Tag relaxation

The Magic Of Meditation

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Meditation is something I have engaged in regularly for over ten years, but my practice had dwindled in the past two years to a session every few months. This was partially due to the fact that the death of my meditation teacher had rattled me so deeply that I was unable to sit in a meditation without being distracted at some point by my own grief.

It took a major life event from early April to wake me up and make me realize that by neglecting my meditation practice, I had made my spirit weary and unbalanced, Since the cadence of my life had changed rather dramatically and suddenly, I decided that adopting regular habits like meditating would be good for me. I have been able to carve out time in my schedule to meditate daily over the last few weeks, and the effects have been profound and positive. On some days, I only have a few minutes to set up my zafu (meditation cushion), light incense and the candles on my meditation altar, and sit in the moment for mindfulness meditation, but I still make sure I meditate before crawling in bed each night. I am not joking when I say I think more clearly, feel more calm, and experience less anxiety after meditating daily over the last few weeks. I now look at my daily meditation sessions as important daily workouts for my mind and spirit. I swear that even my gym workouts are better as a result of meditation, because I am more focused and calm during gym time than I used to be. Things which used to irritate me sort of glide off me now.

Regular meditation has made a tremendous difference in my general demeanor and my outlook on life, and now I honestly look forward to my sessions. I strongly encourage everyone to meditate regularly, especially anyone who feels beaten down by life or who deals with constant stress. Meditation provides an excellent outlet for stress, and can lessen symptoms of depression, reduce blood pressure and boost immunity.

Before you say that there’s no time to meditate, I am willing to bet you that there are a few minutes each day you can spare to nurture your spirit. You can either take a few minutes first thing in the morning to sit and meditate, or do it right before you go to sleep. If you feel intimidated by the idea of sitting on a meditation cushion, you can simply sit on the floor comfortably, close your eyes, and focus on your breathing. Each time you inhale, allow your chest to expand, and pull your shoulders back. When you exhale, imagine pushing away all of the stress of the day, out of your body, and into the air. Keep breathing slowly and deeply with your eyes closed, and try to empty your mind of any random thoughts or feelings which may come up.

For a more detailed description of a great breathing meditation, read on. The original link can be found here: http://www.mindful.org/a-five-minute-breathing-meditation/

A 5-Minute Breathing Meditation To Cultivate Mindfulness

Reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills.

By Greater Good Science Center | February 26, 2016

How do you cultivate mindfulness? One way is to meditate. A basic method is to focus your attention on your own breathing—a practice simply called “mindful breathing.” After setting aside time to practice mindful breathing, you’ll find it easier to focus attention on your breath in your daily life—an important skill to help you deal with stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your ability to concentrate.

Time required:

15 minutes daily for at least a week (though evidence suggests that mindfulness increases the more you practice it).

How to do it

The most basic way to do mindful breathing is simply to focus your attention on your breath, the inhale and exhale. You can do this while standing, but ideally you’ll be sitting or even lying in a comfortable position. Your eyes may be open or closed, but you may find it easier to maintain your focus if you close your eyes. It can help to set aside a designated time for this exercise, but it can also help to practice it when you’re feeling particularly stressed or anxious. Experts believe a regular practice of mindful breathing can make it easier to do it in difficult situations.

Sometimes, especially when trying to calm yourself in a stressful moment, it might help to start by taking an exaggerated breath: a deep inhale through your nostrils (3 seconds), hold your breath (2 seconds), and a long exhale through your mouth (4 seconds). Otherwise, simply observe each breath without trying to adjust it; it may help to focus on the rise and fall of your chest or the sensation through your nostrils. As you do so, you may find that your mind wanders, distracted by thoughts or bodily sensations. That’s OK. Just notice that this is happening and gently bring your attention back to your breath.

Find a relaxed, comfortable position. You could be seated on a chair or on the floor on a cushion. Keep your back upright, but not too tight. Hands resting wherever they’re comfortable. Tongue on the roof of your mouth or wherever it’s comfortable.

Notice and relax your body. Try to notice the shape of your body, its weight. Let yourself relax and become curious about your body seated here—the sensations it experiences, the touch, the connection with the floor or the chair. Relax any areas of tightness or tension. Just breathe.

