“The body knows. When your heart sinks. When you feel sick to your gut. When something blossoms in your chest. When your brain gloriously pops.

That’s your body telling you the One True Thing.
Listen to it.” – Cheryl Strayed

Can listening to your body help save your life? Or help you make wiser choices or help expand your mind? Can it bring more balance and well-being while pointing to the one true thing?

“Listen to your body.” 
We have all heard it.  But what does it really mean??

As we might intuit there are 2 ways we can listen to our body.  One is with a mind that is restless or dull-- comparing and labeling.  The other is with a mind that is clear and present--receptive and non judging.

The body is eavesdropping on everything we are thinking.  Have you ever noticed how many thoughts pivot around judgement?  Especially self judgment?  The body believes many of these thoughts are the one true thing.  And then we listen to the body... that is listening... to the mind...which is filled with a cacophony of thoughts that are often judging and negative.  

This discord gets loopy, confusing and adds stress.  One proven method to restore your mind and body back to a healthy baseline is with a “body scan meditation”.

A body scan meditation involves paying attention to parts of the body in a gradual sequence.

By mentally scanning different parts of the body one will notice 3 feeling tones: pleasant, unpleasant or neutral.  It is normal that during the practice you will experience all three.  And it is normal that there is a tendency to resist what is neutral and unpleasant.  Just like life, meditation has it ALL and the practice helps us befriend the other two experiences: neutral and unpleasant.

Neutral is often translated as being numb or not feeling anything.  We spend a lot of time in our heads--so when asked to "feel" the elbow or knee one might instead "think" about the elbow or knee.  Relating to the body in an abstract way is not the practice and has undesirable effects.

Unpleasant is often translated as restlessness which can be thought of as speed trapped in the body, muscles and organs.  When one gets "still"...the restlessness and/or boredom comes to the surface with fingers tapping, legs wiggling, hands scratching and eyelids twitching.  It can feel unpleasant.

The goal is not to relieve the unpleasant (restlessness or boredom), nor change the neutral into something else—but to pay attention with out judgement.   It is here that you gain a greater understanding of the one true thing: how YOU are functioning. Over time-- this practice releases stress and builds tremendous concentration, inner connection and resiliency.  

When I first learned this meditation I would either fall asleep or wrestle with my restlessness.  My attention span was weak as well as my ability to be still and “listen”.  I would either blip out, pass out, or give in to my stories.

Overtime I experienced the hard truth: Listening to body = feeling the body.
During the body scan I kinesthetically felt my body react with the arrival of each worrisome thought.  My jaw, lower back, right hip and belly are just some of the places that notoriously tighten, brace and get tense when I don't agree or like something.

The realization struck me hard.  If this is happening during meditation what is happening during the rest of the day when I am NOT paying attention. And how many minutes in a day am I NOT paying attention to my body??? YIKES!

I knew I needed to “Wake Up”  and cultivate longer attention spans of being present both in meditation and in motion.  I would have to observe my thoughts more and relax and then re-relax the held places so they could release their habituated gripping and the energy inside could flow as it was meant to.

What began as a “head driven experience" of feeling very little grew into a “body-driven experience” of feeling so much more AND the best news...it spilled into the rest of my day.  I am more in tune with listening to my body when I am talking with others, listening to the news, or just sitting in traffic. Aware of my thoughts which flow down into my body I am able to observe which thoughts I would like to entertain and which ones are not worthy of body strangulation.

Another boon of the body scan meditation is I sleep better.  This was not a quick fix.  However with time and continued practice I can loop the body scan in place of looping the frustrated thoughts of NOT sleeping.  This helps relax my body so I can get back to sleep faster.

The body is not quiet it is a chorus of fluctuating bodily tunes. Tingles, pulses, pings, hums, vibration, electrical signals, pressure, flow, temperature, flutters, murmurs, swooshes are just some of the many ways the aliveness of my body is expressing itself.  It is a land of meaningful information that helps guide me throughout my day and helps lull me back to sleep at night.

Anyone familiar with the Dr. Seuss book: Horton Hears a Who?

For those that need a refresher: Horton is an elephant that finds a speck of dust floating in the jungle.  Horton discovers a tiny city (on the dust) called “Who-ville” and it’s residents, the “Whos”.  The befuddled Horton is the ONLY ONE that can “hear” the Whos.  

While everyone else thinks Horton is nuts; he undergoes great difficulty and even harassment trying to care for the safety of these Who’s.  Eventually through a united song of every Who shouting “We are here!  We are here!” —the doubters finally realize there is indeed “life” or “consciousness” on that speck of dust.    Dr. Seuss’s moral?  “A person’s a person, no matter how small.” 

The inquiry of this blog: “Consciousness is consciousness, no matter how small and with the practice of listening we can realize great things!"

Science tells us we are part of a vast, invisible field of energy which includes many possibilities.  The more the busy mind settles the more we can expand our consciousness while simultaneously appreciating and caring for this miraculous source of life we have been given.  

Utilizing a body scan meditation we can begin to quickly guide ourselves into a felt-sense of being.  From this place the unheard becomes heard and we can then embody the metaphor of “Horton”—growing our capacity to respond and care for our own inner “Who-ville”.

Make no mistake: Every cell knows when you are unhappy, anxious or stressed as well as happy, relaxed and calm. 

The language of our body is spoken through chemical reactions —not words.  If you are listening, the messages come through loud and clear.  Don't wait for the crisis to strike.  With kindness for your self take the actions you are capable of today.

According to the ground breaking work of Dr. Stephen Porges: “Polyvagal Theory”, your body's nervous system is taking in a lot of information that cognitively you are unaware of.   Your nervous system, walking with you from place to place, is noting other people's facial expressions, tones of voice, bodily movements. Your nervous system is noting seasonal changes, sounds and objects.  

The brilliance of this nervous system is that if you are in sync and able to translate the messages from your inner “Who-ville”…you can discern whether it is a safe place to connect with others or a questionable place where you need to be more alert and possibly run, fight or freeze.  This is where the body scan meditation pays off. It can help save your life or even help guide you from making poor choices.  

