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Tag: exercise

Leave Stress Behind with Mindful Walking

Wed, October 6, 2021 Published by

Ever wish you could leave stress behind? You can, and you don’t have to travel very far to do it.

Perhaps the easiest of all the techniques I teach is mindful walking. Although remarkably simple to do, it’s a very powerful form of walking meditation that can defuse stress within minutes. Mindful walking relaxes the body by channeling anxiety and nervous energy into physical activity and calms the mind by promoting focused awareness. And it’s versatile: You don’t need to put on hiking boots, leave civilization, or climb a mountain to experience this restorative power of walking. You only need a few minutes of time and some room to walk, as long as you’re willing to change your state of mind. The goal is to use walking meditation to gently shift the focus of your attention from worrying about the past or the future, and to focus on what is actually happening in the present moment.


Here is a simple mindful walking exercise you can practice whenever you need it:

  1. While walking, pay attention to your breathing. Use this focus on the breath as an anchor to stabilize your attention.
  2. Next, allow yourself to notice any sights, sounds, or physical sensations that may come up as you walk. Rest your awareness for a moment on that sight, sound, or sensation, then return your awareness to your breathing.
  3. If persistent thoughts distract you from your mindful awareness, simply notice them, then return your awareness to your breathing.

Here is a variation of mindful walking that uses your breathing to consciously connect you to the vast web of life on planet Earth:

  1. As you focus on your breath, following the instructions above, remember that plants release the oxygen that you’re breathing into your lungs, and that, in turn, you breathe out the carbon dioxide that the plants take in.
  2. In your mind’s eye, follow your breath as you exhale. Imagine that you can see the carbon dioxide molecules leaving your nose or mouth and flowing into the leaves on the plants nearest you as you walk.
  3. As you breathe in, envision yourself inhaling the oxygen that the plants are giving off. Picture the trails of oxygen flowing from the trees, grass, flowers and shrubs into your lungs. Take note of how your visualization of this very natural process affects your sense of the world around you.

Healthy Holidays

Sun, December 23, 2018 Published by

The holidays are often a time of joyful experiences, but they can also bring about unique health challenges. During the season of giving, it’s still important to take care of yourself; we hope to provide a few tips to stay healthy this winter.

Be Mindful of Medications: With winter cold and flu season upon us, be mindful of over the counter medications, which can have unintended side effects. For example, medications that have sedating or pain mediating effects, such as decongestants and cough syrups, can lead to confusion. Consult your doctor before taking beginning new over the counter medications for cold symptoms, and always being aware of multi-symptom products that treat coughing, sneezing, pain, etc. These medications can contain similar ingredients to medications you are already taking, which can put one at risk of overdose.

Healthy Healing Alternatives: Try alternatives to over the counter cold and allergy medications, such as resting, drinking more fluids, saline nasal sprays, and drinking honey in your tea for coughing.

Winter Workouts: It’s easy to fall away from your usual exercise routine during the holidays, but maintaining an exercise regime for 30 minutes a day helps boost your mood and energy levels. Try to carve out regular time for yourself to prioritize exercise even on busy days.

Seasonal Schedule: Keeping a usual medication and sleep schedule, especially if you are travelling, also boosts your immune system and energy levels. Aim to go to bed and wake up around the same time every day, and be consistent in taking your medications on time. If traveling, have an updated copy of your medication list with you, along with your labeled medications and pill organizer. Before you leave for a trip, make sure you have enough medications for the duration of the trip and for the days after you return, so you won’t need to rush to refill medications.

Holiday Food and Spirits: Maintaining a healthy diet can be challenging during the holidays, but it is important to stick to your regular diet as closely as possible. It’s okay to treat yourself, but eat rich, fatty and sugary foods in moderation and add more vegetables to your holiday plate. This season is also a time when people are more likely to drink alcohol at parties and gatherings. Studies show that regular drinkers have a tendency to over-imbibe during the holidays, while many holiday drinkers who do not drink regularly need to be aware of their lower alcohol tolerance. Be mindful of the risk of confusion and falls when drinking, and ask your physician or pharmacist about how alcohol interacts with your specific medications.

Keep these tips in mind and
enjoy a happy, healthy holiday
season this winter!! *