Celebrate Spring by refreshing your outlook - mindfulness in the everyday.

Get out in nature! Enjoy the season. 

We can bring mindfulness into our every day lives very easily and it can have profound affects. Mindfulness is just about paying attention to your life in the moment. You are letting go of thoughts or worries about the past and future and just allowing yourself to be where you are. 

A day full of mindfulness might look something like this:

Awakening
When you awake, just pause, Feel the texture of the sheets against your skin, notice the warmth of your body temperature. Move your toes. Notice your morning breath, the first breaths of the day. Visualize the breath coming in as a clear new breath, energizing you to start the day. 

Morning Shower
When you shower, just shower. Decide that this time is for nothing else. There will be no planning, no thoughts. Just the sensations of the water on your body and the sound of the water. 

Morning Coffee (or tea!)
When you are making your morning drink, do so with care. Think about it as a ritual, be conscious of each movement. Before you drink, close your eyes and smell it. Savor that smell and take your first sip. 

Stepping Outside
When you first step out, look up. Notice the sky, the color, and the cloud formations. Look for a way to connect with nature. Notice the blossoming trees you pass, a window box (and if you are lucky) a garden. Take a minute to really absorb the details. 

Try Something New
Every day, allow yourself to try something, whether it is a slightly different route to work, a new recipe, a new book, or something more challenging like an evening class or a trip to a place you’ve never been. 

Take a Break
Drink a glass of water. Be aware as you choose the glass you will use. Notice it filling up as you place it under the tap. As you bring the glass to your lips, notice the sensation. As you take a sip, feel the coolness in your mouth and your throat. As you drink, notice each sensation throughout the body.

Evening Meal
As you prepare your evening meal, think about the ingredients. Where did they come from and what natural elements were essential to their creation: the sun and the rain. How many people have been involved in the process of getting these items to you? Be aware of the smells of each individual ingredient and the different textures involved as you touch them.
When you eat, just eat. Focus on the action of taking a spoonful, of drawing it up to your mouth. Notice the sensations in your mouth, the reaction to the taste, the smells, the textures. Be aware of the sensations as you chew and swallow. 

And to Bed
When you are lying in bed with the lights out, become aware of the weight of your body. Notice how it is being held by the bed. Notice the weight of the back of your skull and how it is being supported by the pillow. Feel the texture and sensation of the sheets against your skin. Begin to slow your breath down. Focus on fully exhaling. As you exhale, visualize a releasing of the day. Each inhale contains a soothing and calming full breath.

Enjoy the moment. 

Brogan

Helping Children Manage Stress

Heading into this time of the year, I often hear from parents that their kids are stressing out. Back-to-school after a break pressure, testing, placement for new schools coming out, change of season and over-scheduling can all add to this stress.

I work with children individually and in schools to help them learn to recognize stress and manage their emotions. I teach them about the workings of their brains and provide tools to manage emotions and become more self aware. We look at ways that creativity can help them manage stress and expand their way of thinking. I also introduce them to mindfulness and meditation and see the benefits of these teachings first-hand.

Children show stress in different ways. They might get upset more easily, have tantrums, be more aggressive, or seem to be worrying excessively.

Issues can develop around sleep and they may have changes in appetite. They might also manifest more physical symptoms, such as headaches or stomach aches. There are many ways you can help your child at home.

Sleep. Enough sleep is essential for your child’s development and wellbeing. 10-11 hours is necessary for elementary school children. A winding-down bedtime routine is important.

Screens. Be very aware of your child’s screen time. Consider limitations and always make sure they have at least an hour with no screen before bed. A no screens in the bedroom policy is a good idea.

Exercise. Running around getting exercise in any way is beneficial for both your child’s mind and body.

Downtime. Make sure they have enough downtime. It can be tempting to take advantage of all that New York has to offer with the amazing after-school programs every single day but children also need time just to be (without a screen). I believe this is where creativity is nurtured. Fewer things to do also means less rushing around, which can be incredibly stressful for all involved.

Connection as a family. Make time for family togetherness. It helps your kids feel grounded and safe. This can look many different ways, from a meal together, to a family bedtime story, from getting out into nature to a game night. It doesn’t have to be anything intense, just time to be together and chat, an opportunity for children to talk about what is going with them.

Take care of yourself! Children notice how you manage your own stress and learn from what you do. Take time for yourself, let them know when you head to the gym or a walk that it helps you feel good. Lie on the floor to rest or put your legs up the wall and explain it is a very restful position for the legs. Ask them to join you. And, of course, to learn how to meditate! And then meditate with your children and without them. Be well.

How to have your own at home Retreat

At home Retreat

Perhaps you don’t have the time or the finances for a getaway weekend retreat, but all is not lost: I suggest a DIY version!

It’s important to utilize the time we have to make sure we are taking care of ourselves and taking regular weekend retreats can be a wonderful way to bring balance.

This can be difficult with a family, but it’s not impossible. Let the people around you know of your intension and decide what you need. You and your family might consider a “family retreat.” It might even mean putting all electronic devices away, bringing out the board games, cooking together, or having a movie night. It also might mean you and your partner juggling the kids to give each other some special retreat time.

Whatever your situation, your retreat will take some planning. Make a list, make a schedule. Invest the time to really contemplate what you might need and what you would like to get out of your retreat.

Consider these three areas:

Retreat

What does this mean for you? Shutting the world out? Being specific and intentional about where you spend your time?

A retreat might mean that your clear your schedule. Block out a “no commitment” time that is just for you, but not necessarily too planned.

It might mean deciding exactly what you are going to do ahead of time.

Disconnect from devices. It can be freeing to give yourself permission to put the phone/laptop away for a period of time. Doing this really provides you with the space you need to retreat. It is very hard to connect with yourself if you are constantly connected to a device. Set up an auto reply message and put it away!

Silence. Can you spend part of your day or weekend retreat in silence? I’ve spent many days on silent retreat and it can be absolutely magical. Not having to speak or construct sentences can really free up your mind for other adventures.

