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What is happiness, complacency and oneness
I am grateful for my life and my life as a family physician. I tell my patients happiness are transient moments and so are sadness. T...
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Remission of type 2 diabetes is a practical diet for primary care. He jumped out of his chair and said “take my picture!” My patient came...
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When I carry the mega delusion of immortality, I am helplessly tossed between cravings and fears. I think participation in the end of life ...
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Directing attention to climate change can distract from what’s at the root of the challenge. The challenge is and has always been the lack...
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One reason I believe I as a family physician is in a unique position to initiate wellness conversations with patients is because they come ...
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I am grateful for a feedback on the last blog; that the word "suffering" might be substituted with a softer word. The following i...
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Nature spoke to me this morning at breakfast. The tree: It stands erectly and reaches broadly into the sky to breath air through its leav...
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I discovered the following exercise that helps me manage my sciatica. It is the only self-administered back decompression exercise that ut...
Begin by bringing your attention into your body, close your eyes.
Notice your body wherever you’re lying down, feeling the weight of your body on the floor.
Take a few deep breaths.
And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.
You can notice your feet on the bed, notice the sensations of your feet touching the bed. The weight and pressure, vibration, heat.
You can notice your legs against the bed, pressure, pulsing, heaviness, lightness.
Notice your back against the bed.
Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
Notice your hands. Are your hands tense or tight. See if you can allow them to soften.
Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
Notice your neck and throat. Let them be soft. Relax.
Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present.
Repeat.
(audio included in above link)
1. It’s is to exercise the intention to focus attention on a sensory experience such as the breath;
2. during this exercise, spontaneous appearance of thoughts are recognized but let go by resuming the exercise in step 1.
One ideal time for mindfulness training is during insomnia. In letting go of the thoughts of trying to go to sleep by intentionally focusing on the present moment of each breath, the ability to choose the object of attention grows stronger. Quality sleep is just one of the many healthy consequences of mindfulness training.
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