Weekly Words: "What to Remember Upon Waking"

"In that first hardly noticed moment in which you wake,
coming back to this life from the other
more secret, moveable and frighteningly honest world
where everything began,
there is a small opening into the new day
which closes the moment you begin your plans.

What you can plan is too small for you to live.
What you can live wholeheartedly will make plans enough
for the vitality hidden in your sleep.

To be human is to become visible
while carrying what is hidden as a gift to others.
To remember the other world in this world
is to live in your true inheritance.

You are not a troubled guest on this earth,
you are not an accident amidst other accidents
you were invited from another and greater night
than the one from which you have just emerged.

Now, looking through the slanting light of the morning window
toward the mountain presence of everything that can be
what urgency calls you to your one love?
What shape waits in the seed of you
to grow and spread its branches
against a future sky?

Is it waiting in the fertile sea?
In the trees beyond the house?
In the life you can imagine for yourself?
In the open and lovely white page on the writing desk?"

- David Whyte

Elevating Energy with Mental Imagery

When I was a child, I was the textbook definition of confident - fearless, proud, and fully aware of my capabilities. "I can't" wasn't a phrase I recognized. I was also a nationally ranked swimmer, and while I worked hard for my race times, that unwavering belief in myself surely didn't hurt when it came to touching the wall first.

Every season, as part of our training we did something remarkable to prepare for the season's biggest swim meets: we visualized our heats. Dozens of swimmers, ages eight to eighteen, would take over the racquetball courts at the YMCA, and lie on our backs in the dark. Our coaches would then take us through guided mental imagery - from stepping up to the block and diving in, to pushing through the final third of the race and hitting the finish. Though the memory of this tickles me now, I remember the power of my imagination in helping me envision that wall, and how I recalled that in every race I swam in.

Creative visualization, mental imagery, envisioning. In their basic form, these skills involve imagining all of the elements and parts of a specific activity - the images you see, the physical motions you go through, and the emotions you feel - as if it were taking place in the ideal environment. These are all skills that have been practiced by professional athletes for decades - and yes, practice is the key word there, as the effects most frequently reaped come after regular repetition of the exercise.

It's an exercise that has helped basketball players hit free throws, golfers drive the right shots, and Olympic skiers hit their mark. The New York Times details how U.S. freestyle aerialist Emily Cook created and recorded imagery scripts after recovering from an injury:

“Cook then played the recording back as she relaxed, eyes closed, feeling her muscles firing in response. She said that such mental work helped her return to the sport a better jumper and that she also had used imagery to break the cycle of negativity. Whenever fear surfaced, she would picture herself pricking a big red balloon with a pin.

’That sound and that immediate switch would kind of snap me out of it,’ she said, adding, ‘The last couple years, I’ve definitely gotten to a point where when I’m on the hill, it’s very quick for me to switch from a negative thought to a positive one.’”

In our daily lives, we're quite often held back from achieving our potential because of inner road blocks. Perhaps you want to achieve something, but just can't get over the external circumstances in the way. Maybe you truly want to reach a goal, but just don't know where to start. Or, like many of us, you might be your own worst critic, and as a result you embody the exact low energy that holds you up from actually taking the first step. 

So what if we could use that same mental imagery to envision reaching this personal life goal? If you think about it, goals like presenting at a conference, making a physical transformation, or moving towards the next chapter in your career might just be longer term activities than hitting a basket or sinking a golf ball. But they're still activities that could benefit from the power of imagination.

When we develop a mental image of a personal goal, we recreate the image of ourselves in action. We can see ourselves take the first step towards it - that powerful awe-inspiring act of overcoming inertia. We see ourselves performing, and allow our bodies to feel what it might be like to actually be doing it. And then we bask in the achievement of completing the task, and connect to the emotions of achievement, whether it be a sense of gratitude towards our abilities, a sense of new found purpose, or a growing confidence in ourselves. In essence, by imagining yourself actually doing these things, you're simply elevating yourself from that negative "I can't" belief to a positive "I will." You remember that you are your own best motivator.

It's important to note that once you get to the point of motion, that's when the real work begins. But a series of well-planned steps and level of accountability can help you actually manage the tasks of doing. Guided visualizations are a great tool to help you truly connect with yourself and gain a bit of clarity in order to take the first step in reaching your goal.

For more on how to use visualizations, check out "7 Tips for Creating Positive Mental Imagery".

