YinOva acupuncturist Mary Sabo is a regular meditator and here she explains how to begin a meditation practice.

Practicing meditation is a very simple way to help you manage your life and health.  Despite what you read or hear, there is really no right or wrong way to meditate.  In fact, one of simplest meditations is to just sit quietly and listen to your breathing.  Meditation can be as complicated or simple as you like.  You can keep experimenting to find a way that works for you.  Meditation is NOT about perfection or force.  While one of the goals is to calm and quiet the mind, most of us find it difficult to completely shut off our thoughts during meditation.  Just like when we are training for a new activity or developing a special skill, it is something that must be practiced and over time it gets easier.

Meditation can be time for your mind to have more space to filter out the useless chatter and allow thoughts, feelings, fears, ideas, memories, etc. to surface and be addressed if needed.  You can use it to focus on your physical body to promote change and healing.  Also, it can be used to encourage mental and spiritual growth, or to help you cope with a difficult time or situation in your life.  Above all, meditation is something you do for yourself; time carved out of your busy schedule away from distraction and external stimuli.  You can start with 5-minute meditations and when you feel open to it, allow yourself to sit for longer periods of time (20-30 minutes seems to work for many).  The longer you sit in stillness, the deeper you will go into your self and the “meditative state” (often described as the state between sleep and wakefulness).

When you first begin to meditate, understand that it may not feel easy to you.  By using things like guided audio meditations, visualizations, music, or specific meditation methods learned from books and magazines, you eventually find you can train yourself to enter the meditative state.  But remember, that at its core, meditation is simply awareness.  By encouraging awareness, we live healthier, fuller, more balanced lives.  Awareness of our selves or “self-knowledge” is one of the differences between thriving and simply surviving in life.  One of my favorite philosophers J. Krishnamurti said, “Self-knowledge is the beginning of wisdom, which is the ending of fear.”

Recent research is starting to give us insight into the many ways meditation can help us.  In fact, The Huffington Post recently wrote of the January 2011 study in the journal Psychiatry Research: Neuroimaging which found that mindfulness meditation made changes in the gray matter of the brain in spots that, among other things, help with learning and memory processes, as well as the regulation of emotions.  They also explain in another article that sustained meditation leads to something called neuroplasticity, which is defined as the brain’s ability to change, structurally and functionally; in other words, meditation can change your brain!  Meditation has been shown to help patients cope with rheumatoid arthritis, reduce pain levels, lower blood pressure (long term), and reduce the hormones related to stress.  Still not convinced?  Another study looked at the activity of telomerase, an enzyme responsible for building telomeres (protective caps at the ends of our chromosomes; long telomeres are associated with longer life and slower aging signs).   People who meditated had significantly higher telomerase activity than non-meditators.  In short, it may slow the process of aging.  Meditation has even shown to help slow the progression of HIV.

Any time we meditate, we activate the parasympathetic nervous system, which is associated with relaxation, digestion, sleep, and repair/healing.  When we are under stress, the other side of the nervous system (known as “fight or flight” or sympathetic) is dominant.  When the sympathetic nervous system is dominant, it diverts blood flow away from the “rest and digest” organs (including the digestive system and the reproductive system).  Simply taking time to learn how to activate the parasympathetic nervous system through meditation can promote healing and help your body cope during times of increased stress.

YinOva Pilates Instructor Sarah Lehman blogs today about using exercise to affect mood.

Have you ever heard of a “runner’s high?”  The “I’m on top of the world” feeling you get after exercise is actually caused by chemicals your body releases after physical exertion.  These endorphins, believe it or not, have similar properties to morphine.  They decrease the body’s perception of pain and promote an overall feel-good, positive energy.  Benefits are not just limited to the few hours after the workout.  In fact, according to WebMD, regular exercise has been proven to help reduce stress, ward off anxiety and feelings of depression, boost self-esteem AND improve sleep!

So, what’s the catch?
It seems like regular exercise is a miracle remedy, so it should be easy right?  Well, unlike morphine, endorphins are not addictive.  That is a good thing, but it also means that you have to have the motivation to get started and keep with a program.  The good news is that once you start and begin seeing and feeling the effects of exercise, it’s easier to set fitness goals and motivate your self to meet them.

