Nine Years, Nine Lives

Today is a pretty remarkable day in my life. The day my life was changed, utterly and completely – nine years ago. When I think about that, I am brought to tears. After all I wasn’t supposed to be here. If it weren’t for luck and scientific breakthrough, I wouldn’t be. There are times I wonder why I am, still here that is. If it were any other kind of anniversary, I would be celebrating with a party or a cake. Because it’s my cancerversary, my day is spent reflecting on my blessings and thinking of all the dear friends I have lost along the way.

In years past, I have been so busy that the day has almost gone by without notice, can you imagine? A day not thinking about cancer, a normal day. I don’t have many of those. 2015-08-26 21.49.543,285 not normal days, just off, abnormal like the cancer. Some days I feel every second. On other days, time flies.

I  live a condensed life, condensed experience, condensed joy.

Joy.

 

This year is kind of a monumental year. I turn 40 in just more than a DSC05142month. 40! Middle aged (when did that happen :o)! Believe me, I didn’t think I’d ever see my 35th, let alone my 40th. When I was diagnosed nine years ago, I didn’t think I’d get to do a lot of things!

I didn’t think I’d ever be able to buy a car or a house. I didn’t think I’d get to travel. I didn’t think I’d get the chance to fall in love. I didn’t think I’d ever advocate for change. What did I know!? I had no idea what potential my life had. I had no idea of what I could achieve. I had no idea what life truly held. I had no idea what it meant to live. I mean really live.

IMG_2159It shouldn’t take critical or terminal illness to teach us that lesson. 2016-07-07 18.54.45-1Why can’t we all live genuinely, authentically, passionately, no time for B.S. kind of lives.

Time.

When you realize that time is really the precious commodity that everyone is after, you begin to value it over everything else. Things are just thing and are transient. Money can be made, of course it can buy comfort, but it’s just a thing. Time on the other hand provides us with opportunity. Opportunity to spend it on doing what we love. Opportunity to spend it wisely. I say that, because for us, it’s limited.

Our clocks start ticking they day we are born. So we can chase money and fancy things, and spend all that time working and running in circles. Or. We can open our eyes and see how beautiful the sunrise is, especially when you are with someone you love. How magnificent it is to experience the cultures of the world. How wonderful it is to be loved.

Love.

I wouldn’t be here without Love. The love (and kindness) of my medical team. Love from my family and friends. The love of my dogs. The love of my life. Thank you all! I couldn’t do it alone. I know together, we move forward.

To another nine years,

AM

 

#GivingTuesday

Screen Shot 2017-11-28 at 9.25.44 PMAbout a year ago, I wrote about Awareness and Action, That they are vastly different things. One is the actual act of something, the other is passive, and involves doing nothing. That’s right, nada, Zilch. Zero things are done. Bupkis. So in the dying hours of this Giving Tuesday, I want to remind people of just that. We should act and give, not just today, because we have been sold on a “gimmick”, but because we want to. Often even every day. It can be big or small. It also doesn’t have to be money, it can be time or a good deed. We have gotten too used to throwing awareness around, that nothing really happens. Lots and lots of inaction.

So why do we need a reminder?! Goodness and giving should be a no brainer, right?!

Is it that we get so wrapped up in our own drama, that we don’t see, or make time? AreScreen Shot 2017-11-28 at 9.26.08 PM we keeping score? If we are, then we shouldn’t, because life owes us nothing.

So I’m reminding you, Awareness is great, be aware, but also act.

I’m leaving this here, because I have to.

Be kind. Be good. Be present. Be generous. Give. Be well.

Screen Shot 2017-11-28 at 9.07.57 PM

Organizations I love.

Lung Cancer Canada

Young Adult Cancer Canada

First Descents

Save Me Dog Rescue

Loving Kindness…Week 7

To say that this post is late is an understatement!!Screen Shot 2017-03-14 at 8.21.05 PM

When I get writer’s block, I get writer’s block, and that’s exactly what happened…that then add a dash of perfectionism and you have a recipe for disaster!

