Tag Archive | #Livinginthemoment2015

Mindfulness-Meditation-Affirmation🙏🏽

Oct29

 

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My experiences fighting colon and breast cancer played a tremendous role in my consciousness. My self-awareness was heightened by coming face to face in a real way with mortality.

 

But the fact is, you don’t have to experience some tragedy or moment of truth to start living a mindful and conscious life. The purpose of this post and the current series – “Mindfulness and Meditation” by Dr. Richard J. Davidson is to provide a life opportunity to learn to appreciate the silence in meditation and the awareness it brings.

 

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My wish is to be a conduit for making it a practice to live in the here and now, not the past or the future. Realize that NOW is the only reality there is.

So, as I promised in my previous post, this lesson’s Meditation Technique is:

 

“The Body Scan”

A Sensory Experience of the Body. 

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This practice will focus on:

• The systematic review of regions of the body.

• Connect the mind to what we’re experiencing physically.

• Improve our Focus and Intention.

 

Guided Meditation

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Led by Beverly Hays Center for HealthyMinds

University of Wisconsin-Madison

  • Make yourself comfortable. Sit in a chair and allow your back to be straight, but not stiff, with your feet on the ground. You could also do this practice standing or if you prefer, you can lie down and have your head supported.

  • Your hands could be resting gently in your lap or at your side. Allow your eyes to close, or to remain open with a soft gaze.

  • Take several long, slow, deep breaths. Breathing in fully and exhaling slowly.

  • Begin to let go of noises around you. Begin to shift your attention from outside to inside yourself. If you are distracted by sounds in the room, simply notice this and bring your focus back to your breathing.

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  • Slowly bring your attention down to your feet. Begin observing sensations in your feet. You might want to wiggle your toes a little, feeling your toes against your socks or shoes. Just notice, without judgment.

  • Perhaps you don’t feel anything at all. That is fine, too. Just allow yourself to feel the sensation of not feeling anything.

  • Move your attention up to your ankles, calves, knees, and thighs.

  • Continue to observe the sensations you are experiencing throughout each region of your body. 

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  • Let your attention expand out to include the entire body as a whole. Bring into your awareness the top of your head down to the bottom of your toes. Feel the gentle rhythm of the breath as it moves through the body.

  • As you come to the end of this practice, take a full, deep breath, taking in all the energy. Exhale fully. And when you are ready, open your eyes and return your attention to the present moment.

 

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When we ground ourselves in meditation practice it benefits not just us but others as well. It reminds us to take the time to ask – “How am I feeling today?” What emotions am I aware of?

The practice of self-awareness in our physical body helps us better connect with our emotions. 

I love the idea of Meditation without judgment as a basic premise. Knowing that it’s okay to accept what is and move on. Understanding that loving oneself is paramount to loving others. We are all connected and when we reaffirm love for ourselves it can allow us to embrace and forgive others.

 

The Universe dictates that Love, Compassion, and Empathy are the essence of what our lives are meant to be. As John Lennon once wrote:

 

“I am the Walrus”

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Cultivating Well-Being With Mindfulness Meditation🌞🙏

Oct24

Mindfulness and Well-Being Techniques to build Compassion and Empathy

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What’s Your Emotional Style?

Being diagnosed with both Colon and Breast Cancer at the same time heightened my self-awareness big time! It slapped me in the face and said, “girl, you better appreciate each precious moment you’re given because this fight is fluid as is life.”

I wouldn’t wish cancer on anyone but facing your mortality can be seen as a blessing. It affords you a second chance to treasure your life, family, and friends, like never before.

 

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Since then, I’ve made it a priority to cherish the time spent. Heck, I even named this blog, Livinginthemoment2015, marking my year of living with cancer and its impact.

However, you don’t have to wait for some tragedy or moment of truth to start living a mindful and conscious life. Take advantage of this post and the current series – “Mindfulness and Meditation” by Dr. Richard J. Davidson and use it as an opportunity to learn to appreciate the silence in meditation and the awareness it brings.

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Make it a practice to live in the here and now, not the past or the future. Realize that NOW is the only reality there is.

 

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“Certain meditation exercises have been proven to lower stress, anxiety, and depression. They have also been shown to change the self-awareness, attention, and resilience dimensions of emotional style.” Dr. Richard J. Davidson

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The goals of Dr. Davidson’s meditation techniques are:

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° To foster a routine of daily practice for cultivating well-being.

