RSS

Tag Archives: self-care

Nourish to Flourish

For those of you who follow along with my blog here, you may recall that I sometimes use this platform to work on upcoming practice related talks I’ll soon be giving, usually at my local sangha Be Here Now, as it helps me to plan out and organize my thoughts about what I want to share.  This time, however, I’ll be offering a talk to a group of volunteers with a local nonprofit called CASA, which stands for: court appointed special advocates. (From their website: CASA of Missoula provides independent, trained advocates for the best interests of children within the judicial system who are at substantial risk or have experienced abuse or neglect. We provide consistent, long-term advocacy until every child resides in a safe, permanent home.)

As I was asked to talk about the relationship between our energy output and our energy input, I’ve titled this talk Nourish to Flourish.

I’ve often thought about offering these kind of support sessions to volunteer organizations or in work-place settings, as both non-profits and many professions require annual trainings, continuing education credits or have wellness programs built-in. So, this is my first step in that direction.

Talk Prep:

I’d like us to start by having us all count how many breaths we take in the span of 1-minute. And we’ll try our best not to alter our natural breathing rate as much as possible. (Bring a timer and set for 1-minute – instruct folks to remember their number.)

Now, I’d like us to do 5-minutes of quiet sitting together, to settle into the room and this time here together, as simply a way to help us bring our attention and presence into this space and transition from wherever it is we just came from. So I’ll invite us to gently close our eyes and softly focus our attention on the sensations of our breathing in and breathing out…feeling as our chest expands and contracts….feeling as our stomach rises and falls…and noticing how we’re feeling, tuning into our body and our mind…(monitor time for 5-minutes, sound bell to start and end) (NOTE: I find that using the pronoun ‘our’ when doing guided meditations, deep relaxations, or in practice talks in general has a more communal and relational feel to it, verses the more common ‘you’ or ‘your.’ It is also has a less “preachy” or “instructional” air to it when I include myself in the mix by using the word ‘our.’ I mean, we’re all in this together, right? I’m practicing, too!)

So, let’s re-test our breathing rate. Again, for the span of 1-minute we’ll count how many breaths we take, without trying to alter our breathing. (Time for 1-minute.) Ask: How many people found that your number went down after the 5-minutes of sitting? How many people found that it stayed about the same? And did anyone find that it increased? It might interest you to know that the optimal breathing rate for highest functioning and good health is around 6 breaths per minute, with the medical norm around 12 breaths per minute, and the average adult is now breathing even faster, at about 15-20 breaths per minute. And severely ill patients have an even higher rate.

Read the rest of this entry »

Advertisements
 

Tags: , , , , , , , , , , , , ,

Pilot Project: 8-minute video talks

For a long while now, I’ve been thinking about starting up a podcast. Then I began to see short mindfulness related talks via video from a couple of teachers whom I really enjoy and it got me to thinking about doing videos instead. I’ve decided that this will be an 8-week pilot project to sort of feel it out and determine from there how I might like to proceed with things. My hope is to offer inspiration, benefit, and tools for other mindfulness practitioners to make use of in their own day-to-day lives, in practical ways which can provide support and nourishment.

Here are the first two! A new talk will be uploaded each Sunday on a different topic for the next 6-weeks on my Youtube channel at: MontanaMusicalNomad

 

 

Tags: , , , , , , , , , , ,

The Art of Organizing (part 2 of 2)

This is part 2 of a two-part post, to read part 1 click here: https://goingoutwordsandinwords.wordpress.com/2017/07/27/the-art-of-organizing-part-1-of-2/

Please note: All of these suggestions are simply what I find useful in my own life.

6. Meditate in the mornings. Starting the day with a few minutes of meditation helps to lay the groundwork for a more solid and stable platform in which to build your day upon. Having a regular meditation practice allows us to strengthen our inner muscles of resiliency, concentration, solidity, ease, patience, openness, and equanimity, all of which serve important functions in our day-to-day lives. And being well-organized internally translates, over time, to being well-organized externally, too.