I don’t know why I can’t quite get a coherent piece of writing done around this week’s topic, which is Loving Kindness and how best to care for yourself. I have written and re-written this post over and over, but it never really seems “right”.

I know I am my own worst critic and hold myself to a ridiculous standard that I wouldn’t normally hold for others, and I’m working on it. For me, it’s easier to recognize someone else’s pain and suffering than my own, and often when I do, I feel terrible and beat myself Screen Shot 2017-03-14 at 8.24.33 PMup because, “There’s someone out there who’s worse off than I am, how dare I feel sorry for myself”. I have gotten better with that, but I am still hard on myself. This week’s practice is about evaluating and being mindful on how to be kind (not judging) towards yourself and how to best care for yourself in times of distress.

 

Some may say that this is selfish, but I’d ask you to read Five Myths to Self-Compassion, it is quite enlightening, I found it very informative and beneficial in dispelling my own myths. Another tool that helps is practicing the Loving Kindness Meditation.

Be Well,Screen Shot 2017-03-14 at 8.26.04 PM

AM

Previous weeks posts. Week 1, Week 2, Week 3, Week 4, Week 5, Week 6

Activities

Nourishing v Depleting Activities

When trying to evaluate areas of our lives that may help us to care for ourselves, it may be beneficial to ask one of the following questions. (You can do this with an existing page in an agenda, or start fresh by making a list, or by just asking is this an N or a D.)

  1. Of the things that I do, what nourishes me or gives me pleasure, what increases my sense of actually being alive and present rather than just getting by? (Add an N next to those things on the list)
  2. Of the things I do, what drains me, what decreases my sense of being alive and present, what makes me feel like I’m just scraping by or feeling worse or drained? (Add a D next to those things on the list)

Accepting that there are some aspects of life that just can’t change, I am consciously choosing to increase the time and effort I give to nourishing (N) activities and decrease the time and effort I give to depleting (D) activities.

Action Plan 

  • Think about a time when you faced difficulty. What are some of the things that got you through the difficulties? What are things that would sooth you, activities that might nourish you, people who you might contact for support, small things you could do to help you get through?
  • Now write down suggestions to yourself for an action plan that you can use as a framework for coping the next time you are facing a tough time or if you are feeling depressed.
  • For example, a plan may look like…I know when I was depressed last month, I was able to call Mary for support, she talked with me and on another day she visited me too. I felt better after having a nice long bath, where I lay in the water and meditated for a few minutes. I also felt better after I went for a walk, I was really able to gather my thoughts after some fresh air. Making an appointment and speaking to Dr. Jones was really helpful too.
  • It can be helpful to remind yourself that what you need at times of difficulty is no different from what you learned and practiced  in the past few weeks or in other Screen Shot 2017-03-14 at 8.23.33 PMtimes of difficulty.

Using The Breathing Space

Meditations

Loving Kindness

Home Work

  • On days 1, 3, 5 practice Loving Kindness Meditation.
  • On days 2, 4, 6 practice any of the meditations we have covered in the previous six weeks.
  • Choose one of the following activities to do: Nourishing v Depleting Activities, Action Plan, or Using the Breathing Space

New Resources

Self-Compassion.org

 

 

 

 

 

 

Week 6…Kintsugi – Recognizing the Beauty in Broken Things

Last week was hard!screen-shot-2017-03-04-at-10-29-19-pm

I am still sweeping up pieces of myself and putting them back together.

I have been broken before, so I know I’ll be ok.

Stronger.

screen-shot-2017-03-04-at-4-39-17-pmKintsugi is the Japanese art of fixing broken pottery, and its philosophy is rather beautiful. It recognises the beauty and value in broken things (more specifically pottery) and speaks to the breakage and repair of objects becoming the history of something, rather than the disuse of it. Potters often repair objects with resins mixed with gold or silver, making no attempts to hide cracks, but to highlight them and make pieces more beautiful and interesting. Here we tend to throw them out. I prefer the Japanese way.