Environment. Think about where you will spend your retreat time and prepare it. Maybe this means prepping your apartment space by clearing out clutter. Getting some essential oils, candles, luxurious bath supplies etc. Make sure you have the laundry done and any shopping or supplies on hand.

Restore

What do you need? What will be your restoration focus? Here are a few thoughts.

Food. A primary source of nourishment. Get healthy seasonal foods at the ready. Decide ahead of time what you are going to make and plan a menu. Nothing too complicated, just simple good food. When you are preparing it, really focus on the act of preparing. When you are eating savor each mouthful.

Meditate. Take a class or make time for yourself. If it’s something you’ve been meaning to do, your retreat might be a great time to begin your commitment.

Yoga. Yoga can be wonderfully therapeutic with the right teacher. It can be an act of mindfulness and of meditation. A time to stretch out your tension, to release, to focus on your body and it needs. Do a bit of research and find a teacher and class that will offer what you need on your retreat,. There are also online options if your retreat does not involve venturing out.

Read. Be aware that anything going into your mind has an effect in some way. What do you want to be absorbing on retreat? A book of magical thinking that will transport you? A book that will help you gain insight into yourself? Inspire you? Where do you want to be taken by the written word? Again consider what you need at this time.

Journal. Writing can be a wonderful way to process emotions, to clear your mind of clutter, to find a way to move on from something.

Paint, Draw, or Color. Let your creativity flow. Enjoy the process. Do not be concerned with any outcomes, this is just about using materials and being in the moment.

Pamper yourself. This can actually be classified as basic self care! Get that massage, or that facial! Or set up your bathroom with candles, essential oils, and clean towels. Rejoice in the beauty of water.

Reconnect

Again, really contemplate what “reconnection” means to you. What do you want to reconnect to?

Nature. Take a walk in the park and focus on the surrounding trees, sky, and earth. You will never have this moment again – soak it up.

Art. Think about what your eye is consuming. Perhaps you need some visual stimulation in the form of art, color, and line. Do you want to absorb paintings? Sculpture?

Friends and community. Reconnecting might mean spending time with the friends that really make you feel good. The friends that inspire, that help give you clarity, and make you feel good.

You won’t regret taking this time for yourself. The more often you can do it the better – for yourself and those around you!

Brogan Ganley is Mindfulness and Meditation Program Developer and Teacher who helps her clients find clarity and a sense of balance and resilience in their lives. She specializes in teaching tools and techniques designed to alleviate stress, anxiety, and depression.

11 Ways to Alleviate Winter Suffering - or How to Survive Winter!

Winter is still here!

As many of you know, I find winter tough. My body shuts down and my mind feels shadowy. Even after 13 years in New York, winter has never been easy for me. It has taught me some lessons, though!

I’ve developed a strategy that gets me through it in one piece:

1. Nurturing food. Think seasonal, think root vegetables: potatoes, turnips, onions, beets, sweet potato, and carrots, as well as other winter veggies such as Brussel sprouts, squash, and garlic, garlic, garlic. Grains to keep you going – buckwheat, rye, faro, rice, quinoa and oatmeal, of course. Chickpeas, black beans, and legumes all aid digestion.

Focus on eating warm cooked foods. Avoid commercially processed and packaged foods if you can as they don’t bring anything to the digestive or immune system. Increase heat, improve circulation, and get rid of congestion and inflammation with teas – a combination of ½ tsp of cinnamon, ginger, and clove boiled in water for about 5 minutes can do wonders.

2. Inspiration, learning. I have a memory of my grandfather always studying. He was constantly interested in something, always learning. I remember him studying French Literature in his eighties. My Granny Heather is the same, constantly educating herself. They taught me one of the secrets to a good life: always be learning.

Winter is the perfect time to start that new evening class. Join a book club! Anything that will keep your brain stimulated and inspired. Even at my winter lowest, I can go to a gallery and be pulled out of my slump immediately. I feel lighter, I feel my blood warming, my mind fluttering and igniting.

3. Make things! This leads very easily into the next essential thing for me. As an artist who also runs a business, I know my balance quickly gets off if I do not have a creative physical project on the go. Using my hands to create something is part of who I am. I love the Louise Bourgeois quote: “Am not what I am, I am what I do with my hands.”

For me, making art is a guaranty of sanity. It is a form of meditation that is active and productive. It allows me to examine, to be transported, to express, and to make sense.

Find your thing. Learn to knit, take a pottery class, a cooking class, a sewing class, a painting class. Anything where you use your hands so that your mind will follow. And I don’t want to hear “I’m not creative!” One of the things I teach in my Art of Meditation series is that we are all creative. Making is about the process, not the result. That is the focus, enjoy the making.

4. Hibernation. Don’t be afraid to check out if that is what you need. Stay in, your bed is your friend! Be warm, make good food, read, take long baths, watch “Godless’” or “Game of Thrones” –whatever your viewing guilty pleasure may currently be! Celebrate hibernation.

5. Connection. “Laughter is the sun that drives winter from the human face.”-Victor Hugo.

Hibernation has its place, but it is also important to maintain social connections. It’s easy to feel too tired, or decide it’s too cold out to make plans, but try to make dates with friends and keep them. Choose the friends that inspire you, encourage you, that make you feel good. Celebrate those friendships.

We have a profound need to connect and there so much research showing how important it is to wellbeing.

6. Exercise. Take your pick. Of course, I think yoga with the right teacher is the answer to most problems in life, but any kind of exercise that increases your heart rate will do. Exercise elevates our mood. Get out a stop early on the subway and walk to work or errands. A walk in nature (see #8) is even better.

7. Aromatherapy. Essential oils can transport you. Inhale some lavender and suddenly you are Provence and the sun is shining. When we inhale an essential oil, the olfactory system is activated as is the limbic system (the emotional brain). This is why one smell can trigger such emotion. Because of sense of smell is so directly connected, essential oils work quickly. Adding some to some Epsom salts and sprinkle in a nice warm bath, a few drops on your pillow or directly on pulse points (check for sensitivity first) can really shift your mood.

In winter I love citrus, eucalyptus, oregano, tea tree, peppermint and lavender oils.

