THE MUSE: MINDFULNESS WEARABLES

What about a headpiece to help you to train your brain? As mindfulness continues to gain acceptance as an integral part of a healthy lifestyle, it too has become lucrative fodder for inventors and investors who see its potential amidst the big business wellness industry.

Like the Fitbit wristband that measures your movements towards the goal of physical fitness, the latest gadget to help you meditate and improve your focus is called the Muse. At a price tag of about $299, this headband uses electroencephalography sensors to measure the activity of your neurons to detect when your mind is focused and when it’s not.

muse

The piece sits behind your ears with a thin plastic band with the sensors stretching across your forehead.

With headphones on, the app begins to measure your brain activity as it coaches you through exercises to help you focus. For instance, as you begin the app prompts you to think about musical instruments or well-known celebrities. It then asks you to bring your attention to your breath. Counting your breath as sounds of nature play in the background; the sounds themselves can signify that your mind is starting to drift away from your point of attention.080322a8447 (1)

A session last several minutes and produce for you a line graph that details brain activity in percentages of active, neutral, and calm states. You earn points (little birdy icons) for the times you were calm.

The Muse creatively uses the latest in neuroscience to effectively engage the firing of neurons in our brain. This is good! It is fun. We all like fun. Another real positive is that this latest cool shiny object may actually be the catalyst to entice you to sit down and experiment with meditating. Its carrot approach that provides “rewards” for when you reach some moments of calm focus may keep you coming back and practicing. If you continue to work with it and see some noticeable benefits, (initial reviewers who are new to meditation have found it helpful), you may become interested in sitting and meditating without it or learning more.

In other words, it could lead to fully experiencing and working with mindfulness and its ability to transform, inspire and engender compassion.

Conversely, the nature of novelties is that they tend to peak quickly in popularity and fall from favor in the same fashion (most of my friends that ran out and bought a Fitbit are no longer wearing them or even know where they put them)! It will be interesting to follow up with Muse wearers in a year and see if they are still wearing them daily.

The marketplace eagerly responds to our perennial search for the magic bullet, the quick and easy fix. AND as anyone who practices mindfulness will tell you, instant gratification leaves you grasping for more and more in order to satisfy.

What neuroscientists have also discovered is that when you stop, the brain returns to its wandering mind. It’s our default mode network. Just like our muscles atrophy when we stop lifting weights or exercising.

To learn to be become focused, present, and calm is a process and a daily discipline, just as eating healthfully and getting physical exercise is a lifelong journey. Time and effort are required to build consistent concentration and equanimity.

If you understand that the Muse or any similar device, can be useful if employed as part of a larger program, and you can afford it, give it a try.

I would love to hear from you 365 days from date of purchase.

MINDFUL WALKING

IMG_0822

On certain days and for a variety of reasons, the idea of mindfully sitting for any length of time may evoke a strong sense of aversion. Of course, if this occurs, you always have the option off choosing to be curious about that aversion, working with it, as well as being receptive to any other strong feelings, thoughts and attending sensations that may arise.

Or you can walk. Mindful walking is an excellent way to get us out of our anxious, stressed and ruminating head and into the movement of our body. Our senses too become involved moment to moment with the world around us.

537In fact, sitting meditation is no more important than walking with presence. If you get right down to it, they are the same practice. We are learning to know and experience the contents of our mind and body.

However, walking meditation is different than simply going for a walk around the block, taking a nature hike, or to getting from point A to point B. Mindful walking is a deliberate practice that has us arrive in the present moment with each step.

If you have the ability to walk, you probably seldom bring much attention to it. Most of us take it for granted. After that initial year of so when we were toddlers and had to bring quite a lot of focus to it as we literally “toddled” from coffee table to Mom’s knees to the floor! But it is quite a miracle when you think of it, how we humans can balance on these feet of ours compared to the size of our bodies.

footprintsIf you like to try some walking meditation, you begin by becoming fully aware of the process of walking itself. To begin, stand with intention. Simply put, know that you have chosen to stand and begin to notice how your feet are firmly planted on the ground that supports you. Your arms are held loosely by your side. Your spine is fully erect but not rigid, standing with ease. Know that as you walk, you are embodying dignity and grace.

In formal walking meditation, we typically focus on the individual movement involved with shifting the weight of our body, lifting the foot on the other side, and then placing the foot on the ground. We may even find it helpful to say silently to ourselves as we walk, “Lifting, moving, placing, lifting, moving, placing.”

To begin, find a quiet place where you can walk undisturbed for about ten to fifteen minutes without distractions, and where you can walk back and forth for a distance of ten to twenty feet. Start off by walking slowly and paying attention to sensations on the soles of the feet as each part of the sole, from heel to toes, touches the ground. Notice how the body moves as you walk and how the arms may swing back and forth. If at any point you notice the mind wandering from walking, just acknowledge this and gently bring the focus back.   IMG_0506

You may soon discover that sometimes you may feel like walking more quickly, sometimes very slowly. And if family, friends, or coworkers become curious about what it is you are doing, who knows, perhaps a community of mindful walkers will sprout and naturally grow, supporting your and others’ endeavors!

