Self-Healing Meditation Master Class To Strengthen The Immune System To Stay Healthy


This was a Master Class-Workshop ZOOM recorded on Saturday, March 28, 2020.

INTENT: Help you navigate through this temporary difficult time of the COVID-19 virus by providing support tools to help you strengthen your Immune System to STAY HEALTHY.

5 Step framework To Create Supportive Solutions

  1. Acknowledge the current reality of the risk of the virus.
      We’re all grieving the loss of our lifestyle, physical connection to family and friends, business, income, etc.
      Give yourself permission to feel sad, upset, lonely.

 2. What’s your GOAL – Intention
      Avoid catastrophysing and/or ruminating on the concern. Stay out of FEAR.
      Stay hopeful!

 3. Have a PLAN – Strategies to support your goal.
     ADD HUMOR – Continue learning and growing – Stay connected  with loved ones via Facetime, WhatsApp, Phone,
     Meditate 3 times a day for 5-15 minutes (Use the Self-Healing Meditation at the end of this Master Class), Consider getting and using the Silva 
     BIG RELAX at, Get 71/2-9 hours of sleep daily, Walk/Exercise, Reduce Sugar,           Supplement with quality nutrients.

    Follow the CDC (Centers or disease control), NIH (National Instittes for Health), and TRUSTED Authorities Guidelines!   Use the 5 Step Self-Healing                Meditation DAILY!
   Consider getting and using Ken’s OPENING YOUR HEART MEDITATION at

     Visualize your Best  Healthy Vibrant Thriving Self emerging in aLL you do for today and the years to come.


THE 5 STEP SELF-HEALING MEDITATION (included at the near end of the video – it’s at 40 minutes into the video)

     1. Center yourself – 3 to 1 method or just 3 deep breaths

     2. Appreciate And FEEL Gratitude

     3. Project Healing thoughts to family, friends, loved ones, our community

     4. Creative Visualization – Mental Rehearsal For You
             Visualize your Best  Healthy Vibrant Thriving Self emerging in aLL you do for today and the years to come.

     5. Open your eyes in excellent health feeling better than before.



     1. Subscribe to
     2. Ken’s Dynamic Meditations: Especially The Silva BIG RELAX and THE OPENING YOUR HEART MEDITATION

     3. Post and practice Spiritual Healing Case work at
        Password is LEVEL

    4. Ken’s video blogs on this page and Ken’s Silva Facebook page at





Are Your Goals – INTENTIONS Aligned With Your Values?!


One of the obstacles that prevent us from reaching our goals is when the goal is not ALIGNED with our highest VALUES.

You will in this video explore why setting Intentions instead of goals is more effective. Goals can be rigid whereas Intentions are more flexible and allow for more freedom of movement in a fast-changing world.

It is also equally important to align Intention with values. Watch this short video and find out why and how to reach your goals more effectively.



How To Stay Healthy: Taking The Fear Out Of Coronavirus by Ken Coscia

Today I want to expand the conversation around coronavirus as it relates to our overall health and well-being, peace of mind and enjoyment of life. In my 12 minute video below you’ll find valuable tips to help you reduce stress, support overall health and well-being as well as contribute to your life mastery.

This video is also part one of a series of four in which I will expand on the four pillars upon which the Silva Method training is built on to support your personal and professional Growth Mind-Set.

After watching this video you can then read some additional tips from a recent newsletter by Dr. Joan Borysenko. I have been following her work for decades. I know her to be a very reliable resource.  Joan also asked that we share her information, if we found it helpful. I do and offer it to you. 



Excerpts from Joan Borysenko’s newsletter published on March 6, 2020

TIP #1: Social connection.

Find a trusted friend and share your concerns. Sometimes just speaking our fears out loud helps diffuse fear. I’m writing this note in collaboration with my cherished friend and colleague, Dr. Gilah Rosner. It really helps to have a trusted friend with whom to share the good and the worrisome. Social isolation significantly increases inflammatory and stress markers, fuels rumination, and decreases the immune response. The antidote is relationship. Human beings are hard-wired to connect. 

