Wellness

Week 46/ (e)+motion = changing emotions

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There was no real reason why I had to create a vegetable garden last weekend.  There were no plants withering and waiting to be planted, or a plot of garden looking bedraggled, or a special event that required sprucing up the house and garden.  No, the “reason” was that my energy was low and when I tuned in to see what, if anything, felt energizing,

I felt a little spark to create a vegetable garden. 

At first it had seemed daunting because I believed it needed to be a raised bed (this is usually created by wood siding all the way around and needs to be anchored onto something). Then there was a moment of inspiration– I realized edging could be used along the walkway.   This realization freed up even more energy. So, despite feeling tired and still a little listless, I headed to my local garden shop and got herbs, veggies, soil, edging, and fertilizer.  My energy never really lifted all the way up, but somehow I found the energy to persevere with the job at hand.  As I did, a softness and enjoyment flowed in.  I have always loved gardening. Fond memories of long days spent working outside in the yard with relaxed evenings enjoying our hard work played in my mind while some favorite music was played on the speakers.

Recently I heard someone say that to work with challenging emotions, see the word “emotion” as:

“e+motion:” OR “energy” (e) + motion= changing emotions.

When I reflect on this day, I see how it fits. My energy was low, fuzzy, tired, and not motivated for much.  Perhaps not depressed or blue, but not really great either.  I knew if I spent the day in a listless state it could create an even lower mood, which I didn’t want. So when I inquired and got a little curious about what, if anything, there was motivation for— surprisingly the garden idea came in.  What I did was follow the first inkling of interest and got moving.  I didn’t do it as a way to change the low mood but to engage something else that was NOT the low mood. In fact, by pursuing my little garden idea I was able to allow the lower energy to still exist, but at that point it was no longer defining my weekend—it was just part of the weekend. The day ended in a much better place (except for my lower back which wasn’t super happy with me).  I now have 18 new baby plants and 14 new herbs that I’m excited to water and tend to.  I love how it has created something I’m super happy with and increased the motivation for more projects.  Use the “e+motion” as a tool for timely engagement and perhaps you’ll find yourself creating something surprising too.

Photography by Ciro Coehlo

Anni Johnston, LMHC-S, BC-D/MT, CEDS, CYT works at Therapeutic Oasis of the Palm Beaches as a Licensed Mental Health Counselor and Movement Therapist.  In addition to her therapy work, Anni offers weekly Beginner and Advanced Meditation classes at Sacred Treehouse.  She also offers book studies and special workshops throughout the year.

Week 45/There’s Always Change

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How do can we cope, with equanimity, to a stressful and unexpectedly large change in our life? I’ve had a very slowly progressing health issue for the last 30 years that has been kept under control (I believe) by a pristine lifestyle of plant based whole foods, 4-6x per week exercise, and, for the last 20 years, a daily breath and meditation practice. So when my condition started to progress to the point of affecting my life unacceptably, I sought out a functional medicine doctor who suggested I take a soil-based probiotic. Unfortunately, taking this supplement set off a severe immune response causing debilitating symptoms.

For the last year and a half I have been slowly climbing out of this health crisis – for the first 10 months I was barely able to eat, unable to lift my arms, and at times barely able to work. Taking a shower and washing my hair was a big daily event! Anyone who knew me before I got ill would describe me as a health nut who was very energetic and fit. So seeing me, for months on end, wasting away and unable to get off the couch was far away from how I, and others, identified me.

It’s been a difficult and slow road to getting well. But during this last year and a half, my stable yoga practice of daily breathing and meditation have been my life-line to equanimity and wellness. One of the teachings I received about these practices is that we want to dig deepest into our practice when things are good so that our practice accelerates through the stability of wellness. Then, if something happens, you are ready!

The philosophy of the Yoga Sutras of Patanjali tells us that future suffering should be avoided. Well, of course, you might say! But that move away from suffering comes from doing the practices that help us understand the causes of our suffering and to learn to be free from them.

It also tells us that our identification with, and attachment to, the always changing physical world of ours, will lead to nothing but suffering. We fully identify with: I am this body, I am my experiences, I am my thoughts. The word in Sanskrit for this always changing phenomenon is parinama and it means that everything that is manifest, from the most subtle (like thoughts) to the most gross (like our bodies), is always under going change.

During this time of illness, I’ve never had a harder practice then to just let go and accept how things are. Being attached to my old view of self led to nothing by suffering. People often asked me how I was able to keep such a positive outlook. My response was, “Well, if I don’t use this illness toward positive transformation than all there is from it is suffering.”