7. Make self-care one of your priorities. I believe that for a person to be well-organized and have it be a sustainable and prolonged way of living, one must find ways in which to replenish their own energy tanks. If self-care is ranked low on the list of importance, the chances are good that eventually we’ll burn ourselves out and become stressed, overwhelmed, and utterly exhausted by all of the things we choose to do with our time. In an effort to address a common misunderstanding, self-care is not the same as being selfish or self-indulgent. For me, investing in acts of self-care has to do with understanding how my well-being affects that of those around me – when I’m taking good care of myself I am also taking good care of others, there is no separation. I practice to care well for myself in order to care well for those around me, and to continue being active and productive in all the ways I want to be without getting overly taxed and depleted. Self-care will look differently for each of us – for me, since I live with chronic pain and illness, I’ve found that taking a short nap most everyday is vital to my ability to function optimally and manage my pain levels. I also make sure to set time aside to do the things that I most enjoy, such as: writing, playing music, volunteering, going on retreats, paddle-boarding, and photography. It’s important to investigate what self-care looks like for our own individual needs and to practice not feeling guilty about making it happen.

8. Don’t compare. One of my favorite quotes is from Theodore Roosevelt: Comparison is the thief of joy. To continue with his train of thought I’d like to add: Comparison is the thief of time and energy. From an efficiency standpoint, getting stuck in comparison games is a huge waste of time and energy that could be much better spent elsewhere. When we’re constantly weighing, judging, and re-evaluating what we’re doing in comparison to what someone else is doing, it often leads to second guessing, hemming and hauling, and non-action. Drop the tendency to compare and strengthen your confidence in your own capacity to take decisive action.

9. Practice belly breathing. When breathing, many of us use primarily our upper register to inhale and exhale, aka: our lungs. When we practice to deepen our breathing – bringing it from and into our belly – there are certain very practical and helpful benefits. Deep breathing aids us in raising our mental clarity, focus, and alertness – all of which, of course, are key to being well organized. It also helps increase circulation, reduces fatigue, lowers blood pressure, improves digestion, and bolsters our immune system.

10. Take responsibility for your life. It’s easy to operate in such a way where we feel life is rather heaped upon us, as though we were a victim of all the things needing to be taken care of. But the truth is, the life we lead is made up of our own volition, consisting of the results of our choices and decisions we make. The quality of our lives is up to us – we can either view challenges and difficulties as opportunities to grow or as occasions in which to complain about and blame others for, the choice is ours.

Read the rest of this entry »

 

Tags: , , , , , , , , , , , , , ,

My Practice Today

My practice today is to remember:

I can’t do everything.

I cannot “save” anyone else.

I practice for myself, not to affect change in others.

I need to keep my own tanks full (mental, emotional, spiritual, physical) in order to be of support to others.

I can take refuge in the island of myself – and I can sing this lovely practice song, as an added support: “Breathing in I go back to the island within myself, there are beautiful trees within the island, there are clear streams of water, there are birds, sunshine, and fresh air, breathing out I feel safe, I enjoy going back to my island.”

Breathing in, I come back to my own practice

Breathing out, I let go of my feelings of needing to fix someone else’s difficult situation

 
 

Tags: , , , , , , , ,

This is what I look like sometimes

I just took this pic of myself about 30-minutes ago. It’s hard for me to imagine how this pic might look to you, whether you know me personally or not – maybe nothing looks amiss at all. But, to me, this pic is a visual message of how my nerve disease, CRPS, shows up for me sometimes, like today. I can see my illness, exhaustion, and poor state of health today in my face – largely in my eyes. Our eyes are the window to the soul, as the saying goes.

I just watched a 2016 documentary called Gleason, which tells the story about former NFL player Steve Gleason’s diagnosis, progression, and life with ALS. It is an extraordinarily well-done film and I would highly recommend it. After watching it, I was inspired to take this pic of myself and post it here, as a way of highlighting that this is what I look like sometimes. Some days I am bed ridden. Some days I’d rather have the energy and ability to be outside enjoying the sunshine, like today, but I don’t. Some days my pain levels are higher than my mental capacity to physically rally myself – though it is rare for me, anymore, to experience a day when my pain levels are higher than my mental capacity to spiritually and emotionally rally myself.

Physically my body may be weak and sore today. But in learning the art of resting (yes, it is an art for sure), I am able to do so much awesome and amazing stuff in my life, during the days that I am afforded more energy and better health.