Awakening,  “enlightenment’, human upward evolution...(because there is downward too) is a process.  It stems from cultivating kindness, receptivity and non judgement. 

The body scan is a powerful meditation.  It increases the ability to see more possibilities and expanded points of views—even the ones opposing your own.  It is a practice of self care.  It restores and refreshes a weary mind.  It helps to slow down the aging process while bringing harmony to self and others.  

Here are other ways that practicing a "body scan" is valued—  Exercise or rest?  Social engagement or solitude?  Assessing a friend or foe? Adding more to your life or being content with what you have?  However small or big we can practice listening from the midline to the periphery of the body.  

The body lives in the NOW; it is our minds that live somewhere else.  Opening the ears to the sounds pulsing outward and the vibrations pulsing inward, feeling the air on the skin, relaxing the jaw, receiving this next breath with a loosened belly are all practices that expand and open with time and practice.

What we place attention on gets bigger.  The body holds the key towards increased wellness and zest for life.  It is a means to inform you about the One True Thing-- your amazing self that is a source of wonder, awe and mystery.  Why not make some space and listen in?

Side note—there is a always a respect to the body when it has undergone trauma.  The process of “listening to the body” is always helpful with the aid of a guided professional.

Looking for a guided body scan?

Check out Blue Lotus weekly class Gentle Yoga and Meditation Thursdays 10:45am

Check out the Blue Lotus Complimentary On-Demand Sessions called “Chill-lax”

Check out the Insight Timer App

Check out YouTube

written by: Jennifer Reuter

“It's like in the great stories, Mr. Frodo. The ones that really mattered. Full of darkness and danger they were. And sometimes you didn't want to know the end. Because how could the end be happy? How could the world go back to the way it was when so much bad had happened? But in the end, it’s only a passing thing, this shadow. Even darkness must pass.

A new day will come. And when the sun shines it will shine out the clearer. Those were the stories that stayed with you. That meant something, even if you were too small to understand why. But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back, only they didn’t.

They kept going, because they were holding on to something. That there is some good in this world, and it's worth fighting for.”—-J.R.R. Tolkien

November is here...

It is an auspicious time to rest, rejuvenate, reflect and even celebrate all the great stories that you lived and experienced this past year.

The darkness, the light, and every experience in between has arisen on the movie screen of life.  We have lived through so much in one year.

Now is the time to consider rejuvenation again.  You know the word.  It is the act of making something newly fresh or full of energy.  Rejuvenation makes something old seem young again. It is the new day. It is the fresh outlook.  It is the sun that shines and makes things clear.

In order to make fresh one must pull back, restrain from further exhaustion, depletion, indifference or dullness. There is something good in this world, in our world, but if we are feeling stuck, burned out or uninspired it is hard to see and hard to fight for.

So I ask you.  Do you make time to rejuvenate?  How do you rejuvenate?

Wellness is a balancing act between rest and activity and when you don’t make the time to rejuvenate not only do you pay the price but your loved ones do too.  They feel the cloud and the poverty of spirit that hangs over your being.

These last two months can be a challenge to find that balance.  From holiday gatherings, end of year meetings, shopping, longer lines at the grocery store, traffic, and even avoiding the flu and covid. It is no wonder that by December 31, we end up hungover from the “Holi-daze”.

Don’t sacrifice your sanity.  Make the intention that you will find some time for YOU.  Schedule it.  Protect it.  Show up for yourself by finding a way to unplug where you can.  This can include a digital detox.  Spending too much time on social media?  The news?  Shut it down.  Even one day can make a difference.

Although there are diverse ways each person might rejuvenate the prescription is always the same:

1. Recognize that regular rejuvenation is necessary for everyone.

2. Give yourself permission that it is ok to slow down, pull out or pause.

3. Get to Nature

Spending time in nature is linked to both cognitive benefits and improvements in mood.   Nature improves one’s attention, taps creativity, releases stress and transforms stale energy. Nature can turn you inside out.

It makes sense.  Not too long ago our ancestors were living under the stars communing with nature in ways we have long forgotten.  We innately connect to nature and it is often the little things that become a sanctuary.  A garden of flowers.  A starry night.  The symphony of bird song.  The earthy smell after a rain fall.  The setting sun. The dappled light of palm trees dancing in the wind.  Nature is vast and and in her infinite ways she can offer shelter, peace of mind and renewal.

Elizabeth Gilbert, best known for her 2006 memoir: Eat, Pray, Love, said it best when she was asked how she rejuvenates.

“Dear Ones –

Years ago, when I was going through a really hard time, a friend of mine who was a naturalist gave me some beautiful advice about how to best take care of myself.

He told me, “When an animal in the wild has been injured, it has only two strategies for how to heal itself: It can rest, or it can go to the water. Right now, try to do as much of both as possible.”

Rest.

And then go to the water.

Drink the water. Submerge yourself in the water. Touch the water. Look at the water.

Then go back to sleep.

Repeat as necessary, until healing occurs.

Sometimes I forget these two magical principals — how to rest, and how to go to the water. Then I get overwhelmed by life’s challenges, and I trick myself into believing that I need a much more complicated cure than your average wounded animal. And sometimes I do need a more complicated cure, I guess.

But not usually.

Usually sleep and water will do the trick.

It always reminds me of that Isak Dinesen quote: “The cure for everything is salt water: tears, sweat, or the sea."

This morning — after a good night’s sleep — I went to the water. She has never let me down yet, and she didn’t let me down this morning, either.

(That said, when the ocean isn’t available, a long hot bath will work. Or a cold shower. Or standing naked under the garden sprinkler, which has been known to change the energy of a day, as well! As a final resort: Just drink 8 ounces of the stuff...whatever it takes! Get thee to water, people.)

Just rest, and go to the water.

It’s all gonna be alright.

That’s what the water always tells me, anyhow. And I believe in the water.”

Luckily we live Hawaii.  If you are here in the Islands…we are surrounded by the “stuff” and a walk on the beach might be just what you needed.

