I had the great pleasure of spending my holiday learning how to meditate. Meditation has been on my list of to-do’s for a few years now, but I felt uncomfortable trying and thought I couldn’t “do it right”. My brain would never calm down, I felt awkward and silly, and wasn’t quite sure how sitting and listening to my inner chatter was going to give me clarity, insight and peace.

After several positive testimonials, I decided to give myself a crash course in meditation by attending a Vipassana retreat in Onalaska, WA. For 10 days I sat and meditated, mostly in silence, with periodic breaks for delicious, wholesome food and walking on the retreat grounds. My rationale was 1) I can’t procrastinate or escape if I’m at a retreat, 2) 90-100 hours should be enough time to get comfortable with it, and 3) the quiet time and introspection were in dire need at that moment.

So off I went!

I cannot really describe what occurred, or how it occurred, but I can tell you that one does not leave such a retreat the same person who arrived. 10 days of mediation takes great effort, its true, but the profound rewards of attentiveness, awareness, and clarity are given without conscious struggle or effort. Your objective is to sit and observe, and through this process you somehow release attachments and struggles to emotions, ideas, and expectations. It’s as though you distract yourself with the meditation process while someone else cleans house (or head, as the case may be). I left knowing I had changed, but not knowing just how I had changed.

In the few weeks since my return to civilization, I have observed the following; I am more calm and accepting of the world around me – traffic, people, weather (the cold bothers me less, Mom!); I have greater faith in the unfolding process of my life, and I hear things I did not hear before such as inflection in tone and that which is unsaid. I am less afraid to be straightforward with my opinions, thoughts, and feelings. I feel more comfortable with who I am, even if others are not.

I might be more daring. I might be less hog-tied by uncertainty. That is not to say I am fearless – but now I know in my gut that it’s a passing phase. It will come up, show its face, and fade away, just like all other emotions and experiences in human existence.

Vipassana, or insight meditation, trains the subconscious mind to accept the impermanence of all things. We can consciously observe and accept that everything changes and nothing is forever but for some reason we still become attached or repelled to ideas, thoughts and habit patterns that, according to Buddhist philosophy, only lead to pain and suffering. Something we want doesn’t pan out, something we did not expect throws us for a loop – these things simply occur; our reaction to them is what ignites unpleasant feelings in our body or mind. Vipassana meditation is reported to alleviate suffering through developing a deeper understanding of the temporary nature of all things through simple observation of the body.

Of course, 10 days does not a Buddha make. While I’m not walking around enlightened, I can report that if I do get irked at traffic or burned rice it doesn’t last as long. Interactions with others that would normally upset me (rude strangers, for instance) don’t phase me. I can more clearly see how my own thought patterns can lead me to unpleasantness, and I’m less likely to fall down the rabbit hole after them.

If you are interested in exploring Vipassana mediation, retreats are available all over the world. The centers are run by donation only so that everyone can have access to the benefits of a calm, equanimous mind. For more information, contact me or visit the National Vipassana Website at http://www.dhamma.org/

Holidays and the New Year can be a difficult time for many people. For some, behind forced cheer, bright lights, and bold resolutions of improvement and progress lie great fear and sadness. Remembering loved ones who have passed, regretting choices made or experiencing fear of the future can dampen our spirits. Nature is dormant, days are darker, our bodies have less energy, yet culture pushes us forward, refusing to utilize these winter months for reflection and restoration by emphasizing cheer, merriment, lights, parties, and determined goals of betterment and growth.

These things are not inherently negative – quite the contrary (I’m a big believer in cheer!) – but there is a time and place for everything. In nature, a cycle of growth and progress is followed by harvest and rest. Plants and animals effortlessly exhibit these cycles due to their immersion in the natural environment. Humanity, ever moving “forward”, has chosen to ignore this aspect of rest and reflection for various reasons.

We are largely motivated towards pleasure and away from pain. Stopping and taking stock of our lives or fully experiencing a loss can be frightening and painful. Rather than face this, many have a tendency to flee to the next merriment, push down discomfort and work through grief, or otherwise ignore, minimize, and thwart a sensation that is intended to grab our attention because something is amiss!

