Tag: Meditation

Kidney Stones: Errr, Maybe Not?

(Title image: Photo by 愚木混株 cdd20 on Unsplash)

So my health has taken an interesting turn.

About a week ago, I went to see a nurse practitioner (NP) for an interesting combination of symptoms: nausea and middle back pain. After listening to my complaints, she determined that the cause was most likely kidney stones.

So…I’m not the typical kidney stone sufferer…but I wasn’t the typical breast cancer getter either, so I accepted her diagnosis while we awaited lab confirmation of whether there was blood in my urine (TMI, sorry).

And then I proceeded to waste an entire weekend on the Internet, driving myself bonkers about what foods contained oxalates (a common kidney stone culprit) and how to combine foods that did with calcium, but not too much calcium.

I was treading in the Wild West of the Internet and I soon learned that kidneys are big business and everyone not only has an opinion, but is also selling something.

Kidneys = $$$ and clear and concise info was harder to find than I anticipated. More stress!
(Photo by JESHOOTS.COM on Unsplash)

At the same time, except for one relatively bad night with a lot of pain, most of my symptoms remained mild-ish. Definitely not “hurts more than childbirth” level.

However, as a result of this, I was afraid to eat, which seemed to increase the pain and I realized that it was actually kinda sorta in my stomach?

Four days after submitting the urine sample, my NP called with the results: no blood in the urine.

That made the “kidney stones” story more difficult to believe. So after more discussions with her, she settled on the possibility that I might just be experiencing particularly bad heartburn and prescribed omeprazole to reduce the levels of acid my stomach produces.

This actually made a lot of sense to me. I am one of those “stress non-eaters”: in difficult situations I lose my appetite quickly, go for longer periods without eating and tend to lose weight. That leaves a lot of time for my stomach to sit empty.

But this also brings up another point that I find personally interesting. I have consistently been doing better with handling general stress and anxious episodes. I now have a plan for stress that includes understanding my reactions and using mindfulness, meditation and exercise. As a result, I experience far fewer episodes of runaway anxiety.

Stomach, stress…it all feels like fire.
(Photo by Yaoqi on Unsplash)

However, I am not able to control everything that happens in my body. I might be able to soften my response to stress and anxiety, but over the long term my body may still show signs of wear and tear from the pressures that I face.

This may also mean that while I’m doing great with keeping my stress levels lower, I might not be doing as great as I think I am. If this is truly “heartburn” or a little ulcer or something, it’s a reminder that managing stress is a constant process that requires vigilance.

Oh, and there’s also the oxalate thing, which my NP said not to stress over since it’s probably not a kidney stone. Which is good. Except now I’ve bought a bunch of low-oxalate foods, a number of which are the ones that I learned I should avoid for stomach issues.

Health is becoming a nonstop game of whack-a-mole.

Why Does Mindfulness Have to be Expensive?

(Photo by Mackenzie Marco on Unsplash)

This past January, I was delighted to receive an email from work about a day-long mindfulness class being offered to help usher in the new year. What a great idea! I can think of no better way to launch into another journey around the sun than with a sense of calm and acceptance, and I felt myself puff up with enthusiasm.

But as I scrolled down for more details I saw that this retreat had a price tag. Good feelings gone. It was close to $100.

This was an experience offered by my workplace, presumably so that I could be a more mindful employee, and they were charging for it.

Need I say, work can be stressful?
(Photo by Alex Kotliarskyi on Unsplash)

I understand the importance of investing in yourself. It’s worth more than a monthly Netflix subscription and will get you much farther in life than a daily Starbucks run. Mindfulness experiences are where I want to put my hard-earned dollars.

But this past year was tough. I needed mindful guidance even more, and yet I kept coming across financial barriers.

Why does all this good stuff need to cost so much? Meditation costs absolutely nothing and offers infinite rewards, and yet, there seems to be a vibe out there that you must spend money (the right cushion, the most beautiful journal, the most blissful island retreat, the perfect yoga pants) in order to do this right.

I live in Southern California where the cost-of-living is high and so are many salaries, but not all. And the gap between those who live comfortably and those who struggle to get by is widening. There are so many who could use the grounding and calm that meditation can offer.