° Establish a simple meditation process taking a few minutes a day.

° Recognition that one size does not fit all.

° Making meditation work for you.

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This lesson focuses on the technique of “Mindfulness Breathing Meditation”

 

 “If we can pay attention to our breathing, we can pay attention to almost anything.”

Guided Meditation

◊

Led by Beverly Hays Center for HealthyMinds – University of Wisconsin-Madison

  • Sit comfortably, spine straight and strong but not rigid, body relaxed. Release any tension in your jaw, shoulders, neck or anywhere that you may have the habit of holding stress. 

  • Breathing through your nose, take a gentle but deep inhale. And as you release the exhale, allow your eyes to drift closed, or if you prefer, just lower and soften your gaze. Begin to turn your attention inward, taking a moment to notice your inner landscape, the state of your mind.

 

 

  • Are there emotions present? Are you sleepy or energized? Mind buzzing or calm? Without forming an opinion or passing judgment, just notice this.

  • Now, with a deep inhale, imagine that you are gathering in any mental residue from your day. Any problem or unfinished business that is tugging at your attention. And with a complete exhale, release it, and see it all drop away.

  • Notice your breath as you set your intention to be present for this meditation.

  • Letting the breath come to you, without attempting to change or control it. Just notice as it falls into a natural rhythm.

  • Breathe in, breathe out. When thoughts arise, which they will just notice them, and let them pass away.

  • Gently return your attention to breathing. Calming, centering, constant. There is only this moment, this breath; connecting mind and body.

  • When you’re ready, take a deep, intentional inhale, and with your exhale, release your attention to the breath, and open your eyes.

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“As you move through your day, it may be helpful to remember that breath is always with you and can be used, in the moment, as a method to calm and focus your mind.”

 

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I use this Breathing Meditation to take myself out of my surroundings and re-focus on feeling centered and present. Taking a body scan* is also an effective way to gauge your emotions. Do I feel anxious, tension, pain? Being aware of your emotions helps with empathy and compassion. Often times we lash out at others when feeling anxiety or anger. Recognizing this internal state can allow us to halt the impulse and take a breath.

 

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Why are we feeling this way? A lot of times our anger has nothing to do with the moment or the person on the receiving end. I know I’ve been guilty of holding onto anger until finally exploding over something that has nothing to do with the current situation.

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* “The Body Scan Meditation”

Next time we’ll delve into this technique to garner a further understanding and awareness of self; using the silence of meditation to practice being in the moment and your present self.

 

1 Year Ago Today – Day 1 of My Chemotherapy Journey 🙏🏽💕

Oct20

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Today I celebrate being Cancer Free and look back at my first day of Chemotherapy. What a difference a year makes. The uncertainty of the road ahead but complete faith in God’s healing love. 

I still believe what I said a year ago that God loves me so much he placed this task before me to strengthen my faith and raise my consciousness to a higher level.

I can’t express enough my gratitude and thankfulness for all the love and support from my family and friends. Today I celebrate you and how you lifted me through prayer and faith, helping me in Defying Gravity.

 

My heart is so full. I love you all!

💖

I created this video on my 11th out of 12 chemo treatments as an expression of my feelings and experiences with fighting cancer. The song “Defying Gravity” from the Broadway play “Wicked” perfectly describes what I’ve taken away from my cancer journey. 

 

Shedding fears, my unwavering faith and belief that God is always with me and that I can accomplish anything I set my mind to is such a freeing and powerful realization I’ve been blessed to receive. 

 

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My message and desire for everyone is to embrace your faith and shed your fear. We only get one life, let’s enjoy it!

 

 

 

Mindfulness Meditation – What’s Your Emotional Style?

Oct19

 

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Each of us has a unique emotional style. However, sometimes our style can hold us back and prevent us from leading the life we want. Good news is, we can reshape our styles to complement our desire for happiness and a life associated with it.

This post is the second installment in my new course of study, “What’s My Emotional Style?”, “Mindfulness and Meditation” by Dr. Richard J. Davidson.

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When asked in group discussion why I was taking this course I described my practicing meditation in my fight against colon and breast cancer. I believe using meditation as a method for focusing on faith and healing worked and I’ve discovered my Purpose is to share this information with others. I want to learn more tools to grow and promote a life of happiness and well-being.

