Balanced

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Dear Sleep, Let's Be Friends

- September 14, 2020

I’ve become a bit of an expert on sleep. Why? Because for my entire life, I’ve struggled to get a good night’s rest. But sleep is a funny thing, the more you chase it, the more elusive it becomes. So I’ve mostly learned to just let go. Do I always sleep well? Maybe not every night, but more often than not I do, and that’s saying something. I was first introduced to the practice of mindfulness because I had trouble sleeping. I was just a kid struggling with insomnia, and found my own way to deal with it. I discovered that counting my breaths quieted my mind enough to fall asleep. That’s mindfulness, that’s being in the present moment, I just didn’t have a name for it back then. The importance of sleep cannot be overstated. After just 24 hours without it, your eyes begin to have trouble focusing, then you lose the ability to identify objects by touch. By day three, you become uncoordinated. Sleep deprivation can lead to memory problems, hallucinations, increased risk of stroke and

Raise Your Hand if You're Feeling Stressed!

- September 07, 2020

Let’s talk about stress because, well, you know, 2020. Stress may be at an all time high right now, and even the most seasoned meditators are feeling it. Between the pandemic, the almost inconceivable and sudden loss of my son, some emergency room visits for my husband and now a wildfire near my home (and all this in the past month), my practice has become even more important to my wellbeing. Stress can manifest itself in a number of ways, effecting your body, mind, emotions and behavior. You may experience frequent headaches, fatigue or breathlessness. You may worry or have trouble concentrating, have trouble sleeping or be restless. Anger, anxiety and depression are common during periods of high stress. And those effects have an impact on your entire body. You go into “flight, fight or freeze” mode, signaling your body to release adrenaline and cortisol, also known as the stress hormones. These hormones make your heart beat fast, raise your blood pressure, change your digestive proce

Journaling as Meditation and 10 Prompts to Get You Started

- August 31, 2020

I’m not one of those “do as I say, not as I do” kind of people. For instance if I’m going to teach meditation, I better be keeping a regular practice myself. And I do, almost always, at least once a day (ok, not always so good when traveling). So when I taught a six week course in meditation, and I included using journaling as a form of meditation, I added it to my own practice. It was never something I used in the past, not enough time, not feeling creative, don’t see the benefits, yadda, yadda. Since then, I’ve become a believer. Do I journal everyday? Nope, sometimes not even every week. But when I do, I reap the rewards of a clearer mind, self-reflection and self-discovery. I believe journaling is a form of meditation because it keeps you in the moment. Sure you may be writing about past events, or even what your plans for the future are, but that connection to your thoughts, those observations are what keep you present. That’s why it’s important when journaling to allow those

The Healing Power of Nature

- August 17, 2020

I am blessed to live in one of the most beautiful areas on earth. Travelers from all over build up their savings to take that trip of a lifetime to Yosemite National Park, just a short drive for me. When I’m in particular need of healing, the woods is where I go. The sounds of the breeze blowing through the treetops, water tumbling over rocks, the sights and smells of all that surrounds me is soothing. And it is more than that, something that is unseen, unheard that reaches into my soul. When I’m out in the forest, I can just stop thinking, quieting my mind and bringing me peace. As naturalist John Burroughs so aptly said, “I go to nature to be soothed and healed and to have my senses put in order.” The nurturing effect of nature spans both physical and emotional healing. Numerous studies reveal that within minutes of being outdoors, surrounded by nature, you experience less stress as measured by muscle tension, blood pressure and brain activity. Memory performance and attention span i

What To Do When Emotions Arise

- August 04, 2020

It seems to me that, as a society, anxiety is at an all time high. This is certainly to be expected, what with all that's happening in the world right now. Symptoms of anxiety may manifest both physically and emotionally. Tempers are short, irritability is high, many people find it difficult to be motivated or to focus, sleep troubles are more common and we are more isolated from our family and friends. Anxiety is just one emotion that commonly arises during your meditation, and don’t be surprised when any emotion surfaces. Even in the best of times, it’s understandable, when we are sitting in silence and totally focused on our inner world, that these different emotions come out, often times in some very creative ways, much like what happens in our dreams. You're not doing anything wrong, it's just your mind being human. It's what we as humans do, so be kind and patient with yourself, and be thankful for opportunity it gives you to deepen your practice. So what do you

Community in the Time of Coronavirus

- July 28, 2020

In the South African tradition of Ubuntu, “I am, because we are.” We are human only through the humanity of others. That is to say, we exist because we are part of the larger community of humankind, and the actions of each of us affects the larger community as a whole. It came to global attention when Archbishop Desmond Tutu made Ubuntu a key component of his Truth and Reconciliation Commission following the end of apartheid in 1991, and it couldn’t be more relevant today. This to me, this is what community is all about. Community, human connection is what I call one of the four building block of happiness (along with mindfulness, movement and nutrition) and our sense of happiness is inextricably tied to our sense of belonging. In the U.S., we put great emphasis on individuality, and in the building of our country, it served us well. We were independent, self reliant, strong and assertive and that’s what allowed us to break ties with the mother country. And in the ensuing years, those

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