At the same time, I completely get that someone like a yoga teacher or a sound therapist in this area is also struggling. In order for them to be able to offer the services that they do, they must cover their costs.

Yeah, I know. All this mindfulness stuff seems to be unnecessarily pricey.
(Photo by Magic Bowls on Unsplash)

So here’s my wish for the remainder of 2024: Hey, workplaces! Yeah, you, the ones who expect a lot from your employees! Make sure they are fully supported in all aspects of wellness. Bring in a meditation teacher or a yoga instructor. Set up a quiet space for people to destress for a few minutes. Don’t expect your workers to shell out part of their paycheck for staying grounded dealing with your expectations.

And for the meditation teachers and yoga instructors and sound therapy practitioners and the like who are actually making a very good living…fine. Do your thing. Charge your prices. I know that trainings and musical instruments and sacred spaces aren’t cheap. There are people who can and will pay a premium for them to get a truly calming and magical experience.

But after that, please. Offer free classes in parks and libraries and community centers. Volunteer your time for a good cause (my favorite has been a charity yoga class at the local Humane Society). Look for opportunities to share your talents in the not-so-bougie parts of town.

It will make a big difference to people who usually are not usually shown such grace.

“Just Listen”: A Simple Meditation

(Photo by Nick Fewings on Unsplash)

Wow, 2024 is going by fast! We are now a quarter of the way done with the year and it feels like we just started.

In the midst of the whoosh of weeks flying by, here’s a way to slow things down and get intimate with the present moment. This is a simple little meditation but one that I find to be gloriously soothing.

I often do this in the morning when I awake, still stretched out comfortably in bed. Bringing attention to the weight of my body as it rests on the surface of the mattress. Sinking in.

We usually consider street traffic an annoyance, but it can translate into perfect sounds for a meditation.
(Photo by Derek Lee on Unsplash)

And for this meditation, instead of using the breath as a point of focus, I bring attention to the sounds around me. In my room, outside on the street.

There is a lot happening in this soundscape. We have a sound machine going, an air purifier whirring, cars are driving up and down the street below. The sound envelops me and I absorb myself in it. It feels comforting.

Initially, my attention is open, getting settled and taking everything in. Then I shift my focus from the various indoor sounds to the outdoor sounds, traveling around them one at a time, noticing each different one.

Gradually, I select one sound that I can distinguish and move my attention towards it. I get in close. And the closer I get to it, the more my focus turns to a certain aspect of that sound, a certain pitch or rhythm. And then I zoom in even more and try to stay there.

Inevitably, I’ll notice that my attention has been pulled away by thoughts or other sensations, and when I become aware of this, I gently return to that one aspect of that one sound. Exploration continues in this way until I decide to shift my focus to another sound and do the same thing.

There is beauty and peace in a simple meditation.
(Photo by Andriyko Podilnyk on Unsplash)

It’s a little dance between my thoughts and any given sound. Always returning to the sound.

There are no hard and fast rules to this. The option always exists to pull back from that one sound and open my awareness to everything audible around me. And perhaps instead of finding a specific sound to pour my attention into, I allow the soundscape as a whole to come to me and listen to it as if it were one unit, like a symphony.

This is meant to be uncomplicated and unforced. The idea is to stay present with the sounds around me and notice new textures and dimensions of noises.

I hope you give this a try the next time you find yourself in a perfect spot for it (whether in bed or outside under a tree in the park), and if you do, please let me know how it went!

Coffee Break: A Mindful Start to Your Day

(Title image: Photo by Mindspace Studio on Unsplash)

So, now that we’re a week into 2024, what a great time to set an intention for the New Year.

For me, it’s going to be “stress less and move forward”. At least I’ve got the “moving forward” part planned out, as there will be a lot of changes in my life this year.

It’s the “stress less” part that trips me up. So I’m redoubling my efforts to make sure that mindfulness takes priority in my daily activities, and one of the best ways to do this is to see how I can make everyday tasks into moving meditations.