 

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Dr. Richard J. Davidson is a Psychologist and Founder of The Center for Healthy Minds at the University of Wisconsin–Madison and his lifelong focus of study have revolved around the neurological aspects of the brain in relation to our emotions and how to affect changes.

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The goal for studying Mindfulness and Meditation is to achieve happiness and well-being in life. Well-being is a skill we can cultivate like exercise. You can’t run a Marathon without a training regime. Day after day practice is necessary to affect the outcome and results desired. Achieving happiness and well-being can be accomplished if we practice healthier habits of the mind.

 

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This lesson on Mindfulness Meditation and Emotional Styles is about understanding the definitions and levels of each emotional range. Where do you fit on the scale? Too much, not enough, or just right. If you don’t like where you feel you fit, this awareness can help you work towards changing your brain and retraining it to make the adaptations you want.

Six Emotional Styles:

*Attention – Do you flit like a cat trying to catch a pointer light? Or are multiple tasks your forte’?

*Resilience – How quick do you bounce back from adversity? Can you take a hit and come back stronger, or does depression find you lying beside the road?

*Outlook – Do you savor the moment or is doom your best friend?

 

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*Social Intuition – When interacting, how well are you able to read another person’s non-verbal cues. Can you empathize and know when to speak or listen?

*Self-Awareness – What is your response to the emotional signals your body sends (my heart races when I’m angry) or are you even conscious of them?

*Sensitivity to Context – In group situations, how do you regulate your behavior? Are you having a few too many and pole dancing at your company banquet? Yikes! Or, are you afraid to speak or move in fear of embarrassing yourself?

emotional range of a teaspoon

Hermoine Granger and Ron Weasley – “Harry Potter”

Finding out where you place on each emotional spectrum can help you retrain your brain to achieve the level of awareness you desire. Watch out for levels of extreme on either end.

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I’m learning a lot from the variety of people sharing how they use meditation to center their lives. The benefits of taking those moments to focus or clear their minds. There’s not just one set viewpoint or practical use. The point is to give it a try, you might find some answers.

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  • Real Estate Agent Krista on Mindfulness Meditation – “Meditation helps to quiet your mind. In the car turn off the radio and observe who you are in the present moment.”

 

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I’ve always believed that awareness is the key to happiness. Living a mindful and purposeful life. Next time we’ll learn some meditation techniques to further our emotional growth.

 

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A Visit to Love💖

Oct13

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It always feels so good taking a trip back home. I am wrapped in love and kinship even before I pass under the Welcome to Michigan sign.

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Living in North Carolina I don’t get to revel in nieces and nephews birthdays or a lazy Saturday afternoon get together. I miss those moments and while I was going through chemotherapy for colon and breast cancer, I vowed to return home more often. (Except Wintertime, too much snow and too much cold😄)

Part of my recent family weekend included hanging out with my bestie and her husband for the incredible brunch at the iconic restaurant The Gandy Dancer on the campus of my beloved University of Michigan.

Go Blue!

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As I write this, I’m beaming reflecting on how blessed I am to have such a loving and supportive circle of family and friends in my life. God is truly amazing every day and I thank him for his never ending Grace and Favor.

 

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Love you all!

 

 

What’s My Emotional Style?

Oct6

 

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My husband and I have been married for 38 years so we’ve literally grown up together. From teenagers to what some call “middle age” or “seniors” which I flat out reject because I still feel 25.

However, I digress. So, he was the first person I asked about my emotional style. He commented that I used to be more calm and gentle but my involvement in politics has brought on a more “aggressive” style. I thought, hmm, valid point. The madness is driving me mad.

 

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One of the first remarks from the author of this course – “Mindfulness and Meditation” Dr. Richard J. Davidson was that “our emotional styles change as a result of the barrage of experiences and relationships we have.” Hmm again, wonder if my husband’s driving me crazy on occasion has anything to do with my “aggressive” style:) Love you honey😘

 

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Each of us has a unique emotional style. However, sometimes our style can hold us back and prevent us from leading the life we want. Good news is, we can reshape our styles to complement our desire for happiness and a life associated with it.

In my continuing quest for a deeper understand of myself and emotional health, I’m delving into the study of Mindfulness and Meditation.

 

Image result for mindfulness meditation

 

Dr. Richard J. Davidson is a Psychologist and Founder of The Center for Healthy Minds at the University of Wisconsin–Madison and his lifelong focus of study have revolved around the neurological aspects of the brain in relation to our emotions and how to affect changes.