8. Nature. We are lucky to have a lot of blue sky during the winter in New York. I often go outside and just look up. Soak up that sky. We also have lots of parks and waterfronts, so it’s fairly easy to get into some open space.
Make a point of getting out in nature as often as you can. Get in touch with the seasonal energy.

9. Vitamins. I fully believe in an ideal world we should get all the nutrients we need from our foods. And as a vegetarian, I make sure I eat in a way that provides well. When I feel my immune system is compromised–whether by my sometimes low winter mood or my monthly cycle–I do reach for vitamin C or a multi-vitamin. Vitamin D can also really help in the winter.

10. Mindfulness. Mindfulness allows us to be in the moment. We are not pining for summer or wishing we were elsewhere, we are right where we are, breathing in the cool air and looking at the skeletal structures of the trees. With mindfulness, we learn to accept the moment as it is without judgment.

11. Meditation. Meditation saves me every day. It is something I rely on, something that is always there. It is not always easy, but it is something I can actively do that helps me in endless ways. Final recommendation for winter – learn to meditate!

How to make a New Year's Resolution Stick!

“For last year's words belong to last year's language
And next year's words await another voice.
And to make an end is to make a beginning."

(Little Gidding)” 
― T.S. Eliot

We all hope for a fresh start to the New Year, especially when times are tough and the past year has been  challenging. New Years can be a wonderful opportunity for reflection and a time of hope for the year ahead. 

What will you write in the chapter ahead? What have you learned in the past year that has helped you to grow and move forward? Are there things in your life you need to change?

Are you someone who makes a New Year’s resolution? Have you made them in the past and then by March forgotten what they even were?

It’s important to set new challenges for ourselves, goals we want to achieve, maybe a shift in a behavior or pattern, because this keeps us moving forward and gives us hope. 

I’ve been thinking about what is involved when we try to make changes and the resilience required if we actually want to stick with these. … 

There are many lessons we can take from a meditation practice out into “real life.” When we sit and meditate we have to bring ourselves back to our focus over and over again to stay on the path. When sticking to a challenge we have set for ourselves, we must do the same thing. There are a number of parallels between the two actions.  

When you set out in the New Year with your resolution, or at any time you want to make a change, you might  consider these:

1. Know you may wander off course. At some point you will probably get off track. In our meditation practice when we take our seats, we know that our minds will wander. It is what the mind does. When we set a challenge, we know that it may not be a direct course. Maybe we have decided we are going to exercise every week, then one week we don’t…. where do we go from here? Give up, throw in the towel? No – we move to step 2!

2. No judgment. When we notice our minds have wandered in meditation, we do not judge ourselves harshly for this. We simply become aware. The longer we meditate the easier this becomes. With a challenge, we can do the same thing. Notice that you have strayed from your goal, but do not judge. There is no “I’m hopeless I can never do this.” Instead, there's just awareness. Use compassion towards yourself, keep an open heart, and move on to step 3!

3. Redirect. In meditation once we notice our wandering mind, we simply redirect and bring it back to our focus. When you have strayed from your plan, do the same thing, simply bring yourself back on track and carry on. No one is perfect, this is what it is to be human.

By continually noticing you have gotten off course and redirecting yourself with compassion, you may begin to be aware of what happens right before you go off course. You might start to be able to redirect or reconnect before that happens.

So for this new year ahead, let us be strong and face our challenges with kindness to ourselves, focus, and perseverance.

We all need resilience to remain active. 

Happy New Year, Be well,

Brogan

Tips for the Season!

As we enter the exciting holiday and winter solstice season, it’s helpful to remember that along with joy and bells ringing, it can be quite a stressful time. Your expectations may be high, you may have to deal with difficult family members, you may feel pressure to spend money you don’t have on gifts, or host events. Your routine may be disrupted and you can lose your grounding.

How can we get through enjoy the sweetness and manage the stress?

Applying Mindfulness, of course! Doing one thing at a time may sound like common sense, but in times of stress we do tend to multi-task and do it all at 100 miles an hour without taking a breath!

Resist the urge to rush from one activity to the next without awareness. Sometimes these “in-between” moments can actually be profound. Savor those moments standing in a queue, for instance, as moments to catch your breath.

Pause. Regularly. Take time for a moment of stillness. Notice the world around you, what you see, what you smell, what you are touching. Be in the experience fully.

Mindfulness is something we want to integrate into our lives fully to help us be more present and more in the moment, rather than being carried away by the mind spinning stories. Our minds are constantly judging ourselves and others, writing and re-writing the past, obsessing and stressing about the future. We can get so carried away by this ’thinking’ mind that we miss out on what is actually happening in the moment.

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 really think of those people and their qualities, when you are cooking -really feel the texture of the food, the smell, enjoy the process etc. 

Don’t be afraid to say “no” to things that feel overwhelming. 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.

Lastly – spread compassion. We all need it, especially this year! I love the quote “we are all just doing the best we can, with what we have.” We are all trying our best with the tools that we have, under our unique circumstances. Take that to heart and respond accordingly. Be gentle and practice acceptance and patience with yourself and others. It can be an utter relief!

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!

Transitioning into Winter

Transitioning into Winter

I am not a winter person and I struggle to remain buoyant in the long NYC winter. Its extra hard as my family and friends in New Zealand are literally in the middle of summer at this time of year, with everyone posting pictures of summer life! My January birthday–celebrated always at the beach, during midsummer at home–is now in the depths of brutal winter. It’s tough! 

However over the years I have trained myself not think of autumn as a descent into winter and now I love it as a season. It is a truly beautiful time and to be really in the season, I try to get out and walk as much as possible, watching the shift of the leaves and the light. Being in the moment has helped me so much.

But as we all know winter is coming and we need to be prepared for it. I don’t mean getting your binge-watching list lined up, although that is sometimes just what we need!

Autumn is a time to prepare for winter in that we need to really take care of ourselves. Autumn is definitely a self-care time of year, what we do now can really set us up for winter.

Wearing oneself out in autumn can result in low immunity for flu season. Getting into a healthy, perhaps more structured routine with good sleep patterns is important.

