5 Minute Meditation - Motherhood Edition

Set 5 minute timer, decide on mantra.

Breathing in, I receive what I need to give back to the world.  Breathing out, I give the world what it needs to heal...

“Mom!”

“Meditating....”

“Mom!”

“Meditating.”

“Mom!!”

“Meditating!”

“Mom!”

“When I say “Meditating” that means to wait until I’m done.  What’s up?”

“Gracie is eating graham cracker cookies in the playroom and she won’t share.”

“Tell her she needs to share.  I’m resetting the timer and I just need 5 minutes then I’m all yours.”

Breathing in, I receive what I need to give back to the world.  Breathing out, I give the world what it needs to heal...

Screams from the playroom that move to the kitchen...  “I don’t want a bowl!”  “You only left one in the box and they’re all in the bowl!!!”

Me “Bring me the box and the bowl!  I’m taking these and you need to separate.”

“But I was working on a drawing in the playroom!”  

“Bring it in here.  Now I’m just going to reset the timer and I’m meditating so please just give me 5 minutes, ok?”  

“Ok, Mumma!”

Breathing in, I receive what I need to give back to the world.  Breathing out, I give the world what it needs to heal...

Jack hammer noises emerge from dining room table...

“What IS that?!”

“I’m making you a picture!”

“But what is that noise?!”

“You put a marker in this machine and it makes it sparkly.”

“Do you have to use that?”

“I do if you want your picture to be sparkly!” 

Me, laughing maniacally and resigning myself to meditating for 5 minutes to the sweet sound of jack hammer noises.  

Make it to the end of the timer.

“Here you go, Mumma!”

And, in the end, I got exactly what I needed.  ❤️❤️❤️🌴🌴🌴

Mindful Eating

I was having dinner with a friend the other night, and she mentioned that she had been participating in a health-insurance sponsored weight-loss program.  Among other guidelines, the crux of the program was based upon a hunger scale, where you are only allowed to eat when you ready a certain number.

Intrigued, the next morning I googled hunger scales and was surprised to find that the scale I suspect is being used in this program is actually based upon the tenets of mindful eating.

Eating mindfully typically involves slowing down and being present during mealtimes, truly focusing on the smell, taste and other sensations that are engaged while eating.  It only makes sense to extend this mindful attention to hunger and other sensations in our bodies.

The Pritikin Hunger scale (https://www.pritikin.com/your-health/healthy-living/eating-right/1838-hunger-scale-mindful-eating-weight-loss.html)  is pretty simple.  It rates the stages of hunger and satiation on a scale of 1 through 10, 1 being ravenous and 10 being Thanksgiving Dinner Over-Stuffed.  The idea is that you only eat when you reach a 3, when you are very hungry but not uncomfortably so and you always stop at a 6, when you are satisfied and light but *could* still eat more with the negative consequence of feeling bloated or overly full.  Easy, right?!

When we mindfully tune in to the feedback systems of our body, we are given the information we need to make healthy choices.  

So I’ve been test-driving this part of the Pritikin system for a few days now and I’ve found the results really interesting.  

First off, I’m not actually hungry in the morning.  This shouldn’t be surprising to me, as I notoriously skipped breakfast through most of my teens, (and paid the consequences when food wasn’t available at the time I actually became hungry while in school!)  I then jumped on the “breakfast is the most important meal of the day” bandwagon and have been forcing down food every morning since.  My natural rhythm has me eating for the first time around 10:30 am or even later.  Having permission to wait until later to eat has been actually been a relief.

Second, I’ve realized that I’ve created some anxious beliefs about hunger that aren’t necessarily true.  

When I was pregnant, I would become nauseous every time my stomach became a little bit empty and would wake up in the middle of the night needing to eat to be able to sleep.  As a result, I adjusted my habits to pretty much graze around the clock knowing that that was the only way I could be even moderately functional.  

Not being pregnant, circumstances have obviously changed but the anxiety about letting myself get hungry seems to have persisted even though the negative consequence no longer exists.  Waiting to get to a three on the hunger scale before eating has made me aware that I’ve been eating more from anxiety cues than from hunger.  

So if you’re struggling with achieving a healthy weight or you’re hoping to become more mindful of the feedback systems in your body, give this system a try.  The more we live in rhythm with our bodies and our emotions, the greater levels of health and wellness we are able to achieve.