A few years ago at a conference workshop on journalling we were asked to quickly write a response to the idea of Kintsugi. I wrote something and really never shared it, but in light of recent challenges and losses, I am using it to find strength again. I share it with you, its my story in a nutshell.

The fallout is far worse than the sickness. Once treatment is finished, the shell-shocked ruin of a person emerges from the fog. Every emotion and sense of fear comes pouring forth from me.

The problem was I couldn’t share these thoughts and emotions because if people really knew how wrecked I was, how terrified I was, they too may begin to crumble.

I wanted desperately to put back the pieces of my ruined life, to mend them and be the person I had been. The trouble was that person was gone.

I was paralyzed by fear. Terrified that once I managed to fix my life and myself, it would all crumble  to dust and there I’d be again, cancerous.

Somehow I tried my old life back on for size, but it didn’t fit. Like a shoe that was two sizes too small, it was uncomfortable and gave me blisters, but I put my brave face on and carried on. I had “successfully” taped my bowl back together.

Even though it leaked and looked like something Homer Simpson might make, it was together. Then it fell and shattered again.

More pieces strewn about, more pieces to pick up. How would I survive? Recurrence is a bitch.

Faced with few tangible options I decided to forgo trying to fix myself again. Instead I chose to live and love and be happy. I knew the bowl could never look the same, it had been too “damaged” and broken.

I chose to accept it, scars and all. I gave up the mask of bravery and allowed myself to be raw and vulnerable. To share that vulnerability with those around me. In doing so, I slowly turned that ugly shell of a person into something stronger and far more beautiful.

Each crack like a work of art, a work of love, a work of life.

MBSR like Kintsugi is about accepting things as they are.

Week Six of MBSR focuses on two ideas that are designed to help us strengthen our minds to be able to do this: Thoughts are not Facts andMindful Communication

screen-shot-2017-03-04-at-10-35-02-pmSo often how we think and communicate can be a point of stress. By becoming aware over and over again how (in meditation) our thoughts can effect us, we can recognize them, let them go and return our focus to our breath. With time and practice we can gain some distance and perspective on our thoughts allowing us to see that there may be other ways to look at or think about situations, breaking us free from old patterns. Thoughts are only mental events, they are not facts. We certainly are nt our thoughts.

Communication patterns can also be problematic or a source of tension for many of us. One of the reasons communication can break down is that many of us focus on or project the hope that someone else will give us what we want – attention, validation, understanding or approval. What this does, is put pressure on the other person, and sometimes backs them into a corner. Often when we feel pressured, we shut down rather than open up. When that screen-shot-2017-03-04-at-10-35-45-pmhappens during a conversation, often communication breaks down because a person can feel threatened, resentful, and not heard. In MBSR we are learning to focus in on ourself and our behaviour rather than those of others. We tune into our thoughts, emotions and physical sensations so that we can read them. By being aware  of these things, we gain a better sense of perspective and balance and can then focus on communicating our need rather than projecting them.

These ideas can be hard to learn and sometimes even more challenging to practice, because the ask us to really examine ourselves and ask us to be accountable to ourselves. However, once you do learn these lessons, you will find your perspective changing. You may even be able to let go.

Be well,

AM

 

Activities:screen-shot-2017-03-04-at-10-34-07-pm

 

Meditations:

Mountain Meditation

Mindfulness of Breath (Track 4)

Bells at 5 Minutes, 10 Minutes, 15 Minutes, 20 Minutes, and 30 Minutes (Track 13)

3 -Minute Breathing Space (Responsive) Track 9

Home Work

 

*Ways You Can See Your Thoughts Differently – Here are a few things you can do with your thoughts, either in meditation or in your daily life.screen-shot-2017-03-04-at-10-55-26-pm

  • Just watch them come in and leave, like a waves, without feeling like you have to follow them.
  • See if it’s possible to notice any feelings that give rise to the thoughts. Sometimes the context can be a link in a chain of events.
  • Think of thoughts as mental events rather than facts.
  • Write your thoughts down on paper. This lets you see them in a way that is less emotional and overwhelming. It can also give you time to pause and give you a moment to respond differently.