Within grief and pain lie the seeds of true advancement and evolution. When we stop and examine loss, we have the opportunity to learn and experience life in new and profound ways. Allowing the magnitude of unexpected change to affect us allows our preconceived creations about ourselves and the world around us to fall away, bring in space for creating something more fitting and beautiful for ourselves. When we ignore, deny, or minimize this opportunity, we risk stunting growth and continue to live and engage in patterns which no longer suit us and will ultimately only bring us back to more pain.

It is said that nothing is brought to us which we cannot handle. In my own experience, I have found this to be true. Strength lies not in a bold face and carefree attitude, but in facing whatever comes our way, gracefully or not, and emerging on the other end with greater insight. Discomfort can be a powerful teacher to a willing student.

If your or someone you know is going through difficulties, it is important not to experience these feelings in solitude. While reflection and growth is largely a one-person journey, the support of one’s “tribe” – be it healthcare providers, family, or friends – allow priceless support and an anchoring to hope and clarity in the event of getting carried away in intense emotion or old habit patterns. I frequently tell my clients that human beings are pack animals; we need support! We have lived in community for all our existence and do not thrive in solitude. Reach out and welcome support in your life – for your grief, to support your New Year’s Resolutions, and to restore your own stores these dark winter months.

One thing I can say after the last 12 months; I am officially a seasoned traveler. I’ve covered over 60,000 miles in the last 12 months and have learned a lot from the experience. A full 25% of flights in the first half of 2007 were delayed or canceled, so the likelihood of running into problems is a legitimate concern. To prevent Holiday travel from bring out the Scrooge in you, try these helpful tips I have picked up along the way:

1) Plan for the Unexpected: As much as possible, have your bases covered. Make certain your cell phone is fully charged in case you need to be in contact with the airlines for lost luggage or flight rescheduling. Carry airline contact numbers on you to avoid long lines if flights are canceled. Make sure your cell phone is fully charged. Bring food with you on the plane — even if they offer a meal, it may not be something you’d want to eat! In the event you are stuck on the tarmac for 2-3 hours you will want to have at least a snack on hand so you are not grumpy and hungry when you reach your destination.

2) Pack as little as possible: The best way to avoid lost luggage or being at the mercy of disgruntled and understaffed baggage handlers is to carry everything with you. Liquids and gels need to be less than 3 fl. oz. and fit into one ziplock sandwich bag, but all other toiletries are fine. Remember – sometimes it’s just easier to use hotel shampoo than to check your luggage and wait an hour to retrieve it after a delayed flight.

3) Take it all in stride! Attitude is everything. I’ve come to see travel as a whimsical adventure in which the most unexpected things can happen. I do my best to avoid stress by leaving and returning a day before I am required to be at my destination, packing only the essentials, and having a light-hearted attitude. I can’t control the weather, absent pilots or being trapped on the tarmac, but I can control how I respond to any event. If I am well rested, have a good book and food I like I am as well prepared for the unexpected as I can be. What’s beyond my control doesn’t have to stress me, and often it makes for a great story!

Ah, is that the sound of sniffles in the air?

Cold and Flu season has arrived! Normally I squeak by unscathed, but this fall I can’t make that claim. I’m just sick enough to be a little cranky and low energy, but not so ill to feel comfortable taking a rest day. After whining for a spell, I’ve realized that I’m going to nip this in the bud quicker by doing less, dosing up on my favorite remedies, and getting some extra sleep. This is somewhat of an amazing feat as it counters a multi-generational attitude in my family (on both sides) of “toughing it out” through illness and injury.

I know many get struck with the cold or flu every time it comes around. While long-term nutrition strategies for a healthy immune system are the best way to counteract this, individual consulting is the best place for that discussion. So I’m going to share some of my favorite “helpers” to recover from illness quickly after you’ve been bit.

1) EHB: One of NF Formulas most popular concoctions, this herbal and vitamin support for immunity cuts the duration of illness significantly. This coupled with the Master Cleanser (below) enabled me to knock out Mononucleosis in 3-4 days about a decade ago. I’ve been a faithful supporter ever since!

2) Master Cleanser: This recipe, adapted from Stanley Burrough’s notorious fasting beverage, will knock out just about any cold, flu, or infection you may be experiencing.

• juice of one lemon
• 1 tbsp grade B maple syrup
• 2-3 small cloves garlic
• 1″ fresh ginger root, peeled.
• cayenne pepper or cayenne tincture, to taste
• 1/2 cup water
• hot water

Blend lemon juice, maple syrup, garlic, ginger, cayenne, and half cup water until smooth. Pour into a 24-32 oz. mug and top off with hot water. This is most effective at night after a hot bath and before bed. Alternatively, it can be nursed throughout the evening. Use as much cayenne as you can tolerate. It tastes much better than it sounds, believe me!

