The Wisdom of Autumn

Sunset in Autumn, October 2022

Hello! I just wanted to check in with everyone during the transition of the seasons. I used to struggle with autumn when I first moved to New York and the US. It felt like a quick decent into winter! Over the years though, I have really come to appreciate this time for it’s unique and beautiful qualities.

The light is extraordinary. As a painter I am incredibly aware of light and how it affects what we see and how we see it. There is less light as the days begin to shorten, but the light has a glowing quality to it.

There is the releasing of the leaves. This feels very ritualistic and there is a wisdom to letting go of what is not serving us as we move into the more contemplative season of winter. What can you let go of at the moment? Are there things that are causing you to feel out of balance or overwhelmed? Things in your life that need to be let go of, or re-thought – a relationship, a job, does something need simplification…? Perhaps it is the emotional weight of anger, guilt, sadness or unforgiveness….? Perhaps the mental weight of racing thoughts, or negative self-talk, or a state of unawareness?

Meditation can be a wonderful tool for releasing, receiving and renewal. It can allow us to sit with what is, to accept what is in the moment, and then to move forward with a clarity and new energy. Aligning with the season in meditation can be an extremely powerful thing.

It can also be helpful in the preparation for winter. This is a time to take care of yourself in a way that sets you up for winter. Making sure you are eating the gorgeous, nourishing, seasonal foods and getting good sleep, all help with maintaining immunity over our more vulnerable time of winter. *Time to make your fire cider!

Don’t let the magic of the season pass you by – move your body, get out into the parks, get out into nature, absorb the light and the releasing energy!

Mindfulness and meditation are very much part of this taking care of self (and therefore your loved ones and community). Currently I am available for online individual sessions -depending on your needs we can start wherever you are, and with whatever you are working on or through. I am also available for therapeutic and mindful art sessions. Our Monday meditations also continue at 8.30am. All are welcome to join! Contact me for details.

Taking time to quieten and nurture the mind in alignment with this more internal season can help us through the transition.

I hope to see you soon!

Arohanui for this wonderful season,
Brogan XX

Thanksgiving and the Holiday Season of 2020!

Grateful to the small things… the changing colours of the leaves…

This Thanksgiving is going to be unlike any other. How are you feeling about that? Can you take some time to really acknowledge and let yourself feel whatever is arising. Do this with compassion. There are no wrong feelings. Perhaps you even feel a complex mixture of sadness that you won’t be keeping up with your usual traditions and being with the people you usually are with, and relief that you don’t have jump through all the usual hoops and expectations.

Living far away from my family that is scattered around the world, I am used to really keeping the focus both small (my family and friends unit) and far reaching (connecting in various ways to friends and family far away). It is possible to be missing people so much your heart hurts and still experience joy.  

Gratitude.

It is what Thanksgiving is all about and it really puts things into perspective when we remember this focus. What is really important here? What really matters to you? What are you grateful for? 

Gratitude is the opposite of stress and a gratitude meditation and practice can do wonders. When I am experiencing a time of high-level stress or am feeling low, I incorporate this into my daily practice. It helps to reframe and bring clarity into your perspective. 

Gratitude is a form of mindfulness. As we cultivate it as a practice we learn to identify and be grateful for small things as well as the larger. We are slowing down, we are more aware, we notice more and appreciate more. The changing of the seasons, the way the light shifts during a day, the smell of something delicious cooking, a kind gesture from a stranger, an act of kindness, the joy a pet brings…the list can be very long. 

In Buddhist teachings, true awareness is being aware of the abundance in our lives. It is said that a lack of gratitude means we are not paying full attention and we are taking existence for granted.

Gratitude is celebrated throughout philosophy and religion. Now as science catches up, we are of course seeing studies that suggest it carries significant benefits for our mental and physical health. People practicing gratitude report fewer physical symptoms of illness, are more optimistic, and have decreased anxiety and depression.

What to do with your Gratitude.

•    Look our for upcoming ideas and thoughts on instagram

Take time for yourself.

If you are in NYC, you are likely locked up in a pretty small space with multiple people. Take a walk by yourself! A long bath with a locked bathroom door, take time to read a good book, listen to a podcast and just generally relax. If you are finding it hard to relax or sleep, you may be experiencing more chronic levels of stress. Meditation and mindfulness can be key here. Feel free to reach out if you would like some further support. 

Don’t let your healthy habits fall by the wayside. 

Make sure things like regular sleep, your meditation practice, exercise and eating well don’t completely fall away. Cut yourself a break and enjoy the season, but some things are essential to our overall wellbeing. You know what they are! As my Mum always says, ‘everything in moderation’. 

Recognize what your ‘usual’ holiday stresses are. 

Perhaps it is the increase workload and pressure you feel to make everyone happy, it could be increased financial pressure – are there ways to manage these ahead of time? How can you keep things positive?

If you are suffering from anxiety or depression make sure you reach out to a friend or family member or for professional help. You are not alone. You can call 1-888-NYC-WELL anytime for free Mental Health Resources & Counseling. 

Expectations.

If there is a time to let go of expectations it is the holiday season of 2020! Let’s make things easy for ourselves! Let’s lower our expectations or better yet throw them out completely! These unprecedented times call for unprecedented measures – is it time to do things completely differently? What could this look like if you think outside the box?

Social Media.

With the year we have had we all know how destructive constant consumption of social media and media in general can be. Really noticing the affect that it has on your mood and thoughts can be insightful. Be mindful of this and act accordingly. 