If you are prone to stress and anxiety, one of the things you should absolutely avoid is taking on an exercise routine that will only increase your level of stress!  Choose activities that you enjoy and that you can look forward to during your week.  Everyone is different.  For me, the idea of taking a spin class is way too overwhelming but for others it’s just what they need to get into that zone and feel that “runner’s high.”  For me, pilates is the perfect workout.

Pilates is an excellent addition to any exercise routine.  Because it is physically challenging you’ll get the reward of endorphins which in turn provide a boost of energy.  But the real benefit is gained by the attention to the breath, which is choreographed into the movements.  The breath is a link between the mind and the body.  In oriental medicine, it is believed to be the prana, or life force.  Breathing exercises are thought to increase the awareness of bodily sensations so we are able to communicate to the body with our breath.  Think about it, when we want to calm down, we slow our breath; when we are excited, our breath quickens.  By incorporating the breath with exercise we learn greater control of our bodies and muscular activity in a soothing and organic way.

Learning to breath properly by utilizing the diaphragm, will help increase lung capacity.  When coupled with the Pilates technique of posterolateral breath which also keeps the abdominal muscles engaged, the breath becomes strong and helps tone and strengthen the core.

Pilates will help tone your muscles, improve posture by strengthening the muscles of the back and core, increase flexibility and range of motion, as well as increase your bodily awareness.  As a bonus, these will all help boost your self-esteem!  But it’s important to note, body awareness is not about noticing flaws in ourselves, but rather it’s about appreciating ourselves.  With pilates, we gain greater control over our movements and we become more efficient as we get stronger.  We learn to listen to what our body needs.

What ever exercise routine you choose, make sure it isn’t painful.  Pain is the body’s way of telling you something is wrong.  Listen to those cues!  Overdoing any form of exercise will be counter-intuitive to your stress and anxiety-reducing plan.

Most fitness professionals recommend starting out small, three times a week, if you are an exercise beginner.  Exercise for at least twenty minutes if you can, gradually working up to longer workouts.  I recommend starting out in the morning.  Fewer excuses not to exercise can sneak into you schedule if you set aside a few minutes into your morning routine.  This will also allow you to take advantage of the boost of energy it will give you and help you face the rest of the day with a positive outlook!

It is early November and the exhilarating colors of autumn are falling away with the leaves. For many of my patients, the desire to get outside and “take it all in” is also starting to give way to dreams of hibernation.

By nature, we all slow down during the winter months. According to Chinese Medicine it is the Yin -or- still time of the year whereas summer is considered more Yang and active. This slowing down can sometimes feel like being down and we are generally less enthusiastic. For some people however, the natural withdrawl of winter can go a step further and lead to an incapacitating depression called Seasonal Affective Disorder (SAD).

What is  Seasonal Affective Disorder and Who Gets It?

SAD is a condition that affects people all over the world. Considered a form of depression, the list of associated symptoms is broad and can include everything from mood swings to changes in eating habits to diminished libido. It appears to occur more at higher latitudes where the seasonal shift in daylight is more dramatic. Typically, SAD is associated with the winter months and while there is good reason for that, it can also happen during the summer. Women tend to suffer with SAD more commonly than men but it can also affect teens and children. In all, while about 20% of the population has some form of Winter Blues and Cabin Fever, roughly 6% of us truly suffer.

Why does it Happen?

Seasonal Affective Disorder is closely linked to low levels of serotonin in the brain which change with exposure to the sun.  This lack of regular sunlight exposure is at the core of the sydrome; so much so that “lightboxes” are commonly used to make up for it. Here at the Yinova Center we see a fair amount of SAD and Traditional Chinese Medicine (TCM) is a very effective way to help treat it. According to the principles of TCM, this disorder arises from two conditions.

First, the Yin nature of the winter slows everything down. As busy lives continue though, it is easy to become exhausted. By supporting Yang energy, we can restore a healthy balance both physically and mentally.

Another reason for Seasonal Affective Disorder is the difficultly our circadian rhythm has making the transition to the different daylight schedule. This stagnation of our body-clock causes an almost jetlag effect and results a variety of symptoms associated with SAD. TCM can be a very effective tool for tapping in to the body’s hormonal regulatory system and helping with this as well.

These two patterns are not mutually exclusive and some people have predisposing factor that make them particularly vulnerable to this disorder. This is why individualized care is so important.

While Acupuncture and Chinese herbs can be of great benefit, we always encourage our patients to take matters into their own hands with personal lifestyle steps. Small across the board changes can make a big difference in how you feel during the shortened days of the season. Here are the tips we give patients for getting through the winter.