“Whatever it is” for you…don’t get stuck into circular pasterns that spiral down.  Unplug.  Unhook.  Restrain.  Make the priority to rejuvenate where you can even if it means saying “no” to something your patterning is saying YES to.  It is only a short while and chances are when you return you will find some spark and some good to keep going.

And….let’s not forget:

November is an excellent month to turn up the volume on gratitude.

“We can only be said to be alive in those moments when our hearts are conscious of our treasures.”—Thornton Wilder

What are your treasures?  Can you feel the aliveness of them in your heart?

written by: Jennifer Reuter

The National Academy of Neuropsychology (NAN): Brain Beat Podcast ft. Jennifer Reuter

Welcome to NAN

The NAN Foundation seeks to bring knowledge of brain and behavior to the public.

Click HERE to Listen:

Attention Matters. It has a tremendous effect on our brain health and overall well-being.

In this podcast, Jennifer Reuter (Director of Blue Lotus Kailua) differentiates meditation and mindfulness, defining mindfulness as more than just paying attention but a practice that cultivates traits such as kindness, friendliness, nonjudgment, and receptivity. She compares meditation to yoga since both seek to cultivate wholeness.

In addition, Jennifer explains contemplative neuroscience and changes in the body and brain due to contemplative practice. She further highlights the benefits of meditation to improve quality of life, for example, increased attention span, stability, ability to concentrate, physical healing, peace, and decreased metabolism, heart, and breathing rates.

Other subjects include mindfulness in the age of digitalization, self-compassion, and self-soothing – topics that are both timeless and timely, especially given the many challenges that the world presents us with these days.

For more episodes and information on NAN--click HERE.

NAN Foundation brings knowledge of brain and behavior to the public. Brain injury and brain disease can be life-changing and confusing.

NAN breaks down big brain topics into practical and informative points while serving as a resource and support for individuals, families and communities.

This blog centers around the brain health with questions like: Is this as good as it gets? 

The Brain

I use to buy into the myth that we humans only use 10% of this complex and amazing 3lb organ.  On some days it kind of feels that way. I was relieved to learn that we humans use every part of our brain—100% of the brain ever day.

So the inquiry I have is not in the “quantity of use”…rather what is the “quality”.  Is this as good as it gets?  Is it possible, despite age, to unlock, discover and stimulate more brain potential so the quality of life and well being increase?

Scientists in the field of contemplative neuroscience are asking these very questions.  The questions on their minds: What is the body-mind capable of with meditation training?

As a culture we are most likely to first take care of our physical bodies…and yes exercise is a wonderful way to keep brains healthy…and so are the crossword puzzles and the books we read…etc… but are there more ways to enhance brain health and hence quality of life?—are you satisfied…do you wonder if there is more?

Contemplative neuroscience is validating that meditation brings more. It is “fitness for the brain”.  Meditation fires and re-fires neural networks aimed at improving sustained attention, focus and memory while simultaneously enhancing important life qualities such as peace, calm and happiness.   

Contemplative Neuroscience at a glance

Since the early 1970’s meditation has caught the attention of scientists wanting to investigate it’s miraculous claims made by ancient texts, yogis, monks and serious meditators.  What began with a few investigations in a clinical laboratory setting rapidly evolved into a field of formal study called: “contemplative neuroscience”.

More specifically, this new field is the dedicated study of the neuroscience and neurobiology of meditation.

On the physiological level, some of the answers included a decreased rate of metabolism, accompanied by a decrease in heart rate, decrease in breathing rate, and decrease in previously elevated blood pressure,—all of which contribute to the decreased risk of hypertension and stroke.  (Benson; Wallace et al.1972)

On the neurological level, the answers are still coming in— but what is known—meditation is a trigger for “neuroplasticity” improving attention, compassion, empathy and kindness.  (Davidson et al. 2003; Lutz et al. 2004).

Scientists are now validating the benefits of meditation, revealing that it can indeed increase mental health, resiliency, and connection and treat anxiety and stress. It is exciting to see science and spirituality agree. This congruence is now motivating the skeptics who, up until now, wouldn’t have dreamed of meditating.

You are what you think…

What we steadily bring our attention towards creates neural networks —good or bad.  This is technically called neuroplasticity, also known as brain plasticity.  It is the brain’s ability to form and reorganize synaptic connections so that —despite age —brains can continually change their structure and pathways.

Bruce McEwen is one of the world leaders in stress research. His work helped to reveal the existence of brain networks that work for us and help us to adapt (positive neuroplasticity)— and brain networks that work against us, impede life and make us feel stuck (negative neuroplasticity).

By installing new habits like meditation we can train the brain to work for us in ways that increase well being and quality of life.

The three meditation styles that have been extensively studied include: mindfulness, compassion training and transcendental meditation (TM).  Although these are different practices, at root they share the same principal which is when your mind wanders bring it back to the chosen focal point.

What is clear from all the studies is that there are measurable benefits for everyone no matter how long you have been practicing.

In the book: Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body the authors reveal the impact meditation has on a beginner (100-7 hours), long term meditator (1,000-10,000 hours) and yogi (12,000-62,000 hours includes a 3 year retreat).  Specifically for the beginner, benefits

included less mind wandering, better focus and working memory.

In the Sara Lazar studies, conducted with Mass General and Harvard Medical Center, the findings demonstrated that people with no prior experience, engaging in a 27 minute daily mindfulness-based practice for 8 weeks experienced a thickening in several regions of the brain and shrinkage in the amygdala (a region of the brain known to play an important role in anxiety and stress).

Her studies in the long-term meditator category (7-9 years of practice) demonstrated an increase of gray matter in several areas of the brain…including the auditory and sensory cortex, prefrontal cortex (an area linked to decision making and working memory).  Her startling discovery was that most people see their cortexes shrink as they age, but 50-year old meditators in the study had the same amount of gray matter as 25 year olds.

Another arising question: is it possible to meditate and keep your brain young?

Contemplative Neuroscience is just scratching the surface and there is still much to understand and explore—for instance- the other varieties of meditation.