Lastly.

Think about the people you know, and those you don’t know, who may be struggling a bit more at this time. Reach out – all kindness and thoughtfulness is so gratefully received and really helps you to keep things in a good perspective too. 

Taking Care of Yourself in Times of Struggle

Take a moment to look up.

In times of struggle it can sometimes feel like an indulgence to take time for yourself. It is in fact essential. Here are some of my thoughts on why - 

It is important to take care of yourself so you can stay healthy mentally and physically. 

It is important to take care of yourself so you can continue to do the work required of you. 

It is important to take care of yourself so that you can take care of others. 

It is important to take care of yourself so you can see clearly. 

It is important to take care of yourself so you can be of service to others. 

It is important to take care of yourself so you can reflect and move forward. 

It is important to take care of yourself so you can remain resilient. 

It is important to take care of yourself so you can shine your light on the world! 

Taking care of yourself is not a selfish act, it is in fact an act of love that allows you to be yourself fully. 

Meditation allows us to take time just for ourselves. It helps us to restore, it helps us to heal and to find clarity. It helps us to train our mind to have awareness. 

Tomorrow at 11am we will be focusing on bringing our awareness into the moment we are in. We'll bring release and healing to the body and mind. 

Monday morning at 8.30am the focus is on setting up for the week ahead with compassion and resilience.  


Stay safe,
Take care of yourself,
Take care of others,
Be active,
Arohanui, 
Brogan 

Why Meditation is so Helpful in the Time of Corona

How you think affects how you feel.  Where you place your attention is where your energy travels. Currently it is very easy to slip into rumination on the past - how our lives used to be -the gatherings, the holidays, the eating out, the visiting friends and families etc. We all miss these things so this is natural, but is helpful to be aware of when this thinking starts to become unhelpful. There is most definitely a line between a nice nostalgic yearning and a depressive feeling of wallowing. 
 
It is also easy to slip into worry about the future. The ‘what if’s’. Again – some of this thinking might be necessary in terms of planning and organizing and might actually be helpful and make you feel better. But be aware of when placing your attention on the future starts to make you not feel good, that sense of panic building.
 
The ‘now’ is a safe space. There is a great saying – yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the "present.” So cute! It really is true though. 
 
At times our thoughts lead to emotions so quickly we are unaware. This is where our meditation practice comes in. In meditation we slow down. We become aware of the moment we are in and we get used to sitting with it. We begin to identify when our mind has wandered off and we are ‘thinking’. We also begin to notice that thoughts are in fact ‘just thoughts’. Nothing more. Most of the time they are repetitive, a lot of the time they are not helpful. 

 We can't always help what thoughts pop up, but we are in charge of where we place our attention. It’s a practice for sure -but it is something that you get better at doing over time. The benefits are endless. 
 
So let’s practice! 

Monday 8.30am - Yes it’s early -but it is such a great way to start the week!

Thursday 11 am - Wonderful check and & uplift.

Living with Uncertainty

when walking, just walk. When sitting just sitting.

We have all been pushed into a way of life currently where we are confronted by uncertainty. Uncertainty is actually something that has been constant in our lives, however I think our usual ‘busyness’ allows us carry out our day and ignore that fact. If you have not examined the roll of uncertainty in your life before, it might be really rising to the top right now.

How can we begin to live in a way where uncertainty doesn’t cause anxiety and discomfort? I don’t know if we can, I’m not sure we are designed to. But I am sure that we can limit the suffering it can cause and I am sure that we can still find joy.
Here are a few things that I have been thinking about and that I have found helpful.  

1. Cut yourself a break! This is number one! This is a time like no other, we have no experience in living through something like this. It might be that you don’t find this a productive time and that is ok! You might not learn to speak another language, bake bread, get fit, read all those books you ‘should have’ read, write a short story, Spring clean your house or any of the other things we might feel like should be doing! It might just be productive enough to get through it! To tread water is actually very productive. And it is pretty wonderful in itself. 
 
2. What/who letting in to your home? This is huge. You might be in isolation but what are you reading, what are you watching, what are you soaking up? This has a real an impact on your well-being. Just as what food you chose to put in your body has an affect, so does what you consume in all areas.  I think we are particularly sensitive to this right now.  Be disciplined. Be limited. Choose wisely. This doesn’t mean you are not informed. There are many different ways to take in information -maybe reading the news in limited form instead of watching it is better for you. Being mindful of how social media makes you feel now more than ever is important.  Half an hour a day of news or of media may well be enough. Find your limit and stick to it. 
 
3. Worry time /worry limits -this is something I have been advising clients for years but have just labelled it! We are all worried about something and at times multiple things, but we don’t want it to consume us. Allow yourself a time for it, but then rule a line and put your mind elsewhere. When thoughts of worry pop up – remind yourself it’s not ‘worry time’ and engage it elsewhere. This takes discipline just as with meditation, but it is also a relief!

You might consider this approach to the sadness you are feeling.  We might need to give ourselves permission and space to feel sad. We can get into a place where we are striving to be ‘ok’ constantly, for our kids, or because we are afraid to let a crack in – I think this can be counterproductive. If you are not allowing yourself room for the emotions that arise they will turn up elsewhere. That might be in anger, it might be in feeling overwhelmed. *When I speak of sadness here, I do not mean in the context of grief which is a whole different space and for another conversation.
 
