK, PH.D., Professor and Director of Cornell University Food and Brand Lab,
author of "Mindless Eating – Why We Eat More Than We Think"

The key to maintaining balance with life begins in your mind. Your active mind – that chatterbox voice that sends you negative messages about yourself and your life– is causing you to react by losing control of your emotions, feeling unhealthy in your body, and believing your thoughts. Perhaps you eat past comfortable fullness or restrict food when you are stressed, tired, irritable and lonely, in the company of others…… What is going on in your life that causes you to react to stressful moments, rather than get to the root of the problem?

Using the justBstill™ philosophy, you can gradually come back to a peaceful mind and body by tuning in to your senses.  Often, we miss out on experiencing our senses and to our heart – the act of pure listening, pure seeing, pure hearing, feeling, tasting - because we are wrapped up in the 6th sense – the mind. The mind judges our actions and causes us to overreact emotionally. What can you do? 

Just B Still–
Just  Breathe, & Be still.

The B in justBstill has a dual meaning. It stands for Breathing

and Be-ING - to Become still, to pause, to be aware, and open with awareness to the present moment.

Stillness is another word for pausing and becoming present and aware to what is through the practice of stillness: meditation, Yoga, prayer or whatever is needed for you to cultivate open-hearted, kind awareness. By inviting stillness into your life, you can begin to cultivate wakefulness and mindfulness, allowing your heart to reopen. When we get to Know our mind, focus on our breath, and go within our body-mind to stillness. We can train the mind to Acknowledge the present moment without getting caught in old storylines from the past or what should be in the future. Present moment awareness can lead to happiness, fulfillment and serenity. Allow your mind to be a tool; don’t let your mind use you.

Cultivating mindfulness is a practice, just as Yoga is a practice. This bracelet is a reminder to nourish yourself with self care, compassion and kindness. The wood beads are a reminder to connect back to your inner self by becoming grounded. Wood is a natural product that grows from the earth. When in mountain pose, become grounded. When seated, notice the connection of your sitz bones on the chair.
The crystal beads are a reminder to become clear of your intention. Setting an intention for the day or week is a vehicle to moving away from being stuck. Stuck in old habits and un-useful thoughts are detrimental to our heart and health. As we practice meditation, Yoga or any other form of stillness, we can clear clutter from our mind. Their rainbow hue is a reminder to open to a world of possibility, new beginnings and hope. A single red heart, also a Swarovski crystal, is meant to turn your gaze inward, towards yourself. Can you breathe and be still to open your heart center to the possibility of what’s here now? Can you open up to exploring what’s in your heart and remind yourself that your trueness emanates from your heart, not from your mind? You are not your thoughts.

Clear beads are separated by the letters justBstill. When you invite stillness into your life, you will cultivate awareness of the moment, right here now, and learn to open to the reality of what is. What has been or what will be, is not the focus, but rather clear seeing of the present moment. Allow and accept into the moment. Awaken to your heart sense of Knowing. Ask yourself, “What’s here now?” Acknowledge grace, and beauty, suffering, and become grounded to connect to right now. Whatever is here now. Respond by listening, seeing, feeling, tasting. Breathe into the is-ness of now, tasting life one breath at a time. Just breathe and be still, become aware of now. Can you try this while you are in line at the bank, riding the bus or sitting in traffic?

What do you notice when you sit with your emotions? The desire to run or stuff emotions with physical vices may be a common behavior. justBstill and allow your body to ride the waves of whatever is arising. Notice the sensation in your body. Is there a texture, color or other feeling in the sensation? As thoughts arise, allow them in, but then allow them to melt away like butter in the hot sun. Come back to the breath. Breathe and be still.


What is Mindfulness and Mindful Eating?

courtesy of

Principles of Mindfulness:
• Mindfulness is deliberately paying attention, non-judgmentally.
• Mindfulness encompasses both internal processes and external environments.
• Mindfulness is being aware of what is present for you mentally, emotionally and physically in each moment.
• With practice, mindfulness cultivates the possibility of freeing yourself of reactive, habitual patterns of thinking, feeling and acting.
• Mindfulness promotes balance, choice, wisdom and acceptance of what is.

Mindful Eating is:
• Allowing yourself to become aware of the positive and nurturing
opportunities that are available through food preparation and consumption by respecting your own inner wisdom.
• Choosing to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor and taste.
• Acknowledging responses to food (likes, neutral or dislikes) without judgment.
• Learning to be aware of physical hunger and satiety cues to guide your decision to begin eating and to stop eating.

Someone Who Eats Mindfully:
• Acknowledges that there is no right or wrong way to eat but varying degrees of awareness surrounding the experience of food.
• Accepts that his/her eating experiences are unique.
• Is an individual who by choice, directs his/her awareness to all aspects of food and eating on a moment-by-moment basis.
• Is an individual who looks at the immediate choices and direct experiences associated with food and eating: not to the distant health outcome of that choice.
• Is aware of and reflects on the effects caused by unmindful eating.
• Experiences insight about how he/she can act to achieve specific health goals as he/she becomes more attuned to the direct experience of eating and feelings of health.
• Becomes aware of the interconnection of earth, living beings, and cultural practices and the impact of his/ her food choices has on those systems.

courtesy of

* * * *


Mindful Eating Exercise
This is an exercise for your brain. Research shows you can retrain your brain to eat mindfully, and mindful eating leads to long term natural weight goals.

Try any or all the steps to justBstill™.
a. Begin by setting the table. If you choose, make it pretty by using real silverware, lighting candles, beautiful dishes.  Turn on some relaxing music, or enjoy the stillness of a quiet meal.

b. Prepare and serve your food from the kitchen, bringing only your plate and drink to the table.

c. Turn your gaze inward, breathe and be still. JustBstill. Look at your food, noticing colors, textures. in your stillness, notice whatever comes to mind. Smell, touch your food. What are you noticing now? When you are ready, take a bite. Allow your first bite to linger, noticing texture and temperature. What does it feel like? Soft, crunchy, hard? As you begin to chew, notice how does it taste? Salty, sweet, sour? Swallow, and then pause. Sip some of your drink. Consider repeating this practice for about 20 minutes with one plate. This provides your stomach time to signal your brain that it is full. Or simply try this new and fun skill with only one bite.

d. How do you feel when you eat this way? You may want to record your thoughts, likes and dislikes, into a personal journal.

Yours in Good Health,
Shirley Kessel
Reconnect with Food Yoga Therapist and Nutritionist