The important note that contemplative neuroscience wants to make is that all such effects are unlikely to persist without sustained practice. Meditation is not the next fad diet but a lifestyle commitment.

If you want to begin meditation but are wondering where to start-it is best to consider a practice that has roots—meaning it has “standed the test of time”.  It is understandable that we want the best strategy for ourselves and by looking for the best it may “stall” getting a meditation practice going.

There is an encouraging story —once when a great saint of India (Neem Karoli Baba) was asked which meditation strategy is the best, he answered “Subek!”—which is Hindi for “They are all one!”

Trust your instincts. Have faith. Jump in. The most authentic meditation practice is a self-validating one.

You will know it is working when you experience growing states of generosity, kindness, focus and the quality of your life and well-being increase.

There is always more.  Don’t settle for less.

written by: Jennifer Reuter

Gandhi inspires us with the words:  “BE  the change you wish to see in the world…I believe global peace starts at the individual level and self compassion is a means to that peace…however it is often misunderstood and not practiced enough.

This past year I have been exploring self compassion practices with Tara Brach and Jack Kornfield as a means to help with difficult times.  I am loving the resiliency and fresh outlook that results when I can actually do it.  I notice a greater sense of well-being, connection and care for myself which in turn widens the care I can offer to others in my life.

The hardest part is the remembering and discipline to do it.

I have found that it takes courage to care —especially for my SELF and especially in a culture which fears it. The polling on self compassion revealed 5 common misunderstandings:

1. Pity Party. Self compassion = pity party. No one likes someone who is having a pity party.

2. Weak. Males especially did not like the idea of feeling weak and soft.

3. Self indulgence. People believed self compassion was just about being “nice” to your self and giving your self lots of pleasure and doing whatever you wanted.

4. Selfish. Self absorbed. Narcissistic.

5. The #1fear of self compassion— it will undermine your motivation. If you were compassionate to your self you would get soft and lose your drive and you would not achieve your goals. So…better to criticize your self.

As you can see it takes courage to care—especially if you identify with any of these 5 misunderstandings.  The good news: Self compassion is no longer a nice idea.  It is well researched with over 1200 articles of hard empirical data to show that all these fears of self compassion are false.

As I continue to explore and practice self compassion, I have noticed that it takes discipline.  For example, when I am triggered by my teenager or co-worker it does not feel natural to pause and experience compassion for my predicament.  I am usually hijacked by immediate feelings of bodily discomfort and a waterfall of reactive thoughts.  If I manage to keep my mouth shut— I will remove, distance and distract myself from what is terribly unpleasant.  I honestly don’t want to deal with it.

But when the dust settles and when I can remember to discipline myself into a quiet, compassionate moment “that difficulty” looses it’s dominion over me and I am able to see differently— myself, others, and even a bigger picture of the world to which I belong.

Instead of pushing down the unpleasantness, wearing it on my tissues and allowing it to cloak and dampen my outlook I am learning there is another way.

Self compassion can be an important coping mechanism.

In order to qualify as self compassion these 3 components must be exercised:

1. Mindfulness: being with the pain/discomfort without avoiding or getting carried away with it.

2. Kindness: treating oneself the same way one would treat a good friend. Notice the motivation “to do something about it”.  This would also include supporting and protecting oneself and sometimes saying NO to things that are harmful.

3. Shared humanity: This is really important for distinguishing self-compassion from self-pity. This is the acknowledgment that the human experience is imperfect and that all people lead imperfect lives and make mistakes. All people are flawed.  So “just like me" others encounter challenges and hardships.   This realization helps one to stop over identifying with the situation and realize there is a greater sense of connection and belonging.

As creatures of comfort—it takes discipline to NOT resist but lean into the discomfort. Science also says that humans share a negativity bias which is why self criticism might feel more familiar then self kindness.

But here is the thing: It feels good to care—and humans evolved to care.  It is what separates us from reptiles.  When we give others or ourselves care/compassion (things are pretty much the same either direction)— what we're doing is tapping into the caregiving evolutionary system of our brain.  A reward is felt in the body and we become our own pharmacy.  It feels good because the physiology of self compassion is oxytocin and opiates while the physiology of self criticism is cortisol and adrenaline.   

If you ask people how they treat themselves when they're challenged, fail or make a mistake versus how they treat their friends, most people respond that they treat themselves radically differently.

What would it be like to receive the same caring attention from yourself when you needed it most?

There's a lot of research done with veterans, people going through divorce and/or people dealing with major health issues that said their practice of self-compassion increased their strength and resiliency. It did not make them weak, soft, self absorbed nor self indulgent.

Consider this:

Your child or a child has come to you and is very upset.  Would you offer this child 10 cookies, 5 bowls of ice cream and all the screen time in the world?  Or would you look into their eyes and sincerely acknowledge their feelings as important and real?

Would you tell this child to go take a hike because you are too busy right now and they are being ridiculous?  Or would you be kind, welcoming and even remind them that other children experience difficulty and that they are not alone.

What if this child was your inner child?

What does a self compassion practice look like?

1. To the degree that it is possible— turn towards where the suffering is and be willing to be touched by it.

2. Respond in some way with kindness and care. For some it might take the form of prayer or chanting. For others it might take the form of resourcing to the great sky, the mother, Jesus, or the buddha. The idea is to remember that it is not the small self that has to hold all the suffering. For others it might look like active service. Everyone is different—so it is important to know what works for you.

3. Remember the shared humanity component—you are not alone. We are all filled with unrealistic self demands and expectations and ultimately we are not perfect and we do make mistakes.

What we give is what we get back.  If you give yourself compassion what you get back is more compassion for your self and others.  In a world that appears to be burning, in a world of mass shootings and heart break, in a world of global unrest…compassion can and will make a difference one human at a time.

It takes courage and discipline to hack our autopilot states of reactivity and awaken our mind to new possibilities of being and doing.   But with practice we can collectively learn to expand awareness, strengthen our minds and cultivate more states of resiliency and well being which again represents the inner light we all value.