Tune into your breath. Feel the natural flow of breath—in, out. You don’t need to do anything to your breath. Not long, not short, just natural. Notice where you feel your breath in your body. It might be in your abdomen. It may be in your chest or throat or in your nostrils. See if you can feel the sensations of breath, one breath at a time. When one breath ends, the next breath begins.
Be kind to your wandering mind. Now as you do this, you might notice that your mind may start to wander. You may start thinking about other things. If this happens, it is not a problem. It’s very natural. Just notice that your mind has wandered. You can say “thinking” or “wandering” in your head softly. And then gently redirect your attention right back to the breathing.
Stay here for five to seven minutes. Notice your breath, in silence. From time to time, you’ll get lost in thought, then return to your breath.
Check in before you check out. After a few minutes, once again notice your body, your whole body, seated here. Let yourself relax even more deeply and then offer yourself some appreciation for doing this practice today.

One of the most beautiful things about meditation is that you can be fully in the moment, without holding onto the trappings of your day. Work obligations, chores, errands, and any other mundane distraction can wait. It’s a wonderful escape from the physical world and the ultimate way to attain balance and peace. Plus it’s free!

Being Spontaneous Is Good For The Soul

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Most people who know me well would describe me as pretty organized and on top of things. I am also so busy all the time that I honestly have to put everything in my calendar so that I know what is happening. As a result of having so much on my plate, I am rarely able to make last minute plans. I often give people the impression that I am all work and no play, and that I am always serious.

But I am a spunky one and thrive on variety. Though I like consistency and stability, I am always keen on new adventures, and much like a horse in a corral, I go a bit stir crazy when I am cooped up in a place or a situation for too long. As a result, the spontaneous part of me sometimes takes over, and I will do something out of character. I honestly wish I had more of a chance to do something on a moment’s notice, but I am a grownup, with a career and some pretty big goals which require my focus and attention.

Every once in a while, I have to contend with last minute schedule changes which usually make me feel anxious. It is pretty challenging for me to have to completely rearrange my schedule when one event shifts, because a domino effect occurs. However, I have been more adaptable in recent weeks, and have even found myself changing things up without having a compulsion to resist the changes. Instead of rushing home after work to do even more work, I have recently allowed myself to visit friends, lounge on the sofa with a cat or two, or take myself out to dinner after a particularly long day.

I also love finding a gap in my schedule and throwing a weekend getaway into the mix, because it enables me to recharge my batteries, escape the rhythm of my regular schedule, and have a little fun. There is also a part of me which yearns for international travel, so much so that I am willing to move everything around to accommodate a visit to another country. My attitude is that life is short, and that you only live once. I have no intention of waiting until the “perfect” time to travel or take a vacation, especially since I was stuck in that mindset for far too long during my 20’s and 30’s. If I can visit a different country ever year or so, I will be a happy camper.

Who knows, you might see me visiting a new country very soon!

Putting Down Roots

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There are a number of people I know who are keenly interested in living in different locations, and who dream of hopping from one place to another every few months in order to have a change of scenery and a fresh start. I am the exact opposite. Though I love traveling to different places both within and outside of the United States, I have never had any interest in living anywhere other than California. I also HATE moving, and would rather put down roots and have a stable home environment than to move frequently.

Once I was on my own, I lived in one apartment for nine years before moving. The only reason why I had to move was because I was about to start medical school in a different county. I lived in a few places during medical school and residency, but that was mainly because I had roommates, then got married. Once my marriage was destined to meet its end after a few years, I moved back to Los Angeles and planted new roots again.

I like being able to come home and know where everything is. I like the fact that I have worked out at the same gym for over ten years now, that I go to the same grocery stores, the same fuel stations, and take the same routes to work. It’s not that I don’t like change, because the cadence of my day to day life has enough randomness and unpredictability. But at least the one constant in my life is the fact that I can go to the same home base I have gone to for years.