I present to you, the coffee break. Tea works as well, even better, it could be argued. Regardless of your preference, this is how the break works (and obviously, this should be adapted to your own situation):

Wow, I can literally smell this image and the aroma is glorious!
(Photo by Mae Mu on Unsplash)

When you arrive in the kitchen (or wherever you keep your coffee, I’m not judging), bring your attention to your hands. Look at them. Notice the temperature of the air on them. Flex and straighten your fingers…and then observe your hands open the cupboard and remove the container in which you keep your coffee–mine is a metal cannister–along with a stack of paper coffee filters.

My cannister is has a pretty blue and green pattern on it and it feels cool to the touch, nice and smooth. As I open the top, the scent of coffee fills the air. I savor that for a moment.

Set the container down by the coffee maker and pick up a coffee filter. Mine is cone-shaped. Notice if the paper feels coarse against your fingertips and how it sounds as you handle it. Nestle it into place inside the coffee maker.

What does your running water look like, sound like, feel like?
(Photo by Nathan Dumlao on Unsplash)

Then, back to the coffee…and fish out the scoop (mine invariably gets buried under the grounds), spooning out however-much coffee you want. Listen to the “crunch” of the grounds as you do so.

Transferring the coffee into the filter may elicit more aroma during the process. What does it sound like as it falls onto the filter? When done, replace the scoop and then the top of the coffee container.

Whatever water container you user–mine is a plastic water jug, perhaps yours is the coffee carafe itself– bring that to the sink, place under the faucet, and turn on the cold water.

Does the faucet handle feel cool to the touch? As the water runs, notice whether light shines through the stream or if it’s aerated and fizzy. Listen to the sounds of water flowing through the plumbing and into your water container. Perhaps there’s a cool splash.

Such a peaceful start to the day. Inhale…
(Photo by Clay Banks on Unsplash)

When filled, turn off the water, noticing whether the handle makes a sound as you turn it. Bring the water container to the coffee maker and as you pour the liquid, listen to how it runs in, watching the waterline rise.

Close the coffee maker’s top, press the requisite buttons and savor the sights, sounds and smells of the coffee as it brews.

So as I mentioned above, depending on your own situation, your experience may vary, but the main idea remains the same: when you are in the process of making morning coffee or tea, be IN IT. Invite your senses to this event and, perhaps most importantly, keep unrelated thoughts out of it.

Start your day with a mindful ritual like this and it will help carry that attitude of staying present into the rest of your day. Give it a try and enjoy the calm!

Reflections on 2023; or “Focusing on What Doesn’t Suck”

(Title image: Photo by Kelly Sikkema on Unsplash)

Warmest wishes to everyone for a joyous start to 2024! I hope you had a wonderful holiday season with your loved ones and are ready to launch into the new year!

I…learned a few things about myself in 2023.

My family and I had our share of misfortunes, bumps and hiccups and stumbles that started piling on. An apartment flood, two sizable rent increases, physical pains, emotional turmoils, family illnesses.

It’s easy to focus on the negatives (and *ahem* trust me, I did many times). But there were also some significant positives this year, not the least of which is that my cancer has not returned and I am still alive. Those are two biggies.

But I also found myself somehow managing, even in the midst of the worst stressors. I didn’t respond the way I had in the past, which would have been with a bought of nausea, racing thoughts and tortured nights.

So I know that something has changed: there is actual space between me and the things that suck. Now, there’s not always a lot of space–occasionally it’s a teeny gap that you could only slide a credit card through. And at those times, I might not even remember to take three deep breaths. But when I come to my senses I can breathe more space into that gap.

You need to stop and reflect on how far you’ve come to understand the benefits of what you’ve been doing.
(Photo by Alexander Milo on Unsplash)

That, my friends, is called progress.

And as frustrating as it is that anxiety sometimes gets the best of me, my reaction is still so much better than it used to be and that provides motivation to stay consistent with a meditation practice.

So, if I learned anything, it’s that you don’t know how far you’ve come until you look back at the road you’ve been on and reflect on where you started.

But I also learned something else this year: sometimes you need to back off in order to go forward. I dealt with body pains that affected both my strength and conditioning exercise and yoga practice. I fought against taking it easy because I was so afraid of “falling behind”.

