How do we deal with pain in a mindful way?

Step 1: Scan the body to notices where you are feeling the pain. Beyond feeling the pain, bring a mental awareness to the pain. You might say to yourself “I am feeling pain in xxxx”. This is a way to allow the mind to accept you have pain in the body.

Step 2: Can you allow the thoughts about your pain to pass through your body and not overtake your mind? Notice your thoughts about the pain, name them and see if you can have a more neutral manner in how your mind describes the pain in your body. It might be changing the narrative from “This is so horrible” to “I am feeling pain in my stomach”.

Step 3: Focus on redirecting the mind. The mind is powerful. When we allow ourselves to fully focus on the pain or issue top of mind….that is all it wants to do. So try distracting the mind with a peaceful image or focusing on your breath (feeling your breath move through your body).

Step 4: Distract your mind with a hobby, a phone call or some type of activity.

These are some of the many ways you can utilize mindfulness to help with pain. If you are feeling pain, we hope you find something that works for you.

The meaning of self-care is straight forward, taking care of yourself. But before we dive into the many options to take care and practice self-compassion, it is helpful to consider if you are ready to give yourself permission and time for self-care.

Permission for Self-Care

#1) Make the Decision. Explore what self-care has or hasn't looked like in your own life. If you haven't made time for self-care, it could be beneficial to explore the reasons why. It is time? Do you need extra support in making it happen? Why is not important? Why is it important? How would self-care be helpful? Journaling about these questions can be beneficial in understanding your own thoughts and care.

You must decide if you are interested in making self-care a part of your life. There are many beneficial reasons to have self-care - supporting both your physical and mental health. When we take time to care for ourselves, we are fueling our minds and bodies and it helps us care for others.

If you've had self-care as a part of your life, consider deciding if you are interested and open to other ways to care for yourself.

#2) Set the Intention. Once you decide "yes", I need and want self-care - set the intention. Write down what your intention is around self-care. It could be "giving myself time to relax" or "making one appointment per week to take care of myself. When we write down our intentions, we are more likely to act on them. Take it a step further and make the writing down of the intention a fun art project.

#3) Choose the Self-Care You Need. Listen to your body and give time to reflect on what it is that will give you the care you need right now. Self-care means something different to each person. Going to see a film is relaxing for me but for another may prefer a warm bath at home. 

Here are some ideas to reflect on in thinking about what self-care activity will serve you best right now.

The world is facing a difficult time as we witness Russia invade Ukraine. The pandemic still exists, although improving. All the while our daily life happenings of relationships, work, family continue. Depending on the day and time, any one or all of these things may feel a bit heavy.

Depending on who you ask or what you google, you will find there are many types of breath meditation. Shared here are three breath meditations that are among the simplest to try and a great introduction to breath meditation.

1. Breath Focus Meditation

If you are new to meditation, this is an excellent practice to begin with. The Focus Breath Meditation can be done standing or seated.

Begin by straightening your spine.

Feel your feet connecting with the ground beneath you.

Either close your eyes or soften your gaze fixing your focus on a single point in front of you.

Feel your breath moving in your body, noticing how the chest rises and falls.

If you mind wanders into thoughts, bring it back to the breath.

Continue to observe your inhale and exhale.

2. Digital Breathing (also known as Dirgha Pranayama) is the practicing of counting the inhale, retaining or holding the breath, then releasing. An example of this is Dr. Andrew Wiel’s 4-7-8 Breath Technique. This can be done seated, standing or laying down. This is a great tool to help you fall back asleep at night.

Begin by getting comfortable and relaxed.

Inhale for a count of four.

Hold the breath for a count of seven.

Exhale for a count of eight.

3. Alternate Nose Breathing (also known as Nadi Shodhana Pranayama) is the practice of breathing in one nostril and releasing through the other nostril. This practice is typically done by your right hand closing and opening each nostril.

Begin by sitting comfortably.

Bring your right hand to your nose, placing the right thumb on the right side and the ring finger and pinky on the left side of the nostril.

Inhale slowly through the right nostril, then close it with your thumb.

