Last week, I listened to a raisin. Sounds crazy, right? But don’t worry, I wasn’t hearing voices or having a conversation with the raisin. I listened to the raisin as part of a mindful eating exercise in the MBSR (Mindfulness Based Stress Reduction) course I’m currently taking.
Have you ever done a mindful eating exercise? If not, I highly recommend it. It’s so surprising what you notice when you slow down and engage all of your senses in the act of eating. You notice flavors, textures, sensations, and yes, even sounds. We rolled the raisin between our fingers near our ears and did actually hear a small sound.
Mindful eating isn’t just for entertainment though. It has very real benefits.
You chew and digest your food much better. If you have digestive issues of any kind, even something as simple as bloating, try eating all of your meals mindfully for a few days and I can almost guarantee that you’ll notice improvement. Better digestion further improves nutritional status – you’ll absorb more of the nutrients in all that healthy food you eat.
Because you slow down, you appreciate your food more, instead of just throwing it down the hatch barely noticing all the complex flavors. So you’re actually satisfied and not scavenging all day and night to get that satisfaction.
You eat a lot less. Because you’re slowing down, your body has a chance to register signals of fullness and satiety, and you actually notice them. This is a natural, easy, enjoyable way to lose weight.
And lastly, but not leastly, you feel more peaceful and centered. Multitasking of any sort including eating while driving, working, reading, watching TV, etc is subtly stressful. I never realized that until I had a mindful meal. I felt so relaxed after my mindful meal, that now I notice how shoveling food in while doing something else is agitating.
When you eat mindfully, you don’t need to go to extremes and listen to your food. It can be as simple as – “When eating, eat” – aka not doing anything else while eating. Slowing down and noticing the flavors, chewing well, pausing between bites, and checking in with your belly sensations several times during the meal. If you’d like more guidance, check out the Center for Mindful Eating’s resources.
Instead of taking just a moment of silence for all the brave men and women who lost their lives defending freedom, I think it would be wonderful to honor them in our meditation practice. When we meditate, we cultivate a sense of peace and expanded consciousness that metaphysically ripples out into the world around us.
This was demonstrated when 4,000 monks descended upon Washington DC in 1993 to reduce crime by 20% through their own meditation practice. The police chief, who apparently was not a meditator himself, was understandably skeptical. He thought the only thing that could reduce crime by that much would be 20 inches of snow. Imagine his delight when the crime rate decreased by over 23% during the six week experiment! With no added costs, details, trainings, or outreach… just strangers meditating nearby.
Imagine if more people in our country meditated daily? The Dalai Lama asserted, “If every 8 year old in the world is taught meditation, we will eliminate violence from the world within one generation.”
Perhaps one of the solutions to violent crime is not “thoughts and prayers” but “meditation and prayers”. My prayer is for humanity to recognize that we are co-inhabitants of a small planet, and every individual, group, race, and species has a right to peace, prosperity, and the pursuit of happiness.
“Imagine all the people living life in peace, you You may say I’m a dreamer But I’m not the only one I hope some day you’ll join us And the world will be as one”
Or as one yoga student amusingly misquoted, “He who doesn’t breathe, doesn’t live.”
In our culture, we tend to only think about breath when it becomes a problem, like when doing burpees or after eating garlic. Or more accurately, when someone else eats garlic (and then joins you in the sauna*). We assume breathing is more of a subconscious activity, and there’s no need to think twice about it.
So, it may come as a surprise to learn that breathing is the new yoga (as MM Owens pointed out in his magnificent article Breathtaking). Breath exercises, known as pranayama, have been an integral part of yoga for thousands of years. Many popular styles of Westernized yoga relegate pranayama to a few deep breaths in the beginning of class and “coordinating movement with breath”. Although these are vital for yoga, there’s a whole world of breath techniques to discover – breaths that calm, energize, focus the mind, “polish the skull” (no kidding), detoxify, enlighten, and even tranquilize, if that’s what you’re looking for. Just like the tagline “there’s an app for that”, there’s probably a breath for that.
There’s even a type of breathwork that’s been described as “20 years of therapy in 1 hour”. Mystical and legendary, it goes by many names; integrative, holotropic, kriya, and more. I was first exposed to this practice at the Energy Intensive program at the Kripalu. As much as I believed in the power of breathwork, I found myself scheming how to skip this portion of the workshop because it sounded so dreadful. But out of my immense respect for our instructors Sudhir and Shoban, I showed up.
They set you up in small groups with a dedicated coach. You lie down, get super comfy with pillows, blankets, and bolsters – whatever you need – and then commence the breath technique. It’s a very simple practice actually. I can only describe it as those little breath spasms that would come after crying really hard when you were a kid. It’s a quick inhalation, with a long, “letting go” exhalation. That’s it.
And you do it for an hour.
