Colposcopy, usually performed after a Pap smear shows abnormal cells, allows a doctor to examine the cervix with a special microscope. This procedure can be highly stressful and cause anxiety both before and during the examination.

Researchers at the Cochrane Collaboration examined data from 11 trials and determined that listening to music during colposcopy produced a significant reduction in anxiety levels. Pre-test counselling, pamphlets and video information had no effect on anxiety levels.

This makes sense to me. Counselling, pamphlets and video information could just make a woman focus more on the upcoming procedure. I can see how distraction through music might be a better option.

You can receive many benefits when you practice relaxation techniques. Some of these include lowering your blood pressure, reducing muscle tension, enhancing the immune system, better balance, improved memory and increased energy. It can also potentially improve concentration and cause you to be more efficient in daily activities.

1. Yoga -- is defined by Wikpedia -- its ultimate goal is the attainment of an eternal state of perfect consciousness. I find it to be a great relaxation technique to try. It really seemed to clear my mind by the breathing and concentrated movements. It brings yourself into a state of relaxation by blocking everything out and concentrating on what your body is doing.
2. Tai-Chi -- This type of relaxation technique is something that I have never tried. MayoClinc.com describes --Tai chi as a noncompetitive, self-paced system of gentle physical exercise. To do tai chi, you perform a defined series of postures or movements in a slow, graceful manner. Each movement or posture flows into the next without pausing.
3. Music -- We know how music can induce many emotions to surface. Emotions from the past for instance, can't some songs just bring you back to how you felt in that past moment? It makes sense to me that forms of music can calm and relax.
4. Exercise -- This relaxation technique can mean anything from cardio, weight training and low impact exercises. It really depends on the individual, some will get lots of stress relief when a training consists of higher impact workouts. Don't forget walking -- its one thing we can all try to do more of.
5. Meditation -- I'm no expert on meditation but I have listened to a few relaxation technique tapes after my breast cancer diagnoses. It seemed to help me relax. I never stuck with it though for some reason. I look at meditation as something that can be found in your own special way. I thought you had to just sit still and listen to music and try not to think -- not a very simple task as I'm sure we all know. I find a nice bath with a book and glass of wine as my form of mediation. You can find yours too.
6. Hypnosis --Again this type of relax technique is one that I have never experienced. It is said to be able to put a person into a deep relaxation stage very quickly and can relieve stress.
7. Massage -- This technique I'm happy to say that I indulge. Especially foot massages, it relaxes my whole body. Its a way to give yourself a much needed gift.

Remember before doing any exercises or relaxation techniques please talk to your doctor to make sure its safe -- especially if you have any medical conditions.

The idea of music as a healing influence which could affect health and behavior is at least as old as the writings of Aristotle and Plato. The American Music Therapy Association (AMTA) promotes a vast amount of research exploring the benefits of music as therapy through publication of the Journal of Music Therapy, Music Therapy Perspectives and other sources. A substantial body of literature exists to support the effectiveness of music therapy.

You don't have to have a particular music ability to benefit from music therapy. No particular style of music is more therapeutic than any other. You just need to enjoy your experience. Music will lower stress and help you relax. It has been proven that it reduces acute and chronic pain. Even during child birth. It can elevate moods to counteract depression and it can counteract apprehension or fear.

So today just sit back and listen to some music, do some drumming or percussion rhythms, hum some tunes, blow on a flute or harmonica even if you don't know any particular songs. Be creative. Take advantage of the sunshine and beautiful weather and just step outside and listen to the birds, the wind, and the rhythm of mother nature. The stand by of anything else is to plug in a favorite CD and close your eyes and just let it sink in.

After several weeks of hiding and down time, a few weeks ago I made an official announcement to the non profit organization that I founded Indie Music For Life and its two entities Laughs For Life and Indiegrrl. I dropped off of this blog page for a month and am ready to write again. I needed a break. A break to sort through things. To sort through life.