Pause, retain, hold the breath for a moment.

Exhale slowly through the left nostril.

Repeat this process, rotating back and forth for 15 minutes. Worth mentioning there are other variations of this technique.

If you are interested in joining others in the practice of meditation, Jen leads a guided meditation every Monday. Each week offers a practice in a different type of meditation. Sign up here.

Photo credit: Photo by Annie Spratt

Our breath is with us everywhere we go, and there are days we might not even notice our breath. It is an automatic function of the body. It is interesting to give thought to how vital breathing is to our bodies yet we don’t often give much attention to it.

This is all the more reason to practice a breath meditation. A breath meditation is very powerful because of its benefits: decreasing stress, instilling calm, lowering heart rate and blood pressure, and can be down anywhere anytime.

Breath meditation is an excellent practice for beginners of meditation, and is also practiced by long-time meditators.

What is Breath Meditation?

Breath meditation is focusing your attention on your breath, focusing on the inhale and exhale. This can also be referred to as conscious breathing.

It sounds simple. Many find the difficult part in the “focusing”, keeping your mind focused on the breath rather than the passing thought or other activities going on around us.

Ways to Practice Breath Meditation

Focusing on the breath is one way to practice breath meditation. Another way to practice breath meditation is to control the breath. This can be done by counting the inhale to a set number, as well as retaining or pausing the breath.

In yoga, the practice of controlling the breath is called pranayama. Prana means breath, respiration, life, vitality, or energy or strength (B.K.S. Iyengar, “Light on Prānāyāma”). Ayāma means stretch, expansion, length, restraint or control.

Qigong a practice that originated in China, utilizes the focus of the breath in combination with movement. The Buddha taught the importance of being still and silent in order to go deep within to experience the breath.

While breath meditation was born in the east, it is practiced worldwide. The name of a breath meditation could carry a different name but be similar in nature to other breath meditations.

Interested in practicing, check out our article sharing three Breath Meditation practices.

Photo Credit: Photo by Scott Webb

There is a lot to discover and explore in making sure you get a good night’s sleep. That’s why we are offering a 1-hour workshop to unpack it all. But if we had to give you the top four tips you need to know to help you get a good night’s sleep – here is the top four list!

#1 Schedule

Going to sleep at the same time each night and waking up about the same time each morning is supportive to your mental and physical well-being. Set a sleep schedule including the time you plan to wind down and the time to turn off the lights and go to sleep.

Wind down time is giving yourself an hour or so to quiet your activities and begin the bedtime process. What is part of wind down time? Flossing and brushing your teeth. Gentle, calming activities like a bath, reading a book, journaling, soft music. Putting on your pajamas, dimming the lights.

#2 Movement

“We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital.

While researchers don’t exactly know how movement helps improve sleep, there is solid evidence that exercise increase slow wave sleep. What is slow wave sleep (SWS)? This is the deep sleep, the stage of sleep when the body and brain are rejuvenating.

#3 Tech Free

Technology is very much a part of our lives. The computer, phone, tablet, television offer entertainment, information and connection. But the light of the screen and the movement on the screen in the evening is disruptive to the natural circadian rhythms that help us naturally fall asleep.

You know the tired feeling your body gets in the evening? When we introduce technology too close to bedtime, it tells the body to wake up again making it harder to fall asleep.

Step away from technology 2 hours before bed. If you are watching television on an actual television before bedtime, be six feet away from the screen.

#4 Release

Whether it is thinking about a wonderful experience you had during the day or a worry about a friend or situation, when our mind is focused on thinking or even in an over thinking mode, the busy-ness of the mind can disrupt how we fall asleep and staying asleep.

Let it out. Here are a few ways you can release your thoughts and switch the focus from the thought to a dreamy sleep.

Journal or prayer. Writing or saying aloud what is top of mind is a good way to take the thoughts from inside your mind and body and release them outward. At times, our thoughts need a place to go rather than circling around in our mind.