It is never too late in life to learn and apply something new. The ground under our feet is our shared humanity.  Earth needs us more than ever to find the courage to care, while invoking receptivity and patience towards ourselves and the ones we call “others”—because in the end we are all in this together.

Looking to know more or view the science on Self Compassion?

Dr. Kristin Neff—take a survey—how compassionate are YOU really?

https://self-compassion.org

Radical Compassion by: Tara Brach

written by: Jennifer Reuter

“Health is a large word.  It embraces not the body only, but the mind and spirit as well: and not today’s pain or pleasure alone, but the whole being and outlook of a man.”—James West

To live a life in harmony free from physical, mental and emotional pain is something we all value.  Today is a great day to tune into your own health. Any tweak or improvement you can make will have a positive effect— no matter what your age.

This blog focuses on “exercise for different decades of life”.  Exercise is one of the key components to increased health span.  Most people confirm it is not about how long you live…it is about how well you live.

From the time we take our first inhale to the time we take our last exhale we have a body.  It is a miraculous gift.  It is one that needs constant “kind” attention and applied effort no matter what age you are.

There are different considerations for each decade of life that will help to increase not just your life span but your health span.

Scroll down to view your decade of life.  Truly you might find some inspiration in any of the decade categories so scroll the decade above and below yours —if you want to take a deeper dive there are books recommended at the end.

In addition to the inspiration for each “decade” you may want to take time to:

review the guidelines set by ACSM (American College of Sports Medicine).

Which one of the ASCM guidelines could YOU bring more attention towards TODAY?

ACSM GUIDELINES:

• All healthy adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, or vigorous intensity aerobic activity for a minimum of 20 min on three days per week.

• Every  adult  should  perform  activities  that  maintain  or  increase  muscular  strength and endurance for a minimum of two days per week.

• Every adult should perform stretching equal to or greater than 2-3 times per week. Daily stretching is most effective. Holding a static stretch for 10-30s is recommended for most adults however in older adults holding a stretch for 30-60s may confer to greater benefit toward flexibility.

• One day of rest

Exercise For Your Decade:

In your 20’s:

Enjoy youth—This decade is about discovery.  Discover movement and exercise you love while learning proper form. Proper alignment and form teaches you about your biomechanics and it helps set good habits for future decades ahead. You can get away with abusing and overworking your body (even with poor alignment)—but that doesn’t mean you should.  20 somethings tend to gravitate to cardio but don’t forget the other ASCM guidelines.

You are also increasing bone density which will be crucial for staying active later on and preventing osteoporosis.  YES— prevention starts now.

Start countering your student career by learning Yoga.  Yoga not only unwinds text neck, slumped shoulders and couch potato low back but yoga also inspires one to get still and resource well being from “within”.  This helps build the resiliency needed for the future decades when your life demands that you be all that you can.

In your 30’s:

This is often the decade for career and family.  Aging and weight gain begin to surface.  If you’re not doing any regular physical activity around the age of 35, you will start to experience a loss of muscle mass.

If you have not added strength training now is the time.   Strength training is essential for many reasons: it elevates human growth hormone & the more muscles you have the more calories you will burn at rest.

If you have not been successful in adopting an exercise routine you might consider hiring a personal trainer or going to group classes. One hour of circuit training (cardio and resistance) can combine both your cardio and strength.

Be a mover.  Take the stairs instead of the elevator.  Park the car further away so you walk.  Get a standing desk.  Switch your exercise routine so your body doesn’t get use to the same thing.  You are setting habits for the future decades.  Every bit of movement matters and can provide significant benefits.

In your 40’s:

Gravity has now had 3 decades to pull things down.  Hormones are a topic along with slower metabolism.  Remind yourself that exercise is the number one form of preventive medicine and every time you get interrupted, side tracked or fall off the wagon—find your super power to start again!

If you just started exercising at 40—congratulate yourself!  You have this—invest in a trainer learn pilates or take some group classes.

Exercise is starting to change in this decade.  It takes a little longer to recover and if you miss a night of sleep it can really slow you down the next day.  Aches and pains are creeping in.

This decade is about precision and form, quality not quantity.  Hold positions longer with more control—you will be surprised at the “aha’s you will discover”!

If you have been running, playing tennis or only doing asthanga/bikram yoga (set sequence) for the last 2 decades you might want to consider something new.  The body needs fresh stimulus to stay optimized.  Be open to trying a new fitness class.

HIIT (High Intensity Interval Training) or working out with a pattern that builds to “microbursts of physical intensity”  helps produce a positive biological response. It not only helps promote muscle-building hormones while increasing caloric expenditure but it also improves muscle elasticity and turns on longevity genes.  But remember this decade you can’t afford to be sloppy.  Moving fast without awareness of form and alignment can be a disaster. It also takes longer in this decade to recover so make sure you have enough down time for maintenance and repair.

Posture is everything: think pull in and up.  Whether you are in the grocery store, doing the dishes, walking down the street, pull your chin in, engage your core in and up and bring shoulders back and down. All day long…find good posture.

YOGA.  This will help to manage stress, build balance, maintain posture and improve your flexibility.  Roll it out.  If you have not started rolling your fascia try to incorporate this in a couple of times a week.

In your 50’s:

“Do no harm”. Adopt this mantra.

As you get older, your capacity to heal lessens— so adapt your fitness routine as your body changes.  Be open to gentler workouts and if something hurts don’t do it.

If you are not active—start now because it is never too late. Entry point exercises include: walking 10 min a day and increasing that by 5 min each week, restorative yoga, gentle yoga, yin, beginners pilates, Tai Chi as well as aqua classes.

If you are “new” to exercise there are “sensations” that come with muscle fatigue. In the beginning this can often get confused as “pain”.  With practice you will learn the language of your own body and you will be able to discern if something is truly painful because it is out of alignment or if there are lots of “sensations” from getting stronger.

If you are active you might have noticed that the recovery time takes longer now.  If you had a strong bike ride, run or HIIT class trying to repeat that the next day is NOT recommended.  It is important now to warm up before exercises and add longer stretches at the end of your routine.

If you can’t run pain free anymore…ride a bike or go for a swim.

