People ask me about some of the changes I've noticed since beginning a mindfulness practice.
I tell them about feeling less stress overall, more empathetic, and being more aware of what I consume. I feel less need to watch TV, partake in small talk and gossip, I have mostly given up soda and caffeine and now eat a diet consisting of approximately 80% vegetable matter. This is a big deal to me as I have always disliked vegetables and prefer meat and carbohydrates. Almost always these dietary changes and confession of the dislike of veggies brings on well meaning offers of recipes that will make those green things more palatable. I thank people for their recipes and tell them I'll try them some day but for now I just want to eat the vegetables raw and get to tolerate them in that form.
When they inevitably ask why with a puzzled look on their face I tell them it is not about liking or disliking them, not about health (though my dietary changes have helped both with my health and my ability to eat in a more kosher manner) not even about spirituality.
It's just time to experience vegetables.
Tuesday, November 27, 2012
Thanksgiving Left-Overs
In prime they sing wind songs,
they wet with rain night-chatter,
and morning offer sun salutations.
they wet with rain night-chatter,
and morning offer sun salutations.
Thursday, November 22, 2012
Four Leaves from the First Noble Tree
They do not choose to bud,
nor shape nor size,
(truth)
They do not choose bugs
that modify look and function.
(truth)
They do not choose a color to become
when season and weather impose.
Unable to self-sustain,
masks of labor and self import removed,
nature revealed.
(truth)
They do not choose when to fall,
what park or gutter to decay,
return to soil.
(truth)
Free from bud, free from branch,
(free from birth)
free from bug, free from change
(free from sickness)
(free from age)
free from falling, free from decay
(free from death)
(never enchained by truths in the first place)
nor shape nor size,
(truth)
They do not choose bugs
that modify look and function.
(truth)
They do not choose a color to become
when season and weather impose.
Unable to self-sustain,
masks of labor and self import removed,
nature revealed.
(truth)
They do not choose when to fall,
what park or gutter to decay,
return to soil.
(truth)
Free from bud, free from branch,
(free from birth)
free from bug, free from change
(free from sickness)
(free from age)
free from falling, free from decay
(free from death)
(never enchained by truths in the first place)
Windy Day Plays
i am thankful for windy day plays.
the swaying applause of bare branches,
the swirl of fallen leaves,
the music of wind chimes,
the deep silences between acts.
the swaying applause of bare branches,
the swirl of fallen leaves,
the music of wind chimes,
the deep silences between acts.
Wednesday, November 21, 2012
"Where Are You?" or "Have You Lost Your Mind?": A Look at the benefits of Mindfulness modalities
Below is an article I helped my wife with for a newsletter that goes out to her therapy practice, co-workers and board of directors.
Just breathe.
It is the first thing we do when born,
It is our last act before dying.
Torah teaches that Breath made us more than just so much dirt.
So when you lose direction,
When you feel overwhelmed,
When you lose hope,
When you seek the will of G-d,
Do what you were made to do.
Just breathe. -Dale Arends
Mindfulness practice is increasingly being employed in psychology to alleviate a variety of mental and physical conditions such as anxiety, chronic pain, chemical dependency and depression. Research has been ongoing over the last several decades, with a surge of interest over the last ten years in particular. In 2011, the National Institute of Health released findings of a study where MRI’s of participants two weeks before and after mindfulness meditation. The conclusion of the study stated that "..these findings may represent an underlying brain mechanism associated with mindfulness-based improvements in mental health." A January 2011 study in the journal Psychiatry Research: Neuroimaging, based on MRI’s of Mindfulness-Based Stress Reduction (MBSR) participants, suggested that "participation in MBSR is associated with changes in gray matter concentration in brain regions involved in learning and memory processes, emotion regulation, self-referential processing, and perspective taking."
MBSR is a structured program established by Jon Kabat-Zinn at the University of Massachusetts Medical School. “Mindfulness,” states Kabat-Zinn, “is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We feel more alive. We also gain immediate access to our powerful inner resources for insight, transformation and healing.” This program which lasts eight to ten weeks consist of 2.5 hour weekly classes along with a single all-day class. Classes consist of meditations on awareness and loving-kindness, periods of easy yoga, lectures, group discussions and other activities. One focus of this program is for individuals to figure out the things that cause stress in their lives-including thoughts that may be exaggerated or false-and respond to them in such a way that he or she feels empowered rather than overwhelmed.