4. Learning about yourself. You will be learning a lot about yourself right about now whether you want to or not! See if you can be curious and interested in this. See if you can do it with kindness and compassion. What can this unique time have to teach you?  There is always something, sometimes we just really need to shift our perspective or search quite deeply. At this time we are all given the opportunity to focus on what is important and really examine what is challenging. Be gentle. Writing about this in a journal may be helpful. 
 
5. Mindfulness. Mindfulness is the practice of bringing our attention into the moment we are in, without judgement, with compassion and kindness. This is absolutely essential for the time we are in. Practicing mindfulness isn’t only a form of meditation it is also a tool we can carry into the every day. Whatever you are doing – preparing food, folding the laundry, hugging someone, snuggling with a pet – see if you can do it mindfully. As the wonderful Buddhist saying goes -when walking just walk, when sitting just sit, when eating just eat. When we are in the moment we set aside ruminations about the past, and worries about the future. We are just in the moment we are in. This is really the only place we are.  

6. What can you do for others? At times in our lives this is just too much and that is ok. Just taking care of yourself may be just enough right now. When we can contribute to society, or just do something for another person we benefit hugely. It feels good to help, it feels good to think of others. What are your unique gifts and how can you share them? This might be as simple as writing a note to a friend. 

7. Exercise. In any form, it’s all good. I’ve been finding my Yoga practice absolutely essential and there are some wonderful live dance events going on at the moment. Mine and my daughter’s fav at the moment is Ryan Heffington on Instagram! Fantastic.

8. Meditate. Of course! Meditation is such a teacher. We learn so much from the discipline of the practice and that learning is continuous. We also benefit in the moment. Our parasympathetic nervous system is activated. We are able to calm the body and mind down. This amongst many things, allows for our body to restore, our immune system to thrive. Important for right now. 

Practices for Today

Be in nature as often as you can!

We all are going through a very uncertain and anxiety provoking time. How do we manage the stress and anxiety? Here are some of my thoughts.

Meditate: Take some time to connect with your inner strength, inner light, inner stillness.

Be Mindful: Of your media consumption and news sources. We do not need to be constantly consuming. 

Do Mindful: Things! What do you love to do that occupies your mind in a beautiful way? Bake? Cook up a storm! Knit, draw, mindfully colour, take a walk, arrange some flowers, journal, plant something -get your hands in the dirt, stitch, do puzzles!

Be Conscious: Of where you are choosing to place your attention. This is where your energy goes.

Chat to: Your friends and people you love about lots of different things! Stay connected. Avoid people who make you feel worse!

Eat: Well!

Drink: Lots of water & lovely cups of tea! And maybe a little wine!

Stretch: Your body -release the tension so easily stored in the body. Yoga - even better!

Sleep: Indulgently! Sleep is when we heal and restore. It is essential for the immune system to function well. 

Dance: To f.fabulous music! 

Choose: Calm.

Listen: To a good audio book, a podcast, to a guided meditation or body scan. 

Learn About:  Non attachment. Non attachment is a profound Buddhist concept that everyone can learn from. It’s complicated, it’s the beginning of a journey. Plant a seed in the mind. 

Think: Of others. Who do you know that is vulnerable, isolated in need of help. Reach out, run some errands for someone? Place your mind on service. 

Bring: Everything back to the moment you are in. This is where you are. You are not in the past, you are not in the future. You are in this moment. 

I will be putting a quick 5 minute guided meditation on the website that anyone can access. I am also seeing clients in the studio currently but also offering on-line sessions. A stress and anxiety reduction half an hour meditation or an hour. I will try to work with your needs at this time. Support yourself, take care of yourself, take care of others. We are a community. 

Be well, and as always feel free to reach out. 

Take a Meditation Wherever you Are

Meditation is a practice that can be extremely beneficial to mental as well as physical health.

Meditation is a form of body–mind interaction. Research shows that practicing meditation regularly helps to reduce stress and anxiety.

With many illnesses being caused or exacerbated by chronic stress, finding ways to reduce it in our daily lives is incredibly important. Meditation can change your relationship with stress.

When we are able to calm and relax our body the parasympathetic nervous system is activated. This is the function in the body that slows the heart rate, lowers blood pressure, aids digestion and allows for restoration. When we meditate, we allow the body to seek its own recovery and healing process.

So how do we start? When I begin working with clients to develop a meditation practice, I set a home practice of just 5 minutes a day. This helps set the foundation for meditation as a regular practice in your life.

Let’s give it a try now.

Just stop what you are doing, sit comfortably with your feet flat on the ground and your eyes closed if this feels good.

Begin to focus on sensations in your body. Roll your shoulders slowly a few times, Roll your neck gently to the right. And then to the left.

Bring your focus to the soles of the feet and slowly work up.

Move up the body to your legs, your sitting bones, your abdomen, lower back, upper back, shoulders, neck and throat, eyes and top of your head. You don’t need to get into a dialogue with yourself about each body part, simply just observe the sensation.

You can also check in with where your mind is in the same observational way. Are you having lots of thoughts, feeling mentally tired or sluggish? Just notice. No judgment.

Now begin to notice the sensation of breathing. You may feel your abdomen rising and falling. Begin to breathe out (exhale) a little more than usual and gently slow your breath down.  You are focusing on taking slow full breaths into the body and then exhaling all the breath out of the body.

Your mind will wander off and that is no big deal—it’s what minds do!  As soon as you notice this, just guide your focus back to the sensation of breathing in and breathing out.

Continue this for a full five minutes and notice the difference.