If you are attached to your activities and consider them as part of your identity—think about the longevity of your muscles and joints.  Think twice before wearing them out.

Take care of today and the future will take care of itself.

Rolling on foam rollers or therapeutic Tune Up Balls is just as important as exercise. A few times a week for at least 10 minutes can help loosen the fascia and help muscles work better.  Rolling can be your first line of defense against hip or knee replacements.  Rolling coupled with yoga or stretch is an excellent way to get both in.

Posture. All day long.  Scan the decade above (In your 40’s).

In your 60’s:

Average age of retirement is 62.  If your career left you hustling for the last couple of decades and you have struggled with lack of time…NOW is the time to make your health and movement a priority.  You want to dodge assisted living as long as possible.

Problems like arthritis, bad knees, and spinal stenosis (a narrowing of the spaces between bones that can put painful pressure on the spinal cord) become common.  Don’t give up on exercise.  Talk with your doctor, physical therapist, and the experts in fitness.

Aquatic fitness classes, a healthy choice at any age, are a good option for exercise because they use a lot of muscle mass while reducing stress on your joints. Gentle yoga classes are another wonderful option and they incorporate balance and light strength.

Decline in strength is lack of use.  Make sure you are getting resistance training.

Group classes are a great way to combine physical activity with social time.  Social connection is important for health.  If you are recently retired, it can be an effective way to make new friends.

In your 70’s:

They say the seventies are like the sixties now.  What are numbers anyway?  Continue to stay active in the movements you love.  Staying strong and flexible now will help you maintain your independence longer.  If you have access to a gym—the fitness machines can reduce impact on your joints.  If you feel the effects of arthritis, don’t let it stop you from doing cardio.  Look for types that can reduce impact on your joints.

Tai Chi, dance and yoga all help to move the body in many directions while incorporating BALANCE.  This is not only good for connective tissue but neurologically helps stimulate the circuits of the brain.

Balance is crucial.  Balance daily. When you are brushing your teeth, shaving, cooking.

Don’t push your body

In your 80’s:

Congratulations!  The average adult life span in the United States is 78 years. Keep going and it is always good to remember that you are never to old to learn something new. Learning new movement skills helps your brain as well as your body.

Resistance training equals independent living.  Balance, walk and respect your age.

“Brain gym”.   Don’t be afraid of technology. Every time we get confused or we learn something new—the circuits of the brain fire to keep us younger.

The pandemic has increased possibilities for on-line learning.  In the comfort of your own home you can keep stimulated and even take some age appropriate exercise classes.

In your 90’s:

Never stop exercising. If you have made it this long—keep doing what you are going.   You can add muscle mass at any age—strength training is a must even if it is a few minutes at a time.  Whatever physical activity you can do, do it as often as possible.  Keep balancing as often as you can remember.

Bottom line: It is never too late to start.

With practice and in time you can become your own personal wellness coach and learn to sense what you need when you need it.  Now that is empowerment!

Book Recommendations (also used for this Blog):

Age-Defying Fitness

The New Rules of Aging Well

Lifespan: Why We Age—and Why We Don’t Have To

written by: Jennifer Reuter

“There are things you can’t reach. But you can reach out to them, and all day long. The wind, the bird flying away. The idea of God. And it can keep you as busy as anything else, and happier.” – Mary Oliver

Mary Oliver was born on September 10th, 1935. She was an American poet and winner of the Pulitzer Prize and National Book Award. She died in January this year at the age of 83.

Oliver left us with her poetic treasures. A gift that so many of us adore and cherish. I humbly offer this article as a tribute to her poems, wisdom and timeless messages that continue to inspire and transform our journey as a human collective.

Oliver contemplated and wrote about the greatest love of her life––-nature. The natural world was her church and spiritual refuge. She possessed a remarkable, intuitive perception with which she used to brilliantly express nature’s wonders and their unseen healing powers. Her message: nature is medicine.

I enjoy sharing her poems with my kids. They are simple, elegant and lovable and because of that she is accessible to everyone regardless of age, culture or education.

Oliver constantly invites us outside to experience natural medicine. It is here where we can rest, listen and nourish parts of our inner spirit that have become fragmented.

“Resting in nature” was Oliver’s spiritual practice. It is what made her a mystic in every sense of the word—living in a “divine communion” with the natural world and it’s wonders. She writes, “I have refused to live locked in the orderly house of reasons and proofs. The world I live in and believe in is wider than that.” She was eager to express this wider world and welcomed us into it.

In her poem entitled "To Begin With, The Sweet Grass" she writes, “The witchery of living is my whole conversation with you, my darlings. All I can tell you is what I know. Look, and look again. This world is not just a little thrill for the eyes. It’s more than bones. It’s more than the delicate wrist with its personal pulse. Its more than the beating of the single heart. It’s praising. It’s giving until the giving feels like receiving. You have a life. Just imagine that! You have the day, and maybe another, and maybe still another.”

She teaches us that every moment we are “present” is another chance for praising. These messages pervade her writings. Whether it is to become present to the ocean, roses, grasses, stones, or swans she wants us to join her in becoming more attentive and absorbed. She believed that we receive nature’s gifts by giving it our full attention.

In her poem “Evidence" she writes, “And, where are you, with your ears bagged down as if with packets of sand? Listen! We all have much more listening to do. Tear the sand away. And listen. The river is singing.”

Have you ever had the feeling, after getting quiet and still, that there is more to life than what meets the eye? This was Oliver’s invitation and challenge to each of us––to find the deeper meaning in all things. That just because you don’t see something on the surface, doesn’t mean there’s not something more there. There is so much we can't see with our eyes, or hear with our ears, yet it is still there. This energy, sometimes called prana shakti in yoga, is alive, potent and inside everything on this planet.

We all know intuitively that there is more to life than what meets the eye. Simply pausing, feeling it and contemplating it ignites our 6th sense and transforms our day to day experiences. Oliver tapped into this. She was in touch with the prana shakti and gorgeously expressed her experiences in her poetry.