When you or a loved one are diagnosed with cancer it changes your life. Finding out you have cancer takes your breath away and from that point your breath is the most valuable thing to you in your life. Breath and time. Nothing is normal any more. Not your dreams, your nightmares, and not your waking moments.

A personal diagnosis of chronic myloid leukemia in February sent me into a whirlwind of emotions. At that point, all the fear, terror, and stomach knots from my past rounds of cancer came back. Nobody free of cancer could ever appreciate how utterly devastating the news of contracting it could be and the news that it has returned is even more devastating because you know what uphill climbs you must make again. Once you have been diagnosed with cancer you always look over your shoulder for the beast to return. He has caught up with me several times now and so I am speeding up in my race trying to see who is the best long distance runner. Every ache you feel or every little un-ordinary thing that happens with your body sends you into " What If " mode. It is extremely hard living in that mode of thinking but you can't avoid it.

My past struggles with cancer were very private. But then I was not the head of a non profit organization that raises money for cancer research and educational awareness on the powers of music and laughter as therapy for cancer patients. I wasn't the head of the largest networking group of female songwriters known as Indiegrrl that has since become a part of Indie Music for Life. Laughs For Life had not even been thought of yet and now with the direction and help of good friend and comedian Shelly Ryan it is now a reality. I hadn't even started my music career. Having cancer is what lead me to pursue my career in music and chase my dreams. It wasn't until I started working on my CDs that my cancer became really public other than with my close friends and family and then working to set up the Indie Music For Life non profit put it out there even more.

I don't watch music videos much anymore. My two little boys keep me too busy with all sorts of activities. Watching TV is not one of them.

This morning I had a moment to flip through the TV stations while my boys were splashing in puddles in the back yard. And I landed on the perfect station, playing the perfect song and video by Rob Thomas -- the guru behind the band Matchbox 20.

The music was uplifting. The words were inspiring. And as always, I interpreted my own version of reality from what I heard. Of course, it involved cancer.

What a perfect start to a rainy Florida day.

Think about this:

let it go,
let it roll right off your shoulder
don't you know
the hardest part is over
let it in,
let your clarity define you
in the end
we will only just remember how it feels

our lives are made
in these small hours
these little wonders,
these twists & turns of fate
time falls away,
but these small hours,
these small hours still remain

let it slide,
let your troubles fall behind you
let it shine
until you feel it all around you
and i don't mind
if it's me you need to turn to
we'll get by,
it's the heart that really matters in the end

our lives are made
in these small hours
these little wonders,
these twists & turns of fate
time falls away,
but these small hours,
these small hours still remain

all of my regret
will wash away some how
but i can not forget
the way i feel right now

in these small hours
these little wonders
these twists & turns of fate
these twists & turns of fate
time falls away but these small hours
these small hours, still remain,
still remain
these little wonders
these twists & turns of fate
time falls away
but these small hours
these little wonders still remain

Visit iTunes to listen to a 30-second clip of this song -- called Little Wonders, from the Meet The Robinson's movie soundtrack.

The experts at Canyon Ranch resort and spa know what they're talking about when it comes to health and happiness. They make a living off their expertise, in fact. But they're not stingy when it comes to sharing their know-how, and on the Canyon Ranch website, they offer us all a chance to better our lives.

I promised in an earlier post to share more of what the Canyon Ranchers have to say -- so here are seven more healthy habits you just might want to embrace.

To Carb or Not to Carb

Canyon Ranch has watched "fad" diets come and go, never falling for their quick, easy-fix mentality and consistently advocating for balance, moderation and basic good nutrition. In recent years, some diets have forsaken whole grains for foods rich in protein and essentially free of carbohydrates. Whole grains, which are carbs, have always been a vital part of good nutrition. And while removing high-carbohydrate foods from your diet may initially help you lose weight faster, over time their absence can negatively influence your health.