3) Sweat it out! Saunas or hot baths increase the core body temperature will often kill off unwanted invaders. This is essentially creating a feverish environment within the body. Drink plenty of water during and after your bath or sauna. Also, wrap up in warm clothes and blankets afterwards to draw out the sweating potential.

4) Soup’s On! Mom’s chicken soup, a bowl of steaming pho, or your favorite broth-based soup rich with vegetables and protein will help boost your immune system, retain heat, and sweat out invaders. Garlic, ginger, cayenne, thyme, shiitake mushrooms, and licorice root can be added to further support the immune system and fight viruses.

What is your favorite way to combat colds and flus? Do you have any family recipes or tips that you’ve used to hasten the duration of a cold? I’m always open to suggestions and would love to hear what you have found helpful for you! Please share your favorite tips and recipes with me. If published, I’ll be sure to give you credit for your thoughtfulness!

From the Daily Om (click here for more information or to subscribe)
Shedding Light On Ourselves
Parts That Don’t Want To Heal

In almost every case, we know what is best for us in our lives, from the relationships we create to the food we eat. Still, somewhat mysteriously, it is often difficult to make the right choices for ourselves. We find ourselves hanging out with someone who leaves us feeling drained or choosing to eat fast food over a salad. We go through phases where we stop doing yoga or taking vitamins, even though we feel so much better when we do. Often we have no idea why we continue to make the less enlightened choice, but it is important that we inquire into ourselves to find out.

When we choose that which is not best for us, the truth can be that there is a deep seated part of us that does not want to heal. We may say it’s because we don’t have the time or the energy or the resources, but the real truth is that when we don’t take care of ourselves we are falling prey to self-sabotage. Self-sabotage happens unconsciously, which is why it’s so difficult to see that we are doing it. The important thing to realize is that this very part of us that resists our healing is the part that most needs our attention and love. Even as it appears to be working against us, if we can simply bring it into the light of our consciousness, it can become our greatest ally. It carries the information we need to move to the next level in our healing process.

When we recognize that we are not making healthy choices, we might even say out loud, “I am not taking care of myself.” Sometimes this is the jolt we need to wake up to what is actually happening. Next we can sit ourselves down in meditation, with a journal, or with a trusted friend to explore the matter more thoroughly. Just shining the light of our awareness on the source of our resistance is sometimes enough to dispel its power. At other times, further effort is required. Either way, we need not fear these parts that do not want to heal. We only need to take them under our wing and bring them with us into the light.

Last month, a client came to me, surprised at her exacerbated PMS symptoms. She was under some extra stressors at work, but had made marked changes in her diet to reduce sugar and increase her vegetable consumption, both of which are known to decrease PMS. Not two weeks later, I was also shocked to discover some crazy mood swings preceding the start of my own cycle. I’ve had a marked increase in stress myself as of late – an impeding graduation in NYC and a teary farewell to wonderful people I have bonded with over the last 10 months, moving into a new office and launching an event, ramping up marketing efforts and trying to find that delicate balance of meeting the needs of my Love, myself, and my business.

After the fact, I was laughing about my own experience with Michael (who had the misfortune of receiving some of my inner-teen angst) and marveling over how I didn’t see it coming – even when I was in it and wondering what on earth was wrong with me (it seems amnesia is a PMS symptom as well).

The little voice in my brain that stores every bit of information on natural medicine and holistic health I’ve read piped up with the word “liver”.

In Chinese Medicine, anger is associated with the liver. Excessive anger impairs the liver from doing its job; the Chinese would call this “Liver Qi Stagnation”. Anger is resistance, a response to refusing to accept what is presented to us because it does not fit within our ideas or beliefs. It isn’t always aggressive – often taking the form of guilt or frustration, and it even has a positive role – perseverance and determination.

Biologically speaking, the liver is the filter. It filters and breaks down many compounds in the body. Among these is estrogen. Liver is responsible for breaking down excess estrogen in the body.