TIP #2: Mind your breathing.

Slow, controlled breathing techniques have been used for centuries to induce calm because they are SUPER fast, and they work! These forms of breathwork marry the prefrontal cortex to the midbrain. They increase Heart Rate Variability like other forms of focus exercise. Clinically they can be used to quell excessive arousal, like panic attacks. I call this technique “Gearshift Breathing” because it short circuits negative thoughts and quickly shifts us into a mindful space that opens us to calm and peacefulness.  It’s a terrific go-to tool that reduces anxiety fast. Here are written directions. 

Sit upright in a comfortable position, with a straight spine and chin parallel to the floor. Breathe in slowly through the nose, and exhale slowly through pursed lips as if you are breathing out through a straw. This slows the breathing way down to 4-6 breaths a minute. You’ll notice that after you release all the air, there is a delay before the next natural breath. Don’t hold your breath, just let the rhythm evolve naturally. Only 1-2 minutes of this breathing is enough to trigger the hormonal drip that calms your fear circuits as you become more present. 

Tip #3: Don’t freak out!

There is an enormous amount of fear being fomented in the media, and in our communities about coronavirus. Largely, because it is new, and we don’t know what to expect.  

One thing we do know for certain, is that fear drives us into a ‘fight or flight’ response and suppresses our immune system. So, calming anxiety is of paramount importance in staying immunologically robust. If you’ve read anything by our good friends, Dr. Bruce Lipton or Dr. Candace Pert, you understand how stressful thoughts and beliefs affect our neuroendocrine system right down to our gene expression. Yes, fear is felt right down to the cellular level. This is the essence of the Mind-Body connection, something I have devoted myself to for decades. 

Stress is largely perception. Your bodymind interprets your world and releases the chemistry that matches the world you create with your perceptions. Stressful thoughts and beliefs change the neural pathways in your brain and cause cortisol and adrenaline to overflow into your bloodstream, resulting in a cascade of cellular events that predispose your body to illness. 

Unchecked fear and worry can result in the nocebo effect – i.e. a negative outcome in health that is the direct consequence of relentless worry and unrealistic negative thoughts.  

TIP #4: Stick to the facts. 

Get your information from reliable sources and don’t let yourself get highjacked by the internet or social media. A few reliable sources that you can consult via the Internet are Dr. Anthony Fauci from the Centers for Disease Control; Dr. Sanjay Gupta of CNN; and the new Coronavirus response coordinator for the White House, Dr. Deborah Birx. The New York Times has a carefully updated daily coronavirus update, as does CNBC. You can subscribe to either or both of these.

TIP #5:  Listen to the stories you tell yourself, and consciously choose a positive spin.

With the information at hand, it’s just as easy to spin a powerful, healing story, rather than a story that makes you sick… or at the least, a neutral story that is realistically hopeful about what the future may bring. You can counteract the brain’s negativity bias – a survival strategy that causes us to be more affected by the bad than the good – by taking time to savor the little good things that happen every day: the song of a robin; the taste of a crisp apple; the smile of a stranger… Enjoying sensations of love, warmth and goodness in your body for 10-20 seconds actually results in the formation of new, more positive neural networks. 

TIP #6:  Refocus your attention on something pleasurable and relaxing.

Relax and enjoy whatever and whenever you can. Read. Talk on the phone. Do a puzzle. Knit or paint. Binge watch your favorite show. Whatever outlet gives you pleasure, go for it. This is good medicine at times when rumination threatens to take over. Even going outside and looking up at the sky expands your attentional field and calms down the worry centers of the brain. 

Tip #7: Mind your lifestyle

Your mission, both in times of epidemics, and all times is to keep yourself as strong and healthy as you can be.  You already know how… but let us give you some friendly reminders on how lifestyle has HUGE impact on building and maintaining immune strength.

Of course, you want to follow conventional advice, like frequently washing hands, especially before touching your face, staying away from crowds in enclosed spaces, and remaining at home if you do catch a cold, flu or respiratory virus.