Making Time for Time

People take classes to learn time management, they rely on the latest technologies to make the most of it and budget time as carefully as their money. Still, when it comes to health care, you may find yourself in a time crunch. Fortunately, Carl Pratt, managing director of the Canyon Ranch in Lenox, offers a timely solution: The 90-Minute Program. "It really only takes 90 minutes a week to stay focused on maintaining a healthy lifestyle. If you aren't willing to dedicate 90 minutes, you aren't willing to take care of yourself, and you need to accept that fact," says Carl. Carl breaks down the 90 minutes per week as follows:

• 15 minutes of planning for "mindful eating"
• 45 minutes of exercise (15 minutes, three days a week)
• 30 minutes of relaxation (five minutes, six days a week)
  

Commuting Bliss

When you change your mindset and treat commutes as a transition time for relaxation or education by listening to music or books on tape, your daily drive becomes a worthwhile experience. "We all see commutes as inconvenient, and we need to think of them as something valuable. Remember, the ultimate removal of commute time is not what people want. Otherwise, we would go directly from birth to death and skip everything in between. If you can't enjoy the commute -- and indeed, some are more difficult than others -- you are simply losing part of your life," says Robert Rhode, Ph.D., clinical psychologist at Canyon Ranch in Tucson.

Family Bonds Tied to Well-Being

Even painful family connections can be a significant part of personal growth. Learn to feel reverence toward yourself even as you feel pain. This connects you with your humanity and your ability to give and receive love. How to get comfortable with painful memories? Relax your body and allow yourself to feel emotions -- anger, pain, sadness -- while maintaining a positive attitude toward you.

An Attitude of Gratitude

Being thankful each day for the good things in your life and the ability to appreciate what you have rather than what you do not have is an important aspect of emotional health and well-being.

Think Big

One key to spiritual well-being is to get outside yourself with activities such as volunteering or contributing to worthy causes."Get involved with others and become committed to something greater than yourself. You start worrying about the greater good and you feel better about yourself," says Evan Kligman, M.D., at Canyon Ranch in Tucson.

Not a Morning Person? It's OK

Giving yourself a workout boost first thing is great for some, but an early morning workout may not be for everyone. Phil Eichling, M.D., sleep expert at Canyon Ranch in Tucson, encourages people with sleep problems to put off their workout for later. He says to enhance sleep, the best time to exercise is usually late afternoon. And people who have cardiovascular issues or certain other health concerns may also want to ease into the day before they strap on their running shoes or cross trainers.

My friend -- who has a friend newly diagnosed with brain cancer -- greeted me at the door the other day and asked with a sense of urgency, "How can I help?"

"Help your friend?" I asked.

"Yes, she said, unsure of what she might say or do in this time of great difficulty for everyone involved.

I told her a few things. And then I thought of some more. It wasn't terribly easy to come up with these ideas. Because even though I myself was on the receiving end of help during my cancer journey, it's still hard to imagine what an individual wants or needs -- or doesn't want or need. But here's what I've got to offer.

I hope this helps my friend.

I hope it helps you too.

• Allow your loved one to take the lead. If you sense this person wants to talk, then talk. If you sense talk is not welcomed, then don't talk. To determine whether or not your friend or family member wants to discuss cancer, approach the topic and judge the response you get. I know I can usually tell if someone is willing to open up -- typically the conversation just flows -- and when someone is putting the brakes on chit-chat -- typically the conversation falls flat.

• If talk is not in the cards, then consider an offer of food. Sometimes actions speak much louder than words. So think about calling a restaurant in your friend's town and ordering a meal to be delivered right to the door. Most eating establishments accept credit card numbers over the phone so location should be a non-issue. Even those deep in despair need to eat, and taking away the chore of cooking and cleaning up can be quite a gift.

• If the gift of food is not up your alley, how about sending a small gift, like a candle, a pair of cozy socks, a grocery store gift card, a music CD, a gift certificate for a spa. You name it, your special something might brighten the day.