I mentioned being out in nature and not only is this visually gorgeous but it also helps our body tune in to the season. We want to mimic what is going on in nature – releasing and restoring. We start to naturally crave the foods that are in season. The key is to work with the season rather than against.

When the temperature drops the body scrambles to protect itself from heat loss. Nourishing foods are essential. Adjusting to seasonal eating means we make a shift from the raw and cold foods like salads to warming, gently cooked ones like soups and dals.

We can really simplify our diet and think of food as something that will nurture us. Root vegetables, carrots, beets along with pumpkins (they are not just for Halloween!), and butternut squash are all wonderful this time of year.

Autumn is not the time for skipping meals. Irregular meals times can create stress and deficiency in the body. Nurturing now can help prevent colds and flu over the transition and into winter.

As always, Mindfulness can help us with self care, too by just bringing us into the moment, being aware, bringing the mind to focus on where we are rather than the past or future. Being aware of our surroundings, what we are seeing and smelling, hearing and touching regularly throughout the day is like a mini release and renewal.

Meditation is always helpful no matter where you are. The benefits are worth the discipline. In line with the quieting and internal nature of the season, it can be a good time to start a Meditation practice. Taking this time can help in so many ways, including through transitions.

Autumn really is a beautiful season, make sure you take the time to soak it up and adjust!

How to Choose Peace over Worry

What is worry?

Interestingly the word “worry” comes from an old Anglo-Saxon word meaning “to choke, to strangle.” Sound familiar?!

Worry is a nasty habit that we all experience, at some point, some times in abundance. It can be triggered by stress, it can be triggered by anxiety, it can be triggered by nothing at all. It is always unnecessary.

Worry is not helpful at all. Worry can lead to more stress, to physical symptoms like headaches, stomachaches, and muscle tension, as well emotional turmoil like depression, anger issues, and anxiety.

Worry is very different from considering a problem we may have or assessing a situation. When we shift from actively planning or assessing into worry, we shift from helpful to unhelpful thinking.

US culture currently seems to be driven to make us worry. I don’t have cable television, but when I do have access to it I am astounded by how advertising thrives on creating worry – one session of advertising/television watching and you are asking yourself if you should be on medication, changing your insurance, about to find yourself in a war zone/flood zone/market meltdown. We only need to listen to the radio or read a newspaper to be catapulted into worry. Our political situation is bringing fear and uncertainty to so many. The opportunity to worry is there for the taking.

As I plan the running of a day-long silent retreat, I am very focused on how I can help people to access their personal deeply rooted peace and help them find relief from stress and worries.

When worry strikes, it is generally because of our thought patterns, when we are leaning into and questioning the future.

How do we look through those thought patterns and choose peace instead? The answer lies in the practice of Mindfulness.

We need to consider what is real in the moment. Not what might happen in the future, but what is happening right in this moment. That is our only reality. That is all we know. When we accept this, we are able to detach ourselves from the worry thoughts, recognize them, and begin to break the pattern.

We bring our focus back to this particular moment.

If you are sitting, start to notice what it feels like to sit. Notice your posture, notice your feet, the weight in the sit bones. If you are walking, just walk. Be aware of how your body is moving. Be aware of each detail of this activity, the muscles that move, the weight in your feet, the breath coming in and going out.

In detail examine, mindfully, the beauty you pass. Notice the bark of the tree, the pretty fabric of someone’s shirt, and the falling leaves of this season, of course.

Recognizing worry is the first step to making a change. We can begin to notice the physical sensations of worry and labeling it, which helps. We can begin to practice actively redirecting our minds to the moment. Meditation supports this redirection, it enables you to practice focusing. You find a place that is free from worry, free from the thinking mind. You have chosen peace over worry.
 

“Inside you there is a stillness and a sanctuary to which you can retreat any time.”

Herman Hesse

Mindfulness Practice in Times of Transition.

Look for the details

As summer ends and we try to establish route, 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. New people to meet, new expectations, and, for some, a whole cultural shift and new school.

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

1. Starting each morning mindfully – lying in bed when you first awake, instead of instantly reaching for your phone or mentally constructing your to-do/panic list. Try just bringing your awareness to your body. A mindfulness practice first thing 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 calmness. It’s not necessary to change your breath in any way, just simply notice it. Enjoy it. Feel that centering, connecting to your inner calm and inner wisdom.

2. We can be thoughtful and deliberate in prioritizing our tasks. When we are overwhelmed, it can be easy to try to multi-task, 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 be come a habit and is not particularly efficient.

When we apply mindfulness, we prioritize our tasks and then attend to them one by one. We integrate a more deliberate, calm, and mindful approach. Pay attention to each thing, bringing your focus back to it when your drift away or find yourself shifting into something else. A task list can be immensely helpful and you also receive the satisfaction of crossing the task off when you are finished! These lists can be helpful for kids, too.

3. Mini-mindfulness breaks can be very helpful 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 from observing one 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 it, 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 use them! Connecting with nature reduces depression, increases energy and productivity. Taking a quick walk in your lunch hour pays off in your state of mind and efficiency.

5. Mindful Awareness – Just having moments in the day when you stop and fully bring yourself into the moment. On your walk to work, notice the light falling, making patterns on the pavement, notice the plastic bag being carried by the wind, notice the sensation of the sun on your skin. These moments of full awareness can be profoundly beautiful and help you release the tension at different points during the day. Your mind is simply focused on what you are seeing, you let go of all other thoughts.

6. Bring back the Gratitude Practice. In times of stress or transition, bringing awareness to the positive, the things for which we are grateful can really provide perspective. This can also work for children at the end of the day, too. Recognizing the things that may have bought them stress during the day, they can also focus on the positive things, the things (big or small) that they are grateful for. Try using a gratitude jar for the whole family, simply writing down a few things and popping the slip of paper into the jar. Or try a notebook next to your bed, making it the last thing you do before you go to sleep. Or simply part of a coming-together routine, going around the dinner table sharing what you are grateful for that day can be a wonderful way to connect.

7. And last, but not least, of course, is a Mindful Meditation Practice. Developing a Meditation Practice can literally change your life. There is so much scientific evidence now showing that a regular meditation practice can help with stress, anxiety, depression, and pain.