Whether after a releasing exercise like journaling or prayer or the desire to help refocus the mind away from thought, consider a mantra – repeating a peaceful word over in your mind. By focusing on the word, you are shifting your attention from the thoughts and stories to a simple word or phrase that with repetition can help invite a quieting feeling to the mind and body.

Breath. There are different tools to utilizing the breath to help you sleep. One exercise to try is counting your breath down from 5 to 1, and repeating.

Sleep is so important to our well-being. These four tips are only the tip of the iceberg of supportive things you can do to help your sleep. If you are tired of being tired or curious about sleep, register for Sound Sleep Workshop on Sunday, February 13^th. Registrants receive a recording of the workshop. If you are busy watching the Super Bowl, you can catch up on Sound Sleep tools later in the week!

Learn more here!

Photo Credit: Photo by Ayse A

Recently a friend reminded me of something that happened in life before covid. Getting sick. Years into the pandemic, it is easy to forget such things.  As we are out and about in the world more these days, we may encounter a non-covid illness like a cold, flu or something else. Whether you’ve caught the covid or some other illness, give your immune system a boost with these healthy steps.

#1 Vitamin D 

15 minutes in the sun between 10am and 3pm is the ideal amount to get yourself some vitamin D. The timeframe varies depending on where you live. During these winter months, the weather outside might not feel so inviting to take a cold wintery walk. A good back up option is vitamin D supplement with K2. The combination helps direct the calcium to your bones where it's needed.

If you are curious about what supplements to take your health – specifically for women, check out the upcoming workshop: Women’s Health & Supplements on January 30^th, which shares the necessary vitamins a many women lack yet need.

#2 Vitamin C

Vitamin C stimulates the production of white blood cells and protects white blood cells. If you have stomach issues or want to try this for fun, consider buffered vitamin C. In buffered vitamin C, other minerals such as magnesium, potassium and calcium are combined to allow the body to receive the vitamin C easier (less cramping or contraction like that of a stomach ache).

Take a supplement or increase food intake of citrus, kiwi, strawberries, bell peppers and broccoli.

#3 Sleep

Sleep is essential for brain and body functions. Think of it like part of the fuel you give your body. A solid night of sleep (7-9 hours for adults, more for teens and children) will support your body’s natural immunity. Not enough sleep? Immune cells go down and inflammation cells go up.

If you are curious about what you can do to help you get a good night’s sleep, sign up for the upcoming Sound Sleep Workshop on Sunday, February 13.

#4 Water

Water is another essential fuel for your body, helping your brain and body functions. Water helps to remove toxins and helps to prevent build-up of toxins in the body. Another important function of water – it helps carry nutrients to each organ in the body. How does it do this? The bloodstream is mostly made of water. When you have enough water, it can do its job to transport nutrients. Think of water as the fuel to help nutrients get where they are going either fast or slow.

#5 Exercise 

Time to get out and walk, climb those stairs in your apartment building, turn on a YouTube exercise, dust off the treadmill, or simply lift your arms up. In short – move! Mild to moderate exercise for 30-45 minutes is an excellent immune system booster. Supporting overall health, exercise also help release toxins in the body.

#6 Food

Winter is a time of warm soups and warm meals. Incorprorate these immune supporting foods and herbs:

Ginger, oregano and turmeric have anti-inflammatory properties. Inflammation can occur due to injury, bacteria, trauma, toxins, heat or another cause. Reducing toxins to help your body stay strong is a good way to help your body stay strong.

Garlic and onions offer have antimicrobial properties (ability to remove bacteria).

A reminder to take time to support your health. Try focusing on making one or two of these important each week. Change happens one step at a time!

Photo Credit: Noah Buscher

Do you have pandemic fatigue? Wishing things could be different? Wondering when this pandemic is going to end?

You are not alone. Just as things start to feel a bit normal, a new variant arises. Whether we like it or not, we have to adapt. Adapting is not always easy. Here are some tips to help you feel grounded and live mindfully during the pandemic.

#1 Feel Your Breath

The breath - it is with us wherever we are. It is like an anchor helping us tune into our physical body, helping our mind to focus on the present moment. If you are feeling drained, frustrated, annoyed, tired, whatever it may be - feel your breath. Count five breaths. Counting breaths is a helpful tool for grounding and inviting calm to the body.