Nutrition

Any health program is supported with a good diet. With Seasonal Affective Disorder, one may crave carbohydrates in the form of starches and sweets. These tasty bits raise your blood sugar quickly, but then comes the crash, the fatigue and the mood swing. If needed, eat foods made from whole grains instead of white flour. Add proteins such as nuts, fish meats and small amounts of fats. Eat lots of dark leafy greens too!

Here are 6 nutrients that can also help ward off seasonal depression.

Vitamin D3 Your body produces Vitamin D from sunlight exposure, so supplementing  it during winter months is a bit of a no-brainer. Also, research has shown it to be helpful for general immune support and reducing your risk for everything from canker sores to cancer.  Vitamin D is in fish and dairy products as well as fortified cereals and soy. While it is available in whole foods, this is the exception to the rule where I tend to recommend supplementation, especially this time of year.

Omega-3 is also an essential fatty acid.  Omega-3 fatty acids can be found in fish, such as salmon & tuna, other seafood including algae and krill, some plants, and nut oils. Among other uses, Omega-3 EFAs act to support brain function and stabilize the mood.

Vitamin B6 helps with stress response, nervousness and insomnia. Good sources include cereals, beans, meat and poultry, fish, bananas and nuts.

Magnesium balances blood sugar levels. Foods containing magnesium include nuts, spinach, oatmeal, dark chocolate and whole grain breads.

L-tyrosine is an amino acid affecting many neurotransmitters that regulate emotions. This nutrient may help alleviate SAD symptoms such as anxiety, irritability, stress and frustration. find L-tyrosine in meats, dairy products, fish, whole grain and oats.

Vitamin B9 (folic acid) helps your body convert food into energy and a high percetage of depression sufferers have low levels. Foods containing folic acid include spinach, dark leafy greens, soybeans, kidney beans, white beans, lima beans, mung beans, salmon, orange juice, avocado and whole grains and fortified cereals.

Exercise

Bundle up and get a bit of exercise outdoors. Try to create a daily routine for yourself that is based on when it is light outside. This will increase your sun exposure while getting your Qi moving. Any kind of aerobic exercize though will help to increase dopamine, a neurotransmitter that helps stabilize mood.  Vigorous 20 minute walks in the sunlight can make a big difference. But for when you cannot get out, do it indoors. Try Tai Chi or Yoga to promote healthy circulation, reduce stress and help with those chippy mood swings.

Get a buddy too! Or join a team. You don’t have to do it alone. This will help with everything from motivation to feeling socially connected. You could also try something new to make it more interesting. Find the nearest trapeze school!

Lastly, while we usually preach the gospel of a low-impact aerobic workout, a reasonable, high-intensity weight training session once a week can give you a life-affirming shot of adrenalin, testosterone and serotonin. The immediate impact on your shape also ensures that your self-image stays as high as possible, and helps keep the blues at bay.

These recommendations are good for everyone. But for those of us who really suffer, these steps can make all the difference. As with many health concerns, a range of small lifestyle modifications is the way to make meaningful change.

YinOva Acupuncturist Noah Rubinstein writes the following about back pain:-

What a beautiful Spring weekend it has been! We’ve been outside all day, getting some sun and lots of stuff done. (Ironically, this includes chopping wood for next winter). I feel lucky that I was able to get out there & do it at all. I say this because my back has been really hurting. Just two weeks ago, as I bent over to pick up something about the size and weight of a roll of paper towel, I felt a bolt across my low back. It knocked me right to the ground and out of the game until now.

Almost everyone I know has had some kind of back pain. According to the National Institutes of Health, Low Back Pain is the second most common pain complaint in the country and Americans spend over $50 billion (B!) a year treating it.

There are many reasons that so many people suffer with back pain: Jobs that strain the back, structural changes like pregnancy, poor posture, exercise (or lack of), scoliosis, age, bad lifting habits, …and the list goes on. Our low back is the proverbial foundation that supports us, so almost all movement challenges it. For some people, even a little too much stress will send tension and pain right to their low back (a dubious alternative to headaches and stomach pain).

Back pain is known by many names including sciatica, degenerative disc disease, fibromyalgia and lumbago. Yet while the back’s structure is unique, the issues are the same as with any type of joint pain. These are

STRUCTURAL CHANGES like a bulging disc or a change in the shape of the vertebra

INFLAMMATION caused by the bodies attempt to repair damaged tissue

MUSCLE SPASM which reduces excessive movement and keeps you form positions that make things worse.

