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You and I have two primary modes of mental activity: the doing mode and the being mode. Although we are called human beings, we spend the majority of our time in the doing mode rather than the being mode. Your “doing” mode is highly prized in our culture for schooling, work and career. It demonstrates your mastery and command of detail, data, thinking, intellect and your goal-
Most people say the gift of sight is their most valuable sense perception – and almost everyone experiences decline in visual function with aging. B One of the most common symptoms of aging is the decline in accommodation, the process by which the eye changes (accommodates) focus to maintain a clear image of objects at different distances. This decline often begins before age 50 years. Accommodation acts like an automatic reflex, but it can also be consciously controlled.
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Yoga can be fun and healthy for you and your kids – physically, mentally and emotionally.What is yoga? The word “yoga” means to yoke, unite, connect or join together. Yoga helps connect the body, mind, heart and emotions. It can also help connect you to other people, animals, trees and all of nature. We tend to think of physical movements and body postures when we think of yoga. Yoga looks like exercise, but its intent is very different. Physical hatha yoga is traditionally performed as a means of .....
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As our annual holiday of giving comes to an end, we often begin a new year full of hopes, intentions and resolutions to take better care of ourselves. Many of us also vow to take better care of others. We want to be more kind. But it’s hard to be more kind to others when we feel our own cup of kindness is running low or is completely empty. It is difficult or impossible to relieve the suffering of others without first wisely managing our own suffering. Self-
You may have recently made 2019 resolutions for positive health behavior changes. Each new birthday and each new year often prompts us to take stock and vow to adopt healthy lifestyle habits of mind and body. Two of the most common promises I hear are to increase exercise/physical activity and learn to manage stress in a healthy way.
Recent surveys describe an alarming level of stress in the United States. Anxiety, depression, loneliness and suicide are increasing – not just in adults, but also in children and youth. Public health officials and educators are looking for ways to limit the harm caused by the fast pace of modern life and the endless stream of disturbing news. Mindfulness practice has emerged as an important tool that can benefit children, teachers and parents.
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The National Center for Complementary and Integrative Health (NCCIH) is your best resource for evidence supporting the combination of mainstream medicine with safe, effective complementary approaches for health promotion, disease prevention and the treatment of acute and chronic conditions.
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By our very nature, human beings are craving creatures. Cravings can occur in response to natural physiologic needs such as hunger, thirst and social contact. Cravings can also become unhealthy habits in response to emotional cues such as anxiety, depression, anger, grief or loneliness. Mindfulness can help us take control of our wants, needs, urges and cravings so we can stop being controlled by them.
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Mindfulness can help us promote resilience, the ability to bounce back from life’s stressors as they push and pull us off our center. Mindfulness can help up manage stress and even find its energy potentially motivating. Mindfulness can help us prevent the burnout and exhaustion so prevalent across society. Mindfulness can be practiced by anyone. It can help us avoid self-
Walking and mindfulness both have significant physical, mental and emotional health benefits. You can combine them by practicing mindful walking. Empirical evidence over centuries from many cultures and traditions supports the use of mindful, meditative walking as part of a conscious, contemplative lifestyle.
Our lives are filled with busyness, moving at high speed to achieve goals, solve problems and get somewhere else. We see obstacles, conflict and painful experiences as unwanted and undesirable impediments to happiness and getting things done. We are rewarded for our ability to do more and more, faster and faster. We are trained from childhood to use the doing mode of our brains to recall facts for passing exams and train for our adult work.
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Yoga can be fun and healthy for you and your kids – physically, mentally and emotionally.What is yoga?