Estrogen dominance, or an abnormally high estrogen to progesterone ratio, is a common factor in PMS symptoms. Excessive estrogen is common in this country due to environmental toxins (plastics, fertilizers, pesticides, hormones in livestock, etc) coupled with a diet which stresses the body and is poor in nutrients needed for protection and detoxification (ie; sugar, caffeine, alcohol, refined flours, and so on). On a day to day basis, our liver already has a full plate (pun intended). Add some extra stress to constrict and tighten the body and we have a situation ripe for mood swings, bloating, and cramps.

Next month I will talk about what can be done to detoxify the liver and alleviate PMS through our food and lifestyle choices. In the meantime, I’d like to hear your thoughts on this piece, and if you would be interested in a workshop or detox weekend focused on cleansing the liver and alleviating PMS. Please email me with your PMS tales and what you have noticed about stress and PMS in your life! Does this ring true to you?

Staying Sane this Holiday Season

The holidays in the Pacific Northwest has been a bit more hectic and stressful this year with the holiday weather. Some of us were lucky and had minimal effects of the most recent storm last week, others are still without power and can expect to be so for several more days. The storm has affected all of us, whether from traffic jams, longer lines in stores and restaurants, or lack of heat and the ability to prepare and store food. Life in my home came to a relative stop for about four days. We had the blessings of a gas fireplace, stove, and water heater, but the productivity of our days were significantly shortened with the lack of electricity and increased neighborhood chaos.
For me, this ended up to be an opportunity to sit without much distraction and reconnect with loved ones, and with myself. It was a chance to consciously exercise a shift in thinking to one of appreciation instead of missed opportunity (I was not always successful). It reminded me that even in the midst of the holiday hustle and bustle, one can stop and sit and the world will not, in fact, fall apart at the seams.
I will take these lessons with me back home to Alaska. I’ll fight for my right to quiet time, adequate sleep, and meet my needs so that others can enjoy me more. When we stretch ourselves too thin, we aren’t the only ones who suffer. Those we care about most miss out on our greatest gift – the best of ourselves.
No matter how many gifts you have left to purchase, or cookies left to bake, or relatives you have to deal with, I encourage you to gift yourself some time to restore, reconnect, and recharge.
Below are some planned (and emergency) ways to keep you sane until the New Year. May you relish in the blessings we are all given this holiday season.

• Drop your expectations – Instead of setting yourself up against an idyllic, perfect holiday, create a more reasonable measure of success such as, “I will only have one slice of pie,” or “I won’t snap at the kids.”
• Say “no” – Take a lesson from a toddler in your life: Learn to say “no”. If someone asks something of you that increases your stress, you absolutely have the right to ask them to find someone else more up to the task. Take a moment to think about what you want from this holiday and be mindful of it; it will help you prevent overbooking yourself with parties and obligations. I’ve found that even those who are initially disappointed will often express their respect and admiration for your decision.
• Take short breaks. Make time for yourself. Get in any exercise you can; the mood boost will do wonders now. Even a short walk in the early or late hours can be highly restorative. In a pinch, a long bathroom break can be a fantastic oasis (this is my personal favorite). Staring at candles or the fireplace can help quiet an overactive mind.
• Nurture the supportive relationships you have; phone a good friend, have lunch with someone who makes you laugh, let your significant other know how much they mean to you.
• If you find yourself overwhelmed, remember the 10-10-10 rule. Will this situation matter in 10 days? 10 months? 10 years? Not only can the 10-10-10 rule guide you in handling situations, it can also be useful in making decisions. (Credit to O magazine for this one!)
• Remember your priorities – With increased demands (some from others) it’s easy to lose sight of what is truly important to us. Take a moment to think about what really matters to you most both this month and in this life.
• Set your intention – begin each day with an intention, keeping your priorities in mind. Your intention may be as menial as, “I will clear off the dining room table” (this is appropriate if a clean home is essential to your peace of mind) or as mindful as “Today I will seek out the good qualities in those most challenging to me.” Starting the day with a single intention will increase your likelihood of success and keep you aware of what matters most to you each day.

These ideas may seem simple, but they can be incredibly powerful in changing how you experience the holiday season. Take one or two from the list that resonate with you and try them on for size. Some may work well, others may not, but simply being aware of your stress levels can allow you to come up with creative, workable solutions that fit in the moment. It’s all about gathering the tools you need to make this time of year what it was intended to be – a time to enjoy loved ones, reflect on the abundance and prosperity in your life, and give thanks for all we have and all that is to come.