Even though these are ways that your body tries to heal itself, they all contribute to pressure on nerves…. which hurts.

How does Traditional Chinese Medicine help?

From a traditional Chinese medical point of view, health and vitality come from an abundance of Qi that flows smoothly through you body. Pain always occurs when Qi gets “stuck”.

Simple.

Why it gets stuck is the big question. If you think of the Qi pathways as rivers, water flowing along them can blocked by a dam (like a disc bulge pressing on a nerve), slowed because of debris (muscle tension), or perhaps there isn’t enough to flow properly because of drought (age or degeneration). Working with this equation of strength and circulation is one of the hallmarks of TCM. It allows us to address the immediate concerns of acute low back pain, while understanding the causes that can lead to chronic conditions. Through Acupuncture, herbal medicine and a variety of other techniques, we can effectively

•Relieve pain

•Reduce muscle spasm and inflammation

•Support the body’s innate ability to heal itself

Studies have shown that Acupuncture itself can provide relief by stimulating the release of naturally occurring pain killers. It is also believed to stimulate the nervous system and in turn, the way the brain registers pain signals. By breaking the cycle of pain perception and response, we can provide fast relief and quicken healing time.

To look or not to look

One of the questions that my patients with back pain wrestle with is whether or not to go to their General Practitioner and get images (x-ray, MRI, etc.) of their back. We all have the occasional, irrational fear that if our Doc tells us that XY & Z are wrong, then they get to call the shots on how to treat it. I personally tend to advocate getting the pictures, especially if the pain is either ongoing, really bad or we can’t figure out the reason. On the one hand it may seem excessive and unnecessary; especially if you are committed to avoiding scary stuff like surgery and the information you get will do little to change the course of treatment. That said, getting a baseline image can be a good idea. In this way we know what’s going on, and if things get bad again 10 years from now, we can see how they have changed.

What you can do

A lot of what helps my patients get and stay out of pain are the things that they can do themselves.

FOOD Proper nutrition is key! Especially when pain is acute, it is a good idea to stay away form excessive amounts of salts, sugars and processed food. These contribute to inflammation which slows healing, as well as weight gain that puts even more strain on the back. This isn’t the time for comfort food.

STRETCH Any time can be stretch time, especially if you are exercising or doing something strenuous. Also, if your body is changing gradually (as in pregnancy) or suddenly (like a twisted ankle) stretching your whole body can prevent injury and pain from your body compensating. If you sit at a desk all day, get up at least every half hour and stretch a little, even if only for 60 seconds.

ICE & HEAT If you ask a dozen people about ice vs. heat, six will say one thing, and six’ll say the other. The general rule is Ice on acute injuries and warmth for chronic conditions. At the end of the day though, it’s about what gives you relief. For more on ice and heat, click here.

STRESS It is no mystery that emotions play a role in how we manage pain. For some, when they are not feeling strong emotionally, their back reflects it by not standing tall physically. Wherever you find yourself in the mind-body conversation, it is generally agreed that the less stressed you are, the less likely you are to hurt yourself and more likely to heal quickly. If you are interested in finding out more about how back pain may be influenced by emotional stress, I recommend John Sarno’s book Healing Back Pain

PROPER BODY MECHANICS Whether you are a physical therapist or a paper pusher, any kind of work can put a strain on your back. Make sure your posture is straight, and consider ways to change your work environment to be more supportive.

EXERCISE In my practice, poor muscle tone accounts for more low back problems than over-exercising. Keeping your back strong is a basic, but abdominal strength is equally important. Pilates made “core-strength” a household term, but there are lots of ways to develop it that don’t involve leaving your house.

I particularly like the Swiss Exercise Balls. They are cheap, and the workouts on them run from super simple and easy to really challenging.  Go to exercise ball workouts for lots of information on how to fit yourself and use one.

Mood swings, tender breasts, food cravings, fatigue, irritability, skin problems, bloating and depression….

Many women dread the last week of every cycle because of how irritable and miserable they feel. Chinese medicine has been treating premenstrual symptoms for thousands of years and here at the YinOva Center we have drawn on this traditional wisdom to help modern New Yorkers address their PMS simply and effectively. Many of our patients are surprised and thrilled to find out that PMS can be solved and that they don’t have to put up with feeling moody and uncomfortable every month.