Before you assume that I have a ton of stuff in cold storage, I can assure you that I keep my belongings well sorted and organized, and I don’t like to hold onto a lot of clutter. Though I have a backup supply of toiletry items and food items, I truly do use them on a regular basis, so the supply is always moving. I also impose limits on the amount of clothing I can keep, because I don’t want my dresser drawers, cabinets or closet overflowing with unnecessary items.

Even though I have done a fair amount of traveling in recent years, I always relish the comforts of home. There is nothing more satisfying for me after traveling (especially if I travel abroad) than returning to the home I know well. You won’t find me fantasizing about living in a different place, because I am perfectly comfortable where I am. Barring any sudden financial windfalls which would enable me to buy the house of my dreams, I am staying put for as long as I can.

Give Your Brain A Vacation!

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Please check out my original post at:

http://xactmind.com/xc/articles/give-your-brain-a-vacation/

By: Dr. Stacey Naito, Physician and IFBB Pro

Leaving Work Behind

Americans have a bad habit of skipping much needed vacations, either because they cannot catch up with their workloads, or because they can’t afford the travel expenses. However, everyone needs to press the reset button and allow their bodies, spirits and minds to relax. The brain in particular needs a break from all the factoids and sensory input which assault it on a daily basis. Yet we often feel the urge to check emails and social media while on vacation in an effort to keep up with the hectic and exhausting to-do list which seems to always hang over our heads. Guilt sets in over being away from work, even though we truly deserve to a have a little time off. The problem with tending to emails and other work-related items is that the break is eradicated, with the only distinction being that we have taken our work with us.

Information Overload

Even when we aren’t at work, our brains must sort through an enormous amount of information from our phones and computers. One 2011 study stated that we take in the equivalent of about 174 newspapers’ worth of information every single day. And since the brain’s ability to process information is limited, we often end up feeling overwhelmed and anxious as we try to power through all the information being thrown at us. Though the age of social media has enabled us to connect in novel and far-reaching ways, it also robs us of our attention and distracts us from other tasks.

So when we go on vacation, there should be a limit on the frequency with which we view social media sites. The best tactic while on vacation is to completely avoid electronic devices, but if you aren’t able to do that, set aside a brief designated time each day to check emails and peruse social media.

Leave the bulk of each day to relaxing, sightseeing, engaging in outdoor activities, and enjoying life. This way, your brain will enjoy the fruits of the vacation as well.

Tired Body, Active Brain

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Original post can be found at:

http://xactmind.com/xc/articles/tired-body-active-brain/

By: Dr. Stacey Naito – Physician and IFBB Pro

Where Is The Off Switch?

Have you ever been so wound up with thoughts or concerns that your brain refused to allow you to fall into blissful sleep? As long as your emotions are influenced by excessive amounts of stress, the pressure will continue to spark anxiety which will continue to rob you of sleep, even if your body is completely wiped out. A vicious cycle of insomnia not only prevents the body from getting the restorative sleep it needs, it can contribute to depression or panic disorder.

People are so busy these days that it can be a challenge to check off everything on to-do lists, so it is rather common to see folks working right up until bedtime. However, if you are having problems turning off your thoughts at night, you must break this habit and allow yourself to calm your mind in preparation for sleep. That means you need to avoid activities like housework, checking emails, paying bills, or any other activity which keeps your mind active, for at least an hour before your usual bedtime.

Anxiety and Sleep

What fuels the mind and makes it work overtime in the majority of cases is anxiety. The bed is supposed to be a place for sleep, yet many individuals lie in bed with thoughts spilling over, and are unable to get the thoughts to cease because they provoke anxiety. The chances of solving any problems while trying to fall asleep are slim, so the constant worrying only serves to interrupt much-needed sleep. Honestly, how often have you been able to solve an issue you were worried about, after you crawled in bed? Your mind will be better equipped to solve any issues which plague you if you shut off your thoughts and allow the restorative benefits of sleep to take over.

Go To Paradise

Try redirecting your thoughts by practicing guided imagery. While lying in bed, close your eyes and imagine a beautiful place, such as a tropical paradise. Breathe slowly and evenly, while imagining hearing the waves crash on the beach, and feeling the sand and the warmth of the sun. You can even play ambient sounds of the ocean to help you visualize the scene. This relaxation technique can be extremely effective in not only shutting off the endless chatter in your brain, but also in getting you to fall asleep.