Well, nothing good comes of that. If anything, it prolongs recovery.

I was pushing myself to train harder and not respecting my changing limits. At the same time, I was juggling several online classes because I was also afraid of falling behind career-wise, on top of which I was concerned about finding a new apartment.

This was a classic case of spreading myself thin.

Constant striving made it impossible to my body to heal and rest and for my mind to assimilate information and construct useful goals and plans.

It was not until late December that I was forced to prioritize my well being because it hurt too much not to. Stressful events that came in the last quarter of the year gave me no choice. But in doing so, pain in my hip improved significantly and in backing off my expectations, I opted to focus on a single class, while at the same time continuing to sort through our belongings and get rid of things that we no longer need.

I slowed down and made more progress than if I had continued beating myself silly.

Look at all the beautiful positives that show themselves when you focus on the good stuff.
(Photo by Kim Stewart on Unsplash)

All in all, as frightening as 2023 was at times, I can see all the good that took place, and that’s the third thing that was a major revelation for me. I’d describe my view of the world as being like a picket fence. Sure, if I only look at the pickets I see the negatives that have taken place. But adjusting my focus on the the world that is visible between the pickets, it becomes clear that there’s so much more that hasn’t gone wrong.

Even when it seems that you’ve suffered so many setbacks–and it felt like I really stumbled during the second half of the year–when you review what DID work out, the sense of gratitude and relief is uplifting.

So even in the midst of everything that stressed me out, 2023 doesn’t seem so bad afterall. And that little burst of positivity is what I’m taking into 2024 with me.

Happy New Year!

Benefits of Mind-Body Fitness Classes for Cancer Patients: A Preliminary Research Study

If you needed yet another reason to turn to meditative exercise practices in the course of cancer treatment, here it is.

A recent, unpublished study that was presented at the 2023 ASCO (American Society of Clinical Oncology) Quality Care Symposium, entitled “Virtual Mind–Body Fitness Classes Show Unexpected Benefit in People with Cancer” (Mao et al., 2023), examined the effects of virtual mind-body fitness classes on visits to urgent care or unplanned hospitalizations for cancer patients who were in active treatment and were dealing with moderate or greater fatigue.

While mind-body practices are already recommended for cancer patients to help deal with the symptoms of treatment and its emotional fallout, the results of this study illuminated specific benefits. Those patients who had been assigned to the group given access to virtual live mind-body and fitness classes (called Intergrative Medicine at Home, or IM@Home) had fewer hospitalizations and shorter hospital stays, in addition to fewer visits to urgent care, compared to those subjects who were only given access to pre-recorded online meditation resources (Enhanced Usual Care, or EUC).

It’s not surprising that mindfulness benefits cancer patients, although it’s striking how those benefits manifest themselves.

This study was run at the renown Memorial Sloan Kettering Cancer Center (MSKCC) with 200 cancer patients randomized into the two groups (IM@Home and the stan, which makes the design more solid and increases confidence in the results. Nonetheless, as the lead author Dr. Jun Mao (Chief of Integrative Medicine at MSKCC) stated in the National Cancer Institute’s Cancer Currents blog, “I do want to caution that the current trial was designed as an early-phase trial, so we would like to do a larger study with longer follow-up to confirm our results before we are completely confident in the findings.”

A larger study is currently in the works. Dr. Mao would like to explore whether these classes help patients follow through on their treatment plans, and if so, whether these patients also live longer.

The IM@Home group’s classes included a variety of classes (again, quoted from Cancer Currents blog): “Some of the classes taught participants movement-based activities such as yoga, tai chi, and dance therapy; other classes taught meditation-based practices, such as music therapy and mindfulness.” It is already known that exercise during cancer treatment can reduce fatigue, but the researchers felt that part of the success of this study was due to the participants’ ability to choose the level of exertion based on how they were feeling at the time of the class.

Looking forward to further research on the ways that we can support cancer patients physically, emotionally and spiritually!

As Dr. Mao pointed out, more directed research on this must be done before drawing specific conclusion, but this was a very valuable pilot program, the results of which would not surprise those of us who have made use of various exercise modalities, particularly those with a mind-body angle, for calming ourselves during our cancer journeys.