Easy to remember anagrams some mindfulness participants use to facilitate stress reduction practice and training include:
RAIN: Recognize when a strong emotion is present, Allow or acknowledge that it's there, Investigate the body, emotions, and thoughts, and Non-identify with whatever is there.
and
ROAR: Recognize the reactivity one feels about a stressor, take a deep breath and Relax,
Observe how one thinks/feels about the situation, Accept the situation for what it is without the stories one creates about it and Respond intentionally and with purpose to the situation as it really is.
Per NIH 2009 Mind/Body Med. Conference, effects of ongoing mindfulness practice include:
Though founded on Buddhist meditation, Mindfulness practice does not depend on religious thought to be of use in psychological therapies though interestingly, many examples of Mindful meditation can be found in Biblical scripture including Moses’ encounter with the burning bush, and Jacob’s dream of the ladder and subsequent wrestling with the Jungian Shadow-like Ish.
Mindfulness helps us of faith answer the scriptural question G-d posed to our patriarchs.
“Where are you?"
With support and guidance we can help our patients as they too struggle with this question.
1 Kings 19-13Then he was told, “Go, stand on the mountain at full attention before God. God will pass by.”
A hurricane wind ripped through the mountains and shattered the rocks before God, but God wasn’t to be found in the wind; after the wind an earthquake, but God wasn’t in the earthquake; and after the earthquake fire, but God wasn’t in the fire; and after the fire a gentle and quiet whisper.
When Elijah heard the quiet voice, he muffled his face with his great cloak, went to the mouth of the cave, and stood there. A quiet voice asked, “So Elijah, now tell me, what are you doing here?”
Sources and direct quotes from this article can be found at:
http://www.mindfulnessnw.com/
http://en.wikipedia.org/wiki/Mindfulness
http://www.biblegateway.com/
Just breathe.
It is the first thing we do when born,
It is our last act before dying.
Torah teaches that Breath made us more than just so much dirt.
So when you lose direction,
When you feel overwhelmed,
When you lose hope,
When you seek the will of G-d,
Do what you were made to do.
Just breathe. -Dale Arends
Mindfulness practice is increasingly being employed in psychology to alleviate a variety of mental and physical conditions such as anxiety, chronic pain, chemical dependency and depression. Research has been ongoing over the last several decades, with a surge of interest over the last ten years in particular. In 2011, the National Institute of Health released findings of a study where MRI’s of participants two weeks before and after mindfulness meditation. The conclusion of the study stated that "..these findings may represent an underlying brain mechanism associated with mindfulness-based improvements in mental health." A January 2011 study in the journal Psychiatry Research: Neuroimaging, based on MRI’s of Mindfulness-Based Stress Reduction (MBSR) participants, suggested that "participation in MBSR is associated with changes in gray matter concentration in brain regions involved in learning and memory processes, emotion regulation, self-referential processing, and perspective taking."
MBSR is a structured program established by Jon Kabat-Zinn at the University of Massachusetts Medical School. “Mindfulness,” states Kabat-Zinn, “is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We feel more alive. We also gain immediate access to our powerful inner resources for insight, transformation and healing.” This program which lasts eight to ten weeks consist of 2.5 hour weekly classes along with a single all-day class. Classes consist of meditations on awareness and loving-kindness, periods of easy yoga, lectures, group discussions and other activities. One focus of this program is for individuals to figure out the things that cause stress in their lives-including thoughts that may be exaggerated or false-and respond to them in such a way that he or she feels empowered rather than overwhelmed.
Easy to remember anagrams some mindfulness participants use to facilitate stress reduction practice and training include:
RAIN: Recognize when a strong emotion is present, Allow or acknowledge that it's there, Investigate the body, emotions, and thoughts, and Non-identify with whatever is there.
and
ROAR: Recognize the reactivity one feels about a stressor, take a deep breath and Relax,
Observe how one thinks/feels about the situation, Accept the situation for what it is without the stories one creates about it and Respond intentionally and with purpose to the situation as it really is.
