Check Your Thoughts

Check Your Thoughts

Meditating on the question "Who am I?" for as little as 5 minutes a can help you look beyond your ego's definition of you and discover what lies beneath.

Settle into your Body - With your eyes closed, seated in a comfortable position, and hands folded in your lap, lengthen your body as if your head is being suspended by a cord from the ceiling.  Scan your body, notice where your stiff and try to soften.  Most areas of stiffness are shoulders, face, thighs, belly, arms and hands.  Take 5 deep inhalations and exhalations.

Focus on your Breath - Focus on the rise and fall of your breath.  Let it be natural and relaxed as it brings you into the present moment.  Feel the coolness of the breath as you inhale and the warmth as you exhale.  Notice where you feel the breath in your body.  Do you feel it in the chest and shoulders? In the diaphragm or belly?

Quiet the Mind - Feeling the flow of breath, inhale with the thought "I am."  Feel the energy of the words mingling with your breath and flowing into your inner body.  Then with the exhale, feel the space that these words leave in your consciousness.  Repeat the pure mantra "I am" without attaching any other thoughts to it.  Stay in that moment for as long as possible allowing yourself to become more and more relaxed.

Practice Inquiry - As you relax and your mind quiets, begin to drop in questions, "Who am I, without words? Without thoughts? Without memories or emotions?  Pay attention to your response to these questions.  If words or emotions arise, let them.  Identify them - "thoughts," "sadness," or "confusion" - and return to the questions.  You're not really looking for an answers, look to experience the bare awareness h=that is your sense of being, or pure existence.

Rest in Awareness - The sense of pure awareness is there and as you practice this mediation, it will eventually reveal itself.  Continue your inquiry, and see if you can gently rest for a second or two in the wordless awareness that immediately follows the questions.  The opening into awareness may last only for a few seconds.  If your thoughts become too loud, start over: Return to the breath and the mantra "I am."  Then ask the questions again, pay attention to what arises.  Stay within the process for as few as 5 or as many as 30 minutes.  Then open your eyes and return to your day.

Take Care!
Keep it R.E.A.L.

 

Gods Grace

God

Good Day Everyone!

Even as I start to write this, I struggle with finding the words I want to use to convey the impact of the experiences.  In the first blog, I stated that I found my way back to God.  We are all human and we all struggle with certain personality quirks (DNA) that make it tough to overcome even some of the smallest of life obstacles.  As I write this I am praying to God to lead my typing fingers, my heart, and my thoughts to express words that can impact others. 

I wistfully watched Brady Bunch while growing up.  The kids all talked together and mom and dad were loving towards them.  What a concept!  My parents were alcoholics and the best kid was the one that wasn’t around.   Mom died at the age of 52 from cirrhosis of the liver.  At the time she went to the doctor and diagnosed, she had a choice: stop drinking and live, continue to drink and die.  She chose death.

My first husband was an alcoholic.  Yes it is true that what we grow up with, we become comfortable with and seek the familiarity of.  My second husband wasn’t an alcoholic when I first met him but ten years later he was.  I felt a failure.  Why wasn’t I able to help him (them)?  Through God I realized that if people can’t be strong for themselves, you can’t be strong for them.  Your own strength can actually make it worse.  I was close to following in my first and second husband’s alcoholic path.  Who wouldn’t like to drown out the life questions and feelings of inadequacy?  It is certainly easier than seeking, learning, and the pain of evolvement.   My life road has been quite rocky and full of curves.  I am grateful for every rock and curve today but as I was going through the crap, I wasn’t.  The toughest time so far is getting through the imagery of my husband committing suicide before my very eyes.  God has helped tremendously with that – I pray every time the image pops up:  God is within me, God is guiding me, God is helping me. 

That’s all for now.

Take care and keep it R.E.A.L!

Self Acceptance

Self Acceptance

At the beginning of many new years, we are motivated to set a health or weight loss goals.  The facts are, there’s something about our current life or body that we’re unhappy with. Who hasn’t had a moment of disturbing truth in the dressing room mirror or feeling overly winded after a flight of stairs? But here’s the truth: feelings of self-criticism and shame might motivate a few workouts or “good” eating days, but they motivate many more falls off the health wagon than on.

Want to create lifelong change in your health? Come at it from a different angle: one of absolute self-acceptance, rather than self-critique. You only get one body, so you might as well love it and take wonderful care of it.  Start in baby steps by integrating healthy food and fitness practices into your daily life. The big bonus, your self-acceptance triggers a relaxation response that can help reduce the stress and anxieties so many of us feel about trying to create new healthy habits.  Change is difficult so let’s lessen the pressure and expectations as how we think about ourselves can make new habits even more likely to stick.