Beginning a meditation practice can be quite eye opening at first. You might realize how much your mind races, and how you have little control over it. Meditation is a practice, and it takes time, but the benefits are profound and many.

How to (more than just) Survive the Holiday Season!

Gorgeous winter days

The winter holiday season can be a time of real joy but also of stress and at times heartbreak. For me it’s a mixture of the joy and heartbreak. Living on the other side of the world from my family it is a time when I really feel that distance. On the other hand I really appreciate the friendships I have, the beautiful people around me and of course my own little family. 

For many though, planning for the upcoming holiday can be like taking on a part time job on top of everything else! Spending time with family can also have it’s own stresses. Past grievances can come up and of course at times with our parents we can revert back to our childhood selves – which is not always our best selves! We may feel pressure to spend money we don’t have on gifts, or host events –our routine may be disrupted and we can be left feeling ungrounded and a bit all over the place. 

How can we enjoy the sweetness of the season but manage the stress?

Being aware of our expectations and judgment that can come up, particularly around this time of year, can be helpful. If we can let go of the idea of a perfect holiday, be open to possibilities without expectation we can just enjoy the beauty of the season. We can really allow ourselves to appreciate the unique moments as they unfold. 

Allowing ourselves to actually be present means we take notice of the world around us. What we are seeing, what we can smell, what we are touching, the feelings that come up, –we are being in the experience fully.

When you notice something beautiful, something that makes you smile such as a piece of music or festive lights, really stop and allow yourself to be fully present. It really is little things that can bring such joy. 

Resist the urge to rush from one thing to the next without awareness.. Sometimes these ‘in-between’ moments can actually be profound. Savor those moments such as standing in a queue for instance, as a moment to catch your breath, and take note of what you are feeling. 

When you are in the midst of a holiday activity, whether it’s planning, cooking, or buying a gift, take a moment--feel your feet on the ground, the breath in your lungs, and focus on the task at hand. Remind yourself of what it really is all about. Then be in that moment. When you are choosing a gift, stop and think of that person and their qualities.

Another way to keep from being overwhelmed is to not be afraid to say "no". Most people are so tied up in their own busy-ness that they won’t be too bothered by your saying "no" and it might just be what you need to stay on track. 

Taking time out from the crazy to have time for yourself can also help you to stay restored. 

Enjoy the wonderful bits and try to let go of the rest. Nothing is permanent. 

I wish you all the very best for the season! 

Love Brogan 

MindFull Cards for Kids. DISCOUNTS AVAILABLE

Mindfulness Cards For Kids

We all know that being a student / young person these days can be very stressful. Not all stress is bad but recent studies show that American kids are so stressed that 35% have been diagnosed with a stress related illness. It's something we can all address.

I’ve been working in NYC schools for the last decade teaching Mindfulness and Meditation, developing programming and curriculum. I specialize in stress management and have seen time and time again how utilizing simple mindfulness techniques in the classroom can really help both students and teachers.

Seeing the need, I used the curriculum I teach to develop MindFull Cards (suitable for elementary school age). They are an easy to use and cost effective tool that teachers or parents can very easily integrate into the day. There are 3 boxes in a set and they include Mindfulness Instruction, (including what mindfulness is and explanations about how our minds and bodies respond to stress), Guided Meditations and breathing techniques, as well as Self Care and Community building ideas.

These are stress relief tools that we can offer children quickly and effectively on a daily basis.

Practicing mindfulness and other meditation techniques allows children to learn self regulation skills, hit the re-set button and move forward with resilience, direction, and strength. Practicing together helps build community and compassion in the classroom.

If you’d like further information or to organize a group viewing of the cards, please don’t hesitate to get in touch.

Buy them for yourselves or the teachers, counselors, coaches, advisors and students in your life!

10% Discount till the end of the year with code GOODBYE2019.

*Gift Certificates for Mindfulness and Meditation Sessions also available.

TEACHER DISCOUNT - AVAILABLE THROUGH SEPTEMBER! 

If you are a teacher purchasing directly and you would to receive a discount - email me for the code.

SAVE 20%

Free local Pick-up in Carroll Gardens can be arranged.

TO BUY www.Blossom-NYC.com

Thanks Giving all year round - a Gratitude Practice

As Thanksgiving approaches perhaps you are reflecting on all you are grateful for, or contemplating how you are going to handle back to back days with your family! For me as a non-American who has been to and hosted many ‘Foreigners and Strays’ type festivities, but never a large family Thanksgiving, it is always a time to celebrate friendship, avoid pumpkin spice in all forms, and enjoy an empty NYC!

I love hearing what people are thankful for in their lives and gratitude is something I do think a lot about. Gratitude as a norm can change our lives in profound ways. It also allows us to feel more energized, more resilient and more empowered to be able to make positive change. I think this is essential, particularly right now when we can easily feel depleted with all that is going on.

In Buddhist teachings, true awareness is being aware of the abundance in our lives. It is said that a lack of gratitude means we are not paying full attention and we are taking existence for granted.

Gratitude is celebrated throughout philosophy and religion. Now as science catches up, we are seeing studies that suggest it carries significant benefits for our mental and physical health. People practicing gratitude report fewer physical symptoms of illness, are more optimistic, and have decreased anxiety and depression.

Gratitude enhances empathy and kindness and these are habits and attitudes we can cultivate and I believe they should be cultivated, from an early age. This is something every parent and every teacher can be incorporating into the daily life of a child.

A gratitude practice is a form of self-care but the affects are much wider reaching than this. When we practice gratitude, we find that concerns slowly shift from being mostly about ourselves and those close to us, to being about all living beings.

