5 Best Things to Give Yourself

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Here are the 5 best things to give yourself this holiday season!
(And they don’t cost a penny)

  1. A Peaceful Heart

Sounds kind of silly doesn’t it, giving yourself a peaceful heart? What is that anyway? With so much agitation in the world–whether its politics, wildfires, or your own personal storms–it’s so important to take care of your heart. Without this attention, you can become hardened, callous or reactive which could potentially add to the troubles.

  1. A Quiet Mind

Is your mind constantly chattering away? Maybe rehashing a conversation or wondering how to handle something that’s coming up? This is normal, but probably sometimes you’d like it to just stop.

When the mental chatter stops, you get to simply BE; to just sit in awareness of what’s going on around you and within you. It’s deceptively simple. And it can be so relaxing. Relaxing because your mind is not telling your body, You’ve got to do something!  You’re just being. How often do we let ourselves do that?

If you’d like help with this, see below.

  1. A Happy Body

What’s a happy body? It’s a body that can move with ease and has no, or only small, discomforts (those are normal). But how do we get that if we don’t already have it? Exercise is one way, but many people just don’t like exercising or haven’t found something that works for them.

I’d like to shift your perspective.

What if you just move your body in any easy way and really feel what’s happening. Your body needs movement, even simple movement. Circulation helps fuel the muscles, joints and organs with fresh nutrients and oxygen. And this circulation helps move stress hormones out of the blood stream.

Just move and breathe.

  1. Laughter

Did you know that laughter can reduce stress hormones like cortisol and adrenalin? And that it “releases endorphins that can relieve some physical pain.”[1] “Laughter also boosts the number of antibody-producing cells and enhances the effectiveness of T-cells, leading to a stronger immune system.”[2]

That’s cool.

What did the green grape say to the purple grape?

OMG!!!!!!! BREATHE!! BREEEEEATHE!!!!!

  1. Sleep

Sleep is like the secret sauce . . . it affects everything. Moods, focus, clarity and just your general sense of well-being. And did you know that sleep is the number one immune booster? Holy moly!

Maybe this holiday season you can catch up on some sleep. Indulge a bit. You might just fill your well of peace from a good night’s sleep!

I’ll talk more about these things in the new year. Meanwhile, I hope you have a wonderful holiday season! Be sure to give yourself some or all of these special gifts. I hope they fill you with joy and contentment.

If you would like to learn more about quieting the mind through meditation (which also helps with sleep!), join my 5-week meditation course, First Steps: Beginning Meditation.

(1) Dunbar, R. I. M.; Baron, R.; Frangou, A.; Pearce, E.; van Leeuwen, E. J. C.; Stow, J.; Partridge, G.; MacDonald, I.; Barra, V.; van Vugt, M. (2011). “Social laughter is correlated with an elevated pain threshold”. Proceedings of the Royal Society B: Biological Sciences. 279 (1731): 1161–1167. doi:10.1098/rspb.2011.1373ISSN 0962-8452.
(2) Smith Lee, B. (1990). Humor relations for nurse managers. Nursing Management, 21, 86.

 

 

Why I’m Grateful for My Problems

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I’m grumbling about my challenges today: too many things to do, not enough time, not enough money, can’t make headway on my projects, gaining weight, menopause weirdness, sprained my ankle . . . but then I pause. I take a breath . . .

I’m actually grateful for my problems.

Yes, you read that right. I’m grateful for my problems. They are the byproducts of the world I’ve constructed for myself and they make me stronger; they’re tailored to me. And they could be much worse. Much, much worse.

And they have been much worse. No matter who you are, life will throw you a curve ball sooner or later. Your problems will get big. The scary kind. My worst one so far (and God, please, no more like this one) was watching my husband die from cancer. It’s hard to even type it. I was decimated, reduced to a puddle of flesh and tears, a non-functioning ball of emotion faintly resembling a person. My problems were big and unmanageable. How would I ever function in the world again when I certainly was not coming out from under my rock? How would I work like I used to? And since he was the breadwinner and I a scrappy artist, how would I pay the mortgage?