The more this subject is studied, the greater the chance that cancer centers focusing on whole-patient treatment will be offering such classes to their patients. COVID taught us that there are ways to make classes accessible to people with limited mobility or conditions that may prevent physical travel to classes.

While I believe that attending mind-body oriented classes in person is ideal, this study illustrated that even virtual opportunities can have significant benefits for the patient.

It’s worth pointing out that of the 200 study participants, 91% were female and 77% were white. That is not a diverse spread and reflects the typical clientele at your average yoga studio (based mainly on my personal observations), with the exception being that the average age of these study participants was 60 years. I would be willing to bet that less-represented groups would benefit greatly from the stress relievers offered here and I hope that the researchers expand their subject pool to balance out the participants in their future study.

Regardless, these are intriguing results that underscore the important of mind-body focused classes, and exercise in general, in the well-being and improvement of cancer patients. This study joins a growing list of research that is changing the way that we look at managing cancer treatment side effects.

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REFERENCES:

Reader-Friendly
Windstead, E, Virtual Mind–Body Fitness Classes Show Unexpected Benefit in People with Cancer, Cancer Currents, December 15, 2023:
https://www.cancer.gov/news-events/cancer-currents-blog/2023/mind-body-fitness-cancer-side-effects

Research Study Abstract
Mao, JJ et al., Effect of virtual mind-body fitness program on reduction in unplanned hospitalizations among patients undergoing active cancer treatments: A pragmatic randomized clinical trial, presented at 2023 ASCO Quality Care Symposium, October 28, 2023:
https://meetings.asco.org/2023-asco-quality-care-symposium/15514?presentation=227485#227485 (note: click on “Abstract 473” on right side panel for abstract text)

A Different Take on Advent

(Title image: Photo by Niklas Ohlrogge on Unsplash)

For anyone here who has celebrated Advent, you know it as the period of time comprised of the four Sundays (and the weekdays in between) leading up to Christmas in preparation for the arrival of the Messiah. The 2023 season of Advent starts this coming Sunday, December 3rd. [Edit: Many consider Advent to run from Dec 1 – Dec 24, and that suits the purpose of this post also.]

Advent has historically been observed by Christian religious dominations and is marked by the lighting of four candles, one for each Sunday. But it is most famously known by everyone as the four or so weeks before Christmas when you “give up” something.

Advent wreath with four colored candles representing hope, peace, joy and love, one lit every Sunday of Advent. The white candle can be lit on Christmas Eve or Christmas.
(Photo by KaLisa Veer on Unsplash)

Growing up, we’d usually give up sweets during this time, only being allowed a little something each Sunday, with the idea that we would appreciate the candies and cakes at Christmas all the more.

But you know what? I don’t really think it had that effect. That was something geared more towards our stomachs than our souls. Sure, we’d look forward to finally indulging in holiday goodies…but that was about it.

And as the years went on and treats played an ever-decreasing role in my life, I flailed around looking for something else to deny myself. Let’s face it, I was missing the point.

More recently, I’ve turned Advent into a different kind of spiritual opportunity.

So I’d like to offer a most positive way of observing those last weeks of the year for everyone, regardless of religious affiliation. And it has nothing to do with depriving yourself of anything.

Rather, it’s a blissful gift for yourself…and your soul, if you will.

Not everyone lives where the winter weather is warm enough to pick up trash on the beach…but I’m willing to bet that most of us live in a place where we can lend a hand to a charitable organization.
(Photo by Brian Yurasits on Unsplash)

For this Advent, I invite you to commit to several weeks of establishing a new thoughtful behavior. This can look different for everyone:

Perhaps, it’s time to set aside a few minutes in prayer and contemplation, as it suits your own spiritual tradition.

Perhaps it’s an opportunity to commit to volunteering for a charity, giving to others without expecting anything in return.

Perhaps it’s a time to establish a simple meditation practice, a few minutes a day at a specified time.

Perhaps it’s an opportunity to practice daily mindfulness, say, when you make your morning coffee or tea, truly focusing on the process and what the items feel like in your hands.