If you are concerned that ideas or concerns will pop into your head in the middle of the night, keep a notebook and a pen next to your bed. Once you write something down, put the notebook away and let it go. Remember that it really can wait until tomorrow.

When You Need To Get Away

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california

I am the kind of person who burns the candle at both ends, not necessarily because I like to constantly feel like I am being run ragged, but because I always have an insanely busy schedule which has me switching gears constantly throughout each day. My usual response to the question, “What did you do last weekend?” is that I worked. I am ALWAYS working on something, and there is always something to do in my hectic life.

There is a bit which comic John Mulaney performs which captures the feeling which I feel whenever I get the rare chance to actually relax on a weekend. Here’s his bit:

Kids always want to do stuff, kids get angry. They go, “awww, we didn’t do anything all day!”
You ever ask an adult what they did over the weekend and they say they didn’t do anything, their faces light up. It’s like, “What did you do this weekend?” Ï, uh, (big smile across one’s face) I did nothing. I did nothing at all! Did we do anything? No, we didn’t do anything!”

I am definitely feeling the urge to get away so I can get a break from the constant movement which defines my daily life. I firmly believe that everyone should take vacations and go on weekend getaways every now and then to recharge the spirit and relax the body and mind. Though I won’t be able to take any big trips this year, I know that a weekend getaway needs to occur soon so that I can preserve my sanity! The telltale signs of burnout are showing, such as lack of concentration, irritability, and fatigue. The nice thing about living in southern California is that there are so many options available for weekend getaways, so I will make sure to plan something very soon.

Peaceful Buddha Fountain In My Dining Room

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I have had this water fountain in my dining room since approximately 2008 and love the glow which the light casts on Buddha’s face. I remember seeing this fountain at a local garden center and just had to get it. Since I already had fountains outside, I decided to put it in the dining room, making sure to place it in a spot which was clearly visible from the living room as well. This isn’t a small tabletop fountain (it measures 27 inches high, 15-1/2 inches wide, and 7 inches in depth), so it definitely carries some visual impact.

Eventually, this fountain developed a number of issues, such as a burnt out adapter for the light, a spewing corner of the fountain which caused it to leak onto the floor, a strong tendency to build up sediment in the reservoir, and a very loud pump. My cats also were drawn to the fountain and would (and still do!) drink from it, much to my horror, since there was so much sediment floating around in the water.

I finally completely cleaned out this fountain TWICE this year, bought a new light, and connected a quiet pump to the fountain. I also elected to fill the fountain only with distilled water. As a result of my efforts, this fountain is now the relaxing, quiet, and mesmerizing showpiece it was meant to be.

Travel Outside Of Your Comfort Zone

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Traveling abroad is a wonderful way to break out of established patterns and comfort zones, become exposed to new cultures, and press the spiritual reset button. I have always been interested in doing more international travel, but because of financial and time constraints, the extent of my visits to other countries has been confined to Mexico and parts of Europe. I don’t feel challenged culturally when I visit Atlanta, Miami, Dallas, Sacramento, Columbus or Chicago, because the primary language is still English, and American customs are relatively consistent around the country. When I return home from any of these places, I don’t feel a shift in my perspective like I did when I visited Europe.

I will be traveling to Europe, Australia and Indonesia within the next two months and am exhilarated and somewhat terrified. What will I encounter in these places? What kinds of people will I meet? What will I learn about myself? Even the process of gathering information on my upcoming trips to Hungary, Sydney, and Bali is causing my life’s perspective to shift. I have mostly been focusing on the trip to Hungary since it is scheduled a month before the other two locations, and have been making a concerted effort to learn the Hungarian language before I arrive there. In my efforts to learn Hungarian, I have experienced a shift in my cerebral cortex which not only helps me with the language, but to also think like a Hungarian, at least to a certain extent. When I practice the speaking drills, I imagine being in the middle of Budapest, having to ask for directions, struggling with a very difficult language to make my thoughts understood.

