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Tag: stress

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.

6 Ways to Feel Happier Instantly

Thu, July 5, 2018 Published by

Don’t wait for a bad mood to pass. Lift yourself up with these strategies.

  1. Step Outside

Enjoying nature is a great way to put some pep back in your step. Living near green spaces is associated with better mental health. Even just looking at images of nature scenes can reduce anger, fear, and stress and stimulate the parts of your brain associated with happiness, positivity, and emotional stability.

Spending time in the great outdoors also exposes you to sunlight, which can help your body produce vitamin D. Low levels of the nutrient have been linked to depression, but soaking up even 15 minutes of sun per day can lift your spirits in the present and over the long term.

  1. Have an Attitude of Gratitude

Think about or write down what you’re thankful for. Even if there’s not time to write down everything, simply expressing gratitude creates an instant mood boost.

For a longer-term lift, Gielan suggests a 21-day gratitude challenge: Try to make thank-you emails, handwritten notes, or genuine compliments a practice for three weeks straight. “Your brain quickly starts to recognize how much social support you have in your life,” she says. And social support is the best proven predictor of happiness.

  1. Pass on Some Wisdom

“As we age, giving back one’s knowledge, wisdom, and experience is a great source of joy,” says Prudence Hall, M.D., founder of The Hall Center in Santa Monica, California. “Whether it’s sharing with grandchildren or the world at large, giving back and being in service is a natural evolution of who we are and brings almost instant belonging and happiness.”

If you’re a lawyer, for example, look for pro bono opportunities in your community. A therapist? See if there’s a health or community center that might need counseling services. Share a physical feat like taking a dance class with a friend, or spend time teaching your grandchildren to read, Dr. Hall suggests. “Become a person who is respectful, awe-inspiring, and loving. What returns to you is respect, inspiration, and love.”

  1. Think and Act Creatively

Negative thoughts have a way of spiraling, leading you to contemplate all of the ways a setback is going to bring you down. This detrimental practice is called brooding, and according to a Georgia Institute of Technology study, it sends you into a black hole of negativity.

The better option: self-reflection, or pondering an issue and taking positive steps to address it. This not only leads to feeling empowered, but it also sparks creativity. Why is that a good thing? When researchers at the University of North Carolina at Greensboro contacted people throughout the week, those engaging in creative activities—crafting recipes, making art, or writing—were much more likely to report being happy.

  1. Do Something Nice for Someone

The fastest way to find happiness yourself? “Create it in others,” Gielan says. Being kind rewards the human brain with a release of feel-good hormones like oxytocin. Her challenge: “Do one small meaningful act for someone else each week to brighten their day.”

Surprise your spouse with a cup of coffee in the morning, hold the door for the person behind you, or find a book a friend might enjoy. Any small action counts—and comes with big mood-boosting rewards.

  1. Focus on the Here and Now

Studies find the best way to stay cheerful is to stay centered in the present—even when it’s not all that pleasant. In contrast, a wandering mind and daydreaming can bring people down.

The best way to re-center? Sit quietly for a few minutes, and try some deep, calming breaths. Focus on your breath moving in and out of your body, and gently guide attention back if your mind starts to wander.*

Don’t Worry

Mon, June 12, 2017 Published by

“The secret of health for both mind and body is not to mourn for the past, nor to worry about the future, but to live the present moment wisely and earnestly.”

– Buddha

Are you a worrier? I know I am. I come from a great line of worry-warts in my family. We are exceptional at putting countless amounts of overthinking into situations and circumstances to which we have little to no control. It’s not good emotionally, mentally or physically. So why do we do it at all? More importantly, how can we stop?

Some scientists theorize that worrying may actually keep us safe. For example, if I’m concerned about being in a car accident, that worry will probably get me to put my seat belt on, which is a good thing.

It’s nice to know that worrying actually suits a purpose, but I still would much rather do without such an excess of it.

In the article, “Seven Awesome Reasons to Be Present and How to Do It,” by Henrick Edberg, I read that being in the moment is an excellent way to stop worrying. When I am focused on what is happening right here and now, I don’t allow time for my brain to worry about what might happen or stress about what has already passed.

