Tag Archives: mindfulness

Camp Caps 



As some of you know I was recently diagnosed with breast cancer. As I move through the many transitions that are now a part of my life I adapt as I need to in order to make this all more manageable. 

One of the things I have discovered that unnerves me is the word ‘chemo’. Just saying it makes me queezy. Since I am going to chemo once a week for many months I realized I need to take some charge out of the word and the experience. 

So I now call chemo, camp. It is a much better word. It sounds fun and I have no visceral reaction to it. So every Friday I go to camp where I get to knit, rest, and hang with my hubby. 

I’m at camp today and my knitting project are camp caps for my fellow campers. One side effect of camp is hair loss and with such a cold winter still happening the campers need something warm and cozy for their bald little heads! 

Live Light Practice:

Feeling anxious or stress about something? Try offering a new perspective or even a new name to take the charge out of it.

Mar13

Take a Moment

Before jumping out of bed in the morning or reaching for your phone, take a moment to breathe. Even if it is just one big inhale and exhale, use the pause as a moment to slow down your day.

Some mornings I wake up and before I can stop my mind it is listing off the many things I need to do. I start organizing my day or reading through emails and I’ve already lost track of time. Take control of your mornings by not rushing into anything. A few moments of mindfulness will translate into a clearer day.

 

Live Light Practice:

Before getting out of bed in the morning take a moment to focus on your breathing. Once you feel your breathing is even slowly climb out of bed and start your day.

Mar03

Start a Morning Practice

 

 

 

 

 

 

 

 

 

 

 

 

Starting a daily morning practice of yoga and meditation can seem daunting. By beginning with a short and small easy practice you are more likely to stick with it and then add to it as it becomes a habit.

When I first started my meditations in the mornings I would only meditate for 1 min. I would set an alarm on my phone and sit in the same spot in my apartment each time. As this became a habit to sit in the mornings I then added time to my alarm.

Live Light Practice:

Pick a small space in your home where you can meditate and practice a few simple yoga postures each morning. Try to start at the same time each morning and set a timer so you do not have to worry about timing.

Try to have quiet in the space around you and soon the mind will follow. Over the seven days you will discover the power of silence and starting your day with a clear mind and body.

Before starting your daily practice set an intention. Perhaps it is to let go, be present, create ease in your life. Keep the intention in mind each day as you practice and it will help you from skipping a day.

Here are 7 days of practices to get you started with a daily morning practice.

Day 1:

Timer 1 minute – in a comfortable crossed legged position slowly twist to the right, twist to the left and then fold forward. After about 30 seconds of movement sit in stillness for the remaining 30 seconds for meditation. If you are newer to meditation focus on your breathing by repeating to yourself “inhale, exhale” as you breathe.

Day 2:

Timer 2 minutes – in a comfortable crossed legged position slowly twist to the right, twist to the left and then fold forward. After 1 minute of movement sit in stillness for a 1 minute meditation.

Day 3:

Timer 3 minutes – start on your hands and knees and take 10 breaths to move you through cat-cow stretches to awaken the spine. Then make your way into a cross legged position and gently twist to the right and then to the left. Then sitting with an erect spine use the remaining time focus on your inhales and exhales in meditation.

Day 4:

Timer 4 minutes – start on your hands and knees and take 10 breaths to move you through cat-cow stretches to awaken the spine. Then make your way into a cross legged position and gently fold forward for 8 breaths. Use an inhale to sit upright for meditation.

Day 5:

Timer 5 minutes – start on your hands and knees and take 10 breaths moving through cat-cow stretches. Gently shift into a child’s pose for 5 breaths. Then make your way into a comfortable seated posture for meditation.

Day 6:

Timer 6 minutes – start on your hands and knees and take 10 breaths moving through cat-cow stretches. Shift into a child’s pose for one breath and then into a downward facing dog. Move from child’s pose to downward facing dog pose 5 times using the breath to guide you. After last time shift into your seated posture for meditation.

Day 7:

Timer 7 minutes – start on your hands and knees and take 10 breaths moving through cat-cow stretches. Shift into a child’s pose for one breath and then into a downward facing dog. Move from child’s pose to downward facing dog pose 5 times using the breath to guide you. After 5th time hold down-dog for a few breaths. Then shift into your seated posture for meditation.

 

These simple morning practices are to provide an accessible way to start yoga and meditation as a daily habit. Good luck and enjoy!

Shanti,

Liza

 

 

Sep13

Take Time to Breathe

When is the last time you sat down and paid attention to your breathing? Really noticed how you were taking in air and expelling it? Do you normally breath in and out your nose? Does most of your breath come from your upper chest, or your allow your lungs to fill up?

Breathing fully can reduce stress and create a sense of calm from within.

Live Light Practice:

Find a supported seated posture or lay down. Take both hands to your abdomen. Begin by breathing and noticing the length of each inhale and exhale. After a few rounds of breath start counting to four on each inhale and exhale. Trying to even out the breathing. Feel your hands rise and fall with your belly and breaths. Be mindful of each moment and relax your jaw.

Once you feel steady start to count to four on each inhale and six on each exhale. Do not force it. If this is challenging continue with the count of four for both inhales and exhales.

Allow your hands to rest by your sides and release the counting, just breath as you normally would. Notice if you feel a shift in mood or quality of breathing.

Shanti,

Liza

 

 

 

May20