Perhaps, it’s time to think before reacting, pausing before getting angry and saying something hurtful.

This Advent might be the perfect opportunity to establish a practice of mindful contemplation.
(Photo by Ümit Bulut on Unsplash)

Perhaps this is the time to go through your belongings, a little every day, and gather up what you can give to others in need, or discard if the item is no longer of use to anyone.

Perhaps this is time to think about all the things for which you’re grateful, starting or ending your day in this way. And if there’s nothing that you can be grateful about, then consider what you’re grateful that is *not* happening.

Choosing what to focus on for Advent can be a very mindful process in itself. And after about a month of this practice, you will emerge with a beautiful new habit.

Give it a try and I wish you a beautiful Advent season!

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Please note: I realize that there is a much deeper religious meaning of Advent for Christians, and I’m not trying to minimize that. However, in this time of hyperpolarization when we’re so focused on what sets us apart from those around us, this is a thoughtful way to share the Advent tradition with everyone, with love. And isn’t that the spirit of Christmas?

5-Minute Meditation: Lovingkindness with Jon Kabat-Zinn [VIDEO]

(Title image: Photo by Mei-Ling Mirow on Unsplash)

Since we’re in the season of gratitude and mindfulness, it’s a great time to post about Dr. Jon Kabat-Zinn, Professor Emeritus of Medicine of the UMass Medical School. Among other things, he is the founder of the Mindfulness-Based Stress Reduction (MBSR) program, which I had the privilege of taking in early 2018.

For this week’s post, I’m including a short, 5-minute guided video meditation by Dr. Kabat-Zinn that was presented as part of his class on MasterClass.com (I was fortunate enough to take this class also). While the subscription to MasterClass is somewhat pricey, the meditation below is free.

The video requires little time investment and will pay back rewards in spades. I hope you enjoy!

This is a beautiful mindfulness meditation for right now.

There are a number of other meditations and talks by him available on YouTube. If you currently don’t have a mindfulness meditation practice, I encourage you to give yourself a gift by looking him up. His videos are the perfect place to start.

Two Anxieties but One Breath

So, something occurred to me as I was dealing with stress about a work project…and then got news of changes that may require us to quickly move from the place in which we’ve lived for over ten years.

I am experiencing two different textures of anxieties. I’ve heard people discuss chronic and acute anxiety, but I would characterize the way I experience anxiety differently.

The first anxiety may wear you down but won’t require a complete change in your life.
Photo by Aiony Haust on Unsplash

The first is anxiety about what may happen or anxiety about what has taken place in the past and I can’t change. That encompasses stressful events that you need to work through, like a job-related project, which requires holding on and managing. It’s more of a chronic type of stress even though it might be time-limited. There are things out of my control or, in the case or what has already taken place, there’s no going back. It doesn’t qualify as life-changing as it may intensify and relax depending on conditions.

The second, however, is anxiety about something that *is* life changing. Those of us who have been handed a cancer diagnosis know what it feels like. It means that the future will look dramatically different from what we expected it be. Other examples are a death of a loved one or losing everything in a natural disaster. A sudden involuntary change in your living situation. This requires letting go and radically recalculating what you’ve become very used to. It can be very difficult to do, especially for those of us who like stability in our lives.

The first anxiety is exhausting. The second is terrifying. Having experienced both, I can definitively state that the first anxiety pales in comparison to the second. In fact, in the face of the second anxiety we may actually let go of the first completely and wonder why it ever bothered us.

The second anxiety is more intense and will alter life as you currently know it.
Photo by Ann on Unsplash

At the same time, as terrible as it may be, the second anxiety offers us a perspective and clarity that we would be hard pressed to accept as quickly any other way.

I do not wish either of these anxieties on anyone, but if there’s a bright side to them it’s that the same type of mindfulness practice that helps us deal with the anxiety of the first kind will also help when the expectation-smashing heaviness of the second anxiety hits.

Although you may still wake in the middle of the night, heart racing and wishing things had not changed, a consistent mindfulness meditation practice will provide you with the tools to smooth the jagged edges of rumination and fear, slowing the breathing and with it the heart rate, even in the presence of frightening thoughts.