Recently Parents TV came to our center to interview me and talk to one of our patients about using Chinese medicine to treat PMS and below you can see the video

In Chinese medicine uncomfortable symptoms before the period are related to Liver Qi Stagnation and by this we mean that stress and fatigue cause qi and blood to circulate less well and our livers to function sluggishly resulting in hormonal transitions that are not smooth. At the YinOva Center we use a combination of weekly acupuncture to move qi combined with a natural herbal formula to help balance hormones, gently and safely. Your herbs can be specially tailored to suit your particular symptoms so, for instance, if you suffer from breast tenderness we can add qing pi (Tangerine Peel) which can really help. Likewise if abdominal bloating and gas is a problem we can add mu xiang (Costus Root) to help move qi in your abdomen.

Most of our patients find they need to take the herbs for three months to bring their body back into balance after which we wean them off and, like Suzanne in the interview above, they usually find that their premenstrual symptoms are much more manageable. Likewise we suggest weekly acupuncture for the first three months followed by a treatment once a month for a further two months and as Suzanne says in the interview this is usually enough to make a permanent change.

There are also plenty of things you can do to help yourself. Here is the advice we give our YinOva patients about tackling their PMS :-

• Get regular exercise. This moves qi and blood and smooths hormonal transitions.
• Eat plenty of vegetables, particularly cruciferous vegetables and leafy greens.
• Prioritize unsaturated fats such as olive oil and whole grains such as brown rice and oatmeal.
• In the week before your period avoid alcohol, coffee, salt and processed foods.
• If you feel irritable take Vitamin B6 (50 – 100 mg)
• If you suffer from breast tenderness take Vitamin E (400mg).
• If you suffer from bloating take take Magnesium (400mg)
• If you feel weepy take Calcium (1200mg)

The credit crunch, the bail-out, the war, the presidential election…it seems like a good week to talk about stress and anxiety!

Stress hurts our bodies. It increases our blood pressure and our cortisol levels, lowers our immune function and contributes to a wide range of symptoms such as headaches, digestive disturbances, muscle pain, palpitations, insomnia, weight gain, substance abuse and hormonal imbalances. A lifetime of stress can contribute to a heart attack, cancer, thyroid problems and diabetes. At The YinOva Center we are only too aware of how stressed many of our patients are, which is why we try to make our office a little haven of peace and tranquility. It’s the reason we diffuse essential oils and play calming music. It’s the reason our staff are unhurried and patient. We want you to feel like you can leave your cares at the door when you visit us.

In Chinese medicine stress and anxiety lead to stagnation. In effect, the more stressed you become, the more your body behaves like a pressure cooker getting tighter and tighter until qi and blood are unable to flow freely. It is this “pent-upness” that leads to many of the diseases that stress causes. So many of you tell me how great you feel after having acupuncture. How your muscles relax and your mind slows down. In effect the acupuncture is letting the pressure out of the pressure cooker. It’s a great way to offset the effects of a stressful life.

Chinese herbal formulas can also be very helpful. We have herbs to calm your mind, relieve tension headaches, help you sleep, boost immunity, and soothe tight muscles. Please talk to us about how you feel and we will design an herbal formula that suits your own particular symptoms.

So if life is getting you down what steps can you take to make sure that your stress does not make you sick?