Gratitude leads us to have more compassion and more awareness for those around us. We become sensitive to the interconnections. Every moment we are receiving a breath, that breath comes from the atmosphere we all share. The food we eat comes from the earth, the plants and the animals a gift from the planet.

Gratitude is a form of mindfulness. As we cultivate our mindfulness practice we learn to identify and be grateful for small things. We are slowing down, we are more aware, we notice more and appreciate more. The changing of the seasons, the way the light shifts during a day, a particularly interesting crack on the pavement, a smile from a stranger, an act of kindness, the warmth as you stroke your pet, the list goes on and on.

When we are aware, we are more conscious, we are grateful. We feel fully awake and in awe of the wonder around us!

How to Manage Transitions. End of Summer, Beginning of School Year, Back to Work...

Be In The Moment You Are In…..

As summer ends and we try to establish routines, things can feel pretty chaotic and overwhelming.  If you have children, they are no doubt going though a bit of transition into a new school year with new people to meet, new teachers, new expectations, and, for some, even a new school.

How can we hang on to that spacious feeling of summer amongst it all? Here are a few tips:

1. Start each morning mindfully. When you first awake, instead of instantly reaching for your phone or mentally constructing your to-do list, try just bringing your awareness to your body. An initial mindfulness practice can really help tone your nervous system for the day. Listen to your breath, coming into your body. This grounds you in the present moment and helps move you into a state of awareness and calm. It’s not necessary to change your breath in any way, just simply notice the inhale and exhale. Enjoy it. Feel that centering, connecting to your inner calm and inner wisdom.

2. Be deliberate in prioritizing tasks. It can be tempting to multitask, scrambling to doing a bit of this and a bit of that, running from one thing to another, juggling like crazy. Sometimes we simply can’t avoid this, but we can be mindful of it and also mindful of it just becoming an inefficient habit.

When we apply mindfulness, we prioritize our tasks, attending to each of them calmly, one by one. Pay attention to each thing, bringing your focus back to it when your drift away or find yourself shifting to something else. A to-do list can be immensely helpful to keep you focused, also providing the satisfaction of crossing the task off when it's done! These lists can really be helpful for kids, too.

3. Take mini-mindfulness breaks throughout the day. Pause for a moment, pay attention to your feet connecting to the floor, notice what your hands are doing, be aware of any sensations, take note of the rest of your body, shifting your concentration from one body part to the next. Follow your breath and allow your mind to clear.  Small breaks can make all the difference in a chaotic day.

4. Use your lunch break wisely. Make sure you take one, even if it's brief. Get away from your desk, take a walk. Is there a way to connect to nature? In NYC we are so lucky to have an abundance of parks, so get out and enjoy one! Connecting with nature reduces depression and increases energy and productivity.  Taking a quick walk in your lunch hour pays off in your state of mind and your overall health, as well as your efficiency.

5. Be aware of your environment. Create moments in the day when you stop and fully take in your surroundings. On your walk to work, notice the light falling, making patterns on the pavement, notice the plastic bag being carried by the wind, and the sensation of the sun on your skin. These moments of full awareness can be profoundly beautiful, releasing tension at different points during the day. Focusing on what's around you, your mind can find a respite.
 

6. Bring back the Gratitude Practice. In times of stress or transition, bringing awareness to the positive, the things we are grateful for can really help keep things in perspective. This goes for children, too. Recognizing the day's stressful aspects, yet focusing on the positive thing that they were grateful for, can help provide context for them. Try using a gratitude jar for the whole family: simply writing down a few things on a slip of paper and popping it into the jar. Or make it a part of your coming-together routine, by going around the dinner table and either sharing or reading the things you are all grateful for. This can be  a wonderful way to connect. Or for more private observances, keep a note book next to your bed, to reflect on gratitude right before you go to sleep.

7. Release the need to control everything. What can you just let go of? There can be alot of anxiety around the need to control. Be aware of your thoughts, notice what you are grasping to keep control of. Notice now much energy this takes. Notice if this is serving you well.
 

8. Develop a Mindful Meditation Practice. Yes – you knew it was coming! Mindfulness and Meditation can literally change your life. There is an abundance of research showing that a regular meditation practice can help with stress, anxiety, depression, and pain. Now is the time to start where you are. 
 

Mindfulness & New Year's Resolutions

New dawn, new day.

“Nothing endures but change.”
― Heraclitus

Are you someone who makes New Year’s resolutions? If so, how long do they last? How can we follow through with the things we want to change in ourselves and our lives?

Just by wanting to make change you have taken the first positive step. You have reflected on the way things have been and decided on a goal or challenge you wish to address. Perhaps it is a change in behavior, a shift in habit, or the desire to try something new, or to let something go.

Setting these goals and intentions keeps us moving forward.

A meditation practice teaches us consistency and perseverance. When we sit, we focus on our breath and observe our thoughts. If we get distracted, we bring ourselves back to the sensation of our breathing over and over. 

When we set a goal, we need to engage these same qualities.

We also need patience, something else meditation teaches us. To achieve a goal you usually need to take the long view. Impatience can really drain our motivation. Keeping the open frame of mind required in meditation towards the challenges we set for ourselves helps us to be open. Learning as we go. So much of life is about the journey. In fact life really is the moment. That is all we really have. 

This open mind also helps you to constantly connect to what is important to you. This allows you to return to the initial inspiration to boost your motivation for growth.