It’s like in the movie Star Wars when the Jedi's have to use the "force." What they are really doing is intuiting the deeper meaning of what’s out there. With contemplation they are able to harness their powers that lay dormant.

Oliver’s contemplations on the transformative effects of beauty inspires me. “Beauty without purpose is beauty without virtue. But all beautiful things have this function—to excite the viewers toward sublime thought. Glory to the world, that good teacher.” The world is teaching us that beauty can be found anywhere. It doesn’t always have to be the grand feathered peacock, it can also be the ordinary, simple things.

For instance, in the poem “Mindful” she writes, “Every day I see or hear something that more or less kills me with delight…it is what I was born for—to look, to listen…Nor am I talking about the exceptional, the fearful, the dreadful, the very extravagant—but of the ordinary, the common, the very drab…” We often desire and are searching for the metaphorical fireworks to go off in our life. If this is the case, we may be waiting for some time. Most of us are severely dehydrated and are desperate for some soul refreshment. It is helpful to remember that less is more.

The soul’s refreshment is the simplicity of life––the true beauty that surrounds us in every moment. Ask yourself, what can I feel in my heart when I am looking into the world just witnessing? Am I “here” for it? Or, as Oliver said, “...am I just swimming in my thoughts?”

Oliver asks the question, “If you have not been enchanted by this adventure —your life—what would do for you?” I wonder how many times she asked herself that question when she was growing up. Her childhood was “un-enchanting.” She revealed in personal interviews that her family was very dysfunctional and that her father sexually abused her. Instead of withering on the vine, the tenacity of her inner spirit drove her outside into nature where she took long walks.

Those long walks became her enchantment—the remedy for her broken heart. She wrote about her parents only one time ending with, “I give them-one, two, three, four—the kisses of courtesy, of sweet thanks, of anger, of good luck in the deep earth. May they sleep well. May they soften. But I will not give them the kiss of complicity. I will not give them the responsibility for my life.” Self pity would not be her companion. Oliver was determined to take responsibility for her future and follow her bliss. I am grateful she did, because her poetry now greatly influences me and countless others.

Her words refresh my tired eyes and weary states of being. She is an inspiring role model and a true teacher. Can we all be a little bit more like Mary Oliver? When life is getting us down, can we pause to hear the song of the birds? See the dazzling colors of the flowers? Smell the rain as it touches the earth? Can we trust in nature, even in the silence and stillness? And allow it to console and nourish the dissatisfied places in our hearts?

True nourishment is “somatic.” It is distinct from the brain. We cannot “think” our way towards nourishment, it comes from experiencing a felt-sense of well-being. The elixir is not always found in words, but found in the language of the heart through feelings, sensations, pulsations and vibrations. The universe is constantly trying to communicate with us in this language. Remember to stop and feel it from time to time. If you suddenly and unexpectedly feel joy, give in to it. In a world where hate and chaos is everywhere love is always the way. And there is always more to learn than what is on the surface. Oliver taught me that.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

“Try something different – surrender.” —Rumi

Photo by Erriko Boccia via Unsplash

How do you feel when you are told to surrender, let go or soften into the present moment? I don’t know about you, but for me those words only work when I am feeling relaxed and peaceful. During times of stress, especially when I am caught off guard, surrendering does not happen automatically. It is a behavior that I have to practice.

According to Patanjali, the author of The Yoga Sutras, there are three actions or (kriyas) that constitute yoga: self-effort (tapas), self-study (svadhyaya) and self-surrender (ishvarapranidhana). He believed that these kriyas were the key to easing struggles, living fearlessly, and finding fulfillment in life.

Ishvarapranidhana can be translated in the following way:

Ishvara: a personal choice (in relation to the mystery of life)

Pranidhana: surrender, devotion

Patanjali was a non-dogmatic theist and a genius. He knew that if he wanted to teach the masses about the true meaning of yoga then the general term “Ishvara” would be more digestible. My guess is that he intuited that if you give people the choice of who they can worship they will be more open to listen to what you have to say.

Your personal choice

Over the past few years I have discovered new insights and strategies for embodying the kriya of ishvarapranidhana. The part that resonates with me the most is this concept of “personal choice.” The idea is that by following your heart, and making choices from this place, you are practicing self-surrender. This is much different than feeling like you have to surrender to a force that is distinct and different than yourself, like for example: Jesus, the Buddha, the Divine Feminine, Krishna or Allah.

There will always be suffering

What about surrendering to a state of being, in which all experiences arise, unfold and pass away? Could ishvarapranidhana also mean having reverence for the present moment?

When I think of this question I am reminded of a quote from the Bible: “for the place in which you stand is holy ground.” Is this ground in which we are currently standing holy and perfect in every way? Many of us may answer no. Daily stresses and emotional problems that come up are real and often debilitating—nothing feels “holy” about them. It is no wonder then, that both Patanjali and the Buddha taught that the universal human condition is suffering.

Modern neuroscience now agrees with these spiritual teachers. There is something about our human brains that cause us to suffer. Feeling disappointed with others or yourself, regretting not doing “enough”, the fear of getting older, feeling like you have “no time”––notice your tendency to judge and hang on to negative emotions like these.

The software of the mind has a “looping mechanism” and if nothing is done to attenuate and counteract negative emotions they will loop on relentlessly. This is called “negative neuroplasticity” and is what holds us back from happiness. This built in neurobiological system can either be helpful or harmful depending how you use it. So how can you hack the negative loops and re-wire with positive ones?

Say YES to life

There are new insights and strategies that can lead to positive loops. Adopting a daily practice of saying yes to the present moment is an excellent way to surrender and create a positive loop. “Always say 'yes' to the present moment... Surrender to what is. Say 'yes' to life - and see how life starts suddenly to start working for you rather than against you.” This Eckhart Tolle quote reminds us of what is possible when we say yes to life. Think of it as a form of “self regulation”, or a “devotion in motion.”

Saying yes to life is a way of training the circuitries of your brain. It is also a practice that encourages you to act more from the heart and less from your head. It is not easy to ask the ego to step aside. Letting life inform and guide you is a practice, and the bad news is life might have a different plan for you than what you want. I read once that we are born with one third of our traits and the other two thirds we need to cultivate. What kind of traits have you cultivated? By saying yes to the present moment you start to train yourself to become more resilient when unpredictable stressful moments arise.