Through yoga practice, I feel fortunate to have cultivated a deep connection with something other than the material – to an unchanging consciousness, to deep wellbeing, to embodied light. So my work has been to consistently shift my identification more fully to this unchanging aspect, to fully identify with it as my truest, deepest self, and to simply acknowledge – but not identify with – the other thoughts and longings that arise and grow from attachment or aversion.

May you be peaceful and happy
May you be strong and healthy
May you lead a life filled with joy and ease

Please see my previous article about the pain versus suffering:
https://sacredtreehouse.org/2019/05/week-18-allowing-pain-suffering-to-be-our-guides/

Kathy Ornish is a practicing and certified yoga therapist (c-IAYT) and a certified yoga teacher at the E-RYT-500 level. She offers one-on-one Yoga Therapy at Sacred Treehouse, as well as occasional yoga therapy workshops.  Kathy’s yoga therapy practice involves addressing individual’s structural, physiological, and emotional conditions. Her primary emphasis in all her teaching is the breadth of the yoga tradition using the appropriate application of the many tools of yoga in hopes that she can help people realize their highest potential. 

Week 41/What is Stealing Your Joy?

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You would never invite a thief into your house, so why would you invite joy thief into your mind?
 
Unfortunately, we find that uninvited guests may arrive on a daily basis, requiring us to use discernment as we learn to respond wisely. Discernment starts with mindful awareness that thoughts are simply activities of the mind that come and go regularly.
 
But what if they don’t seem to go?
 
Some move in, set up shop, and work away in the depths of our minds night and day, burrowing so deep that we begin to believe that they are true, that they belong, or even that these thoughts are us. As a child, the thought of being a Princess might seem harmless, but what if a child suddenly has negative thoughts of “I am evil” or “I am bad”?
 
As a psychotherapist and mindfulness teacher, I often hear about these beliefs forming in childhood around sexual behavior or emotional expressions.  What if you received messages from your religious training on the taboo of sexual desire or behaviors, and yet your human body developed naturally to include sexual energy, desire, and automatic sexual response. Child and adolescent sex education often brings discomfort and feelings of embarrassment in kids. Even well intentioned attempts to protect children from harm can engender a belief that sex is bad or evil. The interpretation or belief that “I am evil or bad”, combined with discomfort, can have long lasting effects – just like other negative core beliefs or self-talk that happens in the subconscious mind.
 
Mindfulness practice can create the space that is necessary to illuminate these beliefs. Only when you gain LOVING awareness, can you begin to question the validity of these beliefs. Then you can come to understand the origin of these negative thoughts, running constantly in the subconscious mind, and the impact they have on your life. It is important for me to emphasize that I do not think we consciously invite these negative beliefs into our minds; however, we can learn to rescind their invitation, ushering them out with careful discernment.
 
There are many negative core beliefs that haunt people’s minds, requiring attention to clear them out and allow a person to live in the truth. Tara Brach talks about catching thoughts on the fly in her book True Refuge, as she challenges readers to examine core beliefs as a gateway to finding refuge in TRUTH.
 
Tips on bringing awareness to negative core beliefs:
 

  • Identify some that may be operating even at 50% – those can be just as powerful.
  • Review a list and after identify any that may be operating, begin to identify situations that may trigger or prompt the belief.
  • Make a commitment to notice when they arise. Perhaps you will notice strong emotions and make time and space to do some mental inquiry, asking questions such as:

What do I believe?
 
Is this really true?
 
What is it like to live with this belief?
 
What gets in the way of letting this belief go?
 
What would life be like without it?
 
Who or what would I be without this belief?

Patty Thomas Shutt, founder of Sacred Treehouse, is a licensed psychologist and co-owner of Therapeutic Oasis of the Palm Beaches.  Dr. Shutt is passionate about helping others discover the benefits of mindfulness and meditation.  She offers Beginner Meditation & Advanced Meditation classes at Sacred Treehouse, in addition to Mindfulness Based Stress Reduction, Mindful Self-Compassion and various book studies throughout the year.