Edberg explains there are many ways to keep your mind in the present moment. You can focus on your breathing or even focus on the sights and sounds that are around you. Feeling the sun on your skin or listening to the birds singing can bring you into the present and keep you there. Being aware with your senses can draw you into the moment and away from your anxiety.

Another technique that works for me is prayer. I silently repeat a short prayer over and over until my anxiety goes away. My go-to mantra is, “God has got this.” It’s simple and easy and, most importantly, it works for me.

Sure, I’ve got work to do with controlling my worrying. It is a lifelong challenge for me to work on and find different techniques that help. There is also a comfort in knowing that my worrying is a human condition and I’m not alone. Even people in biblical times were sometimes worrying too much and turned to the scripture for guidance.

 

“I sought the Lord, and he answered me, and delivered me from all my fears.”

– Psalm 34:4

 

“Don’t worry about anything; instead, pray about everything.”

– Philippians 4:6

So, let’s work together to go out in this great wide world and live out our hopes and not our fears. Remember, God has got this.

Lead An Active Life

Mon, March 6, 2017 Published by

I was reading about inspirational living the other day and was drawn to an article by Dr. Art Hister, an award winning physician, educator and media personality from Vancouver.  Most seniors want to live longer, but even more important, they want to enjoy a good quality of life. We hear this a great deal as we tour prospective residents and their families around Beatitudes Campus.  It’s really those types of factors that make the difference – our fitness center and incredible training staff, our top flight Center for Life Long Learning and the host of other clubs and organizations in which residents can immerse themselves.

Dr. Hister tackles this issue directly and I’m sufficiently convinced we should listen since it appears that he has more than a bit of credibility.  He is currently a health analyst on The Morning News on Global TV in BC. He is also the author of two Canadian bestsellers, Midlife Man and Dr. Art Hister’s Guide to a Longer and Healthier Life, as well as numerous articles for publications such as Reader’s Digest, The Globe and Mail, and The Medical Post.

“Quality of life is really important,” says Dr. Art. “I want to enjoy the rest of my years, especially with my grandchildren. I want to walk on the beach with them, not have to sit waiting for them to visit me.”

“The single most important thing you can do,” he advises, “is to be more active. Just keep going. The more active you are, the better. There is less chance for your body to deteriorate. Being mobile and active is more important than diet or other factors.” Dr. Art doesn’t like to use the word “exercise” preferring to say “keep moving, keep active.”

“Furthermore, it’s easy. There’s nothing to prevent you; simply make up your mind to be more active. Sadly, our culture does not encourage us to do exercise, quite the opposite.” One only has to look at the parking lots, cars, elevators, and escalators all around us to see that Dr. Art is right.

“Numerous studies have shown that when previously sedentary people become more active, their health improves,” he says. He describes how living a healthier life has several almost immediate benefits including sleeping better, having more energy, having lower stress, and suffering less anxiety. Long-term benefits include living longer, being happier, and reducing the negative effects of chronic diseases. That last benefit is particularly significant, isn’t it?

He also emphasizes you’re never too old to change your habits. Studies show that even 80-year olds benefit from becoming more active and embracing these recommendations.  A resident told me recently that he had never really embraced fitness or involvement in a number of social activities, but that in giving it a try, he was astounded at how much improvement in life in general was being experienced.  This was actually in a conversation which involved his daughter and she chimed in rather immediately, stating rather amusedly that she wasn’t exactly sure who these folks were posing as her parents.  “I pretty much have to book an appointment with them—always on the go and more social than I ever knew them to be.  I keep telling the story to my friends for their folks.”

I am always thrilled to hear reports like these.  In fact, we are always anxious to have our family members share the Beatitudes Campus story.  Did you know that the Friends and Family Referral Program also extends to sons, daughters, grandchildren, nieces, nephews or cousins that recommend a prospect to the campus?  We will be hosting two informational sessions later this month to explain how your family member can earn just like our residents by referring qualified prospects to the campus.  Rewards are paid out after three months for those successful placements.  Be sure to let your family know – we will announce the times and place in the Roadrunner soon.

In the meantime, we remain as excited as ever to continue the progress on campus.  These are exciting times!

Play the Ball Where the Monkey Drops It

Mon, July 18, 2016 Published by

Each Monday afternoon when the campus leadership team gathers for our weekly meeting, we start our time together with a reflection. This past Monday, it was Chaplain Peggy Roberts who shared a story on resilience.