The Accidental Forest Bather

This morning, while meditating outside on a stump surrounded by nature, I found myself tuning in to the chirping sounds of the birds and frogs, feeling the sensation of the sun and wind on my skin, and I began to wonder if I was actually Forest Bathing.  In truth, my exact thought was “Is it Forest Bathing if you are fully clothed?”*⁣
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A quick post-meditation google search confirmed that this was, in fact what I had been doing.  Forest bathing is simply the experience of sitting quietly in nature while mindfully noticing the information coming in through your five senses.  And it’s lovely.⁣
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Research shows that exercising in a green space provides extra depression-busting benefits beyond exercise alone.  This benefit is even more enhanced in a “green and blue” space, where water is also present.  It seems logical to suspect that the same is true with mindfulness practices and meditation.⁣
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So, if you want to boost your health, happiness and mental well-being, commit yourself to a regular meditation practice.  If you want to supercharge your practice, get outside!⁣
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*(Side note- I wasn’t doing an awesome job letting go of my thoughts as they arose...  I am very much an imperfect meditator 😂😂😂).⁣

What To Do When People Doubt Your Awesomeness

What do you do when faced with Doubting Debbies?  The people who tell you that what you want to do can’t be done?  Or, worse yet, that YOU specifically won’t be able to do it?!  

Do you internalize and adopt their lack of confidence in you?  Do you get angry?  Or do you use their doubt to fuel your motivation?

This vacation week, I found this 1000 piece puzzle (with hidden objects!!!) at a consignment shop for a couple of dollars and decided to buy it to give the kids (and myself) something to do when it rained or we needed to have some indoor down-time.  

As we started the puzzle, and realized how daunting of a task this might actually be, my father innocently commented that he wasn’t sure we’d be able to finish it within the week.  And my husband agreed.  

Here’s where my semi-oppositional nature kicked in.  I try to use this particular trait for good, rather than evil, but when I’m told I can’t do something my inner voice automatically says, “Oh, Heck no!”  

When they were starting to prep me for interventions with my son after 23 hours of labor, on pitocin, without any pain management this is what my inner voice said to me as I stopped their evil plan and pushed that baby out.  When they were prepping the OR after birthing my daughter because (without getting into the gory details) the things that are supposed to happen after birth weren’t happening on their own in a timely fashion, I heard that voice kick in again, and no surgery ended up being necessary.  

“OH HECK NO” is the automatic neural network I’ve built when faced with other people’s doubt.

So when I heard two of the significant men in my life doubt our collective ability to complete the task at hand I knew that this puzzle would be completed before we ended our week.  When I found this sign at a store in Sunapee Harbor, I knew that I needed to have it simply from the fiery motivation I felt just from reading it.

So we worked on the puzzle on and off over the days and...  it was missing one stinking piece!  😂  While this was a good lesson in humility, I’m still going to own our success.  And anyway, my sign covers the missing piece perfectly!  

More importantly, I’m bringing my sign home to put in my office to fire me up when I start to have doubts about my own hopes and dreams.  And I’m encouraging you to adopt this attitude as well. 

If someone ever tells you that you can’t accomplish your dreams, I hope that your inner voice responds with a big old “OH HECK NO!”  And, if your inner voice isn’t quite there yet, feel free to use mine.  We are all capable of far more than we realize, we just have to be brave enough to stand up to the doubt.  

Disconnecting to Reconnect

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I’m rarely alone.  With a husband and two children, a job where I work with people, and friends who I wish I connected with more frequently it’s unusual for me to be doing something by myself.  Generally speaking, I’m happy about this.  I love people.  They’re my species!  However tonight, I found myself on the lake watching the sunset while completely alone.⁣
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I’ll be honest.  At first I felt kind of sorry for myself.  You see, I often watch my neighbors going out for long paddles with a close friend or spouse and I envy that intimacy and wish that I had the space (and companionship here) to do the same. ⁣
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But once I settled in on my paddle board and quieted my thoughts I realized that I was experiencing a perfect moment.  The sunset was spectacular and the water was calm.  The dragonflies skimmed the surface of the water occasionally landing on my board and joining me for the ride.  Interspersed with the sound of the birds was the singing and laughing of children at the various residences around me.  And the sky was wide open with the water reflecting the blue and orange hues above.⁣
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I realized that I did not feel in the least bit lonely despite being alone.  As I floated around on this lake that I have been coming to since I was an infant, I felt profoundly connected to this space that feels like home.  I felt connected to past incantations of myself and the various stages of my life.  I felt connected to the invisible strangers surrounding me on the lake who were enjoying this spectacular evening.  And I felt connected to something bigger than myself and my life.  ⁣
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If I had shared the moment with a loved one, I likely would have been stuck in my head, processing out loud the thoughts that were filling our minds.  I would have felt connected but also distracted from the gifts around me.  Being alone allowed me to be fully present in the moment, soaking up the gifts around me.⁣
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Temporarily disconnecting from other people sometimes allows us to reconnect to ourselves and the world around us.  Sometimes we need to be alone with the awesome beauty in this world to remember who we are and why we are here.  

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I've finally created a Goodreads profile for my practice and would love for you to connect with me!  This is an easy way to check out the books I've read and recommend, (or not), that you may find helpful with your own growth and healing journey.

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