Week 36/Mindful Media Consumption: Tools to Hone Our Inner Wisdom

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Melting Arctic ice, hurricanes, bailouts, unemployment, presidential elections, inflation, deflation, recession, depression! We are surrounded by an endless stream of anxiety inducing information – through TV, the Internet, newspapers, radio, and conversation. It is important to be aware and informed citizens, but what is “news” really, and when does another story become something other than news? We turn to various sources for insight to help us deal with uncertainty, and to calm our fears, but rather than clarifying or keeping us well informed, is this media information instead cultivating fear and anxiety? Is our habitual looking or reading simply making us more anxious rather than keeping us informed or educated?

As yoga practitioners and citizens of our society, what can we do about fears that arise in our lives and how can we use the many ideas and tools of yoga to help us cope in these stressful times? Below are some suggestions, both through action and with thought. Choose one or two to begin, but eventually you might find them all slowly working their way into your life. If you benefit, we ALL benefit.

  • Be clear about why you are listening to/reading the news. What are you trying to gain from it? What is your intention and are you achieving this intention? The yogis say that what you put in your field of awareness is food for the senses.
  • Consider limiting your access to the deluge of information. Perhaps even consider taking a “fast” from the news. This will give your nervous system time to settle down.
  • If your life has been affected by difficulty, try to use it, as much as possible, for positive growth and as an opportunity for change.
  • To transform your fear, be present with your feelings, shine the light of awareness on them and have self-compassion for your challenging feelings. Know you are experiencing fear, but you are not your fear.
  • Be mindful of your choices of actions and thoughts, and how each choice affects your state of mind.
  • What nourishes you? Do more of it.
  • Restore yourself through rest or relaxation.
  • Think thoughts and do actions that help you feel connectedness, both inside and outside yourself.
  • Meditate and/or breathe every day. Allow this to be a time to simultaneously connect and to let go.
  • Volunteer your time to those who have less – called Seva (a form of karma yoga, self-less service).
  • How much is enough? Perhaps you really have everything you need?
  • Every day, list three things for which you a grateful.

Yours, in service,

K.O.

Kathy Ornish, c-IAYT

Kathy Ornish is a practicing and certified yoga therapist (c-IAYT) and a certified yoga teacher (E-RYT-500). She serves as Senior Faculty at Gary Kraftsow’s American Viniyoga Institute where she is Faculty Specialist in the Viniyoga Foundations Program for Teaching and Yoga Therapy. Kathy’s yoga therapy practice involves addressing individual’s structural, physiological, and emotional conditions. Her primary emphasis in all her teaching is the breadth of the yoga tradition using the appropriate application of the many tools of yoga in hopes that she can help people realize their highest potential.  For more information, please visit her website at www.goodspaceyoga.com

Week 30/Could Nature Be the Antidote?

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A wise friend said to me recently that when a person begins to crave being in the outdoors, something in them has shifted spiritually…that they have begun to genuinely embody a felt-sense that they are a part of something bigger.  Life and its pursuits take on a new meaning around this same time, and perspective shifts from one of obligation and going-through-the-motions to one of willingness and gratitude.

I like this way of thinking about spiritual evolution, and I think it also has special value for those of us who may need a little perspective-shift kickstart.  Are you someone who feels disconnected to your purpose in life or from others?  Do you feel annoyed and frustrated about work or day-to-day tasks?  Are you using alcohol or other substances to distract you from feelings of anxiety, overwhelm or to help you sleep? Have you become cynical or jaded when you were once optimistic and excited about making a difference in the world?  For people like me, who work in a helping profession, and for all of us who bear witness to others’ suffering, the above symptoms of empathy fatigue (also known as compassion fatigue, burnout and vicarious/secondary trauma) can wreak havoc on our ability to function and on our sense of self-worth.

Taking time out to enjoy nature.

Stepping into nature and allowing yourself to notice the intricacies and complexity of the world around you can be an antidote to burnout and empathy fatigue.  Surrounding ourselves with Mother Nature’s landscape is an instant reminder of our interconnectedness, and can lead to feeling re-inspired and rejuvenated. In fact, research suggests that experiencing nature with a beginner’s mind, allowing oneself to appreciate and savor through fresh eyes, is connected to increases in feelings of helpfulness, generosity, and ethical behavior.  Being in nature is also associated with lower levels of stress, anxiety and rumination, and can foster clearer thinking and more positive feelings about self and others.

So step outside into nature…if not a possibility IRL (in real life) in this present moment, then maybe journey outside in your mind.  Notice what you see, what you hear, what you smell.  Surrender to that sense of awe that comes.