In addition to the language barrier, I have no idea how to navigate through Budapest and imagine that I will need to learn the public transportation system or take a taxi to certain areas, while backpacking and walking through other areas. This will be an adventure unlike any other I have experienced. Things I am incredibly reliant on like clean food sources and a gym will be somewhat hit or miss when I am out there. I know I will feel a bit like I got drop kicked into a very unfamiliar territory, and I know I will be well outside my comfort zone during the trip.

Some of the greatest breakthroughs have come from challenging existing patterns. Perhaps I will have an epiphany while in a foreign land, trying to find my way and struggling with a language which I am rather unfamiliar with. I am certainly up for the challenge and the adventure. It has been far too long since i have thrown myself out into the big wide world, at risk of stumbling over every little thing. It certainly doesn’t help that my brain is more like a stone than a sponge when it comes to learning languages now. However, I have made a concerted effort to learn Hungarian. At least I can say things like “szeretnék valamit enni” (I would like something to eat) while in Hungary and hopefully understand the response I will get to that statement.

I am excited for the adventures ahead and fully expect them to influence how I view the life I have built for myself. It’s always good to shake things up a bit!

Cat Naps

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Ever since my dear friend and meditation teacher Rob died, I have been more aware of little moments I can capture during the course of a typical day which can also serve as brief meditation sessions. One thing I have gotten into the habit of lately is pausing before I stretch and get out of bed, allowing myself to enjoy a moment of stillness. I spend a couple of minutes observing my breathing, how energy flows through me, and how the room feels, looks and sounds. It’s a welcome change from the rushed manner in which I used to hit the ground running as soon as I woke up.

Kazu and Tenshi, my dogs trapped in cats' bodies

Kazu and Tenshi, my dogs trapped in cats’ bodies


My rescue kitty and nap buddy Shima

My rescue kitty and nap buddy Shima

The most fulfilling and endearing moments I have allowed myself to indulge in are the ones I spend with my cats. Two of my cats are very doglike and love everyone, while the third cat is extremely attached to me. All three are sweet and tend to demand a lot of my attention when I am home, but I often keep my interaction with them to a minimum because I am in the midst of a pile of work and usually typing or running around the house doing chores. Like faithful dogs, my cats will often follow me from room to room, looking up at me expectantly, purring away and doling out unconditional love.

I have made a concerted effort lately to greet my cats with pets and kisses in the morning while they are sprawled out on my bed. When I come home, I will often lie on the floor, bed, or sofa with them, taking a few moments to just be with them. My shy rescue cat, Shima, will frequently lie on my chest while I pet her, and if we are both very relaxed, we will take a nap together in this position. Every once in a while, a feeling of guilt will wash over me, even though I know I will most likely finish all the items on my to-do list for the day. But this feeling passes quickly, and I remember how important the bonding process with pets is. Even as I write this I have all three cats in the living room with me, with my boy lying alongside my left leg.

My blue male Burmese, Tenshi, is very much a dude and exhibits alpha type behavior with the other two (female) cats. But he also loves to be hugged and squeezed, will push his face into my hands and actually likes having his muzzle grabbed and scratched and his belly softly rubbed while he is on his back. He is also a lap kitty and will often snuggle with me while I write away. My female European Burmese, Kazu, will sometimes take up residence on my lap, and at other times, will rest her head on her favorite pillow just like a human would, and will watch me work. Kazu is also the cat who plays fetch, greets me at the door most faithfully, and purrs if I merely look at her. Basically, my cats make it very easy for me to steal moments of presence and joy with them. I just wasn’t paying enough attention to their signals before Rob died.
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If you have pets and you find yourself ignoring them because of your workload, do yourself and them a favor by pausing each day to bond with them. I am not talking about a couple of quick pets, I am referring to a true connection in which your animal senses that you are fully interacting and remaining in the moment. There have been particularly hectic times in which I became so incredibly busy that my cats got nothing more than a perfunctory tickle under the chin or an ear scratch, but considering how highly socialized two of them are and how needy my rescue cat is, I definitely neglected them somewhat during those times. It doesn’t seem fair to them, especially considering the fact that they greet me at the door, hang out with me in whatever room I am in, and sleep by my side at night. Who knows? Maybe if I had a daily nap with Shima atop my chest, all my stress would easily melt away.