Here are some action items for shifting into a self-acceptance:

1. Set a self-acceptance intention. Before you do anything else, you have to be willing to release what might be lifelong patterns of blame, doubt and contempt. Once you decide that you’re ready to live a life of self-acceptance rather than self-loathing, you can truly begin your journey to a lasting, healthy relationship with yourself, your body and your life.

2. Stop comparing. There’s a wise saying that it’s dangerous to compare the inside of your life to the outside of someone else’s. Think about it. On the surface, we rarely present the whole truth. If you’re feeling down in the dumps and someone asks you how you are, you’re more likely to say, “Fine.” than tell them how it really is. Remember that what you’re admiring from afar is never as good, or as perfect as it seems.

3. Discover what makes you unique. List out things you can do that sometimes surprise or impress other people and learn to embrace what makes you “YOU”.

4. Appreciate more. So often we dwell on things we don’t have, don’t think we’re capable of or don’t like about ourselves. But with a little bit of work, we can train our minds to appreciate all we are capable of. For every negative thought, write down two counter thoughts–like 2 things you do have for everything you don’t, or 2 things you love about yourself every time you get hung up on an imperfection.

5. Surround yourself with support. Distance yourself from negative–people who put you down and don’t support your journey to self-acceptance. Replace them with people who have a generally positive life outlook and tend to look on the bright side, including the bright side of you!

6. Rethink failure. In life, what seems like failure in the short-term can often turn out over time to be a gift of the lessons and course-corrections that make us who we are. In the endeavor to live a healthy life, the only true failures are: (a) not starting and (b) to quit trying. Everything else isn’t failure – it’s part of the journey.

7. List your achievements/accomplishments. What have you done that you’re proud of? Check in with your accomplishments every so often. Sit down with a piece of paper and list out everything you’ve succeeded at recently–everything from bigger and better career moves to exercising 3 days last week as you resolved to do this year. You’ll probably surprise yourself.

8. Fast forward to “happy.” When we’re down on ourselves, it’s easy to get into happiness-deferment mode. “I’d be so much happier if I were thinner/more beautiful/had more money/had a better job, etc.” Do this exercise: think of the people in your life or even celebrities who have the things you think you need to be happy. You won’t have to think long before you realize that none of these things, on their own, are a magic ticket to happiness. Now do this exercise: decide to feel as happy right now as you think you would be if you had all those items you thought were prerequisites to happiness.

Try it! If you can do it for even a moment, you can practice doing it every day, and you will gradually learn that your little imperfections and life challenges have no power to keep you unhappy or stuck.

9. Intentionally counter negative self-talk with positive words to yourself. In front of the mirror, we often run through a little catalogue of insults to ourselves that we would never, ever say to another human being, cataloguing everything from pimples to love handles to cellulite dimples. And in the gym, forget about it – we should have done more cardio, lifted more weights, stayed longer, or come more often.

Here’s a challenge: get and stay conscious of the times you say negative things to yourself throughout the day. Every time you have such a thought, intentionally counteract it with a positive truth about yourself. Soon, instead of focusing on how little time you spent at the gym, you’ll be giving yourself kudos for showing up in the first place, and the whole thing will be much less painful.

10. Perform random acts of kindness. When you sacrifice something for someone in need, whether it be time, money, personal belongings, expertise, or whatever you have to give, it’s hard not to feel good about the person you are inside.

11. Purge your life of things that trigger negative self-thoughts. Junk food, your scale, clothes that haven’t fit in months, unflattering mirrors, beauty magazines, old photos–whatever they may be, identify them and say good-bye.  And yes, this might also include getting rid of relationship patterns that involve criticism, put-downs or shame.

12. Treat yourself to things that make you feel good. To counter all of those items you purge, replace them with things that make you feel happy. Replace the junk food cabinet with a drawer full of fresh fruits and veggies, or your favorite green smoothie. Get off the scale and go for a walk with a friend. Trade all of those ill-fitting clothes for a dress or blazer that flatters your figure and makes you feel good. Trade those magazine subscriptions for a library card and read books that make you laugh or inspire you. These little things add up and can make a big difference in your mood.

13. Learn how to accept a compliment. When someone says something nice about you, say, “Thank you,” and smile. (In fact, if you want to truly boost your looks, smile more – aren’t smiling faces more beautiful, than frowning ones?) It’s a wonderful thing! Trusting that the great things others think and say about you is true can be a gateway to seeing those things in yourself.

14. Use your body to have active fun. Spend your spare time doing things that make you feel good physically and emotionally, like taking a long walk with your friends (canine friends count!) or trying new, active hobbies like gardening, hiking, biking or dancing. The more you move your body and use it to enjoy the present moment, even when you’re not specifically “working out,” the easier you’ll find it is to be grateful for that body and how well it serves you – how wonderful it is to have this body that helps you access the various joys life has to offer.

Take Care and keep it R.E.A.L.!