This connection is important, as there will always be “obstacles.” Often if we take the time to stop, breathe and observe these obstacles — as we would our thoughts in meditation — we may discover that they dissolve. Perhaps it is a fear, or the habit of negative thinking. This renewed awareness is our friend.

There is rarely a straight line to achieve our resolutions. I often look to nature for this lesson. Rivers twist and turn and trees bend and lengthen. We get off course, we forget, we lose perspective. This does not need to derail our intention, it is just part of the journey.

Last but not least is compassion. Compassion for yourself, compassion for others. It takes so much energy and determination to make change and it is important to value your efforts. Trust that all you are doing is helping you to grow and move forward –even if it is not quite the way you planned! 

Mindfulness and Meditation for Children

Make sure your child has time just to do nothing. Nothing is sometimes everything.

As a mindfulness and meditation program developer and teacher, I work with children and teachers both privately and in school settings. I help them develop strategies to manage stress, lessen anxiety, build resilience and see firsthand how these practices can change their lives.

Mindfulness is a natural quality. Bringing a mindful focus to any given moment allows us to create space to breathe and find clarity.

While children certainly have abundant energy, a meditative state is also quite a natural for them. Quickly learning that it makes them feel great, they are happy to take the time to practice.

Mindfulness can help children learn to be more self-aware, manage their emotions & reactions, be more focused, and address worries and stress. In today’s uncertain and often overwhelming world, these things are becoming more and more important for all of us. I love teaching children because I know these tools will help them throughout their lives. What they learn today will support them through the ups & downs they will inevitably face.

In a fast paced culture like New York, it is easy for kids to feel over-scheduled and under stress. Grades matter, tardiness matters, behavior matters, activities –everything matters(!), so when do they just get to be a kid? When my daughter was in 3rd grade (she’s now 15!), she said to me “Mama, why do they keep telling us we have to get ready for 4th grade, why can’t we just be in 3rd grade?” Out of the mouths of babes … 

They often feel under pressure to be a certain way and that it’s difficult to find space just to be. 

Small children are in the moment, naturally. We can learn a lot from them. With older kids, their social lives, both in person and on social media, constantly pulls them out of the moment, creating a habit of distraction. 

As adults, we are in the same boat. The minute we are bored, or experiencing an uncomfortable emotion, we reach for our phones. Many of us have other habits to distract us, such as overeating, constant dieting, over-exercising, over-scheduling, workaholism, binge-watching, or countless others.

This distraction comes at a cost as not dealing with emotions that arise can be unhealthy. Suppressing emotions can make them stronger, with a tendency to resurface later causing road rage, uncontrollable sobbing at random events, and feeling overwhelming anger when your child, partner or co-worker does something they ‘shouldn’t.

I get children to mindfully check in with how they are feeling both in their mind and body, to notice. Creating this habit of mindfulness and meditation allows us to create a safe space to experience uncomfortable emotions without being overrun by them. We learn that they’re not as frightening as they appear and they’re not permanent. They pass, sometimes right before our eyes.

Teaching our children meditation allows them to create this space inside themselves, where they can bring calm and deal with an emotion.

Mindfulness and meditation helps them find an equanimity that they so desperately need.

How can you bring a practice into your home? First of all, make sure you have “down time” that doesn’t involve devices. If your kids complain of being bored, think of this as a good thing. They will soon learn how to occupy themselves and find something that interests them. This is helps them develop skills of resourcefulness, creativity, and curiosity.

When they are experiencing an emotion, help them find the words to express it and the space to experience it. Help them learn tools to calm down and be aware of the numerous responses options they have. 

For younger kids, introducing a bedtime routine can be really important, like lowering the lights, reading together, some restorative yoga, or a guided meditation. This calming-down process is equally important for teens.

And of course if you don’t have a meditation practice – start one! Children learn from what they see. If you are stressed out, always on your phone, not making time for self-care, they will model you and neglect themselves. Show the importance of mindfulness in your own life!

Fire Cider

The colds are sore throats are well underway and I have to say I swear by the Thieves Oil blend I make and Fire Cider.

As soon as you even feel a hint of something take this!

Make it now and keep it in the fridge - ideally it will marinate for 6 weeks before you use it.

Ingredients

1/3 cup - Apple Cider Vinegar

1/3 cup - Lemon Juice (approx 1 lemon if it's juicy!)

1/3 cup - Honey (being from New Zealand I recommend graded Manuka honey)

1 tsp - Ginger (fresh) 

1 tsp - Garlic (fresh)

1 tsp - Turmeric (fresh or powdered)

1 tsp - Cayenne powder

Black Pepper

Now the ingredient quantities are flexible -if you are not a hot n spicy fan lessen the Cayenne, etc- personalize it. Same goes for fresh v powder -if you don't like 'bits' I recommend using powder, it more or less dissolves. 

Use a jar with a lid, add lemon and apple cider, honey and rest of the spices. Shake it up! 

If I feel something coming on - you know, that 'sort of' sore throat, or 'sort of' achey feeling -I take a tablespoon every 1/2 an hour for a couple of hours. Then every couple of hours for a bit. It's not an exact science- go with what feels right for you. I’ve literally not had a cold since I started making this a couple of years ago. I think it helps reduce cold time if you are already ‘in’ too. The ingredients are high in vit c, and anti-inflammatory properties. 

It can be kept in the fridge for a several weeks. Just shake each time you use. 

Go brew! 