Stay hydrated.  This means not only drinking enough but getting the quenching structured water stored within fruits and vegetables.

Eat an anti-inflammatory diet. This means eating the rainbow of whole fruits and vegetables (organic is best), clean, pasteured proteins and wild fish, probiotic foods like natural sauerkraut, plain yogurt, kefir, kombucha, healthy fats like EVOO, cultured organic butter, pasteured eggs, avocados and nuts.  

Ginger, garlic, onions, greens, aromatic herbs, turmeric, cinnamon, cayenne, and miso are some of the best anti-inflammatory foods. Eat some of them in generous amounts every day.

A large part of immunity begins in your gut, and this is a time to stabilize any signs of digestive distress or leaky gut. If a continuous state of low-grade inflammation and the stress signals associated with it, arise in the gut, that’s less immune power to ward off infection. Take it easy on (or even eliminate) gluten, sugar, artificial sweeteners, dairy proteins (if you are sensitive), refined oils, processed foods, and overuse of NSAIDs and antibiotics.  These can interfere with your healthy gut microbiome.  A little red wine would be in order, but not excessive amounts. Don’t kid yourself… alcohol is sugar.

Restore yourself through rest and sleep. Your body is repairing itself while you sleep. Your psyche is repairing itself while you sleep. Dr. Francis Collins, Director of the NIH, reports on recent research studies showing how sleep triggers rhythmic waves of life blood and cerebrospinal fluid “that appear to function much like a washing machine’s rinse cycle”, flushing the brain of toxic waste during sleep. Enough said?

Move a little.  Even gentle exercise is great for your mood, helps the lymph system flush out toxins, and helps keep immunity strong. Better yet, put on some music and dance like no one is watching!  Make sure to do some serious shaking.  Shaking mitigates the cortisol stress response, releases tension, blockages and negativity, and as a bonus, evokes powerful feelings of bliss and joy.

Step outside and commune with nature. This powerful connection is so calming, that it is rated the #1 stress reducer in cultures around the world. As a bonus, 15-10 minutes outside boosts your vitamin D as well.

Be prepared. Preparations not only help when and if they are needed, but they reduce stress beforehand. Make a plan that suits your age, lifestyle, and social connections. Stock up on food, herbal remedies, toilet paper, Kleenex.  Know who you’ll call, where you will go if healthcare is needed, and how you can optimize your budget in case of work loss. 

Last, but surely not least, Gilah offers us some simple herbal advice. Gilah is not only a molecular geneticist and cracker jack western scientist, she is also a fully trained herbalist. In another auspicious synchronicity, the first herbal remedy that Gilah teaches us how to make in our GraceFull360 program is Four Thieves spray, anecdotally known for its use in warding off infectious diseases!   

TIP # 8:  Try some well-documented herbal and natural remedies.  If you want to order high quality products online, we love Tonic Herb Shop.  Co-owner Ashley Davis or one of her qualified staff can offer guidance on their hand-crafted products, as well as remedies from top-shelf, reputable commercial, herbal medicine companies. We especially love their Elderberry Syrup, Elderberry Chai, Immune-Building Broth Packets, and Fire Cider.

Here are a few of Gilah’s favorite herbal and supplements for immune support.

Elderberry is one of the stars of herbal antivirals. Not only has it been used in traditional medicine around the world for centuries, there are excellent double-blind, placebo studies from Israel, Norway and other countries. The easiest and tastiest way to get elderberry medicine is in a syrup. It’s delicious. 

‘Medicinal’ Mushrooms are highly regarded throughout the herbal community for their immune boosting ability. Loaded with polysaccharides, antioxidants and numerous other constituents, mushrooms such as shitaki, maitake, chaga, reishi and cordyceps are available as liquid extracts or capsules. Shitaki, of course, makes a tasty addition to soups and stir-fry dishes.