Per NIH 2009 Mind/Body Med. Conference, effects of ongoing mindfulness practice include:
Decreases in
|
Increase in
|
Weight
Blood sugar
Blood pressure
Cortisone
Inflammation
Pain
Stress
Depression
Anxiety
Aggression
Substance use/abuse
|
Well-being
Alertness/attention
Brain size/gray matter
Quality of life
Concentration
Learning
Sleep quality
Body awareness
Positive mood
|
Though founded on Buddhist meditation, Mindfulness practice does not depend on religious thought to be of use in psychological therapies though interestingly, many examples of Mindful meditation can be found in Biblical scripture including Moses’ encounter with the burning bush, and Jacob’s dream of the ladder and subsequent wrestling with the Jungian Shadow-like Ish.
Mindfulness helps us of faith answer the scriptural question G-d posed to our patriarchs.
“Where are you?"
With support and guidance we can help our patients as they too struggle with this question.
1 Kings 19-13Then he was told, “Go, stand on the mountain at full attention before God. God will pass by.”
A hurricane wind ripped through the mountains and shattered the rocks before God, but God wasn’t to be found in the wind; after the wind an earthquake, but God wasn’t in the earthquake; and after the earthquake fire, but God wasn’t in the fire; and after the fire a gentle and quiet whisper.
When Elijah heard the quiet voice, he muffled his face with his great cloak, went to the mouth of the cave, and stood there. A quiet voice asked, “So Elijah, now tell me, what are you doing here?”
Sources and direct quotes from this article can be found at:
http://www.mindfulnessnw.com/
http://en.wikipedia.org/wiki/Mindfulness
http://www.biblegateway.com/
Tuesday, November 20, 2012
Your Life is Precious
Based on the last words I shared with a friend who passed today (October 3, 2012)
Your life is precious.
Until you cease to be,
BE.
Live your life as a prayer
or as your gift to yourself and your loved ones.
Be thankful, be humble,
be joyful, kind and loving.
Above all, be present.
Life is not behind you or in front of you.
Life is now.
Treat now/your life as a treasure
and your heart and mind will be present too.
October 1st, 2012
Your life is precious.
Until you cease to be,
BE.
Live your life as a prayer
or as your gift to yourself and your loved ones.
Be thankful, be humble,
be joyful, kind and loving.
Above all, be present.
Life is not behind you or in front of you.
Life is now.
Treat now/your life as a treasure
and your heart and mind will be present too.
October 1st, 2012
Nov. 20th
Beautiful rainy day.
I am grateful to have a this side of the glass to be on as I enjoy the sight and sound of it.
I am grateful to have a this side of the glass to be on as I enjoy the sight and sound of it.
Nov. 16th 2012
Shabbat Shalom.
I will be at a silent Mindfulness mini-retreat all day tomorrow at the hospital. I can't wait to experience Shabbat this way: every moment striving to be in that moment, being where Hashem has just passed by.
I will be at a silent Mindfulness mini-retreat all day tomorrow at the hospital. I can't wait to experience Shabbat this way: every moment striving to be in that moment, being where Hashem has just passed by.
Just Breathe
Just breathe.
It is the first thing we do when born,
It is our last act before dying.
Scripture teaches that Breath makes us more than just so much dirt.
So when you lose direction,
When you feel overwhelmed,
When you lose hope,
When you seek the meaning of Life,
Or will of God,
Do what you were made to do.
Just breathe.
14 November 2012
It is the first thing we do when born,
It is our last act before dying.
Scripture teaches that Breath makes us more than just so much dirt.
So when you lose direction,
When you feel overwhelmed,
When you lose hope,
When you seek the meaning of Life,
Or will of God,
Do what you were made to do.
Just breathe.
14 November 2012
Night Sounds of Nov. 9, 1938
My heart is broken tonight,
Crushed glass in the street,
Diamonds scattered under boot heels.
Written 9 November 2012
Crushed glass in the street,
Diamonds scattered under boot heels.
Written 9 November 2012
Euphoria
I can't tell if its the weird euphoria from lack of sleep, the training from the mindfulness class, or the changes in diet (Oh wow, two days in a row with no meat!) but I feel.... Really, really great right now! Even at work!
Exposing the Light (Chabad post)
All the world’s problems stem from light being withheld.
Our job then, is to correct this. Wherever we find light, we must rip away its casings, exposing it to all, letting it shine forth to the darkest ends of the earth.