Previous weeks 1, 2, 3, 4, 5.

 

 

 

 

 

 

 

 

 

Melancholy and the Infinite Sadness…Week 5

I’m melancholy today.screen-shot-2017-02-27-at-2-25-02-pm

It’s one of those days where I wish I could unzip my skin and I could become someone else. Just for today. I can’t so I just want to hide. Crawl under my covers, or be like a cat and shelter under the bed.

screen-shot-2017-02-27-at-2-33-53-pmI want to scream, but if I open my mouth to talk, I feel so fragile right now, I’m afraid I’ll break into pieces, and I just don’t have the strength today to put myself back together. So I’m writing.

I’m trying really hard to drag myself out of the swamp of feelings I have. screen-shot-2017-02-27-at-2-38-11-pmSorrow for children who have lost their mothers, husbands who have lost their wives, families who will have an empty seat at their tables. I think about how one day that will be my people, who will feel this for me. It is gutting.

Today the reflection in the mirror is hard to look at. It shows reality. A reality where 4 pills a day keep me alive. A reality where I wonder why I got so lucky, when others stronger, younger, better than me aren’t. A reality where the knife’s edge I dance on is clear and present. A reality where the clock is ticking and time is running out. It’s a hard reality.

I know the only way to get through today is one foot in front of the other.

screen-shot-2017-02-27-at-2-40-37-pmTomorrow I will try to let go.

This is a really crappy way of segueing into the MBSR Week 5, and I swear I’m not making up the theme: Allowing and Letting Be. (Irony?!)

I suppose this is why MBSR can be so helpful. It teaches us and sometimes deliberately forces us to examine and really be present in aspects of our lives that are hard. It also teaches us that it’s okay if we experience hardships, anxiety, loss, or stress. These things are part of life. What it is designed to do is help and encourage us to look at these things with non-judgment and kindness towards ourselves and others.

This is the lesson I find hardest. Guilt is a nasty beast and today I have a bad case of survivor’s guilt. I’m having a hard time with not judging and treating myself with kindness. It’s easier to wallow if I beat myself up or tell myself I shouldn’t allow myself to feel badly. It’s easier to mourn them than it is to mourn me.

Tomorrow I’ll do better. For them. For me.

AM

 

MBSR Weeks 1, 2, 3, and 4.

 

Meditations

Working with Difficulty (Track 12)

3-Minute Breathing Space (Regular – Track 8)

3-Minure Breathing Space (Responsive – Track 9)

Bells only at 5, 10, 15, 20, 25, and 30 min

 

Homework

  • On days 1, 3, 5 practice Working with Difficulty track 12.
  • On days 2, 4, 6 practice sitting in silence for 20 to 30 min using Bells only.
  • Everyday practice the 3-minute breathing space track 8
  • As an unofficial practice, use 3- minute breathing space responsive track 9 for anytime you notice unpleasant feelings (tension, stress, anxiety).

Streeeesssss….Week 4

No one likes things that suck, but sadly they are part of our lives. The suckiness of something can range in variety and gravity, but sucks none-the-less.

screen-shot-2017-02-16-at-10-53-39-pmI know there have been many times in my life where things seemed overwhelming or the crushing sensation of stress and anxiety made it seem like I could never climb out of the hole. In the past. I would have likely handled those feelings by drowning them in retail therapy, alcohol and escapism. I’d like to think I’m a bit more self-aware now, but stress has a way of sneaking up on you.

So what so we do when we encounter a crap fest or, as it’s also known stress.screen-shot-2017-02-16-at-10-51-49-pm

Typically we try to avoid it in one of four ways.screen-shot-2017-02-16-at-10-52-32-pm

  1. Spacing out – we go somewhere else in our heads or we switch off.
  2. Hold on to it – we don’t allow ourselves to let go of the sucky experience or we wish that we weren’t having a crappy experience at all.
  3. Wanting it to go away – we want to get rid of the experience or we avoid future events we don’t want to deal with.
  4. Anger – we emote negative feelings, frustration and avoid future situations.