Stay open and curious

A startling insight I have developed practicing ishvarapranidhana is the realization that I really don’t understand anything. My ego thinks it does, but that is where I get into trouble. Understanding that I don’t really understand myself, others or the world has become an interesting entry point into self-surrender. My ego shrieks at the idea of deferring power outside of itself, but for some reason (call it grace maybe?) when I stay open and curious, let my ego go and trust in a higher power, magic really does happen.

The power of mindfulness

In order to say yes to life, and allow a higher intelligence to direct us, we need to be “in-tune” to every moment in our lives. If your natural tendency is to rush through your day, you will likely miss meaningful messages that are being transmitted to you at any given moment. How many unconscious mental and physical routines do you have each day? Are tasks like driving home from work, checking the mail, doing the dishes or having your morning coffee things you do mindfully or do you do them on autopilot? If we are not paying attention we can easily become identified with our stories, cravings and phobias and become blind to the extraordinary moments of being alive. Hence, don’t take any task big or small for granted. They are all opportunities to practice living mindfully.

The Four Foundations of Mindfulness

Below are the Buddha’s teachings of mindfulness. You can practice one or all of them, it makes no difference. What matters is your intention.

1. Pause and become aware of your body. Notice your breath. What is your body’s relationship to the environment in this moment? Where is your body in relation to space and time? Sometimes we are so lost in our thoughts we don’t pay attention to where we are. Note how everything is constantly changing. We become mindful to such a degree that we become detached. It is then that we discover we are more than just our bodies.

2. Pause and become aware of sensations. What information are your senses bringing in? Are they pleasant, unpleasant or neutral? These inquiries can lead to powerful self-mastery skills especially with addictions. Just having a devotion to this pause itself can prevent us from behaviors that don’t serve us.

3. Pause and become aware of the thought patterns that are in our consciousness. What are the characteristic thoughts? The memories? The images? Note how you can be dragged here and there by them. The pause itself can be a way to observe thoughts without getting involved, and overtime you can learn to disidentify with them.

4. Pause and become aware of the totality of the previous three. What are the overarching ideas and concepts that shape your daily experiences? The ideologies and structures of your own reality? Eventually you will get better at analyzing them and their constituents.

Meditate on this

Meditation has helped me tremendously with getting in-tune, detaching and disidentifying from all of the labels and fears I like to believe are real. It helps me focus and and get centered on the astonishing reality of my existence right now. When I am not ruminating over my worries I notice I have so much more brain power that can be channeled into my actual reality.

I am not a purist. I value various wisdom traditions available to us on this planet. Patanjali was a yogi and the Buddha (no shocker here) was a “buddhist”. Both had similar views, but different ways of teaching. We can learn from these great masters if we stay open and willing to surrender.

The Bhagavad Gita teaches that “yoga is skill in action”. This always reminds me that life is dynamic and it is how we bring our consciousness to life that makes all the difference in our experience.

A Yoga Unplugged collaboration - written by Jennifer Reuter, edited by Sarah Burchard

Photo by: Ketino Photography

“Eat food. Not too much. Mostly plants.” - Michael Pollan

Nutrition is a complicated subject. It’s complicated for two reasons:

 1. Nutrition is a fledgeling science that is constantly changing.

2. Everyone is different, and therefore requires different dietary needs. 

So, how do we figure out what’s good for us if we can’t trust what we’re told and we don’t know what our ideal personal diet is? Unlike nutrition itself, the answer is actually quite uncomplicated. Eat real food and practice mindful eating. 

Eat Real Food

Nutrition is important, but counting calories and obsessing over macro nutrients is a battle that you can fight forever and never get right. This is why it is so important to focus on eating a diverse selection of real food on a regular basis, versus eating a restrictive diet. We’re talking vegetables, fruit, whole grains, legumes, nuts, fish, poultry, meat, eggs, etc. Shop for ingredients instead of packages, cook more at home and eat foods that you enjoy and that make you feel good. 

Restricting foods from your diet, because you think they are “bad”, will never last long term and can create unhealthy eating patterns, like binging and food moralizing. Enjoy life’s indulgences, and practice moderation and non-judgement.  

Eating a diverse diet in all nutrients (versus focusing only on certain ones), ensures that you are receiving everything you need for your body to function optimally. When you do buy packaged foods, focus on what is in the ingredient list versus what health claims are on the front of the package. They are highly unregulated and often very misleading. 

Above all, have compassion for yourself and make value-based decisions. 

Mindful Eating

Practice being present. And then, practice bringing that presence into your meals. Notice your eating habits. Do you take your next bite of food before you are finished chewing the first bite? Are you on your phone the entire time you’re eating? Are you chewing thoroughly? Do you rush away from the table as soon as you are finished? These are all habits that you may do unconsciously. By bringing mindfulness to the table, you start to notice these habits and become better equipped at stopping them in their tracks. 

You may find, that you don’t need as big of a portion of food as you thought you did to feel satiated. Stomach aches and indigestion from eating too much or too quickly will begin to go away. You will start to notice which ingredients you have trouble digesting, and might decide you are better off without them. You may even lose weight over time. 

It’s not about forcing yourself to be a certain way, it’s about noticing your habits and gently adjusting them in order to bring yourself back into alignment with your truest values. 

If you are interested in learning more about cooking with real food visit The Healthy Locavore or follow me on Instagram @yearofingredients 

If you are interested in learning more about mindful eating I encourage you to check out the Mindful Meal Challenge, by neuroscience Ph.D Darya Rose.

Written by Sarah Burchard

Sarah Burchard is a writer, marketer and ingredients driven chef. She is the author of The Healthy Locavore, a food and lifestyle blog that focuses on cooking, healthy habits and supporting local. Sarah also leads farmers market tours and hosts farm-to-table events in Honolulu. Follow her on Instagram to learn more about local Hawaiian food.