Gratitude - Not just for Thanksgiving, but a way of life

In Buddhist teachings, true awareness is being aware of the abundance in our lives. It is said that a lack of gratitude means we are not paying full attention and we are taking existence for granted.

Gratitude is celebrated throughout philosophy and religion. Now we are seeing scientific studies that suggest it carries significant benefits for our mental and physical health. People practicing gratitude report fewer physical symptoms of illness, are more optimistic, and have decreased anxiety and depression. 

Neurologically speaking, the areas of the brain associated with gratitude are those also associated with social bonding and stress relief, which aligns with the health benefits received. 

Gratitude and kindness are habits and attitudes we can cultivate and I believe they should be cultivated from an early age. This is something every parent and every teacher should be incorporating into the daily life of a child. 

A gratitude practice is a form of self-care but the affects are much wider than this. 

When we practice gratitude, we find that concerns slowly shift from being mostly about ourselves and those close to us, to being about all living beings. 

Gratitude leads us to have more compassion and more awareness for those around us. We become sensitive to the interconnections. Every moment we are receiving a breath, that breath comes from the atmosphere we all share. The food we eat comes from the earth, the plants and the animals a gift from the planet. 

When I am teaching someone to develop a mindfulness and meditation practice I always include a gratitude practice. 

As we cultivate our mindfulness practice we learn to identify and be grateful for small things. We are slowing down, we are more aware, we notice more and appreciate more. The changing of the seasons, the way the light shifts during a day, a particularly interesting crack on the pavement, a smile from a stranger, an act of kindness, the warmth as you stroke your pet, the list goes on and on. 

When we are aware, we are more conscious, we are grateful. We feel fully awake. 

Gratitude as a norm can change our lives in a profound and miraculous way. It also allows us to feel more energized, more resilient and more empowered to be able to make positive change. This is essential, particularly right now.S

Lessons from Nature

Allow yourself to be still in nature as often as you can.

Taking time out to commune with nature is essential.

“Climb the mountains and get their good tidings. Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop away from you like the leaves of Autumn.”

– John Muir

Having just returned from 5 days in the woods on my own, I’ve had a lot of time to contemplate nature. There are so many lessons there, from seasonal eating – nature providing us with what we need most at any given time — to the renewal we feel when we are aware of and spend time in nature, and even extending to more metaphorical lessons, like the Japanese concept of Shinrin-Yoku (Forest Bathing: the medicine of being in the forest).

Contemplations:

Nothing is permanent.The tide is always turning, the river always flowing, the seasons always changing, which reminds us that our needs change. You can interpret that as altering your diet in accordance with the season/weather, or shifting your outlook in changing circumstances, or adapting how you take care of yourself as you age.

I also like to think about this in terms of times of very hard work, alternating with times of rest.

Healing and growth are possible.I love seeing tree roots breaking through the pavement, determined to grow under struggle. When I lived in London, there was a particular tree near Euston Square that I loved to pass and witness its complete and utter refusal to be paved over and hemmed in. There are a few on my street in Brooklyn too! Human beings seem bent on trying to dominate nature, but it continues to heal and fight for its right to survive.

This is also a lesson in flexibility. A reminder of our need to respond in different ways to different circumstances. 

Good communication and connection is essential. As we know, everything in nature is connected and communicating. As just one of many examples, recent research shows a forest has an amazing ability to communicate and function like a single organism — an ecosystem.

Patience. Everything happens in its own time. A wave always reaches the shore. A plant grows at its own pace.

Perseverance. Just look at weeds! They are relentless, driven to exist in an incredible variety of circumstances.

Creating a new path is hard work but worth it. I use this as a metaphor for neuroplasticity when I am teaching about mindfulness and changing habits. If you are creating a new path through a woods, it is hard work initially, you have to clear the space and really exert yourself. As you continue to walk on the path, it becomes smoother and easier.

Some things are inevitable. The leaves are going to fall in autumn, the tide is going to turn, the day will turn into night. We are going to age, we are going to die. These may be things that we worry about, or try to avoid, but they are inevitable and it is possible to find joy and peace in that inevitability.

There are no straight lines. A river meanders and a tree branches out, just as our lives grow and change. There is no direct or prescribed route.

Beauty is not perfection, beauty is everywhere. When you spend time in nature, you begin to see that there is beauty everywhere regardless of whether it’s “perfect.” A worn shell, a leaf that is rotting, a branch that is twisted–each thing has its own beauty.

It’s the little things. There are so many tiny things in nature that are a vital part of the cycle. An appreciation for the little things can be completely life-changing. A note of thanks, a thoughtful gesture, a beautiful shadow on a wall, a kind exchange, a flower blooming. These things can bring such joy, if we pay attention.

A good root system is important! You cannot bloom fully if you are not taking care of yourself internally, below the surface.

How to Manage Times of Transition

Be in the moment you are in

As summer ends and we try to establish routines, things can feel pretty chaotic and overwhelming.  If you have children, they are no doubt going though a bit of transition into a new school year with new people to meet, new teachers, new expectations, and, for some, even a new school.

How can we hang on to that spacious feeling of summer amongst it all? Here are a few tips:

1. Start each morning mindfully. When you first awake, instead of instantly reaching for your phone or mentally constructing your to-do list, try just bringing your awareness to your body. An initial mindfulness practice can really help tone your nervous system for the day. Listen to your breath, coming into your body. This grounds you in the present moment and helps move you into a state of awareness and calm. It’s not necessary to change your breath in any way, just simply notice the inhale and exhale. Enjoy it. Feel that centering, connecting to your inner calm and inner wisdom.