• Regular acupuncture can relieve the pressure in your body and help prevent the kinds of illness stress causes.
• Chinese herbs can be a good way of relieving anxiety for people who need some help, but are not so anxious that they need medication.
• Massage can soothe tight muscles
• Meditation can give your mind a chance to stop. A regular meditation practice teaches your body and mind to let go.
• Exercise can be a great way of relieving pressure. In Chinese medicine, exercise moves stagnation and so relieves pressure. Find out what works for you. Some people prefer intense exercise whilst others find meditational exercises such as qi gong and yoga to be helpful. One of our patients swears by long distance swimming in the Hudson river! When she describes how her mind turns off and focuses on the rhythm of each stroke, I’m almost tempted to give it a try.
• Eating a healthy diet helps your body to handle stress more effectively. This means limiting refined carbohydrates that cause blood sugar fluctuations which can affect your mood. Foods high in calcium and magnesium can be calming, because these minerals help relax your muscles. Dark-green, leafy vegetables are great for this. So although it is tempting to reach for a chocolate bar when you are stressed, why not try a soothing bowl of miso soup with some greens chopped in it?
• Try swapping coffee, which is very activating, for a calming cup of chamomile tea
• Find activities that allow you to switch off. For some people volunteer work gives them the opportunity to look outwards. One of our patients began volunteering at the dog pound when his life became overwhelming and I have been so happy to see how much peace of mind this has given him. Others find that walking in nature, spending time with animals or listening to music helps them to unwind.
• Get social support from family, friends, a therapeutic group, a therapist or even The YinOva Center waiting room.
• I have found that keeping a daily gratitude journal has helped me to have a clearer perspective. When my daughter was small we kept a journal together, each writing down one thing every day that we were grateful for.
• Get enough sleep. If you find that you have trouble sleeping let us know and we will suggest herbs that may be able to help you.
• Be careful that you are not self-medicating with alcohol, recreational drugs or food. You can temporarily relieve anxiety with a stiff drink or some cookies but the imbalance this causes makes you more susceptible to stress in the long term.
• Schedule some downtime. In my own life, I find that if I don’t write free time into my diary, my time gets taken up with other commitments. I make a point of creating space in my schedule to knit or go for a walk with my husband.
• And in what seem to be such troubled times we could probably all benefit from repeating the serenity prayer.

God grant me the serenity

to accept the things I cannot change;

courage to change the things I can;

and wisdom to know the difference.

–Reinhold Niebuhr

Related Articles on The YinOva Blog
How to Meditate
Stress and Infertility. What message are you giving your body?

Photograph
© Juriah Mosin | Dreamstime.com

Be still, and know that I am God” (Psalm 46:10)

“We practice meditation in order to see ourselves as we truly are and life as it truly is.” ( Genpo Roshi)

“Meditation brings wisdom: lack of meditation leaves ignorance. (Buddha)

There is a reason that all religious traditions involve some kind of meditation, prayer or silent contemplation. No matter what your belief system most people benefit from allowing their mind to become still and I often find myself recommending meditation to patients who are anxious or overstretched. If you have never meditated it is hard to believe how helpful it is to set aside a few minutes a day in order to quieten your mind.

Now, I don’t want to pretend that I have a perfect mediation practice. Like a lot of people I am a bit of a spasmodic meditator. In fact, sadly, when I need to meditate most I am least likely to be able to find the time. However when I am meditating regularly I feel calmer, have more perspective and am more able to cope with the ups and downs of my life.

The meditation below is a Buddhist meditation based on Vipassana or Insight Meditation which is a technique that has been practiced in Asia for over 2,500 years. Beginning with the focusing of attention on the breath, the practice concentrates and calms the mind. It is simple and yet profound in that this stillness helps you to see through the mind’s conditioning and thereby to live more fully present in the moment.

I offer it as a guide, however you should meditate in a way that is meaningful to you and resonates with your own religious beliefs or cultural traditions.

There is no right or wrong way to meditate so don’t focus on doing this perfectly: it’s more important that you practice regularly. Try not to be too ambitious when you are starting out. Setting aside 10 minutes every day is way more helpful than struggling to meditate for an hour and then giving up because you have taken on too much. If this way of meditating does not work for you feel free to find a different one

• Find a place where you can be alone and uninterrupted (for some of us this is quite a challenge).
• Complete silence is not necessary – in fact background noises can be incorporated into your meditation.
• Wear loose clothing if you can and take off your shoes.
• Sit comfortably. You can sit in the lotus position if you like but you can also just sit in a chair. Some people like to use a meditation bench or a special cushion but none of this is necessary.
• Your hands should be relaxed and in your lap
• Close your eyes and focus your attention on your abdomen. Bring your awareness to how your abdomen rises and falls with each breath.
• In your mind say the words rising and falling as you breath in and out keeping your focus on the movement of your abdomen. You are just observing. Do not try to control or prolong the movements. Allow them to be natural, whether shallow or deep.
• You will find that your mind wanders. This is normal and doesn’t mean that you are doing anything wrong. When you notice that your mind has wandered simply bring your attention back to your breathing. Sometimes it helps to put a soft mental note on your thoughts when you notice them. For instance if I find myself thinking about a member of my staff I label the thought “work” and let it go. Sometimes if a thought is persistent I imagine it inside a balloon floating off into the sky.
• Try to avoid assigning judgments to your thoughts and labeling them as good or bad. They are just thoughts.
• If you experience an uncomfortable sensation such as an itch. Instead of scratching it, observe the sensation first. Often the itch will disappear on its own. If it doesn’t, try to continue observing it, without judging it as pleasant or unpleasant. This is not about “toughing it out” but more about developing the ability to let go and observe, from a detached perspective, sensations that arise in the body. More experienced meditators can do the same with sensations that are painful. Often, for people in chronic pain, this helps them to get perspective about their pain and broadens their experience so that they become bigger than their pain and less overwhelmed by it.
• Likewise if a noise interrupts your meditation, allow it to intrude and then let it go without letting your mind follow it. If you find yourself thinking about the noise, notice what you are doing, let it go and then return to focusing on your breathing.
• Initially do this for 10 minutes every day building up to 45 – 60 minutes if you have the time available