The reality is, we can’t avoid all the bad things. Eventually, we need to learn how to deal with them in a productive way or else they compound and cause us undue harm. Mindfulness can help us become more aware of our experiences both positive and negative so we can be less reactive and less stressed out.

The father of stress, Hans Selye defined stress as – The body’s nonspecific response to any demand whether caused by or resulting in peasant or unpleasant stimuli.

screen-shot-2017-02-16-at-10-57-24-pmIn nature, the stress response is designed to protect animals (humans included) from danger. It’s called the fight, flight or freeze response. Great for bunnies being chased by foxes, not so good for our hectic lives. The problem is, when we are constantly “under stress” and I don’t mean our lives are being threatened by a bear or an axe-wielding maniac, but the ongoing everyday work, life, kids, health, …whatever cycle. Then these stresses compound on us and our health can suffer.

That’s where mindfulness can help us.

This week, I’ll introduce the 1 Minute Breathing Space or (S.T.O.P).

This handy little acronym can help us when we are starting to spin out of control or really feeling the heat.

S = Stop and pause what you are thinking and doing.screen-shot-2017-02-16-at-10-55-10-pm

T = Take a breath. Be mindful and take a slow deep breath.

O = Observe or notice what’s actually happening with you. Are you having thoughts or judgments, emotions? Is there tension anywhere? Is your heart beating fast? Are you breathing quickly?

P = Proceed with awareness and kindness towards yourself and others.

Easy? No! Believe me when I say I use this ALL the time!!

This week marks our halfway point and I am curious to know how people are doing. How did the Adverse Events Activity go? What challenges are you finding? What successes have you discovered? What’s getting in the way of practice? Anything else you are noticing?

I’d love to hear how you are finding this!

Before I post this weeks homework, I have a request. – Lung Cancer Canada is looking for B-Raf oncogene positive lung cancer patients who have taken either Tafinlar® (dabrafenib) or Mekinist® (trametinib), or a combination of both to contact them. If possible, I ask you my lovely readers to please share this message through your social media channels. This particular mutation is incredibly rare and we can really use your help reaching patients.

My sincerest thanks.

AM

Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom         -Viktor E. Frankl

Previous weeks activities and practice can be found here (1, 2, 3).

Home Work:

  • Practice at least six times this week, alternating Mindful Yoga 2 (or mindful walking) with the Sitting Meditation. Try not to expect anything from doing these. In fact, give up all expectations about it. Just let your experience be your experience.
  • Everyday: Practice using the 3-Minute Breathing Space, three times or at least once daily at pre-determined time. (I love this one, and use it all the time!) In addition complete the Unpleasant Events Journal.
  • Anytime you need it, practice the 1-Minute Breathing Space (STOP).

Meditationsscreen-shot-2017-02-16-at-10-51-34-pm

Hatha Yoga 2

3-Minute Breathing Space

Mindful Walking

Mindful Breathing (Sitting Meditation)

All other practices are optional. Happy Practice.

Gathering the Scattered Mind – Week 3

screen-shot-2017-02-10-at-8-39-50-pmMy apologies for the lateness of this post! It was a hospital day yesterday and afterwards my wonderful husband surprised me with an impromptu date night, and we got in late. Also actual writing had to happen and I wasn’t sure what to say, but finally, here we go.

screen-shot-2017-02-10-at-8-36-13-pmThe theme for Week 3 in the Meditation Series is gathering the scattered mind. I’ll be honest that lately I have been incredibly scattered because I have been waiting for scan results, so this weeks practice has been pretty spotty and I’ve been so easily distracted.