She started by telling the story of a golf course in India. Apparently, once the English had colonized the country and established their businesses, they longed for recreation and decided to build a golf course. Golf in Calcutta presented a unique obstacle. Monkeys would drop out of the trees, scurry across the course and take the golf balls. They would play with the balls tossing them here and there. At first the golfers tried to control the monkeys. Their first strategy was to build high fences around the fairways and greens. Although this approach seemed to be a good idea, it was no problem for the monkeys. The golfers found that the fence is no challenge to an ambitious monkey. Next the golfers tried luring the monkeys away from the course, but the monkeys found nothing as amusing as watching humans go wild whenever their little white balls were disturbed. In desperation, the British began trapping the monkeys, but for every monkey they carted off, another would appear. Finally, the golfers gave in to reality and developed a new ground rule: Play the ball where the monkey drops it.

We found ourselves discussing this concept in the context of the sad events and turmoil that have happened recently in our nation. How do we learn to be resilient and play the ball where the monkey drops it? How do we refuse to lose heart and hold onto hope when terrible things are happening in society or…even in our own personal lives?

The good news is that we are wired with the ability to be resilient. Life entails so many stresses and changes, from loss and aging, to job changes and health challenges. Positive events can even place stresses on us. If we weren’t able to manage the stresses of life, we wouldn’t be able to make it through a day without giving up and losing all hope. We all have some resilience but we can learn to cultivate resilience so that when that monkey drops the ball again, we can hold on, survive and even thrive.

Cultivating resilience in communities is just as important as it is in individuals. Look at the cities of Orlando, Baton Rouge, Falcon Heights, and Dallas. These cities are pulling together to support the families of the lost. Resiliency isn’t about toughing it out on your own. Togetherness brings resiliency.

As Chaplain Peggy’s reflection closed, she reminded us that resiliency at its core is about love. It is about cultivating what God has given us—that spirit of love, power and a sound mind. It is about how we can help each other grow and survive even the deepest wounds, the darkest griefs, and to love, even if our hearts have been broken. ★

Learn Something New – Visit the Ceramic Studio!

Tue, May 24, 2016 Published by

Ceramics Lab ArtThe art of pottery is oftentimes described as therapeutic and relaxing. While spinning clay, your mind and body are in natural synergy, wrapped around your creative ambitions and goals. This thoughtful, artistic activity can open up the mind and relieve you of outside worries. Did you know we have a Ceramics Studio on campus? The picture that is shown is a piece of art created by Bernice Gronek, Georgia Katrales, and our volunteer instructor Jane Hustead at the Beatitudes Campus Ceramics Studio.

The health benefits of pottery are endless, and listed below are just a few: Creative outlet: there are both physical and mental benefits from expressing yourself by creating something. Art offers an outlet and a release from all of that. With pottery, you can produce something and express yourself in some way. Increase optimistic outlook: pottery enables for improvements in flow and spontaneity, provides an outlet for grief, and helps you with self-identification and self-expression, bolstering confidence and self-esteem. Improve focus: pottery allows you to escape the worries of life and shift your focus on toward your creation. During the process, outside influences don’t affect your work so you dedicate your time to your creation. Being able to fully focus on something helps the mind relax and expand, which will help you focus in other areas of life as well. Reduces stress: our hands are an outlet for creativity; the sense of touch is of high importance. A lot of focus is required while you’re making pottery, therefore outside distractions are reduced and no longer stress you out. Encourage sociability: pottery, an activity that rouses mental activity as much as physical, is often the perfect hobby for those who prefer to expend their energy internally. While partaking in group pottery, however, one can socialize confidently with other potters while still allowing for silence. The usually casual atmosphere helps relax any socially anxious woes to help start a conversation. Improve quality of life: Art is an important hobby for self-expression. It is a good way to connect with yourself by expanding your body and mind. Embarking on new creations, learning new techniques and finishing your creations can contribute to a lifetime commitment of learning and maintaining a productive hobby.

The Ceramics Studio is located on the south side of Central Park South (CPS) facing the Fitness Center and you will be able to locate the studio because of the eye-catching piece of art located outside (pictured above). If you have any questions about the Ceramics Studio, please contact Didi Cruz x8473 or Monica De La Rosa x8526. *