Nicole Davis is a licensed clinical psychologist at Therapeutic Oasis of the Palm Beaches.   Dr. Davis has received extensive training in mindfulness, meditation, and yoga, and maintains her own personal practice in these as well.  At Sacred Treehouse, she facilitates group mindfulness courses, including Mindfulness Based Stress Reduction, Mindfulness Based Relapse Prevention, and other mindfulness-based seminars and workshops. She also offers meditation & yoga classes at Sacred Treehouse.

Week 29/Return to Breath: The Five-Minute Breathing Space

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Returning attention to the breath offers us a path home when our thoughts and emotions have carried us into the depth of the past or the unknown forest of the future. Sometimes it can simply be a way to bring what Tara Brach has coined, “a sacred pause”, stepping out of autopilot and reconnecting to what is, in this very moment. 
 
As human beings walking the path of life, we wish for things to be known and predictable.  If we are honest with ourselves, our deepest desires are for things to be ALL GOOD, yet this is not the nature of life. Rather, we are in a web of interconnected forces of positive and negative energies.  These energies will invariably result in all kinds of experiences, including pain and pleasure; joy and depression; love and fear.
 
Mindfulness training can help us discover equanimity -the ability to be centered and stable despite the changing landscape of experiences. Training in equanimity is similar to preparing for an Iron Man competition rather than a 5K. It requires years of practice, teachings, and an abundance of patience and non-judgment during difficult moments that will test your composure. Developing an anchor to help steady you during the storms of life is one essential tool for building equanimity. Daily formal practice helps to strengthen this connection and paves a short cut that makes returning to it in difficult times much swifter, lending a hand to rebalancing when life side swipes us. 

Another helpful tool to carry with you on the journey of life is the Five-Minute Breathing Space , which can be utilized either at the beginning of formal meditation, as a brief midday meditation, or in a moment of distress.
 
The Five-Minute Breathing Space (adapted from the Three-Minute Breathing Space found in The Mindful Way Through Depression) is simple 3-step exercise to help you return to your center.
 
STEP 1. BECOMING AWARE
 
Begin by deliberately adopting an erect and dignified posture, whether you are sitting or standing.  If possible, close your eyes.  Then, brining your awareness to your inner experience, ask: What is my experience right now?

  • What thoughts are going through the mind?  As best you can, acknowledging thoughts as mental events, perhaps putting them into words.
  • What feelings are here? Turning toward any sense of emotional discomfort or unpleasant feelings, acknowledging their presence.
  • What body sensations are here right now? Perhaps quickly scanning the body to pick up any sensations of tightness or bracing.

 STEP 2. GATHERING
 
Then redirect your attention to focus on the physical sensations of the breath breathing itself.
 
Move in close to the sense of the breath in the belly…feeling the sensations of the belly wall expanding as the breath comes in…and falling back as the breath goes out.
 
Follow the breath all the way in and all the way out, using the breathing to anchor yourself in the present.
 
STEP 3. EXPANDING
 
Now expand the field of your awareness around your breathing so that, in addition to the sensations of the breath, it includes a sense of the body as a whole, your posture, and facial expression.
 
If you become aware of any sensations of discomfort, tension, or resistance, zero in on them by breathing into them on each in-breath and breathing out from them on each out-breath as you soften and open.  If you want to, you might say to yourself on the out-breath, “It’s okay…whatever it is, it’s already here: let me feel it.”
 
As best you can, bring this expanded awareness into the next moments of your day.
 
You can learn more about mindfulness training in the upcoming orientations at the Sacred Treehouse.  I am also including some suggested reading and a recording to help you on your path:
 

The Mindful Way Through Depression
 
The Mindful Path to Self-Compassion 
 
The Mindful Self-Compassion Workbook
 
Five-Minute Breath Recording:

Patty Thomas Shutt, founder of Sacred Treehouse, is a licensed psychologist and co-owner of Therapeutic Oasis of the Palm Beaches.  Dr. Shutt is passionate about helping others discover the benefits of mindfulness and meditation.  She offers Beginner Meditation & Advanced Meditation classes at Sacred Treehouse, in addition to Mindfulness Based Stress Reduction, Mindful Self-Compassion and various book studies throughout the year.

Week 28/Love is the Way

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Our inner state affects how we view the world around us. Most of us have experienced seeing a person or circumstance from a place of negativity, then having something pop that bubble of negativity and suddenly we are more patient, tolerant or accepting—even though nothing has changed outside of ourselves.   The more open we are to see the world from the lens of Grace, i.e. that things are occurring the way they are for a higher reason, the more we can say “yes” to life’s events.   This allows us to be open and even grateful, and with that the more love emanates from us to others.  

