Nourish your Brain, Nourish your Life!

Did you know it takes more than studying, memory games, and mental gymnastics to have a happy, healthy brain—and a healthy life?

We need nourishment in our lives and mental practice is only one form.

Do you think more clearly after a good night’s sleep?

Are you less reactive after your meditation, Qigong, or yoga practice?

Do you have more insights and awareness during or after a relaxing vacation?

Or perhaps you notice more clarity and concentration if you avoid that sugary dessert or snack?

Have you ever noticed that your memory is better for the times you were present in the experience you are remembering?

Everything we put into our bodies, consciously or unconsciously, affects the functioning of our brain. This includes your thoughts, the information you take in, the food you eat, the air you breathe, the well-being your bodysoul feels…they all affect the blood flow needed to keep your brain happy and healthy.

Here are five simple tips taken from Dr. Amen’s Brain research:

  1. Maintain A Healthy Lifestyle—8 hours or more of sleep per night, no or limited caffeine and alcohol, regular exercise and regular relaxation, reduce stress, avoid toxins, drugs & smoking…
  2. Eat a Healthy Diet—No refined flours and sugars, limited additional sugar, lots of veggies, enough water, protein, healthy fats, and regular meals. Your brain uses 25% of all the nourishment you take in—give it the nutrients it needs to function well! In addition, all diseases lower blood flow to the brain.
  3. Manage Your Weight—As weight goes up, brain function goes down. Obesity is linked to Alzheimer’s.
  4. Engage in Personal Growth Work—Whatever works for you to untangle the stories and beliefs that keep you limited. You can start with a simple practice of accepting all of your feelings with compassion. Depression is linked to the onset of Alzheimer’s, and lack of emotional well-being affects our brain’s ability to think clearly.
  5. Engage in Spiritual Practice—Prayer, meditation, yoga, qigong, gratitude lists…anything that brings you a deeper sense of meaning, purpose, and connection. Research shows that we can’t sustain our mental health without this.

In my understanding, all of this is important because we need to nourish our whole bodysoul, not just one part. Your body, heart, and mind are all completely interwined with your soul. Your soul is in them and they are in your soul. Read more.

Nourishing your body, heart, and mind nourishes your soul and nourishing your soul nourishes your body, heart, and mind. So, these tips are not just for your brain—they are for your overall well-being, for the nourishment of your life.

The good news is that Dr. Amen emphasizes that we can change the trajectory our brain is on at any time. Work with the tips above that need support in your life, surround yourself with others who are living the lifestyle you want to live, and support each other.

Nourish your brain, Nourish your life!

**Collage is an exploration of Enneagram type Five.

Your Body–Refuge? or Refugee?

Take a moment right now and sense your body.

When you sense your body, what arises?

Perhaps it’s “I feel fat.”
Or “Ugh—feeling gross.”
Or “I don’t sense anything.”
Or “Ouch, that hurts.”

What’s your version?

Most often, the women I work with sense their body and judge her. (Yes, if you’re a woman, your body is a “she”! Please make the appropriate substitutions if you’re a man.)

She is never quite right—too fat, too thin, not fit, not comfortable, not satisfied, too hungry, craving unhealthy food…she is just plain wrong.

How do you think your body feels with all this judgment?

Here’s a hint: When you feel judged, how do you feel? Hurt. Sad. Angry. Confused. (And probably more…)

Your body is you. She is intimately intertwined with your soul, part of what I call your bodysoul. When you judge her, you are judging you.

Would you judge your girlfriends this way? Probably not.

Imagine living with an intimate partner—your body is about as intimate as it gets!—and all you ever hear is about how messed up you are, over and over again.

Would you feel good, happy, resilient, vital? Your body doesn’t either.

In fact, in these conditions of persecution, she is kind of like a refugee. She can’t really leave very easily, but she can check out. Perhaps you don’t sense or feel very much because she’s in hiding. Or perhaps she’s trying to escape, on hyper-alert, running on stress, but unable to go anywhere, causing you to feel anxious, upset, frazzled…

If she’s checked out or on high alert, she won’t be comfortable, and she won’t be able to focus, find well-being, make nourishing choices, or make changes easily.

Just like your friend, she doesn’t want to be shamed or coerced into change. She wants to be accepted as she is. Loved as she is. Understood as she is. Then, perhaps, she could easily make nourishing choices, or consider making some changes for her well being.