• If you live near your loved one and have some free time, offer to drive to appointments, visit during treatments, pick up kids and entertain them for the day, clean house, cook, and clean up dinner. Try to be very specific with your offers. Say, "I'd like to pick up your kids tomorrow at lunch so you can take a nap" or "I'm coming over on Sunday to rake leaves." These offers are easier to accept than the "call me if you need anything" kind.
  

• If a quick stop at your loved one's house is possible, drop off a book on the front porch or set some pretty potted flowers by the door. Or do both. Then walk away without saying a word. Let your help take your friend by surprise.

• When you do have the chance to talk, avoid guiding the conversation with your own thoughts and advice, unless requested. Saying, "Everything will be OK," for example, may not be true. Assuring your friend she will sail right through chemotherapy may backfire if nausea and fatigue are just down the road. Stating, "it's OK, your hair will grow back," doesn't really help those living with the horror of hair loss. So stay away from promises and predictions and stick to the present. Ask questions, listen, and paraphrase back what your friend has shared. These are basic counseling techniques. The premise is that allowing the person to work through the issues is more important than what we can do to directly help.
  

• Don't forget about the good old greeting card or short note that lets your loved know how much you care. Let the card say it if you wish to avoid writing and then add an address, a stamp, and send your support on its way.
  

• This makes eight -- so much for sticking to my Sunday plan -- but I must share this too: Don't forget about your loved one after months and even years pass by. Initial diagnoses are tough and treatments are tough too. But as your friend survives each day, remember to check in. Cancer is a life-long battle for many. Support and assistance may be just as valuable a year down the road as it is on day one.

I often note the passage of time according to events. My husband does it with songs -- if he hears Cheap Trick's I Want You to Want Me, for example, his mind takes him back to a buddy's basement in Jersey where he played pool with a bunch of other 10-year-old boys.

Music just doesn't do it for me. It has to be some sort of happening for my mind to travel back in time -- something like the Florida Gators SEC victory over Arkansas on Sunday.

Last year, the Gators were also SEC champs. And the year before that too. And I think I'll know the status of this team at this same time every year for as many years as I survive cancer -- because two years ago, I sat cooped up in a University of Florida hospital room trying to recover from the effects of chemotherapy and the only real excitement piped into my cubicle of a room was the thrill of a big Gator win.

It was the same kind of win the team repeated the following year -- the win that marked my first year of survival. And now, the Gators win again. And so do I.

While the defending National Champions celebrate their accomplishments and head into the first round of NCAA tournament play in New Orleans, I celebrate my accomplishment -- surviving cancer for two years. And when the Gators play in whatever game comes their way next March, I will be reminded of that same hospital room, that same dark and dreary time in my life. And then I will marvel at the power of time and the unlikely collision of cancer and college basketball.

And then I will pause, reflect, and head straight into my third year of survival.

Go Gators!

The beloved member of our family, Spotted Calamity Jane, the oldest of our two Dalmatians had to be put down on February 17. It was the hardest decision I personally ever had to make, knowing when it was time to put her out of too much pain. The tears continue to flow and I know will for a long time. She had survived breast cancer at the age of 4 and continued to live a happy life loving her runs on the beach. 2 1/2 years ago she was diagnosed with renal failure, something that is irreversible but we continued to give her a low protein diet and top notch vet care and monitoring that included some acupuncture. It came to a point where we knew the pain was outweighing the good quality of life and the end was not far away and it was time to end the suffering. For 13 years she brought us joy and laughter and unconditional love. She was the leader and companion to our other 8 year old Dalmatian Kiva, who is deaf and followed Cally everywhere watching everything that she did. Watching the two of them running and playing on the beach in the water and sand are memories I will always carry. So we decided to have Cally cremated so we could spread her ashes out on the beach that she loved so much.