The documentary showcased for me the possible benefits and power of sharing our story, which is something I still struggle with, personally. As a writer and a mindfulness practitioner, I am still uncertain as to whether documenting and getting involved in advocacy work is the direction that speaks to me, in regards to being someone who lives with chronic pain and illness. What is clear to me, is the importance of showing and sharing about all the sides of ourselves. To be authentically who we are, in our own skin. So on that note, this pic is what I look like sometimes.

Things that are helpful for me to keep in mind:

  • No one totally is as they appear.
  • We’re all human – we all have our challenges and heartaches and strife.
  • We all judge books by their cover – and we’re all always wrong about our assessment.
 

Tags: , , , , , , , , , , , , , , ,

Staying Put

slow-down

Yep. This is me sharing about brushing my teeth. Riveting topic eh?! Actually, it is! This is precisely what engaged Buddhism is all about: Finding ways in which to bring the art of mindfulness into every aspect of our daily life.

One of the new mindfulness practices I’ve taken up recently centers around brushing my teeth. When I got back from Deer Park Monastery at the end of January, after a 3-week retreat stay, I came to see just how dispersed my energy was while brushing my teeth. As soon as I hastily squeezed a dollop of toothpaste onto my brush in the mornings I would quickly take to leaving the bathroom, and set to doing a myriad of things that really had no business in trying to be accomplished while in the midst of brushing. I might go outside and start my car to warm it up or prepare a fresh cup of tea or ready my lunch to take with me to work. I would do all sorts of things around the house with my toothbrush protruding from my mouth. I would actively brush for a bit and then proceed back to whatever multi-tasking “urgent” matter needed tending to. It was comical!

So my new practice is to “stay put”. To not leave the bathroom and to stay there in front of the sink while brushing my teeth. What I’m experiencing as a natural by-product is that by simply staying put I am also slowing down. It reminds me of how when I practice a day of silence, slowing down happens in tandem, seemingly on its own accord. By staying put I am automatically able to slow down, which affords me the opportunity to connect more readily with what I am doing. No longer am I hurriedly scrubbing my teeth as a sort of task to get out of the way. I’m practicing awareness of my teeth, of how fortunate I am to have them, and to care for them by slowing down and paying attention to the act of brushing. I’m practicing awareness of my breathing and of my gratitude for having running water. I’m practicing to feel my feet on the ground beneath me as I stand in front of the sink.

A couple of weeks ago a sangha member shared about how they’ve been practicing to slow down their personal teeth brushing regiment as a way to strengthen the development of patience, a particular quality they felt very weak on. Having not spoken of my own practice around this same subject, I was delighted to hear her timely sharing. The power and importance of having a community of support, a sangha, never ceases to inspire and astound me.

It’s still a new practice for me. It’s not uncommon for me to catch myself just as I’m about to leave the bathroom with my toothbrush in tow. But I do catch it. As my foot prepares to cross the threshold of the bathroom door, I remember. Then I smile to my strong habit energy, before returning back to my “staying put” spot in front of the sink.

 
 

Tags: , , , , , , , , , , , , , , , , , , , ,

Priorities

e29e8146db72d91b6157fc074581fc33

I’ve been thinking about the subject of priorities lately. About how everything comes down to what we prioritize in our lives – what we choose to invest our time into. But it’s the “choice factor” that trips people up most often. Speaking in a collective fashion, we tend to engage with the world around us as though we were victims. Victims of our harried schedule, our work, our circumstances, our upbringing, our causes and conditions. What we have trouble seeing and understanding is that victim-hood is a state of thinking, not a state of BEING.

The possibility exists for us to live our lives un-dramatized, un-apologetically, and un-fettered. The possibility exists for us to step fully into the life we’ve created for our self and embrace it as the series of choices it really is. The so-called burdens that we face are commonly the manifestations of where we place our thoughts and our motivations regarding the actions that ensue.

priority-quotes-priorities-quotes-priority-quote Read the rest of this entry »

 
Leave a comment

Posted by on December 21, 2016 in Everyday Practice

 

Tags: , , , , , , , , , , , , , , ,