My family and sangha (a community of Buddhist meditators) carried me through that period. They cradled my messy, gloopy self, all spikes and meh. At some point, my yoga and meditation also began to hold me up and after a couple of years I started to look like a human again.

My point is, perspective helps. Telescope out and see the day’s problems and annoyances as they are – average adversities that make you stronger. Eat adversity for breakfast, someone said. It’s a motto I’m adopting. Gratitude helps. I’m grateful that these are my problems today. They are not fun, but they are manageable. And they could be much, much worse.

If you are having big problems right now, my heart goes out to you. I send you strength, patience and lovingkindness (a term used in Buddhist communities that means tenderness, kindness, affection, non-romantic love). I hope friends and loved ones surround you. May you have the wherewithal to keep putting one foot in front of the other and to keep taking big belly breaths.

And in your more lucid moments, may you see this period as a state of Grace. A kind of altered period where the heart is so open–perhaps because it’s been shattered (ugh)–that you cannot help but see your relationship to the Universe. Some may translate that as talking to God. Words fail here, but if you’re in it or have been in it, I think you know what I mean.

I send you Love and Strength.

And for the rest of us, let’s eat adversity for breakfast!

 

 

Apps to support your practice

Here are some apps to to support your home practice.

This list of meditation apps is from an article by Courtney Boyd Myers published in the Daily Beast (thanks JS, for sending it along!)

1) Calm.com
The cleverly named Calm.com, a startup out of San Francisco and London, is one of the top meditation apps to launch in the last year. The app lets you begin immediately with its free “7 steps of Calm”. Each step focuses on a different part of the guided meditation practice such as “breath”, “posture” and “mindset”. After you’ve completed the beginner’s program, you can unlock yearly pro-access for $9.99 which includes dozens of guided meditations ranging from 2-20 mins with relaxing nature scenes like forest rain and an ocean beach. (Free iOS)

2) Buddhify 2
Can’t sleep? Just waking up? Taking a break from work? The UK-based Buddhify has dozens of options for nearly every life scenario. Built for busy city-dwellers with less than 10 minutes to spare at a time, Buddhify is a carefully-designed app that offers both guided meditations and solo practice. While terrific for beginners, more serious meditators might find the 10-minute meditation maximum limiting. To track your progress, the app neatly saves your weekly stats, record streaks and percentage of app content consumed. ($1.99 iOS)

3) Headspace
Once you get past the introductory animations, the popular Headspace app’s free “Take 10” offering includes a new guided meditation each day for 10 days. Once you’ve finished the intro offer, Headspace’s most popular package costs $7.99 per month for a year. While more expensive than other apps, Headspace’s co-founder Andy Puddicombe is a former Buddhist monk and claims to have one of the most comprehensive packages on the market. Hot tip: You can also catch Puddicombe’s lessons for free on any Virgin Atlantic flight! (Free iOS)

4) Omvana
Founded by global wellness company MindValley, Omvana is oft-referred to as the “Spotify of meditation apps.” To get started, simply login with Facebook and browse through the eight available free tracks—some “new” and some “hot”—or check out the Omvana store and choose from thousands of tracks to add to your meditation mix. Tracks cost $1.99 and up. While this is a great app to see what’s out there in the world of meditation, the app lacks focus (pun intended) and any sort of measurement of personal progress. And with such a large library of offerings, it’s easy to become overwhelmed. (Free iOS)

5) Simply Being
A woman’s slow, calming voice eases you into relaxation with 5, 10 or 15 minute guided meditations. You can choose from voice-only or add music and nature sounds like ocean, rain and stream. Simply Being is as simple as it gets and a great free app to download if you’re just wanting to test the water. ($.99 iOS)

This one below is for the physical practice. Please stay mindful of your own limitations if you choose to explore this one.
Yoga Studio

May you care for yourself with joy and ease~