Now is the time to begin!

Pikelets - A New Zealand afternoon tea (or picnic) delight!

Pikelets - recipe from the classic Edmonds Cookbook

Ingredients 

1 cup Edmonds standard flour; 1 tsp Edmonds baking powder; 1/4 tsp salt; 1 egg; 1/4 cup sugar; 3/4 cup milk, approximately

Instructions

1. Sift the flour, baking powder and salt into a bowl.

2. In another bowl beat the egg and sugar with a whisk until pale and thick.

3. Add the egg mixture and the milk to the dry ingredients and mix until just combined.

4. Gently heat a non-stick frying pan and drop tablespoonfuls of the mixture from the point of the spoon onto the surface.

5. When bubbles start to burst on the top of the pikelets, turn them over and cook the second side until golden. Place in a clean tea towel to cool.

Summer Abundance - Herbs and their Benefits to Health and Healing

Black Eyed Susans

Summer is a time of true abundance. Foods are glorious and fresh and it seems easy to be healthy. Berries are going crazy: strawberries, raspberries, blackberries and blueberries – all are wonderfully hydrating and a great source of vitamins. We have cherries and, of course, watermelon, figs, peaches, cucumbers, peppers, zucchini, corn , avocados, and tomatoes –don’t even get me started on real, proper tomatoes! The list goes on.

Lots of herbs are in season and growing your own herbs can be wonderful on so many levels. Having that connection to the earth, caring for the plant in a mindful manner, watching it grow, and then harvesting it can really feel like a great accomplishment. It allows you to really slow down and to consider the great importance in taking care of nature and our environment. Planting vegetables or herbs to use for dinner is also a wonderful exercise for children of ages. We are going to need this next generation to sort out a lot of messes, so we need to teach them well!

Here are some abundant summer herbs that you might like to consider growing:

Basil – very easy to grow & so delicious! It also has anti-inflammatory and antibacterial properties. I reach for basil either fresh, as a tea, or in tincture form whenever I get that scratchy throat or under-the-weather feeling. There are a variety of basil plants. Research indicates that Tulsi, or Holy, basil is the most powerful in terms of healing. It’s harder to find, although if you live in New York we are lucky to be able to find almost anything! I grew it from seed last year and it was very happy in pots in the back yard. Another bonus is that it is good for repelling mosquitoes and flies and is sometimes used on stings or bites.

Mint – again very easy to grow and delicious with food and as a tea. I grew it last year in the back yard in the same large plant box as my parsley and it took over and came back this year. There are many different kinds of mint, including peppermint.

Lavender – Lavender is always top of my list when people ask me what essential oils are good to start with, as it has so many wonderful properties –from antiseptic to calming to insect repelling. Growing the plant is a wonderful idea. You can dry the flowers, then grind them up with a mortar and pestle and make little sachets of calm for kids or yourself.

Other easy herbs to grow are Rosemary, Thyme, Parsley, all of which have their own healing properties.

Wild herbs and plants
Having our land up on the mountain is a blessing in so many ways. It allows my children be growing up pretty feral (something important to me!) despite also being New York City kids. It keeps us sane, and it is also a wonderful place for creativity and healing.

Since having the land, I’ve set about learning every plant on it that I can use. Some of the native plants are new to me, since I am not native to the US, which is exciting. I’ve loved learning how the American Indians used each plant and I find it interesting that the there are variations depending on the region.

I harvest whatever is ready for me. Right now I have lots of St John’s Wort, so the kids are I are harvesting that. St John’s Wort was reputed to be valuable in exorcizing evil spirits(!). We use it either a tincture or tea for a low mood. Can be very helpful come midwinter!
 
My Oswego or Bee Balm is in full bloom, too. I transplanted this from a neighbor on the other side of the mountain who had it growing in abundance, both to our side of the mountain and to our little front garden in Brooklyn. Both plants are extremely happy. We use for it for headaches and as a digestive aid. It’s a lovely tea to drink before bed as it’s very relaxing.
 
Red Clover is usually in abundance most of the summer. We pick the heads and dry them out in the sun, to use for coughs and colds come winter.  
 
 
In the city my Black Eyed Susans & Echinacea are going crazy, up in the mountain they are just starting. Both of these we use for their immunostimulant qualities.
 
 
 Mullen is another plant I harvest on the mountain.  This was the hit for friends and family last winter with all the nasty chest colds and coughs going around. It’s a wonderful expectorant for congestion.
 
And towards the end of the summer the Goldenrod covers the land with its beautiful yellow hue. This is a great antibacterial for sore throats amongst other in things, including snake bites. Fortunately, we have not needed it for those!
 
Harvesting the plants that grow naturally on the land makes me feel grateful and connected and using the teas and tinctures keeps that feeling continuing even through the darkest winter, where I struggle.
 
TIPS for harvesting native plants
The most important thing to remember when collecting plants is to be sure you have positively 100% identified it. Many plants look similar to the ‘untrained’ eye and it’s better to be safe than sorry.

I wouldn’t collect from a road side or anywhere where the water source or air quality for the plant might be questionable.
Only gather what you need, if you take the whole lot –the plant won’t be able to reproduce and seed for the following year.
Process your herbs immediately, whether you are making a tincture or dry or making an infusion. Make sure you label them (even if you think you will remember!) with the name, the date collected and where you harvested them.
 
Some of my favorite reference/joyful reading guides (old and new) are

Peterson Field Guide to Medicinal Plants & Herbs,

Foster & Duke Earth Medicine,

Earth Foods Michael A. Weiner,

The Rodale Herb Book,

Sturtevant’s Edible Plants of the World, and Using Plants for Healing by Nelson Coon.
 
 
 
 
 
 
 
 

Setting an Intention: How It Can Make a Difference in Your Direction

Choose your path

As we set off on holiday and into the beautiful endless summer, I thought it might be a good time to think about intention. Intentions can really make a difference in how we approach our day, the choices we make and how we live our lives. In the freedom of summer we have an opportunity to grow and to practice ways of thinking that will support us in more stressful times.