#2 Take a Nature Pause

Nature is calming, soothing and grounding. Take a moment or many moments to simply pause and notice what is outside. Look at a tree, a blade of grass, the dirt on the ground. Focus your mind on the nature you see. Do this by noticing specific elements of it: the color, shape, texture, how the light hits it.

#3 Practice Being Present

Are you wondering, when will things be better? How much longer? When things are uncomfortable in the present, we tend to focus on things being different in the future. Instead, try focusing on the present moment. What is happening right now? How do you feel?  What beauty is in this moment? Focus your mind on what is happening around you. By focusing on "now", this can help us feel more grounded. Who doesn't want more grounded feeling?

#4 Plan something fun

Do you remember at the beginning of the pandemic, many had zoom parties and other ways of connecting with friends and family. How can you create something fun to connect with others? Plan a weekly check-in with a friend to share a positive moment in your week. Or a virtual party or coffee date. Get creative and plan something fun. And while you are at, maybe dress up for it too!

#5 Smile

Here's some fun research findings! The physical act of smiling not only creates internal positive feelings but also helps us to see life and the world around us in a more positive way. [source] You can smile at yourself in the mirror, smile under your mask or smile at the birds outside. Just start smiling!

#6 Practice Gratitude

People are working long hours, or might be sick. Some are tired. There is a lot we are all dealing with. In these times it might feel more difficult to be positive and grateful but it is can also be more helpful to you. Write down three things that happened in your life because of the pandemic that you are grateful for.

We all know the importance of staying hydrated during the warm summer months, however for many of us our water intake declines over winter. There are less visible reminders to ensure you drink enough water in your day. 

Five Motivations to Drink Water This Winter

Here are five key motivations for why you should up your water intake to stay healthy and hydrated over the winter months.

Sharing one of my favorite fall recipes from the Moosewood Cookbook and restaurant. It all began in 1973 with a focus on healthy, natural food. It is owned and run by a collective, comprising 19 members. This is a special gem of a place and I highly recommend you going if you are in the Ithaca, New York area. (check out the farmers market while you are in town) 

I make this recipe every fall. What I love about this recipe is the option of three different choices of spice mix. Each one creates a completely different soup flavor.

With the colder weather upon us, it is a time for warmer foods. This is an amazingly delicious fall meal, good for the soul and the body! Hope you enjoy! Peace and good eating!

Moosewood's Carrot Soup

Ingredients

• 2 pounds peeled or scrubbed, chopped carrots
• 4 cups stock or water
• 1 1/2 teaspoon salt
• 1 medium potato, chopped (optional, for heartier soup)
• 3-4 tablespoons butter
• 1 cup chopped onion
• 1-2 small cloves crushed garlic
• 1/3 cup chopped cashews or almonds
• 1 cup milk, or 1 cup yogurt or buttermilk plus a little honey, or 1/2 pint heavy cream, or3/4 cup sour cream
• 2 pinches of nutmeg, 1/2 tsp dried mint, dash of cinnamon; or 1 tsp each of thyme, marjoram and basil; or 1 tsp grated ginger

Recipe

Place carrots, liquid and salt (and potato if you are using it) into a medium sized soup pot and bring to a boil. Cover and simmer it for 12-15 minutes. Let it cool to room temp. Saute the onion, garlic and nuts in the butter until the onions are clear. You can sprinkle in a little salt to help draw the moisture out of the onions. Towards the end of cooking, stir in the seasoning combo of your choice. Puree everything together in a blender until smooth, or put the sauteed onions, garlic and nuts into the pot with the cooked carrots and use an immersion blender to puree. This soup will last about a week refrigerated. Add in one of your dairy products right before eating! Garnish with toasted nuts, some toasted bread crumbs or eat just as it is.

Recipe Source: Mollie Katzen, The New Enchanted Broccoli Forrest Cookbook

Photo Credit: Gabriel Gurrola