The first 10 minutes aren’t fun. It feels like it’s going to take forever and be tedious and your mouth is going to be dry, yadda yadda yadda. But then something takes over, and the breathing becomes automatic; you don’t even have to try anymore. If you do happen to space out out, your coach will gently remind you to begin again.
What happened to me the first time blew my mind, and still does to this day. My coach, Laura Mushenko, asked me early on if I needed anything to get more comfortable. I asked her to roll up a blanket under my neck. After she did that, I asked her to make it just a little bit higher. Here’s where it got bizarre… As soon as my neck relaxed on that perfectly rolled blanket, I started instantly bawling like never before. Totally out of the blue, like someone flipped a switch. I cried so hard for so long that my face twitched. It was ugly crying at its finest.
Although I was probably in an altered state, what I experienced felt very real. I saw myself as a newborn, alone and scared in my crib, with terrible stomach pains. (After I was born, they called me “Screamer”, and the doctor assured my parents that crying alone in the crib was good for babies.) My adult heart broke for that little baby. But understanding the suffering that I endured so early on, felt profoundly like “healing my inner child”, and I didn’t even know there was an inner child to heal. All that crying was soul cleansing, letting go of an incredible sadness that I didn’t even know I had. It. Felt. So. Good.
So yes, it really was like decades of therapy in one hour.
I became a huge fan of this technique. I went back for a second session at the Kripalu a year later, which surprisingly turned out to be more blissful than anything. Then I arranged another small group session for my friend’s 50th birthday. Because who wouldn’t appreciate the gift of crying until your face twitched?
That angel who perfectly supported my neck, and wiped my tears and boogers for an hour, flew in to our area to lead our birthday group in this process. It takes a very special person to hold the space for people to go through something that intense, and Laura is that special. She led us lovingly and expertly.
With this type of experience, there is a deep respect for our own innate intelligence, and we trust that what needs to happen will happen. That said, I honestly would have liked to hear my friends cry more (wahahaaa!) because I wanted them to have the same depth of experience I had the first time. But even though there was less emoting than I expected, I believe good things happened. After the session, everyone looked so refreshed, relaxed, and kind of sparkly. In the week that followed, I heard reports of lightness, vivid dreams, and feeling more alive.
My own experience the third time felt metaphysical, deeply meditative, and expansive. At one point, I stopped breathing for what seemed like a very long time, and floated in that pristine stillness. Admittedly, I kind of wanted to cry hard again myself, but this was probably just as good. When it was over, I felt cleansed and refreshed, even without all the tears, and was reminded of just how powerful breathwork is. When you bring a subconscious process under conscious control, you may catch a glimpse into your own subconscious. You also enhance your sense of vitality, joy, and clarity, especially through regular practice. Practicing simple techniques like the full yogic breath for a few minutes each day can make you feel calm, energetic, and focused. Who wouldn’t like a little more of that?
Yoga teachers all around who I deeply respect, have read this book year after year. Each of the 365 short passages are imbued with stunning, poetic insights and thought provoking concepts that will help us to become better people as the year progresses.
I fell in love with it after just the preface!
I hope you’ll join me in reading it this year. I’d love to hear back from you any way that it has impacted you. If enough of us read it, we could even create a private Facebook group to discuss over the year. Comment below if you’re into that!
If you’re like most people, your Thanksgiving involved gross overfeeding, family (the good, the bad, and the ugly), lots of work, and manic Black Friday shopping, perhaps all sprinkled with a tiny bit of stress. Although it’s written right into the name, we’re too busy washing dishes and buying stuff to focus on the “thanks” part of Thanksgiving. But if we really knew just how life changing giving thanks is, we would jump on that bandwagon with more vigor than we jumped on the treadmill today!
Like exercise, gratitude practice makes us feel happier, more energetic, healthier, more attractive, and so much more. You’d think it would be our default state, but the human tendency to focus on what could go wrong (or kill us) is probably one of the reasons we survived as a species. But in modern life, that mindset isn’t protecting us as much as it is detracting from our quality of life.
The good news is – we can change it! Through gratitude practice, we rewire our brains, the way we look at life, what we feel capable and deserving of, the way we react to others, and consequently how they react to us. Feeling grateful gives us more energy, clarity, and joy. When we have those things, we aren’t as prone to engage in unhealthy habits like too much food or drink. We just feel better and more at ease all the time, and everything ripples out from that.
“You simply will not be the same person two months from now after consciously giving thanks each day for the abundance that exists in your life. And you will have set in motion an ancient spiritual law: the more you have and are grateful for, the more will be given you.“
– Sarah Ban Breathnach, author of Simple Abundance
There are many variations, but one of the simplest ways to practice gratitude is – upon waking and before going to sleep, just think of a few things that you’re grateful for. Do this consistently, every day, and watch how all the good things in your life magically expand.
We’d love to hear about your gratitude experience, how you do it, and what happened… Share below!