For the last little while, I have been learning to live with results that don’t quite meet up with my expectations. It isn’t that they ‘re bad results, its just not the results I want. For a very long time, I was blessed after a course of scans to get the wonderful news that I was NED (No Evidence of Disease), but since I progressed last year and changed meds, I haven’t quite gotten there.screen-shot-2017-02-10-at-8-56-30-pm

Overall, I am very healthy and all the results show that I am stable. The results say my brain and organs are unremarkable (good news ironically) because it means that the cancer is still only in my lungs. The problem lies in the lungs. Although things have not changed from previous studies, within the results, there have always been comments about “stable globular masses” or “stable pleural effusions” and frankly I hate knowing that there is cancer is living in me and that my lungs are trying desperately to kill me.

I don’t know if I was under the misguided impression that NED meant that the cancer was gone or dormant, but it certainly gave me a sense of security and comfort, and not having it keeps me on edge. After all, there is no uncertainty that there is or isn’t cancer in me, its in here and its trying very hard to be active.

As hard as I try not to fixate or catastrophize, I can’t reconcile those feelings of insecurity and chaos when I know how precariously balanced I am on the edge.screen-shot-2017-02-10-at-8-57-45-pm

Maybe its all in the wording

Words.

Never say words don’t matter.

Words have power.

In my case they have the power to set my mind spinning down a trajectory of sadness and fear, which is why I’m really glad that I am posting this MBSR series, because it forces me to recognize these anxieties.

Perhaps as you have been practicing your meditations, you have found yourself wandering too?

Now that we have been practicing for a couple of weeks, you might actually be noticing how busy your mind can be. I know mine certainly is!! You may be replaying past events or have expectations of the meditation, or be noticing fearful thoughts, or even running through your grocery list of chores. Its ok.

You might even be feeling frustrated that you can’t “clear” your mind of those thoughts, or that your mind is wandering. That’s ok. The kind of meditation that we are learning with MBSR isn’t about getting rid of our thoughts and distractions. Its learning to recognize them. Its human nature to want to strive for something or achieve a goal, but here the goal is to have no goals.

I know it sounds a little nuts, but really its such a useful skill. One of the reasons I think the MBSR program is so intense, is to help us to slow down, be deliberate, and to make the skills learned part of our daily routines.

This week we will introduce a new type of meditation. Mindful movement. The idea being that by being more aware of our physical and mental state, we are allowed to be more present in the here and now. These movements encourage us to take time to pause by bringing our attention totally into the body and try to marry our breath with our movements.

Remember though, the goal here is not to have goal. Try to resist the temptation of say having the goal of relaxation. Relaxation might happen, in which case that’s great, but maybe it doesn’t in which case that’s great too, because maybe you noticed that you were carrying tension in your neck and shoulders, which leads you to notice that you are holding on to a negative event that happened earlier on in the day. Then maybe as a result of that noticing, you realize that you had been tense over a non-event and decide to let it go. That’s what can happen when we start recognize our thoughts and our body sensations.

So with that, we introduce Mindful Walking, and Hatha Yoga. I’ll break them down and link to some videos that can help with home practice below. In addition, if you practice Qigong or Tai-Chi these can also act as mindful movements.

Before I post the new practices and homework, I want to hear from you.

How have you been finding things? How did you like last weeks practice? What were some of the pleasant events you experienced? If you want to share, I encourage you to leave me a comment. If you’d like me to share it, let me know too, or else I’ll keep them private.screen-shot-2017-02-10-at-8-54-09-pm

Be well and happy practice.

AM

Activities for Week I can be found here, and for Week 2 here.

Activity I: Unpleasant Events

Last week we had the opportunity to become aware of thoughts and feeling we felt when we experienced pleasant events, this week, we are going to focus on unpleasant events. The activity will act the same as last week where you will notice and record events (for yourself) in a chart or journal.