 

 

 

 

MINDFUL HUGGING PRACTICE

There is truly no greater gift to give someone than your full, pure presence. We intuitively know this to be true. Perhaps you can recall a time in your own life when you’ve had the experience of someone’s complete and undivided attention. What did it feel like? The feelings may have been profound or subtle, but are almost universally life-affirming.

How were they embodying that presence? We often recognize that the body is relaxed and quiet; the emotional energy is clear and focused. Their shared thoughts back to you reflect a deep state of listening. meditation_selfcompassion

Yet we also know this is a rare occurrence. How often do we really give our full attention to someone? Our child is sharing their day and we are only partially listening while we cook dinner, fold laundry, return a work text. We are having a conversation with a friend or a coworker and simultaneously remembering a task undone or impatiently waiting for them to finish so it’s ‘our turn’. This is a human tendency. Fortunately, we can choose to communicate in a more skillful, even transformative way. Read more

Where it begins.

Rewiring Your Brain Starts Here

Rewiring Your Brain Starts Here

WEARING TOO MANY HATS?

wearing_many_hatsHat wearing isn’t what it used to be. Prior to the 1950s, nobody would think about going outside without a hat, no matter the season. In fact, your hat, whether you were a nurse, a white collar executive or a gas station attendant told the world a lot about your socioeconomic status and what your occupation was.

The phrase “wearing too many hats” emerged relatively recently. In the past century, the pace of our culture and the workplace evolved rapidly, women AND men are now homemakers AND marketing specialists, parents AND business owners. Of course, so much more too, we may coach a little league team and dance the two step on a Saturday night.

While much of this is good and brings meaning to our lives, it also means that we must juggle.

And anyone who has attempted to juggle knows that juggling for any length of time is hard to do! Even if you are good at it soon enough it is very tiring. And as you add more objects, it becomes more stressful. Then what can occasionally happen? It all falls down.

There is where mindfulness can be enormously helpful. When we carve out time for just being, intentional non-doing, we reconnect with who we are at our core.

Read more

WEARING TOO MANY HATS?

Hat wearing isn’t what it used to be. Prior to the 1950s, nobody would think about going outside without a hat, no matter the season. In fact, your hat, whether you were a nurse, a white collar executive or a gas station attendant told the world a lot about your socioeconomic status and what your occupation was.

The phrase “wearing too many hats” emerged relatively recently. In the past century, the pace of our culture and the workplace evolved rapidly, women AND men are now homemakers AND marketing specialists, parents AND business wearing_many_hatsowners. Of course, so much more too, we may coach a little league team and dance the two step on a Saturday night.

While much of this is good and brings meaning to our lives, it also means that we must juggle.

And anyone who has attempted to juggle knows that juggling for any length of time is hard to do! Even if you are good at it soon enough it is very tiring. And as you add more objects, it becomes more stressful. Then what can occasionally happen? It all falls down.

There is where mindfulness can be enormously helpful. When we carve out time for just being, intentional non-doing, we reconnect with who we are at our core.

No matter how we may be feeling in any given moment, we are not simply our roles or our obligations. While it is quite human to define ourselves in this way, it can often limit us, creating a growing sense of imbalance in our lives. Mindfulness widens the lens.

We are not just divorced single parent, primary care giver, one who is always putting out “fires” at work and at home, or task master. When we sit in meditation practice, we put all of that down for a bit.

I invite for the next five to ten minutes to try this: Breathe steadily and naturally, and with each out-breath put each of the “balls you are trying to keep in the air” down-one by one.    

Release the striving and to the best of your ability right now, the judging too.

hats

Within this space, something new may arise. Perhaps it’s the knowing that we are more than the sum of our parts. We glean that truth that any given role doesn’t truly define us. What is deepest and most valuable in us can be recalled and recaptured so that we discern what to do next from that perspective.

May you approach the moments of your and those to come with a clarity of purpose and a sense of calm.

A NEW YEAR: WAIT A MINUTE

photo_3664_20090119Have you got started on your New Year’s resolutions yet?

You know the list is usually the same every year for most folks.  To the gym, diet, no gossiping, budget better.

For me, it’s less sugar and alcohol.  It’s been 5 days already and I’m feeling great!  (I was being facetious right there!)

But have you noticed that we often start off these self improvement projects with great enthusiasm and that enthusiasm dwindles as daily life takes over and so do our habitual reactions to stress, coupled with the real hard work of substantive change sets in?

Maybe it’s because we set ourselves up to fail by announcing these sweeping changes without getting ourselves ready, really ready, in this very moment.

Read more

NOTICING

090514a127_2780 (1)Have you ever noticed that a lot of the time you are just not noticing? For instance, you are driving to the grocery store or to work (both of which you have done a million times), and not remembering when you arrive how you got there.  Just traveling on auto pilot, or absorbed in a phone conversation, you have missed the ride. Perhaps you think, “I’ve done this trip so often I could do it in my sleep!” And guess what? In a very real way, you are!  Conscious but not truly awake.