Allergy Soothing Essential Oil Blend

If you're a seasonal allergy sufferer in the Northeast, there's a good chance that this spring has been a bit rough thus far. Both weather and medical specialists point fingers to seasonal weather patterns and climate change's impact on pollen, and forecast that this spring might be shorter than seasons past. Regardless, woes of stuffed noses, scratchy throats and throbbing headaches have been widespread amongst my family and friends, and my own sinuses have been suffering worse than they have in recent years.

In times like these, over-the-counter prescriptions tend to not be enough, and I have been doubling my typical water intake just to combat their drying side effect. I've started using my neti pot to soothe my nasal passages with a warm saline rinse, but was beyond thrilled this weekend when I remembered something my soon-to-be father-in-law taught me: peppermint oil is a fantastic nasal decongestant when inhaled externally. So when I found myself unable to inhale through my nose while on a hike in Upstate New York, I tried this little trick out and was able to clearly breathe in ten minutes flat.

I've brought my trick back home and built an essential oil blend to diffuse in our home. A combination of peppermint oil, and essential oils of lemon, lavender and marjoram (sweet oregano) can supplement your typical allergy remedies by soothing and encouraging clear airways.  Lavender essential oil is naturally antibacterial and anti-fungal, while the lemon essential oil is a great antioxidant and has rejuvenating properties. Marjoram essential oil has been historically used to treat sinus and respiratory ailments as it has expectorant qualities. Our diffuser now sits by my work station, and I've been breathing easier ever since.

Allergy Soothing Essential Oil Blend

4 drops peppermint essential oil

3 drops marjoram essential oil

2 drops lavender essential oil

2 drops lemon essential oil

For each blend, mix together in a dark glass bottle, keeping these proportions constant even if increased. When ready to use, fill your diffuser to the fill line with water, and add in 3-7 drops of the essential oil blend.

Spring Soaking

On Sunday, we signed the lease on a new home. It's a sunny, top-floor apartment with bay windows, in a quiet neighborhood with much more space than we have now. But the real deal-sealer for me? A freshly re-enameled clawfoot tub - the sort of thing of dreams, my friends. In anticipation of our move in May, and many many luxurious soaks ahead, I've compiled a list of bath items to bring along.

(Left to right, starting in the top row)

A luxurious natural sea wool sponge, to massage soaps into the skin.

A detoxifying soak, to revive the body and warm the soul.

A new book, "The Untethered Soul: A Journey Beyond Yourself" by Michael A. Singer, to explore inner peace and serenity.

A bathtub caddy to hold my book, a candle and on the most relaxing evenings, a glass of red wine.

A delicious spring soap, with hints of lemon and rosemary.

A sumptuous bath towel, like the one we've placed on our registry, to lock in the warmth.

A gorgeous candle, made in Virginia and for a great cause, to fill the air with earthy scents.

A wooden bath mat, for stepping back into the world after blissfully floating away.

A natural tub brush to scrub down and prepare for the next night of relaxation.

Refreshing Green Smoothie

I like to start most of my days with a smoothie, and am always looking for new ways to switch up my go-to recipes. So when fevers hit our home a few weeks ago, and the only requested meals consisted of liquids, I figured it was a great way to come up with a new nutrient-dense drink that would not only deliver a punch to the flu but also wake the body upon any old Monday.

This smoothie is extremely refreshing, thanks to a few citrus squeezes, a cooling mint kick, and a touch of sweetness from apple. It balances the flavors nicely, and received rave reviews and repeat requests in my household. It also delivers some great adaptogenic boosts through the addition of raw garlic, whose antibacterial and antiviral properties are present, though the taste is perfectly hidden amidst banana and greens. It's then rounded off with raw protein power and bee pollen, which provide good energy and immunity support. I can't think of a better way to jump start the day. 

Refreshing Green Smoothie

1 small banana, sliced

1/2 lime, peeled

1/2 orange, peeled

Juice of 1/2 lemon

1 tsp lemon rind, finely grated

1 small bunch of kale, de-ribbed

2 sprigs of mint leaves

1/2 apple, sliced

1 clove of garlic, sliced (let sit for 5 minutes before adding in)

1 packet of raw protein powder (I prefer this kind)

1 tsp bee pollen

Combine first ten ingredients in blender, and top with water or preferred nut milk and 3-4 ice cubes. Blend until combined. Top with bee pollen and enjoy.

Sitting with Gratitude

When I was younger, I often found myself frustrated when things didn't go my way. I felt duped by what I couldn't actually control, and let down by how reality didn't seem to align with the high expectations that I set for myself. When I shared these feelings with my mother, she always reminded me to do the same thing: allow yourself to feel let down for a bit, but then work on moving on.

