Body Mindfulness

I’m sure you’ve heard of mindfulness, and I would bet a number of you practice, but what about body mindfulness? Sure, in flexibility training, yoga class, or pilates you notice when you are asked to check in. What about when you run, bike, climb, shoot the ball, or skate? Do you focus your attention on where you are in space, how your body feels, and the sensations you experience? Here’s three steps to creating more body mindfulness.

Mindfulness allows us to focus our attention as a “Witness”. This allows space to observe what is going on around us and within us without attachment to the activity, thought, emotion, etc. From this point we have more access to our internal wisdom and therefore are better able to effectively meet the challenges in the given moment.

First, begin by setting an alarm on your phone, watch, oven timer, computer, or another way you can remember to do a “moment to pause”. Set it to random times throughout the day. This way you are training your mind to reflect despite your activity levels.

Next, pause when you hear your alarm. Notice how much you feel connected to your body. Stop whatever you are doing, take a deep breath and feel it all the way to your feet. Notice your feet on the support they are touching, then move to the legs – notice the front vs the back. Then your torso in space. Is is tilted to one side, twisted? Then pay attention to your arms, your hands, your shoulders. How do they feel? Finally, notice your neck, your head, your face. It may help you to close your eyes or choose a gazing point. Soften your gaze so you aren’t distracted by visual stimuli.

When you have finished the above it may be helpful to notice how in your body now. Is it different? How so?

Then return to your task and your day. Next bell check again. Notice any differences throughout the day. Over time this exercise allows you to gain more wisdom about your personal process, adds space in your day, and helps refocus your attention. See how you feel after a few weeks.

Making Sense of Physical Sensations

How much thought have you given to how much you judge physical sensations, label them, and then operate as though they are truth? How often have you used anxiety, excitement, or guilt to create a physical sensation to motivate you? Continuing from May’s concept of emotional and physical health connections, this month lets look at those most primitive and un-regulated body pieces to our intelligence – sensation.

Many of us feel a physical sensation and immediately jump to a conclusion about what it is, why it’s there, and react as though it must be true. Really, these items – like hot, cold, tight, loose, rough, soft, sharp, empty – are just information about what is going on in this moment, not the next one, not the one before it, this moment. Using mindfulness and curiosity it is possible to gather more information about what these physical sensations mean. We can then use them to inform our responses from an empowered place rather than react without considering the possibilities.

Begin to get comfortable with your body. How comfortable are you with the feelings (sensations) of your physical body? Are there areas you love? hate? ignore? that take more attention and focus than others? Are there places you feel strongly? Do these concepts even make sense?! If not you may want to slow down and consider how do you feel right now in your body? The trick to this exercise is to remember there is nothing to do, nothing to fix. It’s just about noticing what is going on in your body right now? Where is your attention drawn? Do not judge. Then use curiosity to “hang out” with this area and notice. What can you learn about this part of you? Where are it’s edges? Does it have a color? If it had one word what would it be telling you? Is it familiar? How is it different from similar past experiences?

As you begin this practice you begin to notice more and more of the body’s wisdom and you become better able to listen to it. Once you are able to hear what it has to say, listen to it. Follow it’s guidance and use this information to help you live a more embodied life. Living in your body isn’t just about shaping it. It’s also about enjoying it and living from within it. Embrace it’s wisdom and it will lead you toward a fuller and more engaged life.

A Healthier You in 2013

It is important to set a realistic goal. On average fitness resolutioners hit it hard in January and burn out by Valentine’s Day. Here’s 5 questions to ask yourself and help make sure you’ve got the stamina to make it to at least Spring Break and beyond!

    1) What is your big goal? (Be specific – I want to smoke/drink/watch TV less, I want to eat more healthy or to lose weight are too generic – What do those really mean? Break them down to specific ideas. I want to eat at least 3 balanced meals per day, smoke X amount/day, watch X hours of TV, exercise X times/week, etc)

 

  •       (Healthy weight loss is approx 1-2lbs/week. If you’ve got 50lbs to lose that’s a minimum of 25weeks – you didn’t put that weight on overnight and you won’t take it off that quickly either. Your body is smart and will do it’s best to maintain a sense of safety. Lose too fast and research shows it usually comes back on with vengeance)

 

2) What is one small step you can start doing this week to reach it? (To gain or lose we need to manipulate the caloric intake/output – this fits well within a weekly tracking goal)

 

 

 

3) Break it even smaller – what’s one step for today, tomorrow, the next to reach your weekly goal?

 

 

 

4) How many obstacles will get in your way? How will you overcome them? (Thinking through this helps you create a plan. You won’t figure them all out but you will be better able to handle them if you have given some thought to what will keep you from your goals.)

 

 

 

5) Why do you want this goal at this time? (This is your driving fuel. Important to spend some time figuring out your why – if it’s not your goal it’ll be much harder to maintain.)

 

10 Healthy Things I’m Thankful For

We have arrived at the start of the holiday season. Regardless of spiritual beliefs this is a time of introspection and reflection. A time to assess what you have, where you are, and dream about what comes next in your life. Research shows when we are thankful we invite more of those blessings into our lives. Here’s a short list of things I’m thankful for. Maybe you’ll resonate with some and quite possibly add your own. 

Comment on our Facebook Page to add your gratitude items. Community is a great place to share our gratitude and we all reap the benefits of reading others’ thankful prayers.

  1. My body & its health
  2. My mind’s ability to challenge me (in a variety of ways – at least I stay on my toes)
  3. Family (including my dog)
  4. Friends
  5. Meaningful Work
  6. Yoga
  7. The smell of snow in the air – means I’ll be hitting the slopes soon!
  8. Good (healthy) and tasty food that nourishes my body as well as my soul
  9. Tea – I love it anytime of the day!
  10.  A good book to snuggle with on these longer winter days

And your gratitude list …. ?

Slow Down, Focus, & Finish Strong

I had a lot to do today. I am feeling a little scattered. I started by getting the kids off to school, then working with my dog on the leash – so she doesn’t break my arm when she pulls, then  I went to work in my home office, which can be harder than leaving my house to work because, then I started to take the dishes out of the dishwasher, started to clean the counters, started to check my email, started to look up the local yoga studio schedule. AND I wasn’t finishing anything I started.

This becomes a problem. I had to complete something or my day would be full of starts and no finishes. That never leaves me in a good mood. So I sat down, took a few deep long breaths to help re-set my system and began again. I looked at my to do list and focused on one thing I could do right now. Finished it, crossed it off, and focused on the next thing, finished it, crossed it off. Now I usually do my blog at the end of my other things to do – hence the lack of postings while I am in mid-semester – so the very fact that I am writing now is a testament to the power of my breath to keep me focused.

What helps you calm your system and focus? What allows you to stop the mental chatter in your mind long enough to feel successful getting one thing done? What will you do today to slow down, focus, and finish strong?

Working out isn’t just about the Body – It’s also in your Mind.