Fire Cider – wow!  This spicy, sweet and sour tonic is traditionally taken to fan the fires of immunity and decongest the sinuses. The vinegar is alkalinizing, and is infused with immune boosting garlic, onion, horseradish, ginger, cayenne and other healing foods. 

Adaptogens are tonics, or everyday building and strengthening herbs, that bolster resistance to stress, so they keep adrenals and overall immunity strong. Revered worldwide, and often considered more food-like than herbal, adaptogens include such herbs as ashwagandha (an Ayurvedic favorite), eleuthero (formerly known as Siberian ginseng), rhodiola, and astragalus (especially good immune booster). Tulsi, the Queen of Herbs, aka Holy basil, is a delicious and gentle adaptogen and nervine (quiets the nerves).  You can drink this tea every day.

Nervines are herbs that help you relax.  Favorites include tulsi, lemon balm, bee balm, lavender, scullcap and chamomile. All make a soothing tea, and as a bonus you get to inhale their lovely fragrance.

Vitamin C can become depleted in times of internal or external stress. You might consider vitamin C supplementation at the first sign of illness. Gilah likes liposomal vitamin C for its excellent absorption. Here and Here are two good sources.

Vitamin D3 modulates both innate and adaptive immune responses, and many North Americans are deficient.  Of course, vitamin D is also essential for calcium and bone homeostasis. Make sure to get it from a reputable company.

Essential oil inhaler.  We have friends that swear by periodic sniffing of essential oils to stay healthy and calm. You can even make these inhalers yourself. For gentle calm and gentle seasonal support try a mixture of peppermint, lavender and lemon.  Or to ramp up the immune support try a mixture of clove, lemon, cinnamon, rosemary and eucalyptus.

You can take small, daily doses of herbs to boost your immune system, and you can take larger, medicinal doses if you become ill. In case of illness, it’s best to be guided by a professional. So, If you’re interested in herbal medicine, now would be a good time to develop a relationship with a qualified herbalist in your area, who can consult with you to develop a personalized plan.

And finally, try to think of the coronavirus as an opportunity rather than a threat. Rush, worry and stress are the pandemic that will persist long after the virus recedes. So, in addition to stocking up on a month’s worth of toilet paper and canned beans, remember to invest in rewiring your brain and nervous system for calm, healing, and optimizing your immune system. 

And if you found our coronavirus resource helpful, please share it with friends and family.




The most common and consistent benefit reported by SILVA Method students around the globe is overall health and well-being improvement. I have during my many decades long career in SILVA been fortunate and blessed to witness so many turn arounds in health with my students. From reducing anxiety, sleeping better at night, blood pressure – sugar and cholesterol levels normalizing and even in some cases reduction and or elimination of tumors. It’s not magic. It’s just  very well documented thorough research that daily relaxation through meditation helps to boost the immune system.

Remember throughout each day of the four days of the Silva Immersion of Life and Intuition system we spend a substantial amount of time practicing dynamic meditation.







Mastery requires both self awareness and a competent skill set. Reflecting on some of my greatest successes, I’ve identified three principles that are a essential to master any aspect of life and get what you want.
1. The Law of Attention to gain focus.
2. The art of surrender to prevent addiction to outcome.
3. Mutual respect to allow your best self to emerge in all that you do.
Explore Ken’s online course offerings to get into FLOW.
About Ken Coscia
Ken Coscia, the Silva Method’s Lead Instructor, and International Training Director has facilitated transformation and worked with over 200,000 people in 27 nations for 48 years in LIVE training.
Ken is committed to The Silva Method and the mission of enriching the planet by empowering the individual. He has been teaching the work of Jose Silva for over 48 years (since 1971).
Ken is Silva’s most experienced instructor, having started in his twenties, he was handpicked by Jose Silva to serve on the elite Silva International staff (one of four out of hundreds). He is also on the Board of Advisors for Silva International and in his spare time serves a growing corporate, union and physician group client list with emotional intelligence and dynamic meditation workshops.
Ken earned a Bachelor of Science in Business Administration with a focus in Managerial Psychology from Boston University. He stays up-to-date with related topics in brain science and behavioral studies. Ken, in fact, was on academic probation with a 1.81 (D) cumulative average at BU prior to Silva. He then, upon completing the four day Silva seminar in 1971, applied the tools learned in Silva and graduated Cum Laude (3.8 cum.). Interestingly enough, Ken a daily Silva Dynamic Meditation practitioner also succeeded in eliminating a history of headaches with Silva tools and went on to inspire his mother to attend the Silva 4 day program where she learned to eliminate both asthma and chronic arthritis.
Feel free to share this with that special someone who could also benefit from the content. 