Intentions are different from goals. Goals are obviously valuable and have their place when we need to stay on track and get something accomplished, but, in this context, we are looking at something more subtle, internal, and present in the moment.

If we make a goal to say be mindful when we take our seat for meditation, we actually move out of the moment we are in. We are looking at something we would like to happen. A goal is focused on the future. This can lead to judgments of our current experience, such as “not good enough,” “can’t do it,” etc. This might lead to a feeling of unease or tension.

With an intention, we are not concerned with the result. We are simply connecting to how we want to be in the moment. An intention can guide us in our moment-to-moment focus. It allows us to enjoy the process rather than focus on a result.

Setting an intention to be mindful in our meditation allows us to let go and be open to whatever comes up in any given moment.

As with all lessons we learn in meditation they can be taken out into real world, day-to-day experience.

When we set an intention, it can bring guidance. It allows us to see our path more clearly and make choices that support it. It can bring a clarity to our decision-making.

An intention is a very internal connection that we make outside choices to support. This intention is like planting a seed that you then nourish with choices and decisions that you make throughout the day. For example, if your intention is to find more balance that day, you would make choices to support that, like getting out and walking in the park versus working though lunch and eating at your desk.

When we set an intention we are more aware of our actions, opportunities, and people that will support it.

Setting positive intentions can help us to be more motivated, more optimistic, and more focused on the positive aspects of our experience. An intention can also help us to be less reactionary when a problem does arise.

Intensions could be:

• I intend to focus to the positive aspects and thoughts
• I intend to bring balance into my day
• I intend to respond rather than react
• I intend to listen more
• I intend to stop taking things personally
• I intend to focus on the moment I am in
• I intend to stay calm and breathe
• I intend to embrace change

It can be nice practice to work with our children to set intentions. They may need a little encouragement, but it can lead to great discussion as you check in throughout the day sharing your experiences. Be open and honest, not trying to brush over certain emotions or situations but rather face them openly and with our intentions at our side.

Finding time in the morning to create a habit of setting intentions can really work well. Over the breakfast table, you can start off and then help your child. It can be a very empowering and inspiring practice. It might work well asking them what they would like to invite into their life today. Love? Fun? Joy? Calm? For older children it might expand into how they want to approach their day, with a sense of gratitude, helpfulness, attentiveness, bravery, etc.

When you have your intention, the action of saying it out loud can feel like you are really igniting your practice. You might even go on to envision how this might manifest during the day.

Setting an intention each day can be a way to really change your life, focus on the things you want to bring into it, and be a tool for dealing with the struggles that come up.

Give it a try this summer!

New Zealand Sweetcorn Fritters

Sweetcorn Fritters

A Kiwi classic that is so great for any lunch or dinner! Also a very simple way to get kids involved in the preparing of a meal. Older kids could approach this on their own, for younger kids there is lots of adding ingredients and mixing to be involved in. 

Ingredients

¾ cup s standard flour 

1 tsp baking powder 

½ tsp salt

black pepper                

1 egg, beaten

440g can cream-style corn

2 Tbsps oil

Sift the flour, baking powder, salt and pepper to taste into a bowl.

Beat the egg & then mix into bowl.

Stir in the sweetcorn.

Heat the oil in a frying pan.

Drop spoonfuls of fritter mixture into the pan. Cook until golden then turn and cook the other side.

Drain on absorbent paper. Serve hot.

*This is the standard recipe. I like to add in a cooked onion, and sometimes a bit of freshly cooked corn as well. 

Art, Mindfulness, Creativity, and Children

art MAking is so important for a child's development.

As an artist and mindfulness and meditation teacher, I feel that these fields run together. My artwork tends to be contemplative and meditative, and, over the years, I have gradually developed a program called the Art of Meditation. It is a program for both adults and children but let’s continue the recent blogging theme focusing on — children. For kids the Art of Meditation programming is designed to encourage them to embrace their creativity, self worth, and compassion. We look at different emotions,—different ways of thinking and expressing ourselves, and learn about meditation and mindfulness. I really see first hand the difference for children when they are empowered to be creative and imaginative and given the space to explore without fear of “making a mistake.” And we are ALL creative! To be human is to be creative.

Creating art is special–it involves a mind and body connection. We always start with a meditation and discussion on the particular area of focus and then move into our creative projects, which are tactile. I think this helps make the transition into the project fluid. The minute you have to work with your hands you can’t really be doing much else with your mind.

This is where mindfulness comes in. Mindfulness in creating art occurs when we are just focusing on making the work, we are in the moment, whether that be drawing a line, weaving, painting, stitching, or molding clay etc.

When we are mindful, whether in a Mindful Meditation practice or mindfully making artwork, we are absorbed and something magical happens. The worries of the day disappear, we are no longer controlled by our thoughts, we can find an inner peace and a great sense of freedom. It is a relief to get out of your own head.

I’ve written here before about overstimulation in children. Children have a barrage of stimulation all day long, jumping from one thing to another and I believe making art mindfully can be a wonderful way to unwind and find some moments of peace and calm as well as opening a door into curiosity and play.

The mindfulness in art might take a bit of practice. With our attachment to devices and multi-tasking, we have essentially been training ourselves not to focus. In mindfulness practice and art making, we want to be able to hold our focus in an open relaxed manner. Thoughts may come and go, but we can bring our focus back to the art making, to the molding or whatever is holding our focus.

There are many “Mindfulness coloring books” available now and this can be an easy way to start. Maybe you set time aside to do this with your child. Be sure to give yourself permission to just be coloring as well. You are not planning what is for dinner, or ruminating about a meeting earlier in the day – you are just coloring, you select the color you feel drawn to, feel the contact with the paper, you work with clear focus.

Then take it a step further – it’s nice to play outside the lines, to not have rules and regulations when creating. This is key. Just grab a bunch of materials at the art store and let your child play. Let her explore, be curious and make a mess. Do not be concerned with the outcome of something, but rather just the experience of making. This is where the joy happens. This is where creativity occurs. One thing flows into another.

Creativity is important for everyone. That sense of curiosity and exploration is something that comes naturally for children and we want to embrace and encourage it, and maybe even learn from it!