Sitting with emotions.

This activity always seemed like an interesting proposition. On one hand, it gives yourself permission to feel and allows yourself to explore the depths of angst or disappointment. On the other hand, it's a chance to practice letting go and learn how to shift your perspective towards newness and possibility. It allows us to actively manage how our thoughts affect our feelings, and therefore more consciously own those emotions. But something I hadn't considered until recently was sitting with the good feelings too.

We live in an age of not enough, where many people experience FOMO ("fear of missing out"), or are always in search of the bigger and better thing. So often, we spend time focusing on what's next that we forget to acknowledge what is now.

I found myself in a similar situation when I began to plan some activities to get involved and explore the communities in my still "new" city. I built a set of goals that would help propel me forward, expand my network, and help me continue to grow towards this awesome life that I've always imagined. The only issue? My free time was limited, and I was amidst some life changes. 

By probing deeper to understand what I really meant by "this awesome life that I've always imagined," I realized that to some extent, I was already living it. Sure, these goals were still something to actively explore, but it revealed that there was something else I needed to incorporate into my life: more gratitude.

Gratitude involves expressing appreciation for what you have. Exploring it can help boost your energy, encourage optimism, and even make you more successful in the long run.  Robert Emmons, a gratitude researcher at the University of California at Davis, also notes that simple exercises of gratitude add up over time, and incorporating it into daily habits can help encourage your overall sense of happiness and well-being. He notes that "once you get started, you find more and more things to be grateful for."

In the past, I've tried to practice gratitude on a daily basis. I've done gratitude journals, gratitude jars, and explored other methods of thanking myself, but then I closed the book or put the top back on the jar, never to explore those feelings again. So I brainstormed a bit, and came up with an idea on how to incorporate it into something I already do on a daily basis,

My challenge to myself? Three times a week, I will incorporate gratitude into my daily meditation. This is something that will allow me to continue making my twice-daily meditations a habit, and build a practice of gratitude towards the life that I am already living. My desired outcomes? Feeling more grounded, present, and proud of myself on a daily basis.

Interested in learning more? Here's how it works:

1.  The night before your meditation, spend some time thinking about what you are grateful for...right now. It could be something as simple as having a great phone call or eating a good meal. It could be as complex as finding a new place to live or accomplishing a big goal at work.
2. Write it down somewhere that will be easily accessible in the morning. For me this involves updating the subject line of a daily alarm I've set as a reminder to do my meditation. You could use a notebook or sticky note as well.
3. On the following day, or when you do your meditation, re-read your note of gratitude, and fully embody it while meditating. This could be by imagining the words in your mind's eye or chanting it as a mantra. It could be by using the feeling of gratitude to send warmth towards anything painful that you notice while scanning yourself in the moment.
4. Focus on how this feeling of gratitude resonates through your body.
5. Practice this type of gratitude a few times a week or whenever you need to reminder of what you're doing well in life. And take note of how this type of noticing and awareness feels, and if you find yourself being more present on a daily basis.

Happy weekend...

Happy holiday weekend! It's a cozy gray morning, and we're on the train headed down the New England coast to Connecticut for a few days. I anticipate that there will be a lot of good eating and time well-spent with family on Easter. Before we head off, here are a few things that have moved me this week:

• Grabbing some new music inspiration from the always excellent playlists pulled together by Sarah Tolzmann of Note to Self. That March-April 15' playlist is really on point.
• Loving this essay on "The Potential in the Pregnant Pause" from On Being about how breaking free from habituation can open the door to transformation.
• Revisiting some classic thoughts on mindfulness from Jon Kabat-Zinn, and gearing up for a sitting at the Cambridge Zen Center later this spring.
• And finally, some words to close the week from Buddhist teacher Thich Nhat Hanh on how understanding ourselves better frees up our hearts to love others:

“ The essence of loving kindness is being able to offer happiness. You can be the sunshine for another person. You can’t offer happiness until you have it for yourself. So build a home inside by accepting yourself and learning to love and heal yourself. Learn how to practice mindfulness in such a way that you can create moments of happiness and joy for your own nourishment. Then you have something to offer the other person...

...If you have enough understanding and love, then every moment — whether it’s spent making breakfast, driving the car, watering the garden, or doing anything else in your day — can be a moment of joy.”