Then we were faced with another heart break. Seventeen days later we were told that her ashes had been lost and it floored us. It sent me curled up in a bed crying for a whole day. Family members and friends were outraged as our hearts once again tried to overcome the loss. We were told to get an attorney and sue for compensation. In quietness I walked through the trails in the woods near our house and thought what good could come from all of this. The vet of course refunded our money and offered to buy a memorial stone or something for us. I told him we would think about things. Then I decided that her life and the joy that she brought us should go to something positive and that I did not want to go through the stress and negativity of a law suit and staring at a meaningless stone memorial would not make it any better. That wouldn't change anything. So I suggested to the vet and the cremation services company, to donate money to my favorite charity, Indie Music For Life, that works with independent singer songwriters and comedians to raise money for cancer research and educational awareness programs on the benefits of music and laughter as therapy to cancer patients. This turned the tragedy into a positive. We have the great memories of her life with us and the knowledge that even in her death she has brought more good to the world. Cally is the beautiful dark colored Dalmatian on the left in this picture. Her spots continued to grow and grow which made her look like a black Dalmatian with white spots. We called her "our little negative" for those of you in the photography field that understand reverse imaging. She was a rare jewel and always a positive in our lives.

Indie Music For Life non profit raising funds for cancer research and for educational awareness of music as therapy for cancer patients has launched a new entity of their non profit called Laughs For Life. Indie Music For Life works with independent singer songwriters in fund raising concert events and producing yearly compilation CDs. Laughs For Life will work with comedians and will produce comedy events and comedy CDs. Comedian Shelly Ryan in Atlanta Georgia was "MC" at a combination dinner and music fund raising event in Georgia last year and the idea was spawned to start including comedy into the shows and to also set up separate comedy events to bring in funds.

Indie Music For Life just finished the submission process for artists to send in songs to be considered for the 2007 compilation CD project and the selected artists will be announced soon. The CD will go up for sale at online music locations soon.

Shelly Ryan is heading up the comedy CD project and working on events for the Southeast region and can be reached at shellyryancomedy@yahoo.com if you are interested in becoming a part of this project. For more information on music happenings and getting involved with the music event fund raising you can contact indiemusicforlife@yahoo.com.

It is a they said, she said lawsuit of family against family as the children of Darrell Wayne Perry, a Nashville songwriter with credits that include Tim McGraw's Not a Moment Too Soon; Lorrie Morgan's What Part of No; Toby Keith's A Woman's Touch, I Only Miss You, and Every Promise I Ever Made; accuse their evangelical preaching aunt Darlene Bishop, and sister to the deceased, of causing the death of Perry by promising to cure him with prayer after his throat cancer diagnosis in 2003.

Perry's children say Bishop claimed she was cured of cancer through prayer and promised to cure her brother in the same way. According to news reporting, in her book Your Life Follows Your Words, Bishop wrote that faith and prayer cured her of her cancer and her brother Perry of his cancer. In a deposition, she is said to have admitted she was never diagnosed with cancer by a physician, even though she believed she had the disease.

After Perry's death from cancer, Bishop became the executor to his estate. According to the children, Bishop has not given them any of their inheritance, estimated at $750,000 dollars. The children are suing their aunt for wrongful death, clergy malpractice and fraud. Bishop denies all allegations.

The level of grief and the depth of sadness felt when losing a family member to cancer is without measure. You would think that nothing worse could possibly happen. This turn of events following the cancer diagnosis and death of Perry, however it turns out, and wherever the truth is to be found, has reached a new depth in an abyss of empty darkness.

I'm Too Young For This! (i2y) is a recently launched portal for adolescent and young adult (AYA) cancer survivors. Featured i2y resources and support services include survivor spa retreats, online forums and blogs, social networking, camping excursions, fertility education, peer counseling, and financial scholarships.

"The i2y website is primed to become a premiere online resource for AYAs with cancer by eliminating the stress and hassle of navigating through thousands of search engine results," said Matthew Zachary, founder and executive director of Steps For Living and an 11-year young adult survivor of pediatric brain cancer. "Our goal to make I'm Too Young For This! the first place adolescents and young adults with cancer think of to go when in search of credible, targeted support programs, tools and services."