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Of course, since this is a mindfulness blog in addition to being cancer-related, I cannot resist talking about one of the most effective techniques that I’ve found for calming myself: belly breathing.

Start by simply breathing deeply into the belly, as anxiety often results in shallow breaths. The deeper the inhale, the more air you will have for the exhale – try matching inhales and exhales in length. It won’t happen immediately. Give it time.

Create a breathing cycle and keep going. Establish a breathing practice and stick with it.
Photo by Brett Jordan on Unsplash

Keep breathing into the belly, fully engaging the diaphragm, allowing it to drop and make space for your lungs.

As you do this, focus on the breath. The uncalm thoughts can still be there, but gently allow them to sit on the sidelines for now. I used to try to completely push them away, but they would bob back up to the surface like a balloon pulled under water, bringing the intensity of my anxiety back with it.

So let them be there…keep one eye on them if necessary but give your breath the main stage.

Once the inhales and exhales have evened out in length, insert a short pause between them. Breathe in … pause … breathe out … pause. Just a little stop to elongate the cycle. Consistently breathing into your belly.

Transition to full box breathing, where the inhales, exhales and pauses are all equal in length. If you get very comfortable doing this, for a little extra, try to make the exhales just a touch longer than the inhales.

Or if it gets tiring, simply try to make your exhales a little bit longer than your inhales and dispense with the pauses altogether.

Maintain this type of soothing, intentional breathing for a few minutes or longer, depending on how your body is responding or what your nervous system needs today.

Truly, you don’t have to do this perfectly or adhere to a specific count. Simply focusing on your breath and slowing your breathing will help immeasureably in making space for your thoughts so that you can back away a bit and survey the scene without feeling claustrophobic, no matter which anxiety you’re dealing with at the moment.

In the Midst of “Breast Cancer Pink”, Finding Stillness: A Meditation

As you’re probably aware by now, October is Breast Cancer Awareness Month. For breast cancer patients and recent survivors, seeing all that pink around can be a little stressful.

Yes, it’s important to maintain awareness that 1 out of 8 women in the United States will be diagnosed with breast cancer at some point in their lives. Those of us who have already been…well, it would be nice to forget about it once in a while.

One out of 8 is a lot of pink!
(Photo by Pawel Czerwinski on Unsplash)

So for this post, I want to offer you a very simple meditation. No prep needed.

Pause where you are right now and become still. Right where you are.

Notice how your body feels in the space that you’re inhabiting. What sensations do you feel most strongly?

The expansion and contraction of your ribcage with your breath?

The contact points of your body on the surface where it rests?

Perhaps a pesky little ache somewhere, in your joints, muscles or around an incision?

Tingling in your fingers or toes?

Are you gripping anywhere? If you notice tension somewhere in your body, very very slowly see if you can soften it. It’s okay if it doesn’t release completely – imagine that part becoming heavy and pliable.

And then see what other physical sensations make themselves known to you.

Stay with your body. There might be a lot going on in your mind right now, but that’s “up there” in your head.

Here. Stay down here.
(Photo by Tim Mossholder on Unsplash)

We are down here in your physical being. Feel the stillness that exists here, not agitated by your thoughts. It’s okay if there’s noise in your mind, like if you lived on the floor below a bustling office. All those workers up there, getting their stuff done.

You can hear them, moving about, speaking in muffled tones, keeping busy. That’s all okay. They can be there.

But we’re all hanging out in stillness down below, with distance between what’s going on here and what’s happening elsewhere. We have space.

How does it feel knowing that you have permission to be still? That you don’t need to drop everything and dash upstairs? The thoughts can wait. They’re not going anywhere. You have time.

Eventually, you’ll return to the hustle and bustle up there. But know that you can always take a break, come down into your body and sit in the stillness that is here.

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This October in particular is very busy for me. A big project at work, the holidays around the corner, prepping for guests while our apartment STILL awaits repairs. And then strange guilt that I’m not doing more yoga teaching. It’s a lot to manage in my head, all this piling on of responsibilities.

So that meditation up ^^^ there? Yeah, I needed that. ❤