Especially the light you yourself hold.
From the wisdom of the Lubavitcher Rebbe, of righteous memory; words and condensation by Rabbi Tzvi Freeman. To order Rabbi Freeman’s book, Bringing Heaven Down to Earth, click here.
Our job then, is to correct this. Wherever we find light, we must rip away its casings, exposing it to all, letting it shine forth to the darkest ends of the earth.
Especially the light you yourself hold.
Based on letters and talks of the Rebbe, Rabbi M. M. Schneerson
From the wisdom of the Lubavitcher Rebbe, of righteous memory; words and condensation by Rabbi Tzvi Freeman. To order Rabbi Freeman’s book, Bringing Heaven Down to Earth, click here.
Norah
So the word "Norah" in Hebrew means both "light" and "a sense of fear arising from a sense of energy one feels too small to contain. I can see the kabalistic significance of this (shattered vessels of Light) but also the significance to anyone who has felt intimidated to express a skill or talent fearing they aren't good enough to do it well. (A MAJOR struggle for me) Interesting to me is that the word Ra is also in this word. A word meaning selfishness, or negative influence. Could this kind of fear be selfish? Could my fear of public performance be selfish? What do you all think? Do you have your own examples of fearing you possess something greater than you can handle? How do you deal with it?
Metta Practice on Warts
Warts and all, I am appreciative of my life and grateful to those who teach me the value of loving kindness.
Thoughts Mantra
My mind is a restless child,
My thoughts, the wind.
Both are here,
Both are not here.
My thoughts, the wind.
Both are here,
Both are not here.
Breathing Mantra 1
The lungs do not take in breath for their past,
they do not exhale for their future.
One breath in each time,
one time in each breath.
they do not exhale for their future.
One breath in each time,
one time in each breath.
Mindfulness Class Take Away on Healthcare
The model of Restorative Medicine is ultimatly a lie.
No pill or surgery will restore you to the person you used to be
and in the end all die.
Yes, take care of your health
but do not pine for the you that was.
Concentrate on the you who is right now.
It is the only you that matters.
"Life is what happens to you while you're busy making other plans" -John Lennon
No pill or surgery will restore you to the person you used to be
and in the end all die.
Yes, take care of your health
but do not pine for the you that was.
Concentrate on the you who is right now.
It is the only you that matters.
"Life is what happens to you while you're busy making other plans" -John Lennon
Psalm 37:5
From A Way In: Jewish Mindfulness Program
Commit your path to the Infinite mystery.
Place your trust in the unfolding
And actions will follow.
...
Place your trust in the unfolding
And actions will follow.
...
(Psalm 37:5)
We take notice today of what motivates our actions.
What does it feel like to act from fear, from hurt, from love, from trust?
For more information on A Way In visit: http://mishkan.org/
We take notice today of what motivates our actions.
What does it feel like to act from fear, from hurt, from love, from trust?
For more information on A Way In visit: http://mishkan.org/
Alertness vs. Awareness
There is a difference between alert and aware.
Alert is a threshold to full attention and reaction. It is the light on your dashboard that tells you an event within the car is taking place and requires immediate intervention.
Awareness is a higher state.
If a driver is aware of when the last tune up or oil change occurred, is listening for changes in the sound of the engine or way the vehicle interacts with the roadway, it is possible for the driver to know about changes in the vehicle and make plans long before the alert lights come on.
Be aware of your body and surroundings and your time in alertness or hyper alertness (when the dashboard idiot lights are stuck on without reason) diminish.
Reserve your fight or flight stress mechanisms dealing with real emergencies and not just the ones your mind’s idiot lights conjure.
</sermon on the box>
Alert is a threshold to full attention and reaction. It is the light on your dashboard that tells you an event within the car is taking place and requires immediate intervention.
Awareness is a higher state.
If a driver is aware of when the last tune up or oil change occurred, is listening for changes in the sound of the engine or way the vehicle interacts with the roadway, it is possible for the driver to know about changes in the vehicle and make plans long before the alert lights come on.
Be aware of your body and surroundings and your time in alertness or hyper alertness (when the dashboard idiot lights are stuck on without reason) diminish.
Reserve your fight or flight stress mechanisms dealing with real emergencies and not just the ones your mind’s idiot lights conjure.
</sermon on the box>
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