Ω

The goal for studying Mindfulness and Meditation is to achieve happiness and well-being in life. Well-being is a skill we can cultivate like exercise. You can’t run a Marathon without a training regime. Day after day practice is necessary to affect the outcome and results desired. Achieving happiness and well-being can be accomplished if we practice healthier habits of the mind.

 

Image result for richard davidson meditation

 

When asked in group discussion why I was taking this course I described my practicing meditation in my fight against colon and breast cancer. I believe using meditation as a method for focusing on faith and healing worked and I’ve discovered my Purpose is to share this information with others. I want to learn more tools to grow and promote a life of happiness and well-being.

 

Image result for meditation quotes

 

We Can Change the Dimensions of Emotional Style and Cultivate Compassion and Empathy.

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Throughout the course, I will be learning techniques of meditation and lifestyle changes. I invite you to join me and ask yourself, what’s my emotional style and is it helping or hurting my desire for happiness and peace in my life?

 

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Mindful Meditation Space🌞

Oct1

Where do you go when the outside world is giving you a headache and the only reality is in The Twilight Zone?

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I purposely limit my daily news intake and will absolutely NOT watch so-called “reality” shows to help preserve a calm state of mind. During my fight against Colon and Breast Cancer, I relied on meditation to focus my full energies on the positive healing properties of faith. Give it a shot. Stop, take a deep breath and exhale. Feel the immediate release of tension. Just taking that moment to cease thinking about whatever had you about to explode can make a huge difference in your next steps.

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What got me think along these lines was a wonderful post I read this morning by fellow blogger, Sourav Adhikari, entitled “A List of Mindfulness Activities“.

My blog is all about living a life of Purpose and Mindfulness so I felt an instant connection. I recommend taking a look at Sourav’s motivational website, INDIHOPE, to read more inspirational articles on how to live a life of peace and happiness.

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Some of Sourav’s suggestions that immediately spoke to me were:

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*Rise early in the morning (me – but not too early:)

*Take a deep breath and meditate

*Be thankful for the day

*Express your love to your family

*Think positive about people’s actions

*Follow a call to action plan

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This leads me to the question – what does my meditation space look like? In what environment do I begin my day? Where do I go to clear my mind? How do I create my place of peace?

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Finding a space to clear your mind and connect with your inner spirit and nature doesn’t have to be an elaborate ordeal. If you have space and want to, you can specify a specific room to take your repose. Or, a small corner can be just fine. Wherever you feel a positive energy, utilize that as your place of peace.

 

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Some ideas for getting started:

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Choose a room or space that makes you feel good. 

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Keep the room simple and uncluttered. 

(Remember, this area should evoke peace and tranquility.)

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Add a touch of nature. 

Soothe your soul with music. 

Infuse a calming aroma. 

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Personalize your space. 

 

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The bottom line is to make it yours. Surround yourself with those items that bring calm, tranquility, and a sense of stillness.

 

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Mastering My Master Dream List!🔮

Sep26

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Remember when you were a kid and the question was asked, “What do you want to be when you grow up?”  Maybe you said, fireman, teacher, artist or whatever was in your heart. The point being, you’ve had dreams your entire life. Some of us embrace our dreams and some of us go, I don’t have time for “dreams”. Life is about reality and it’s just not going to happen.

Somewhere along the line dreams became a dirty word. Something for children. I believe without pursuing dreams we’re not really alive, we’re merely existing. And the result, this entire life journey becomes naught. To sum it up, we were born, went to some job we hated, and then we died. Now, is that the way you envision your life?

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Throughout our series, Discover What’s Next: Living Your Life on Purpose, we’ve been exploring our “Purpose” and the necessary steps to take as we travel down the road to awareness. This is our next exercise in the course, reflecting and writing down our:

Master Dream List

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Pursuing a dream doesn’t mean just thinking about it and boom, it’s realized. Achieving  our passions takes faith, planning, and execution. And the first step to that end is writing them down.

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So, now we’re going to create our Master Dream List. I want you to think of some of the wishes you’ve had since, well, forever. Is it a destination? Is it a career? Is it a creative endeavor? Whatever they are, put pen to paper (or fingers on keys) and take them out of your head and place them into view.

Let’s look at the things we’ve been saying we’re going to do but never have. Like my English teacher from junior high, Fannie B. Raeford used to say, “Procrastination is the thief of time.”