What would it take to welcome her home?

Imagine your body as a place of grounding, grace, and gratitude. Imagine feeling her support, her love, her exquisite attunement to your needs. YES! This is possible.

What if you could find refuge in your body instead of forcing her to be a refugee? Sense that in your bodysoul.

Breakfast as Spiritual Practice?

Sounds crazy, doesn’t it?

What and how we eat affects everything!

Not only our tastebuds and digestion,
but also the wellbeing of our cells,
which create our organs and tissues,
which keep our body alive….

And without an alive body, our spirit would have no vessel to animate!

If you’ve been reading my blog, you’ll know I refer to the body as the bodysoul. We can’t separate our physicality from our spirituality. The soul lives in the body and the body lives in the soul. Read more.

So, what and how you eat breakfast affects your entire bodysoul!

Do you pump your bodysoul full of caffeine and sugar in the morning, wreaking havoc on your adrenals and blood sugar levels?

  • If so, your bodysoul may have a hard time feeling balanced—being jerked around from caffeine creating stress and sugar causing nutrient depletion and energy drop.
  • It’s hard to stay present, meditate, have good relationships, or be the best person you know you can be when your bodysoul is affected in this way.
  • I could go on and on…but I won’t! 🙂

So, how could you choose to eat breakfast as a spiritual practice?

  • Start by checking in with your bodysoul to see what you really want/need to eat.
  • If you’re having caffeine, drink at least 1-2 cups of water first. And then drink your caffeine while eating protein.
  • Lessen or drop the added sugar altogether—unsweetened fruit is a great way to enjoy healthy sweet, and consumed with healthy protein and fats, you’ll find you have a sustaining meal.
  • Skip juice—it’s so concentrated that it’s pretty much as harmful as eating sugar! (Think of it as dessert for breakfast.)
  • Consider adding veggies to your breakfast! This was a revolutionary idea to me years ago, but now I often include veggies in some way. Find recipes for Find recipes for, Green Breakfast Bowl, and one of my current faves, Summer Breakfast Bowl. Berries and cucumber make this simple breakfast fresh, juicy, and nourishing—perfect for starting your day with your bodysoul in mind!
  • Once you have your food chosen, take a moment to savor it before you begin to eat. This is a way to mindfully take in your food with all of your senses BEFORE and while you are eating it.

Enjoy starting your day with a super-charged bodysoul spiritual practice and see how it affects the rest of your day!

How do you make breakfast part of your spiritual practice?
I’d love to hear about it!

breathing in…breathing out…

In the last month of our SomaYoga Teacher Training we are studying the final Yama of Aparigraha, Non- Possessiveness. (The Yamas are the basis of Yoga’s code of ethics, the compass by which yogis and yoginis practice and live.)

This past week, we were practicing with breathing in life on the inbreath and letting life go of it on the outbreath. It has been a good week for me to practice this as I hurt my lower back/sacrum carrying too much weight a few weeks ago and this past week was especially difficult.

  • Breathing in, I breathe in pain. Breathing out, I breathe out release.
  • Breathing in, I breathe in aching. Breathing out, I breathe out letting go.
  • In, ouch. Out, release.
  • In, tightness. Out, letting go.

Did this make the pain go away? NO! But I find when I can get curious about each moment, my experience is actually changing, dynamic. I’m not in continual pain if my mind can let go of thinking about the pain (or fear or…)!

That’s what I’m inviting on the “breathing out,” the mind letting go. It’s not always easy. I find I have had a story going—my back hurts and it’s not getting better and I’m afraid… When I’m not mindfully meeting the moment, that story wins. When I am, however, I find that not all moments are full of pain.

  • Some are full of gratitude for the sun and breeze on the river birch leaves outside the window.
  • Some are full of amazement at the red cardinal visiting the garden.
  • Some are full of luxurious, sensual melting of my body in the hot sun.
  • Some are full of sweet moments of contact with my husband.

And with each moment, I practice taking it in fully and then releasing it and letting it go. I’m learning that even these so-called “good” feelings need to be released to make way for the next moment.

In this way, Deborah Adele explains, in her lovely book The Yamas and Niyamas, we make way for the next experience. There is an openness and a freedom in this. When we’re not caught in assumptions, beliefs, and stories—the next moment could be anything!