— Thich Nhat Hanh

Maintaining Balance on the Road

I'm a woman of ritual. Whether it's my morning or evening meditation, a daily smoothie, or a luxurious self-massage using healing oils, these acts of self-care help encourage a personal homeostasis and an overall sense of wellness.

However, I tend to travel a lot - for fun, work, and family visits. While many trips are great times to escape your daily space and mindset, there's also something to be said about coming home feeling like you need another vacation to recuperate. With a large percentage of my time spent living out of a suitcase for work, I've worked hard to maintain a general sense of my home balance while on the road.

After returning from her own recent trip out west, my sister-in-law requested that I share some of my tips for traveling well. Below you'll find some thoughts on how I prepare for weekly trips and manage life as a road warrior. While some ideas may seem a bit obvious, by creating these types of simple parameters for yourself, you can break down packing to a science and ensure that you return home feeling just as good as when you left.

Nourishment

Travel is a great time to explore food options in a new place. But, I find that there's also nothing worse than finding yourself hangry while stuck in traffic on a roadtrip, on the tarmac of a delayed flight, or in an office park full of less than desirable food options. There are three main  ways that I prepare for these types of challenges:

• Pack Like You're Going to Camp: As a kid, I remember making a big bowl of GORP ("good old raisins and peanuts") when preparing for a hike or an overnight camping trip. I find that nothing travels better than trail mix, and in a pinch nuts and dried fruit can pack a great punch. On the Sunday nights before I hit the road, I pull together a mix of nuts (almonds, cashews, and walnuts are favorites), dried fruit (like tart cherries, sultanas, or banana chips), seeds (pumpkin or sunflower) and a touch of sweetness (dark chocolate or carob chips). I store them in my favorite Produce Bags for easy access.
• Hydrate, Hydrate, Hydrate: Many people arrive at airports and toss their bottles - only to buy a few liters of water before they hit their gate. I always have my reusable water bottle on hand, and on most flights, have the flight attendant fill it up several times while en route. Bonus step: fill your bottle with slices of lemon, cucumber, and herbs ahead of time as well. Nothing helps hydrate like a little flavored water, and when you fly frequently, you need that agua more than you know. 
• Balance Meals Eaten Out with Stops at Local Markets: When in a new or unfamiliar place, particularly for work, eating every meal out can get tiresome (mostly if you're a home cook like me!). I like to balance the meals that I eat out with a stop at a Whole Foods or grocery store to pick up some easy fruits and vegetables that don't need to be refrigerated. I've traveled to some areas that were relative food deserts, and really appreciated stumbling upon a weekday farmer's market to stock up on some fruit. It's also a great way to hydrate after a long (and drying) flight.

Personal Care

I'm a firm believer that to some extent, when you look good, you feel good. If you are someone who spends money on products for your face, body, or hair, I strongly urge you to bring them along on your trip. You'd be surprised what you can fit in a quart-sized clear bag. Some general thoughts:

• I pack three-ounce bottles of my shampoo, conditioner, and several oils and sprays.
• I re-use old sanitized makeup jars and contact cases for packing pint-sized versions of my creams or concealers. I also have several travel-sized makeup items that never leave my suitcase.
• I also bring along my dry-brush, and a few pampering tools, such as a powder mask and scrub. If you've got a few evenings alone in a hotel, there's nothing lovelier than a glass of wine or some tea and a face mask to reap the benefits of time away.

Other Routines

And finally, I have a few miscellaneous thoughts on maintaining routine. While many of these apply mostly to those who travel for work, they can also help you find a balance when you're simply getting lost for fun:

• Determine Your Balance Range: At home, I exercise five to six times a week. When on the road, there are client or team dinners and occasional late work nights to consider. Figure out your general goal for maintaining things like exercise, or other daily practices, and identify your ideal maximums and minimums ahead of time. This will help you create an attainable range, and you'll be more likely to set aside a feasible amount of time to stick to your routines.
• Explore Options: While traveling for pleasure, I love to go in with a plan, and let life happen along the way. When traveling for work, my method is a bit similar, but I like to give myself options. If I can't exercise in the evening because of a dinner, perhaps I can find a local exercise class around the hotel or a local site to powerwalk to during lunch. Giving yourself options can better ensure that you maintain personal goals when in a new place.
• Be Flexible: Finally, give yourself a break. While I try to maintain routines, eat healthy, and care for myself the way I prefer, I'm quick to remember to be gentle on myself. Travel is a great way to enjoy a new place, get a little lost, and shake up your view. Don't forget to take advantage of that!