The word “yoga” means to yoke, unite, connect or join together. Yoga helps connect the body, mind, heart and emotions. It can also help connect you to other people, animals, trees and all of nature. We tend to think of physical movements and body postures when we think of yoga. Yoga looks like exercise, but its intent is very different. Physical hatha yoga is traditionally performed as a means of quieting the mind and cultivating single-
Adults can approach yoga with their adult self or their inner child self. Remembering, honoring and attending to the little child inside the adult can be a very soothing experience. Mindful yoga can be an antidote to the hurrying and worrying that dominates modern life. In yoga, the mind can be quiet, peaceful and relaxed whether the body is moving or still. Yoga can be done strong and fast or gently and slowly.
The following instructions will guide you or your child in mindful, gentle movements and postures. Throughout this sequence, remember to focus attention on the physical sensations in your body, returning your attention to them whenever you notice the mind has wandered off
to attend to sounds, thoughts, planning for the future or remembering the past. Paying attention to the body will ground your experience in the present moment.
If you have any questions about the safety or appropriateness of this practice for you or your child, please consult your health care provider for advice.
For the mindful yoga sequence below, you might try using a timer set for 15 minutes.
Tree Pose and Puzzled Puppy
Begin by standing tall like a tree, but without tight muscles. Relax the muscles of the thigh, jaw, neck, shoulders and back. To suit your comfort and balance, you can place your feet close together or step them about shoulder width apart. Imagine roots growing deep down from the bottom of your feet, connecting you to Mother Earth. Sense your intimate connection with the earth, from which every chemical constituent of your body came. Playfully and slowly stretch your neck, nodding the head up and down, as if you are saying, “Yes I want ice cream. ” Slowly shake the head left and right, as if you are saying, “No, not spinach ice
cream.” You know how a puppy will cock its head when it’s puzzled? Like a puzzled puppy, slowly take the left ear to the left shoulder, then the right ear to the right shoulder.
Now, lying on your belly, bring your feet and legs together. Place your hands beneath your shoulders, palms down on Mother Earth. Slowly raise your head, neck and shoulders like a cobra. Don’t press on the palms at first. Just breathe slowly and deeply once or twice. Then with a deep breath in, press with the palms to raise the chest up high. On the outbreath, slowly lower the chest, chin and head back down to Mother Earth.
Cat, Cow and Down Doggy
Now get on your hands and knees, arching the back like a cat by bringing the head and pubic bone toward each other. Then do just the opposite, swaying the back like a cow by taking the head and the tailbone up toward Father Sky. Then pressing on the palms, raise your hips high in the air, head between the arms, looking back at the feet in down doggy pose. Then get back on your hands and knees and wag your doggy tail back and forth, left and right. Smile and feel the smile spreading all over your body.
Lion and Chicken
Bending your knees, sit back on your legs and feet. Place your hands on your knees, sitting tall. Feel your strength inside you like the strength of a lion. Now breath in slow and deep. Open your mouth and breath out slow and long while roaring like a lion for one long breath. Next, stand up and run in place in slow motion, then running even slower, imagining running in quicksand. Be thankful for your feet, ankles, knees and hips and all they help you do. Flap your arms like chicken wings, gradually slowing down the motion until you are flapping in slow motion. Drop your arms to your sides, being thankful for your shoulders, elbows, wrists, hands, fingers and all they help you do. Realize how lucky you are and how grateful you are for your body.
Laughing and Relaxing
Lying on your back on Mother Earth, take in deep breaths and say “Ha-
Now let even that special part of you relax – that part that observes the body, breath, thoughts and mind. Just relax for just a few minutes. After your practice ends, gradually return to normal activity, continuing to feel the benefits of this gentle, mindful yoga practice.
Almost anyone, including children and the child inside adults, can benefit from simple, gentle, mindful yoga. Research shows properly supervised yoga, mindfulness and meditation classes can help manage stress, relax the body, quiet the busy mind and open the heart. They can also be great fun!
Dr. John Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine and integrative holistic medicine. He is on the family practice faculty at the University of Kentucky College of Medicine and the University of Louisville School of Medicine, Saybrook University’s School of Mind Body Medicine (San Francisco) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers integrative medicine consultations