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.
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.
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
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.
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.
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.
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:
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.
Yoga Therapist & Teacher Kathy Ornish, c-IAYTPairs With Sacred Treehouse to Offer Meditation Workshop
Sacred Treehouse is pleased to announce that guest moderator Kathy Ornish, c-IAYT, will host “Introduction to Meditation”, beginning in late November. This workshop is ideal for those curious about meditation or for anyone looking to strengthen their practice. Through this dynamic and interactive workshop, participants will learn how to create a comfortable seated pose; practice systemic relaxation to focus and relax the mind; discover the five basic steps of meditation; learn how to use a mantra; and develop an understanding of our relationship to silence.
Classes will be held on Mondays, 10:00-11:30 a.m., starting November 27th and Wednesdays, 5:30 – 7:00 p.m., beginning November 29th. More information is available at sacredtreehouse.org.
About Kathy Ornish, c-IAYT:
Kathy Ornish is a certified yoga therapist and teacher through the American Viniyoga Institute (AVI), where she is a faculty member for the Viniyoga Foundations Program for Teaching and Yoga Therapy. She is also a certified ParaYoga teacher, as well as a consultant at the Preventative Medicine Research Institute in California. K.O. is Owner and Director at Good Space Yoga in East Lansing, Michigan, where she has a yoga therapy practice and teaches group classes. Her primary emphasis is on teaching the breadth of the yoga tradition using the appropriate application of its many tools to help people realize their highest potential. She is excited to share her passion for mindfulness with the Sacred Treehouse community.
Is Your Yoga Practice SAFE?Alyana Ramirez, E-RYT 200
North America’s yoga industry has grown exponentially in the past 10 years. Over 36 million people practice yoga in the United States – a number that has doubled since 2012. Doctors are recommending yoga for everything from Parkinson’s Disease to PTSD. Even at social gatherings, groups of yoga enthusiasts can be found discussing how amazing they feel after their first month of yoga classes. With this increase in popularity also comes a plethora of new yoga teachers and classes. With so many new teachers and studios popping up on every corner, practitioners have more choice than ever. Yoga is a broad term for a very complex and varied practice. It’s difficult to know what you’re walking into when you walk into your new neighborhood studio, or even a class taught by a different instructor. When presented with so many different choices, it becomes clear how essential it is to offer a yoga program which creates an inclusive and safe environment for every practitioner. SAFE Yoga (Sensitive Approach For Everyone) is a yoga program which honors the heart of yoga practice.
At its heart, the practice of yoga is a practice in meditation – an effort to create more connection between mind, body, and the present moment. In application, the importance our culture places on physical appearance, fitness, and youth has pressured many yoga teachers to modify classes so that the physical benefits of the practice are emphasized. With classes named CorePower Yoga and teachers encouraging students to “push to your edge”, “burn off your Thanksgiving dinner”, or “do more, reach further”, the practice becomes unrecognizable. While there’s nothing wrong with taking care of our bodies, making this the primary focus means that practitioners find themselves walking into yet another self-improvement course. The yoga classroom becomes one more place where we aren’t good enough, strong enough, flexible enough, or young enough, as opposed to the mindful, self-compassionate practice that it was originally intended to be.
When a healthy individual goes into a class described above, it can be frustrating but probably won’t have lasting negative effects. They might still receive some level of benefit from the practice, enjoy the movement and breathing, and receive some inspiration. But what about an individual who comes in with an injury, body dysmorphia, or depression? In these cases, asking them to push harder, do better, or burn more calories can actually be dangerous.
Every person that walks into a yoga class is an individual in the truest sense of the word. We all are coming in with a different body type, background, fitness level, and mental and/or physical health concerns. While it is common for a yoga teacher to make adjustments for visible injuries or limitations, many people will walk into an open class with a concern that is not easily visible. Over 3 million people are diagnosed with a herniated spinal disc every year. 1 in 5 Americans struggles with mental illness annually. At any given time, almost 10% of the U.S. population is dealing with anxiety, major depression, or bipolar disorder, and over 31 million people have struggled with PTSD (Post Traumatic Stress Disorder). Additionally, between 10-15% of the U.S. population suffers from an eating disorder.
Even for individuals who aren’t coming into class with an identifiable physical or mental health issue, the Western approach to yoga can have the opposite of its intended effect. Orthopedic surgeons report an increase in the need for hip replacements on younger patients who are also yoga teachers, and also note that it is not uncommon to see devoted yoga practitioners coming in with chronic pain in their shoulders, elbows, and necks. It’s easy to see how hot yoga, an extremely popular style, can be dangerous when practiced in a 104 degree room, possibly leading to dehydration or overstretched ligaments.
This doesn’t mean that the benefits of yoga aren’t real. Many individuals do experience real healing through yoga. But when practitioners are pushed by their teachers to do things that aren’t appropriate for their circumstances, real damage can occur. Making sure a teacher is well informed on the different mental and physical conditions that may require modifications in the practice is one step to reducing this risk. Of course, it isn’t possible for teachers to be aware of the unique needs of every single practitioner in their group class, nor would it be possible for them to modify the class in a way that works for everyone in it. Therefore, it is essential that teachers learn how to encourage their students in a different way, empowering them to do what is most compassionate for themselves in the moment.
If we can make mindful meditation the guiding focus of classes again and recognize the uniqueness of every individual, yoga becomes more accessible for populations that can deeply benefit but may have avoided the practice due to misinformed or insensitive instruction. And isn’t accessibility really the point? Non-harming and compassion for self and others is a core tenet of yoga philosophy. If we want to promote this practice as a source of healing, peace, and strength, we need to do everything possible to make yoga accessible to everyone who wants them.
Alyana Ramirez has been studying the integration of yoga, health, and human behavior for over 10 years. She has trained in trauma sensitive yoga, is certified in yoga for mental health, and has had students of all ages and abilities. She has seen firsthand how thoughtful, intentional movement, when built on a foundation of mindfulness, can be the first step to more positive relationships – with both ourselves and the world around us.