When I cling to my story of being in constant pain and not healing, I am not able to really savor the river birch leaves outside my window, which the standing desk I cobbled together to give my back relief, faces. Releasing the pain on the outbreath for just a moment gives me the chance to breathe in something else—something beautiful that fills me with gratitude! (And I’m willing to bet gratitude has a healing effect on the body that fear does not…)

I can see how this practice could really support me when I’m in other hard places—breathe it in and then breathe out the story, the stuckness, the tension. Breathe in a new moment and experience that!

What are you breathing in? Are you releasing it to make room for something else? Something that you can’t imagine, that might be rich and full and amazing?

I experience this releasing also as the Yin phase of the breath. Exhaling and letting go into the ground, softening, releasing, calming…ready to allow the Yang, active phase of doing to begin, to bring in something new…We need both.

dancing with summer

Summer!

Sun!

Everything greening and growing and blooming and blossoming!

Nature is exclaiming her fullness, her lushness, her LIFE!!!

(Exclamation points seem to be called for here.
My fingers can’t help but type them.)

Sunflower turns its face toward the sun, smiling, drinking in its warmth, its radiance…and shines its beauty, its smile, its full-on radiance into the world.

The Buddha, grounded sitting peacefully, surrounded by lacy green ferns, cool and calm in the midst of heat, of flame, of fiery summertime.

And so is my life. Always a balancing of fire and earth, of flurry and ground, of blossoming and releasing, or accomplishing and resting…

I am here. Supported, surrounded, summoned…to be here.
In this summer.

I am here. Supported, surrounded, summoned…to be here.
In this body.

I am here. Supported, surrounded, summoned…to be here.
In this life.

Where are you? What is your dance of summer summoning forth?

inviting playfulness

Supportive, firm, slightly bumpy

Smooth, almost silky…

Aaah—cool, soft, moist, and soothing

Tickly, scratchy, stroking…

My bare feet delight in the textures they are taking in.

Each step a celebration of impressions.

It’s almost like my feet have little antennae attuned to each touch of the sole of my foot on the ground.

Delight, curiosity, wonder!

What will the next step bring?
Concrete—bumpy, gravelly, smooth?
Grass, clover, weeds?
Marble? (on a sidewalk, leftover from the construction of the State Capitol)
Wet or dry earth?

Each bringing its own impressions, my feet play with each one…

All around me, Summer also delights my eyes with a riot of color and texture.

  • Yellow and orange ruffled marigolds
  • Brilliant spotted and streaked, stately oriental lilies
  • Friendly-faced, simple daisies
  • Soft, pink and purple flowers of all kinds
  • Sunny, yellow primrose and simple stella d’oro lilies
  • Spikey yet gentle beebalm

Everywhere, flowers bloom forth, as if delighting in their own beauty.

And birdsong surrounds me—robins, cardinals, sparrows, finches, and more…

Mother Nature is my playground this morning—
my senses are awakened and aroused as I run and walk through her glory.

Even my body responds, reveling in the invitation to feel the lightness, the delight, the celebration in this summer full moon morning.

  • I jog.
  • I run, limbs flying with wild abandon as my inner child takes over.
  • I prance and leap.
  • I skip.
  • And I slow back down to a walk.

I allow my body to delight and play with life all around me—through my feet, through my eyes, through my ears, through my core.

I read once that play was something we do for recreation only—not for practical purposes. This morning, I set out for practical purposes—to exercise my body and soul—and I discovered play!

So often I forget thisthat playfulness can be part of my everyday life—slipping in to lighten up my serious, hard-working, responsible approach. That I feel happier, lighter, and even get more done when I allow my senses/my bodysoul to play.

How do you invite playfulness
into your daily life?

What practices or reminders
do you have in place to invite delight?

compassionate awakening

A friend from my SomaYoga Teacher Training shared this from one of her friends in our online homework forum:

Mindfulness asks us to awaken to life
(not always pleasant or easy)
and
self-compassion comes in to help us
cherish ourselves during this awakening.

I’m struck that, with the goal of awakening, we’re often taught to empty ourselves, to clear our minds, to become still, silent, vast, spacious. It’s no wonder that some part of us rebels!

Yes, we need this calming of the mind, this inner quiet and emptiness—but it is not the be all and end all of spiritual enlightenment. [Gasp!]

We also need the cherishing, the compassion, the love of Being.

Our True Nature is both. Our lives need both. To be complete and whole, we need both.