We want our children to find their joy, to discover what makes them tick and the way to do that is through exploration. Creativity and art making can bring our children so much joy, but it is also essential for problem solving. Thinking outside the box is a must whether your child grows up to be a plumber, a mathematician, scientist, corporate mogul, or an artist.

Children learn through all their senses, so don’t be afraid to bring other things into their creative practice besides store-bought art supplies. Writing their own songs, poems, stories, digging in the dirt with their hands, smelling different plants, noticing the shape of cracks on the pavement, the movement of the clouds in the sky–these are all things that open the world for them. They are explorers – in fact we all are explorers and we should remain that way throughout our lives.

Creating art can also have a level of social and emotional teaching, a way to observe our thoughts and our inner critic. Sadly this voice can start early. A child might start to compare his drawing to the kid sitting next to him and think the other kid is better. This can be a teaching moment for both of you. Bringing awareness to this thought, noticing how it makes him feel, deciding whether it is particularly helpful or even truthful.

Acknowledge it, let it go past. With practice this self-critic, which is really just a habit, will lessen and we hope disappear, or a least only appear when it is helpful.

We want to create an open explorative environment where there really are no mistakes, only experiments, with the focus on making, rather than the end product. To loosen up the attachment to the result of the drawing, try having you and your child draw with your eyes closed. Enjoy the sensation and then when you open your eyes, enjoy the shapes you have created!

In this open creative space there is no right or wrong way to draw, there is no “good” or “bad” drawing, just the piece you are working on.

Mindful Art Project – for both kids and grown-ups

Have some pencils (add in colored pencils and paint if you fancy –but it’s not necessary) and paper on the table.
Before you start, close your eyes, feel your feet on the floor, your seat, and start to notice your breath coming in and out of your body. Follow the breath for about 5+ rounds. And then slowly open your eyes.
Pick and the pencil and then really notice how it feels in your hand.
Place your paper ready to go, feeling the texture with your fingers.
Close your eyes again and begin to take your line for a walk…. Just really experience the sensation of the pencil dragging across the paper. Move the pencil all around the paper, fluidly, in any way that feels good.
When you are finished, open your eyes and marvel at your creation! Then you get to go back in to that creation. Maybe you use your watercolors, your colored pencils, or continue with your pencil, shading, maybe filling each shape with pattern, just enjoy. Remember there is no “bad” or “good” drawing, just the one you are working on!

“The artist is a receptacle for emotions that come from all over the place: from the sky, from the earth, from a scrap of paper, from a passing shape, from a spider’s web.”
Pablo Picasso

Brogan Ganley is a Mindfulness and Meditation teacher and healer, specializing in relief from depression, stress, and anxiety for both adults and children. Contact Element Healing to book a session using Mindfulness, Meditation, Restorative Yoga, Reiki, Nutrition and Essential oils.

Beginners Mind - what is it and how we can apply it every day.

Photo credit - Brogan Ganley

“In the beginner’s mind there are many possibilities, but in the expert’s there are few.” Suzuki Roshi

As we head towards summer holidays I thought it might be a good time to discuss a wonderful and profound concept from Zen Buddhism called Shoshin – meaning Beginner’s Mind.

The Beginner’s mindset is based on using the approach of a beginner to an activity or situation. It is a very open state of mind.

With our jobs, children, and other roles in life it is sometimes difficult to find a balance. We develop routines and schedules that allow us to function efficiently, however they can also leave us a little tired, in need of invigorations or a freshness in our daily lives. How can we continue to be curious?

Those of us with children have live-in experts to teach us. Children approach even the most mundane of activities with excitement and curiosity. They are open and aware and completely in the present moment. This is a beginner’s mind.

How can we use beginner’s mind in our everyday lives? For example, take the idea of doing the dishes. We may groan at the thought; we may curse whoever left them in the sink; we may feel overwhelmed at the number of everyday tasks we need to do. With a Beginner’s mind, an open and curious mind, the experience is a new one. We are not bringing all that baggage to the sink. We are unburdened and open to feel the sensation of the water, the texture of the dishes, the movement of our bodies as we scrub and wipe. We are fully alert to this ‘new’ experience.

This mindfulness act of Beginner’s mind can bring such relief: we are letting go of stress, expectation, and preconception. We have never been in this moment before and we never will again. We let go of frustration or disappointment and are able to just be in our moment-to-moment experience.

Imagine using Beginner’s mind to take a bath, to eat a meal, or to brush your child’s hair. Small moments become profound and poetic. Small moments are the moments you are in.

Imagine approaching something you usually dread without assumptions, judgment, or preconceptions. How much weight could be taken off you before you even start? We experience less procrastination and less anxiety, we are able let go of a fixed point of view, any particular expectation, free to be curious and open.

As an artist, a Beginner’s mindset was something that came naturally to me, even before I studied it as a Buddhist mindset. When you are in a Life Drawing class every body is new, every detail is different, and you begin anew each time with something you have not seen before.

That mindset is then taken out into the world. One looks at the world with new eyes. A tree is not just a tree. Each structure is different, the bark is different, the shapes of the leaves vary, as does the tree’s connection to the ground. When you observe in this way it is an act of mindfulness. You are in the moment you are in, and it is glorious.

As with the Suzuki Roshi quote above, there are many possibilities with a Beginner’s mind, in contrast to the “I know” mindset, which is one of few possibilities, of closed doors.

This Beginner’s mind can also be taken into your meditation practice. In fact, it can be very helpful. You take your seat with no expectation, no preconceived ideas of how it will “be.”

You begin to pay attention to your body as if you are experiencing sensations for the first time. You observe clearly. As you inhale, be aware of what it feels like to have breath entering your body, then when the breath leaves your body, focus on the sensations of the exhale.

If you notice your mind wanders into the past or the future, see if you can guide your attention back to the moment you are in and the sensation of your breath.

So as we head off into the season of vacations, beaches, lakes, hot city, crazy kids – see if you can take a Beginner’s mind with you … even just a little.