The Meaningful Monday Radio Show Explores The Silva Method With Ken Coscia

This interview of Ken Coscia was recorded on Monday, January 27, 2020 in Sydney Australia.

If you want to view the FaceBook Live recording of the show click on the link. You’ll see some of the behind the scenes play during the short musical interludes and commercials.




we explored the four pillars of the foundation that the Silva Method rests on. These are the very skills are needed to help you navigate life with Grace, Ease And FLOW – To truly TAKE COMMAND OF YOUR LIFE.






How to stay focused and align your values with your goals. 




How to create courage and boost confidence to continue to enhance your GROWTH MINDSET. How to overcome limiting beliefs.




How to build trust and overcome the obstacles to innovations, creativity and FLOW.

The End Of The Year Reflection Exercise

Navigate The New Year With Grace And Ease And In FLOW
I received so many requests from people who couldn’t make the live Master class, so I recorded the master class from my phone.  It’s 51 minutes. You’ll notice that I was engaged on my laptop screen with the chat  and some of the participants videos. Please excuse my lack of eye contact with you.
I believe that you’ll find the exercises very helpful to clear and release the old worn out patterns. And create a life vision of hope and optimism for the New Year. Included at the end is a Dynamic Meditation exercise that will put it all together and bring your life vision alive within. 
The exercise was inspired to me by Jon Butcher of LifeBook through the work of Tim Ferris.
The end of the year marks a threshold and invites a pause for reflection. It’s a great time to take stock of the year behind and look ahead at the year to come.
As we approach 2020, I invite you to invest some present moment time to reflect and project.
If you’re a Silva Method Practitioner, I recommend you also do this at level and use Mirror of the Mind.
If you are not a Silva practitioner, I recommend you do this exercise in a quiet place. A meditative state is ideal with some creative visualization.
1. Reflect back on 2019
a. What were the lessons learned?
Seek their value; free of judgment. BE SELF-COMPASSIONATE.
Give yourself permission not to be perfect.
b. What talents and strengths did you develop and put to good use?
c. What gifts did you give and what gifts did you receive?
2. Project to a vision of 2020
a. How will you utilize the lessons learned in 2019?
b.  How will your growth experiences season your choices in this new year?
c. What gifts would you like to give and what gifts would you like to receive?
Go beyond Goal Setting!
3. What does your IDEAL – BEST SELF look like for 2020?
And how does it make you feel?
My guided meditation and mini-course FUTURE SELF is a powerful and fun exercise to help you create a vision of the future with hope and optimism. You’ll also access intuitive insights to know how to allow your best self to emerge. You can get yours here.
Another mini-course and guided meditation is Power Programming. It’s the ideal complement to enhance Mirror of the Mind.
You can get yours here.
Get Free Access to more video training
Explore And Discover How The Silva Method Can Help You Transform Your Life
Explore Ken’s online course offerings to get into FLOW.

2 Strategies To Stay Mindful


If you’ve attended a Silva course with me, you’ve heard me say many times – Whatever you give attention to, you give energy to. Whatever you give energy to will grow and multiply.

Think about it. 

I believe that the greatest gift we can can give someone is our attention. Not just on holidays or special occasions BUT on a regular, consistent basis. If you give compassion, love or respect, it’s a blessing to the receiver and it comes back multiplied to you.

Who in your life could use some kind, loving attention?
What will it take to give it?

Do it and experience the joy both ways.


Creative Visualization To Improve The Quality Of Life – How To