We need to live in the world, without believing all the thoughts of our minds, open to spaciousness and clarity.

And we need to LIVE in the world, with our hearts and bodies alive and brimming with juicy passion, desire, authenticity, strength, love, and, oh, so much more!

This is the real measure of our awakening—living our realization with mindful awareness and compassion. With our True Mind and our True Heart online. With the Divine Masculine and the Divine Feminine guiding us.

When I live from this place, I know what I want, what I love, and I am sweet and compassionate with myself when I can’t have it, or when I behave less than skillfully. I have practices that support Quiet Mind and non-attachment, and I have practices that grow compassion and love. My practice actually affects my life, making me a more real, authentic, compassionate, contactful, clear, and awake human being.

I must bring my realization off my mat—whether it be yoga, tai chi, meditation, prayer, or any other practice—into my real, lived life.

What practices support you in developing both awakeness and compassion?

What fruits of your practice do you recognize in your lived life?

This, too.

What do these words evoke in you?

Of course, it’s good to be kind to others. It’s good to be a compassionate person, to be friendly…that’s what we’re taught, by our parents, at school, in our faith traditions, by our culture. Being a good person, a nice person, an appropriate person includes being kind.

But what is kindness? And what does it mean to be kind?

  • To do kind things for someone?
  • To say kind words?

What if we aren’t feeling or thinking kindness?

There’s something to be said for practicing kindness whether we feel it/think it or not.

  • But if we only practice kindness toward others, we’re missing something.
  • We may never really feel what we’re doing/saying on the outside if we are not also practicing kindness for ourselves on the inside.

This is the place we need to start. With ourselves.

Are you kind to yourself?

  • Think about the last time you did something you wish you hadn’t—it could be something small like unintentionally hurting a friend.
  • How did you treat yourself?
  • Most of us have learned to judge ourselves in some way: “Why did I do that?” “Messed up—again.” “What’s wrong with me?” “I shouldn’t have done that.” Or maybe something much stronger…
  • Is that the way you would treat your friend or a child?
  • Is it kind? Is it compassionate? Is it friendly?

Meditation teacher Tara Brach has a beautiful book called Radical Acceptance in which she describes another possible way of living that includes learning to accept rather than resist (judge, ignore, deny, etc.) our experience.

Accepting our experience is the ultimate act of kindness.

I’ve been playing around recently with one of her practices, which she refers to as “This, too.”

  • When I unintentionally hurt a friend, I breathe and sense my body and heart and say “This, too.”
  • Just by saying “This, too,” instead of moving into a habitual judging or doing response, it gives me a pause.
  • What is this “This”? What is my experience from causing hurt? What is actually happening in my body, in my heart?
  • Perhaps I feel fear or sadness or disappointment…How does that sense in my body? What are the actual sensations and where are they showing up? …This, too.
  • The mind will have a lot of ideas about this and may want to jump in with stories or judgments about me, about what this means, about what to do… I don’t need to try to stop those—that’s futile anyway! I simply keep returning to how I feel in my heart and body when these thoughts arise. …This, too.
  • I might notice that from staying with myself in this way, some feelings of closeness with myself, of welcoming myself, of being friendly with myself arise. …This, too.

This is being kind to myself. This is accepting my experience in the moment. And this is what will organically lead me into heartful, mindful action if needed.

As Tara says, “All that matters on this path of awakening is taking one step at a time, being willing to show up for just this much, touching the ground just this moment.” (p. 324)

As I practice this at various times during my day, I feel softer, gentler, more aware of what is actually going on inside me, creating a sense of intimacy with myself. This, too.

Then when I’m kind to others, this kindness feels congruent. It arises from a place of knowing kindness with myself. My inner and outer experience reflect each other. Kindness is real and truthful. This kindness ripples into the world. This, too.

May we all practice loving kindness.

stirrings…

Stirrings.

Urges.

Light slipping through the curtains.

Birdsong.

The familiar undercurrent of other lives.

The vast, unfolding of time.

It’s morning. Morning. Morningtime.

Greeting the day. Entering the day.
•    I choose how I wish to be.
•    I choose how I wish to feel.
•    I choose how I wish to live.

thank you god for most this amazing day… (e.e. cummings)

Waking up this morning I smile, twenty-four brand new hours are before me, I vow to live fully in each moment and look at all beings with eyes of compassion. (Thich Nhat Hanh)

I surrender the day now beginning. May I live in love. May I be in love… (Marianne Williamson and me)

Breath opens.