 

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Here’s my list so far. If you’d like to share, let me know yours in the comments.

 

Master Dream List

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* Trip to Florence, Italy – Traveling to in May 2017. I’ve been fascinated by the Renaissance artists for years and I made myself a promise after chemotherapy and radiation treatment for my colon and breast cancer to not waste another minute on dreaming about the journey but act on it since I fully understand that tomorrow is not promised. So excited! Don’t worry, there will be a post on the trip.😊🛄

* Writing a book – Watching Oprah Winfrey’s SuperSoul Sunday and listening to authors who write about faith and positive energy I said to myself, “Hey, I not only have the experience with the subject matter thru my cancer journey but I’ve been chronicling these experiences from day one.” There’s no reason I can’t make an appearance on the show to discuss my observations and beliefs on the power of faith and positive energy.

I’ve already started the process and will be turning my blog into a full-fledged book. Publication date to be announced.

* Living in another country – Destination and timing still being formulated. However, after the election, I may have to move up my timetable.❓😊

 

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As new dreams arise, I’ll be adding them to my Master Dream List.

How about you?

 

 

Humanity

Sep22

 

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The “Purpose” and mission for this blog are to uplift my audience and give testimony to my belief in the power of faith and positive energy in one’s life.

As a survivor of both colon and breast cancer, I’ve been both humbled and blessed with God’s grace and favor.

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My heart has been so heavy with grief, anger, and troubled not only as a result of the lives taken in the past few days and weeks but what I see as the ongoing dehumanization of our fellow man.

I work with words and strive to expressly communicate on a daily basis. With that goal in mind, today I find the necessity to express myself thru words and music.

 

Let us all take this moment to pray for compassion and the future of our humanity.

 

Living a Life of Love💖

Sep18

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Sometimes I feel like a walking ball of emotion. For example, I was enjoying my morning coffee while reading Facebook and came across a video post highlighting President Obama’s tenure as President of the United States and his beautiful family and started to cry. Every time I see him and the First Lady and the incredible job they’ve done raising their daughters, I weep for what this country is losing that can never be replaced.

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My cancer fight has made me profoundly aware of the fragility and the preciousness of every day. It makes my “Purpose” of uplifting people to embrace faith and adopt a more positive attitude all the more important. However, in my efforts to bring hope and vision to others, I realize sometimes I’m less patient with those who take their daily blessings for granted. 

Well, this is a perfect opportunity for me to take that realization, adjust my attitude and turn this into a positive opportunity for continued self-discovery. With that intention, and per my usual approach, I started to research about the meaning of patience and found the above quote resonated with me.

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I’ve written in a previous post, “Deconstructing Love”, about the John Lennon quote: “All You Need is Love” as not being an easy proposition. Walking in Love is far more difficult than hating. I believe that’s why we get so frustrated with those who hate on others and say and commit the most despicable acts. Walking in Love means we can’t lower ourselves to retaliate on their level because then we become just as deplorable as they are. We have to rise above, continue to Love and have Faith. 

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It’s so important to surround yourself with positive thoughts and people. If I concede that Love is Patience, then I always need to be aware of that when a situation or person pushes that particular button. If I can’t practice what I preach then I need to shut up for that means I’m not really living a mindful life and staying true to this practice is tantamount to my happiness.

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We all have choices in how we interpret and handle a specific situation or event. Do we think what opportunity may lie in the moment or do we fight, blame, or cop out and put our head in the sand? I wake up every morning and remind myself that our lives are a result and accumulation of the choices we make. As a reinforcement, this quote by Norman Vincent Peale is strategically placed in my bathroom as one of the first thoughts I see each morning.

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I have a conviction that the quality of our lives depends on practicing mindful intention. Conducting ourselves each day with a sense of consciousness. Being aware that the only real control is determined by and a consequence of our state of mind. 

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We can be our own best friend or our own worse enemy. The choice is up to us. I’m crafting my life so I leave this world with no regrets. As an expression of awareness, my sister posted a very heartfelt sentiment on Facebook this morning that read:

The people we love need to hear those words from us. When we relate to the world from a positive position we are more likely to respect these feelings and understand the importance of the 3 little words that can change the course of someone’s day.

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Don’t take your blessings and the loved ones in your life for granted. Engage with a positive mindset and reject the negative. Change our relationship to the daily happenstances and decide to wield the only real power; the power to accept, deny, or make that lemonade. It’s totally up to you!

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