People can sense what we are experiencing.  We’ve all had the experience of walking into a room and sensing that a fight had occurred. Conversely most of us have had days when our hearts were full of gladness and we ended up seeing the beauty around us and having wonderful exchanges with strangers and loved ones alike.  As Hawkins says, “we transcend the smaller aspects of ourselves by accepting and loving them. We see the ego as “limited,” not “bad.” 

Every day is an opportunity to practice accepting our foibles, our sticky old patterns and instead to see them as some of our limitations, not our “badness.” It is also a chance to do the same for others at home and work.  Both of these practices will strengthen the other, for we cannot give what we don’t have and so it matters deeply that we are loving, patient and kind with ourselves.  Let the energy of love build in yourself and watch it silently transform your life.

Photography by Ciro Coehlo

Anni Johnston, LMHC-S, BC-D/MT, CEDS, CYT works at Therapeutic Oasis of the Palm Beaches as a Licensed Mental Health Counselor and Movement Therapist.  In addition to her therapy work, Anni offers weekly Beginner and Advanced Meditation classes at Sacred Treehouse.  She also offers book studies and special workshops throughout the year.

Week 23: Up, Up, & Away! Mindful Travel & Sightseeing

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Summer has arrived and for many readers, this means travel plans, day trips, and sightseeing adventures are planned for the near future.  Traveling can bring out both the best and worst in all of us.  It’s always enriching to experience a new culture or destination, but it takes a lot of advanced preparation.  And once we have arrived, we may have to contend with language barriers, cultural differences, and navigating a new place. Putting all of the pieces together is simultaneously exciting and stressful. 
 
How can we ensure that we are a part of our journey rather than apart from it?

Before the Trip


Our minds are always planning and we may notice that we create “mind destinations” to go along with our itineraries.  We anticipate how our vacation will unfold and with this anticipation comes expectation.  Attachment to particular activities or timelines creates rigidity.  Mindfulness encourages open awareness, but once we develop attachment, we run the risk of disappointment.
 
Every step in your experience is important.  Flexibility and openness will allow for a fuller experience.  Don’t over plan activities.  Make sure to leave room in your itinerary for reflection, free time, or even impromptu activity changes. 

During the Trip

Between airports and long commutes to our destination, we may find ourselves grumpy and exhausted.  Mindfulness means listening to what your body really needs and practicing self-care.  Prepare in advance by packing self-care items important to you and make sure to stick to healthy routines:

  • Avoid heavy meals before big travel days
  • Pack your favorite snacks
  • Stay hydrated
  • Bring comfortable clothing and shoes

Once you have arrived at your destination, practice mindfulness in the moment during exploration. After all, it took a lot of work to get to this point!  Smartphones allow us to capture special moments, but also serve as distractions.  Make it a point to experience the environment and culture through your own eyes, instead of through the lens of your phone.  Tips for remaining present and still bring home moments to share with friends include:

  • Allow yourself to snap in the beginning of the activity and learn to refrain from pulling out your phone for every single monkey, bird, or meal.
  • Look out the window – not down at your screen! Edit and upload your photos when you return to the hotel, or better yet, when you return home.
  • Engage in conversations with fellow travelers.  On long commutes, listen to feel-good music or mind-expanding podcasts.
  • Journal about your travels.
  • Bring a book and consider gifting it to another on your journey.

They say a picture is worth a thousand words, but if you aren’t fully present, do you think you could achieve that word count?
 
Even if you plan to explore locally this summer, I recommend incorporating mindfulness into your experience.  We all need vacations and breaks from the norm.  Our brains grow from exposure to novelty.  Whatever your plans are this summer, take time to mindfully step away from the daily grind.
 
Happy travels!
 
Lizzie

Photo credit: Lizzie Shutt

Elizabeth “Lizzie” Shutt is a student at the University of Florida.  She is passionate about all things green and currently participates in many forms of environmental advocacy, including the #Unlitter movement.  When she isn’t hitting the books, she enjoys cooking plant-based cuisine, composting, and surfing.

Week 17/Using Mindful Eating to Reconnect With Your Inner Wisdom

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As a nutritionist, so often clients come to me anticipating I will tell them “what to eat” – sometimes they hope for it, sometimes they dread the idea.  However, I see my role very differently, one where I help them reconnect and build trust with their own internal wisdom.  