If you would like to know more about Vipassana meditation I can recommend The Insight Mediation Society. They are affiliated with groups that meet all over the world and also run retreat centers. Several times over the last 10 years I have been fortunate to take part a 9 day silent retreat at the IMS Center in Barre, MA. Each time I have benefited greatly from this deceptively simple and yet profound practice.

Photograph
© Adisa | Dreamstime.com

I have an admission to make…

At the YinOva Center we are not paragons of virtue. Patients visiting us for the first time sometimes imagine that we will be scarily macrobiotic women who will pour scorn on their efforts to take care of themselves. Nothing could be farther from the truth. We are all working-women who, like you, are trying to do the best we can to support out own health and that of our families. We understand our patients because they are like us. We too struggle with our weight, get stressed out, drink too much coffee, enjoy a beer and find it hard to fit an exercise program into our over-scheduled lives.

All our practitioners have an M.Sc. in Traditional Asian Medicine and are Licensed Acupuncturists and Herbalists. All have access to the time-tested wisdom of Chinese Medicine when it comes to giving you advice. We know a thing or two about staying healthy but rest assured that you won’t get any “attitude” from us. We understand what its like to juggle a job, kids and a partner because we do it too.

In my own life I have found it less overwhelming to make small lifestyle changes rather than try to tackle everything at once. So with that in mind I want to suggest 5 ways to start your day in a healthy way.

1. Before you get out of bed set a tone for the day.

Close your eyes, take a deep cleansing breath and allow yourself to feel grateful for the good things in your life. As you exhale release all the tension and negativity that you are holding on to and consciously relax your body. Set yourself one small achievable goal that will be the theme for your day.
“Today I will make sure that I express appreciation to the people I love”
“Today I will reach out to someone I don’t know”
“Today I will not allow myself to get resentful”
“Today I will smile”
“Today I will be conscious of nourishing myself with the food I eat.

2. When you get out of bed take a moment to stretch.

By all means do some yoga stretches or some tai chi, if you have the time and the know-how, but bear in mind that you don’t need special knowledge in order to move your body. All of us are able to get out of bed and open up our joints by reaching for the sky then bending over to try to touch our toes. Don’t worry about doing this perfectly just move in a way that extends your spine and lengthens your limbs.

3. Drink an 8oz cup of hot water with the juice of half a lemon squeezed in.

This small cleansing ritual helps bile formation, which is essential for fat metabolism and promotes peristalsis, which is the movement in your intestines that keeps waste moving along and out of the body.

4. Enjoy a water massage.

For many of us, particularly those with small children, the shower is one of the few places where we can find some peace in our hectic day. Try to be conscious of the warm water massaging your muscles and use this time to cleanse your body and your mind.

5. Eat a healthy breakfast.

Many of us skip breakfast thinking that this will help us lose weight but research has shown that those who start the day well nourished are less likely to binge later on. Successful dieters will tell you that a filling breakfast is one of the ways that they manage to control their weight. Try to choose whole-grains, fruit or veggies and some low-fat protein. Here are some of our favorite breakfasts: -

• Whole grain toast with nut butter and an apple
• Oatmeal with ground flaxseeds, banana and some almonds
• A healthy cereal such as Kashi golean crunch with low fat milk or soymilk and some blueberries
• A poached egg on wholegrain toast with some frozen spinach
• A shake made from protein powder whizzed up in the blender with frozen organic berries
• Eggs scrambled with veggies such as red and green peppers, broccoli and spinach
• Cottage cheese with whole grain toast and an apple

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