"This website is just what the doctor ordered. Now, with the click of a mouse, they can instantly connect with a universe of others just like them." Doug Ulman, Chief Mission Officer for the Lance Armstrong Foundation and a 10-year young adult survivor says, "We are pleased that Steps For Living is dedicated to making a difference in cancer advocacy for this community."

To raise awareness for the i2y organization, the AYA Steps For Living musician/cancer survivors have released a 21-track benefit CD featuring their original songs and music. You can listen to the playlist here. Included in the album is an i2y online resource guide.

The tagline of i2y reads: Got Cancer? Under 40? Sucks, huh? Get Busy Living. Indeed, if you are between the ages of 15-39, i2y is a destination meant just for you. If you are a caregiver or friend of a teen or young adult who is facing the challenges of cancer survivorship, let them know about i2y. This is a phenomenal group of artists, musicians, writers and photographers who, as young adult cancer survivors, got busy living. Visit I'm Too Young For This! to learn more.

Living and managing metastatic breast cancer can be challenging however, with some knowledge and support, you can face the disease head-on. HER Connection is a program designed to provide you with resources you need to help you understand more about your disease. Enroll today and receive important information about your condition, your treatment options, and how to partner with your healthcare team. In addition, you will receive a complimentary music CD - Healing Sounds.

Once the enrollment form has been submitted you will receive a personalized Doctor Discussion Guide to print out, with essential information, including:

• Descriptions of the specialists who may be part of your healthcare team
• Explanations of the roles and responsibilities of these different team members
• Questions on a range of issues you may want to ask the different members of your team as you confront metastatic cancer

You will also receive several emails, all customized specifically for you based on the information you provide on the registration form.

Ronnie Lippin, long-time publicist and manager who helped shape the careers of rock stars Eric Clapton, Brian Wilson, and Prince, died Monday from a rare form of breast cancer. She was 59 years old.

Lippin began her career in the New York film and stage industry and migrated to music when she moved to Los Angeles with her husband, Dick Lippin. She worked for MCA Records, with Elton John's Rocket Records, and with RSO Records -- home of the Bee Gees and the Grease and Saturday Night Fever soundtracks -- where she became a top publicist. In 1989, she joined the marketing and public relations Lippin Group, founded by her husband. At the time of her death, she was president of the Lippin Group.

Lippin is survived by her husband and a daughter, who also works for the Lippin Group.

Photographer Paula Lerner was diagnosed with breast cancer just after beginning work on Why We Walk: The Inspirational Journey Toward a Cure for Breast Cancer -- a book that captures through photographs the momentum of millions who year after year crowd America's streets and walk to conquer this disease.

A peek into this book is offered in the form of an online slide show, hosted by the Washington Post. Set to inspiring music and lyrics and lasting just three minutes and 59 seconds, this media presentation tells a story about a disease that strikes every three minutes and kills every 14 minutes.

Gripping photographs and sobering facts dominate this powerful piece. There are shots of women in pink wigs and pink tutus, children hosing off physically and emotionally drained walkers, women holding up photographs of lost loved ones -- one with a printed message that reads, Mom, we would walk forever to bring you back. May 14, 2004. There are smiles and cheers and tears. Every image packs an emotional punch.

The facts that appear throughout the slide show really stand out. They spell out in black and white some of the most important facts about breast cancer. And here they are -- all seven of them.

• 40,970 women and 460 men will die from breast cancer annually.

• Breast cancer is the most common cancer in African American women but ranks second to lung cancer in cause of cancer deaths.

• People over the age of 50 account for 77 percent of breast cancer cases.

• Breast cancer is most commonly diagnosed among Hispanic women and is the leading cause of cancer death among this group.

• Being overweight is linked to a higher risk of breast cancer, especially after menopause.

• Risk is increased by onset of menstruation before age 12, menopause after 50, first child after 30, or no children.

• Family history of breast cancer increases risk, especially if close relatives are diagnosed before the age of 50. A first-degree relative -- mother, sister, daughter -- with breast cancer approximately doubles the risk of breast cancer.