You see, we’re all born with the innate desire to nourish ourselves.  When given the opportunity to explore foods and provided food in a regular and timely manner, we tend to notice that certain foods give us quick, readily available energy, while others are more satisfying.  In other words, we are able to distinguish what our body needs when we give ourselves a chance to tune in and listen.  Each of us has our own hunger patterns, food preferences and dislikes, health needs and genetic predispositions.

By creating space to be truly mindful around the eating process, we find that our internal nutritionist guides us. Sometimes that nutritionist says “I need some veggies” and sometimes it clearly says, “I need some ice cream!”.  After mindfully acknowledging when we’re hungry, it can be helpful to close our eyes and tune into what we are hungry for.  Once we identify what we’re hungry for and give ourselves permission to eat it, we can sit, taste, chew, savor and enjoy each bite – allowing our internal nutritionist to let us know if the food is meeting our needs, and when we actually feel content.  

You see, our internal nutritionist isn’t simply about nutrition – it’s about allowing food to fuel our body, brain and soul.  So stay curious, connected and nonjudgmental as you explore what your internal nutritionist whispers to you!

Christie Caggiani is a Registered Dietitian and Nutrition Therapist at Therapeutic Oasis of the Palm Beaches.  Her mindfulness-based, non-diet approach allows clients to identify, understand and move beyond their eating struggles, as they reconnect with their internal signals of hunger and satiety. She is passionate about teaching clients to eat intuitively and move joyfully.  For Sacred Treehouse, Christie has designed a series of fun and educational nutrition and cooking workshops for both children and teens. She also offers cooking and nutrition workshops for adults.

Week 12/Are You Connected? Developing Awareness of the Body Through Mindfulness

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Mindful awareness of the body can be both a formal and informal practice. The formal practice includes attending to the sensations of the body during meditation with curiosity, openness, and nonjudgment. This strengthens our awareness of the mind-body connection, improving the intrinsic ability to tune into our body’s wisdom. 

To emphasize the importance of this connection, I recall going to the doctor many years ago and being a poor self-reporter of what was occurring with my body. I relied on the doctor to diagnose my disease instead of paying attention to my symptoms. If I had been working on mindful awareness of the body, I could have seen early signs and symptoms of a condition that was unmanaged – existing for many years before this office visit. I was suffering unnecessarily from chronic fatigue, irritability, and depressed mood.  This experience showed me the importance of tuning into the body with mindfulness.

We all have the ability to develop this mind-body connection.  In daily life, we can turn our attention to the body when we are eating, walking, or participating in other routine activities.  The ability to pay attention and offer subtle adjustments can have a powerful impact on our emotional and physical wellbeing.  At any moment, we are able offer subtle adjustments to our posture, activity level, thoughts, or eating patterns.

To enhance this awareness, I recommend a daily formal practice of meditation.  By slowing down, we have a greater ability to maintain connection throughout the day with our bodies.  If you are new to this practice, a great place to start is with the Breath Meditation or Body Scan Meditation (see below).

If you have been out of touch with your body, you may experience some initial discomfort.  Practice gentle awareness and nonjudgment when new sensations arise. Stay the course! As the Buddha taught, mindfulness of the body leads to greater insights and wisdom.

 Breath Meditation
 The link below is a five minute breath meditation:

Breath Meditation MP3Download


Body Scan Practice
Start simple with a 5-10 minute body scan.  You may complete this body scan lying down or sitting comfortably in a chair.

Begin by closing your eyes and taking a few deep breaths. Bring attention to the feet and noticing the sensations of warmth, coolness, pressure, tingling or maybe even numbness, without judging or wishing the feet to feel different. Just notice.

Once you have noticed the feet, bring your attention to other parts of the body. Notice your legs, hips, belly, chest, shoulders, arms, and hands.  Bring attention to face, neck, and head. As with before, notice the sensations of each body part.

End the body scan by sensing the body as a whole. Take a deep breath and when ready, open your eyes.

Patty Thomas Shutt, founder of Sacred Treehouse, is a licensed psychologist and co-owner of Therapeutic Oasis of the Palm Beaches.  Dr. Shutt is passionate about helping others discover the benefits of mindfulness and meditation.  She offers Beginner Meditation & Advanced Meditation classes at Sacred Treehouse, in addition to Mindfulness Based Stress Reduction, Mindful Self-Compassion and various book studies throughout the year.