Body stretches and releases.

Hands land lightly.     On heart.     On belly.

I am here.
•    In this body.
•    In this bed.
•    In this life.

In this morningtime.

Like Spring, morning is a time to begin again.
•    With a new day.
•    With a new chance.
•    With a new perspective.

How will I live into this possibility?
•    With habit?
•    With rushing?
•    With openness?
•    With love?

With awareness.         With curiosity.         With compassion.

I can bring these to any day, no matter how full.
•    A being that is awake.
•    A mind that it interested and open.
•    A heart that is gentle and soft.

Morningtime = Springtime
A chance to begin fresh.
A chance to begin clean.
A chance to begin simple.

A chance to return to what is most true.

You.

Me.

Being here.

Practicing and awakening together.

How can you consciously craft your
morningtime to welcome
the possibility of a brand new and
fresh day of living?

Cracking Open

Buried Seeds by Mark Nepo

All the buried seeds
crack open in the dark
the instant they surrender
to a process they can’t see.

This innate surrender
allows everything edible
and fragrant
to break ground
into a life of light
that we call Spring.

As a seed buried in the earth
cannot imagine itself as an orchid or hyacinth,

neither can a heart packed with hurt
imagine itself loved or at peace.

The courage of the seed is that once cracking,
it cracks all the way.

It’s late Winter and especially in the North, we are yearning for Spring—for more sunlight, for more opening, for new growth, inside and outside…

Wintertime offers us the space to surrender, to return to our inner ground, to gestate our bodysoul’s wisdom so that we can soften enough to crack open and be ready for the invitation of another Spring.

Spring is almost here—at least here in Minnesota, the Spring Equinox is almost upon us! Spring Equinox is midway between the longest night of the year, at Winter Solstice, and the longest day of the year, at Summer Solstice. This year, the Spring Equinox occurs at 5:45 pm on Friday, March 20th. On the morning of the Equinox, we will have a solar eclipse with the moon covering up the sun, blocking out up to 98 per cent of its light. And the evening before, the Earth and Moon will be as close together as they possibly can be, giving rise to a so-called Supermoon, but because it’s a New Moon, we will be lucky to see the hint of a very large sliver in the sky.

Here in Minnesota, Spring suddenly blew in for a week so that we are finally consistently above zero and even melted! Even though more seasonal temperatures are coming in now, we are officially dreaming of Spring. Everything that has been underground, that has been composting and preparing for new growth, within and without, is getting ready to break ground into Spring’s new life.

Nature can be our teacher in this process of cracking open. Many plants have been dormant all Winter, hibernating, their energy pulled back into their roots or stored in seeds. Others literally died and returned their fragile plant bodies to the earth, where they mixed with other surrendered plant bodies, and dissolved into the ground becoming compost. Now these plants—both the dormant ones and the dissolved ones are getting ready to regenerate and send forth new growth—sprouts that will turn into plants that might bloom or even bear fruit come Summer and Fall.

We, too, have had a chance to surrender, to return to the ground during Winter, to let ourselves dissolve and re-form. We, too, have been like buried seeds, surrendering to the dark unknown possibility of cracking open. From this darkness, from this openness, deep wisdom can arise, which Spring invites us to put into form in the world.

So, this is the time to get ready to nurture your soon-to-be sprouting seeds. To prepare for the regeneration of your energy, for the sharing of your vision in the world…

What seeds are buried deep within you? What is yearning to come alive in you? What wants to arise from the compost of your life, to be re-formed and lived into this year? What new learning or new growth might sprout from the regenerative compost of your suffering? What has been cracking open, ready to sprout and come into the new life and light of Spring?

Choose one thing you’d like to nourish, to nurture like a new seed, just beginning to reach toward the surface of the earth. How can you fertilize the soil so this new part of you can begin to grow? How will you tend this seedling—what support and nutrients does it need? What practices do you need to put into place to assure mindful, steady growth?

Remember, no matter how dark your Winter has been, no matter how unknowable the new life of Spring feels, there is at least one seed within us that wants to grow and awaken and come into greater and deeper contact with Life, that wants to crack open all the way.

Listen to that. Trust that. Nourish that.

If you’d like some support listening, trusting, and nourishing your seeds, check my calendar and join me.