2. Be deliberate in prioritizing tasks. It can be tempting to multitask, scrambling to doing a bit of this and a bit of that, running from one thing to another, juggling like crazy. Sometimes we simply can’t avoid this, but it can also become an incredibly inefficient habit.

When we apply mindfulness, we prioritize our tasks, attending to each of them calmly, one by one. Pay attention to each thing, bringing your focus back to it when your drift away or find yourself shifting to something else. A to-do list can be immensely helpful to keep you focused, also providing the satisfaction of crossing the task off when it's done! These lists can really be helpful for kids, too.

3. Take mini-mindfulness breaks throughout the day. Pause for a moment, pay attention to your feet connecting to the floor, notice what your hands are doing, be aware of any sensations, take note of the rest of your body, shifting your concentration from one body part to the next. Follow your breath and allow your mind to clear.  Small breaks can make all the difference in a chaotic day.

4. Use your lunch break wisely. Make sure you take one, even if it's brief. Get away from your desk, take a walk. Is there a way to connect to nature? In NYC we are so lucky to have an abundance of parks, so get out and enjoy one! Connecting with nature reduces depression and increases energy and productivity.  Taking a quick walk in your lunch hour pays off in your state of mind and your overall health, as well as your efficiency.

5. Be aware of your environment. Create moments in the day when you stop and fully take in your surroundings. On your walk to work, notice the light falling, making patterns on the pavement, notice the plastic bag being carried by the wind, and the sensation of the sun on your skin. These moments of full awareness can be profoundly beautiful, releasing tension at different points during the day. Focusing on what's around you, your mind can find a respite.

6. Bring back the Gratitude Practice. In times of stress or transition, bringing awareness to the positive, the things we are grateful for can really help keep things in perspective. This goes for children, too. Recognizing the day's stressful aspects, yet focusing on the positive thing that they were grateful for, can help provide context for them. Try using a gratitude jar for the whole family: simply writing down a few things on a slip of paper and popping it into the jar. Or make it a part of your coming-together routine, by going around the dinner table and either sharing or reading the things you are all grateful for. This can be  a wonderful way to connect. Or for more private observances, keep a note book next to your bed, to reflect on gratitude right before you go to sleep.

7. Develop a Mindful Meditation Practice. It can literally change your life. There is an abundance of research showing that a regular meditation practice can help with stress, anxiety, depression, and pain. Now is the time to begin.

Essential Oils

Essential oils are extracted from the flower, root. leaves or peel of the plant or fruit. 

I use essential oils on a regular basis both for different ailments and just because I like the smell. My kids often ask for specific oils and we frequently put the essential oil diffuser in their room when they are going to sleep. I use them in most of the workshops I run and with clients undergoing healing or learning stress and anxiety relief techniques. I’ve used them in schools, hospitals, offices, and community spaces. They are versatile, easy to use, and can be transported.

Inhaled Oils

Essential oils have an immediate effect, which makes them so versatile in helping with stress and anxiety. When inhaled, they instantly stimulate olfactory nerves, which in turn stimulate centers of the brain. Particular oils can have a calming affect. For example, lavender can be wonderful for this.

They can also stimulate an immune response after entering the bronchial area and lungs, helping your body fight an infection, or reduce allergies. Eucalyptus is an excellent example. When breathing it through a steam pot, it can help to dry up mucus, lower inflammation, and enhance airflow.

Topical Oils

Essential oils can be diluted with a base oil such as sweet almond oil, Jojoba Oil, or even avocado oil, and rub it directly onto your skin. The components of the essential oil penetrate the skin and, in the case of an an inflammatory oil such as lavender, can help relive pain and swelling. Oils can also be used in this way for massage, for relaxing the body and rejuvenating tired muscles. It can be also very calming. Applying oils to the soles of the feet can be very effective. 

Take Care

When starting off with essential oils, always use in moderation for maximum safety. Do your research or work with someone with experience.

Always buy the best quality oils you can afford. The quality can really vary. Make sure you buy oils free of synthetics and pesticides.

Try out the oil on a small patch of skin first and always have a base oil (as mentioned above) near when you are using oils. This will allow you to remove oil quickly if it is irritating. 

Some easy ways to use oils: 

· Dab a drop onto your pulse points, mix with a base oil and massage into skin. The bottoms of the feet are a very good place to put oils.

· Simply open the essential oil bottle and inhale gently – as you would when smelling a flower, or smelling from the lid can be a more subtle approach rather than from the actual bottle. 

· Add a few drops into a bowl with Epsom salts, mix & add to bath.

· Add to cotton balls & keep near you, under your pillow or in pocket

· Add to washcloth in the shower

· Add to diffuser

Oils to start with: 

Lavender oil is known for its calming and relaxing properties, can help with insomnia, anxiety, and stress, and has antiseptic properties.

Eucalyptus helps to relieve symptoms of colds, coughs, and flu. It has antibacterial and anti-inflammatory properties, is a good insect repellent, good for the immune system, and alleviates allergies.

Lemon is joyful, refreshing, and up-lifting. It can eliminate other odors, act as an antiseptic, and assist in digestive issues and nausea.

Peppermint is very cooling and calming, often used to relieve headaches and digestive issues. It helps with focus, boosting energy, maintaining calm, and relieving muscle pain. It is also used as an insect repellant.

When used carefully essential oils are a wonderful safe way to bring calm and remedy the every day tangles we get ourselves into!