Day What was the experience? How did your body feel, in detail during this experience? What moods and feelings accompanied this experience? What thoughts went through your mind? What thoughts are in your mind as you write this down?
Example I found a parking ticket on my car. My shoulders got tense and raised, my forehead became tense, my stomach became upset. Frustration, anger, irritation “I was sure I could park there.” “What a waste of money!” “Ugh I hate parking tickets”

 

Meditation I: Seated Mindful Breathing

Practice mindful breathing seated in a chair or on the floor, make sure you are sitting so that your spine is self-supporting. If seated on the floor, do so on a firm, thick cushion (or a pillow folded over once or twice). Whatever you sit on, make sure your hips are slightly higher than your knees.

 

Meditation 2: The 3-Minute Breathing Space

Step 1- Becoming Aware – You can do this sitting or standing. If possible, close your eyes. Then bring your awareness to your inner self by asking yourself, “What is my experience right now?”

  • What thoughts are going through my mind? (As best as you can, acknowledge thoughts as mental events, try to put them into words.)
  • What feelings are here? (Turn toward any sense of discomfort or unpleasant feelings, acknowledging them.)
  • What body sensations are here right now? (Quickly scan your body to pick up any sensations of tightness or tension, acknowledge them.)

Step 2 – Gathering – Redirect your attention from physical body sensations to sensations of your breath and breathing itself. Feel your abdomen expanding and contracting. Expansion as you breathe in and contraction as it goes out. Follow your breath all the way in and all the way out, using your breath as an anchor.

Step 3 – Expanding – Try to expand the field of your awareness from your abdomen to include your whole body. Imagine your entire body inhaling and exhaling. Try to notice your posture and facial expressions or if you note any sensations of discomfort, tension, resistance and bring your awareness to those sensations by breathing into them.

 

Meditation 3: Mindful Walkingscreen-shot-2017-02-10-at-9-51-49-pm

This can be done inside at home, or out in the real world. The key here is to be deliberate and attentive.

  1. Stand straight and tall but not stiff. Take a moment to feel your feet on the ground and let your weight be distributed evenly. Are you leaning to one side or the other, or on your toes or heels?
  2. Your hands can be folded gently at your abdomen, or if you are more comfortable just by your sides naturally.
  3. Drop your gaze slightly.
  4. Step out with the left foot. Feel it swing out. Feel the way your heel strikes the ground, then the ball of the foot and finally the toes. How has your balance changed?
  5. Feel how your body moves as your right foot steps forward. Feel the heel hit the ground, then the ball of the foot, and finally the toes.
  6. Walk at a steady pace, one that is slightly slower than you would walk normally.

Your first few steps may be awkward as you are trying to notice all those sensations that we normally do automatically. Once you have done this a few times, you won’t look like a zombie. So maybe the first time you try this, you may want to be at home or in your own yard.

Handy Tips:

  • Flat space
  • Barefoot (If you like)
  • Be slow and attentive
  • Try to focus on feeling the sensations of stretching and bending, change of balance and weight as your body as it moves.
  • Try to feel the pull of gravity and the groundedness of moving through your feet (heel….pads….toes).

 

Meditation 4: Yoga

There are many kinds of yoga and all are based on basic poses or asanas, but we will focus on Hatha yoga which marries poses (Asanas) with breath or Pranayama. Hatha yoga helps prepare the body and mind for other meditation practices. It is relatively gentle, slow and great for beginners. *

*If you have any health concerns or conditions, please consult with your physician before starting the movement portion.

Home Work:

  • Everyday: Practice using the 3-Minute Breathing Space, three times or at least once daily at pre-determined time. (I love this one, and use it all the time!) In addition complete the Unpleasant Events Journal.
  • On days 1, 3, and 5 practice Mindful Walking and record your experience and observations in your home practice journal.
  • On days 2, 4, and 6 practice Hatha Yoga and record your experience and observations in your home practice journal.

Meditations:screen-shot-2017-02-10-at-9-47-53-pm

Hatha Yoga 1

Hatha Yoga 2

Hatha Yoga 3

3-Minute Breathing Space

Mindful Walking

Body Scan and Mindful Breathing (optional)

New Resources:

Mindful Magazine – Nice site that has tons of great articles and meditations.