Wellness for Children - The Benefits of Relaxation, Self-Care and Meditation for Children

Meditation in nature

In education currently there is an increasing pressure on children to do well in a certain way. The confines can be very specific to certain learners. Kids need to sit still and be able to focus, they need to be able to deal with constant stimulation and with a lot of test taking and evaluation. This can be very problematic for many children and can lead to them feeling stressed out or anxious. It can also become very hard for them to relax. This can mean constant excess energy –eg ‘bouncing off the walls’, ‘meltdowns’ or the inability to fall asleep.

Contemporary children can also face over scheduling, especially in NYC. As parents we can get tangled up in wanting ‘the best’ for our child. We want to take advantage of the endless opportunities which can mean signing them up for multiple classes with little or no down time.

Down time is so important for all of us but especially the developing mind of a child. Giving the mind a break from constant stimulation allows us to have time for to take in new things, to have new thoughts. Time without goals, without plans, time just to be can be incredibly fulfilling for children and can offer room for great creativity. Boredom should not be dreaded but rather seen as an opportunity for your child to sit with themselves,get to know themselves, discover that internal voice, discover what they enjoy doing with their time, it allows them follow their instincts. Lying on a blanket looking at the clouds is not a waste of time instead it’s a time of wonder, exploration and imagination development.

Meditation can be wonderful thing for children. It is a way of giving their busy brains a break. There are thousands of studies showing the positive impact of meditation and mindfulness on our health and well-being and we must remember that children can benefit just as much as adults.  Meditation allows children to refresh their ability to concentrate, helps alleviate stress and anxiety and helps kids develop self-awareness, manage emotions and self-regulate.  It helps children find an inner stability and security.

I work with children both in schools and privately and I have seen first hand just how much Meditation can help them. Despite what we may think about children’s abundant energy –a meditative state is quite a natural for children. They are enriched by learning about the connection between mind and body, focusing the mind, relaxing the body and not being overwhelmed by emotions. 
How can you get your child to meditate or relax? Children learn by what they see. If you are stressed out, always on your phone, not making time to self-care, relaxation and meditate then they will not place the importance on it that should be.

I have meditated throughout my children’s childhood (they are now 10 & 13) and they often just come and sit beside me (when they were younger in my lap) when I meditate in the mornings or just enjoy that quiet time. From a very young age they knew that it was an important time and they adjusted their energy naturally.  

In the evening in the build up to bedtime can be a wonderful time to practice relaxation with children. Reading together, some restorative yoga, breath work or a guided meditation. *I’m working on some projects at the moment to help with this!
 

It's Cool to be Kind! The Many Benefits of Kindness & Teaching our Children Well.

Kindness board at ps58, brooklyn

Last month we looked at compassion for ourselves and for others and how that can be practiced in Mindful Meditation. This month we are turning to the practice of Loving Kindness Meditation. This month we are going to examine kids and Kindness.

Now more than ever it is necessary to be kind. It is important to think about kindness as a skill that we can grow from an early age. I grew up in a family of natural “helpers,” who went out of their way to help others, from my dad teaching adults to read, to my mum creating care packages for her students. They never made a big deal about it, I don’t even remember discussing it, but neither one would ever walk past someone in need without helping. It was just what they did, it was just how they lived. I now realize now, especially now that I am a parent, that they had a lasting impression on me.

There are many ways to help children learn to be kind. Seeing you help someone who has dropped groceries, or giving change to someone in the street, or providing any help those you see who need help on a daily basis.

When you are in the playground and a child falls over, it’s easy to say to your child, “Oh let’s make sure she’s are ok.” It can be an hourly teaching if you have more than one child!

Kindness can also be an on-going conversation. Talk to children whenever you can about it. What is it, how does it help, who feels good after an act of kindness? Is it necessary to be recognized for an act of kindness to feel good? Notice it in others and bring attention to it, notice it in them when they are kind.

Good deeds, gestures of generosity – these are mindful actions intended to help another living thing. They may be big or small, planned or spontaneous. Work with your child to find ways to express kindness.

Have them think about a time when someone helped them unexpectedly or gave them a compliment. Memories like this have a lot power – they can help children to see that they can act in the same way to help another and make someone else feel that good.

Social acts of kindness cultivate a shared happiness, build relationships, and give people a sense of connectedness to a group or community. When I work with teachers, I always recommend some kindness teaching and discussion in the classroom. Make kindness cool again! It builds a classroom full of optimism. This awareness encourages compassion and understanding towards others.

Kindness makes you feel good – when we do selfless things for others our brain releases the feel-good neurotransmitter dopamine.

It can be a great thing for the anxious child (or adult!) to focus on. When entering a social situation, classroom or party, have your child look around for who needs help.

If you need a bit of motivation or inspiration you can make kindness an activity that is part of your weekly schedule. Create a jar of suggestions that each member of the family draws from. Write thank you notes to each other, to a teacher, nice storekeeper, crossing guard etc – get your children to think about those that do things for them and celebrate that.

Kindness can also be cultivated through meditation. You can guide a meditation for your child or use a guided meditation to visualize offering kindness to those you love, those you don’t really know, and those you may have conflict with. It is a truly wonderful practice and there is much research to show that meditating in this way activates empathy and emotional processing in the brain, and increases grey matter volume in the areas of the brain relating to emotion regulation. It increases empathy and compassion and helps to curb self-criticism.

“Wherever there is a human being, there is an opportunity for a kindness.”
Lucius Annaeus Seneca

Glorious Simple & Delicious Salad

Divine Red Cabbage Salad. Thank you to Smitten Kitchen! 

This salad is so simple and yet so good, Original recipe is from Smitten Kitchen-abbreviated here.

Ingredients are few - 

Red Cabbage - as much as you desire.

Olive oil - as much as you like - start with a table spoon and massage in by hand - add if necessary.

Lime Juice - again this is to taste, start with half and move on from there. I like it pretty limey! Add and stir all around till well mixed. 

Feta - crumble and add in. 

Dates - chop up some pitted dates to taste, start with half a cup. Mix in. 

Parsley - start with a tablespoon and add more if you love it. Mix in or leave as a garnish on top. 

Sesame Seeds - toast till light brown and sprinkle.

Sit down with a big bowl of it and consume!!