Our daily tasks of necessary repetition and ritual, whether it brewing the coffee, throwing in another load of laundry, walking the dog, become so automatic that these activities become the things we do between the times we actually are doing something that we are fully engaged in and are aware of.  The unfortunate thing is, if we add up all of these moments each day, we are actually “checked out” for a solid portion of our life.

You may recall the internet sensation a few years ago, where participants were asked to watch for how many times three white shirted basketball players came onto a scene. A shocking fifty percent missed seeing a person in a gorilla suit sauntering in, pumping his chest.  Even when looking right at him!  This phenomenon, coined “inattentional blindness” has been demonstrated time and again.

Read more

GOOD NEWS/BAD NEWS: YOU THINK YOU KNOW THE DIFFERENCE BETWEEN THE TWO?

We humans have a tendency to label things as good or bad, wanting more of the former and avoiding the latter at all costs. Yet this labeling is the antithesis of mindfulness. In truth, it is the root cause of much of our suffering and stress.photo_8145_20090912

You don’t need to take my word for it. Try it for yourself. Throughout the day, see if you can notice how much of the time you are either liking or disliking almost everything that’s occurring.

For instance, you may be repulsed by the thought of mushrooms. You had mushrooms when you were eight years old and you thought they tasted awful. It might have simply been the way they were prepared or how you were feeling that day, but it doesn’t matter. You now (perhaps decades later) simply say whenever mushrooms are offered, “I hate mushrooms.”

Or you may want to learn a new language. But you say to yourself, “I’m not good at languages” because in high school you struggled in a Spanish class. Once we label an experience, it colors all future experiences that even resemble it slightly. And yet is it necessarily so? Or is it just more thinking that we are inadvertently believing in any given moment?

These assessments, though occasionally conscious are more often unconscious. They are simply reflex reactions based on past experiences. Our judging mind is showing up in the habitual, predictable way as it has countless times before. This is not about fault finding or trying to control our thinking. The process happens so quickly that we are not even aware that we are unaware. These thoughts have become automatic.IMG_1057

However, we do have a choice. In fact, we have many choices. When we become present to the content of our thoughts, we gain access to our available choices-to respond rather than react to these thoughts. We open up a pause that can generate countless opportunities for new experiences.

I often share the story below with my students in Mindfulness Based Stress Reduction courses. It illustrates how our interpretations of what is happening is directly linked to the level of stress we may be feeling at any given time. And how our interpretations are never the whole story.

There once was a peasant farmer who lived in a remote village in China. His only means of plowing his fields was an ox. When the ox died, he flew into a panic about how he was going to feed his family. The villagers told him to visit the old sage who lived on the outskirts of town. He would know what to do, they said.

The farmer said to the wise man, “I don’t know what to do. My ox has died and my family may starve. This is the worst thing that could ever have happened to me!”

The sage paused, looking him squarely in the eyes and said, “Maybe yes, maybe no.”

The farmer walked away in disbelief. How could he say such a thing when here he was in such distress. He told his family and neighbors that this was no wise man; he didn’t know what he was talking about.

However, the next morning the farmer discovered a strong young horse grazing in a distant field. He trained the horse and in short order, he was able to plow his fields better and faster than before. Not only that, the horse ate less feed than the ox. The farmer thought to himself, “You know, maybe that old man is wise after all. Finding this horse was a stroke of great luck.”

He decided to go the sage and thank him. “You know”, the farmer explained, “I thought you were crazy for telling me that maybe it wasn’t bad luck that my ox had died. But now I know you were right, I found this horse and he plows even better than the ox. It has been the best thing that has ever happened to me.”HPIM0699

The sage again looked into his eyes and said, “maybe yes, maybe no.”

The farmer, incredulously said, “Are you kidding me?” Shaking his head and walking away, he thought “This guy is nuts! I am not coming here again.”

A few days later, his only son was riding the horse while working and was bucked off. He broke his leg and the horse had to be put down. Inconsolable, the farmer recalled that the sage had indeed spoken wisely and decided to go back to seek advice. After sharing these latest events, he said to the wise man, “Now you have to admit, this is absolutely the worst thing that could have possibly happened to me!!”

And the old man, calmly and lovingly replied, “Maybe yes, maybe no.”

This infuriated the farmer so much, he stormed back to the village and told anyone who would listen how ridiculous the so-called wise man was.

The very next day, troops arrived in the village to take all the able-bodied young men away to fight in the on-going war. His son was the only one who was saved. His broken leg spared him from almost certain death.

IMG_2205When we can step back and pause with a mind that does not truly know the answer, we can extend our view. We can see potential in all occurrences, gaining a bird’s eye perspective, a wisdom on our own lives.

GOOD NEWS OR BAD NEWS?

photo_8145_20090912We humans have a tendency to label things as good or bad, wanting more of the former and avoiding the latter at all costs. Yet this labeling is the antithesis of mindfulness. In truth, it is the root cause of much of our suffering and stress.

You don’t need to take my word for it. Try it for yourself. Throughout the day, see if you can notice how much of the time you are either liking or disliking almost everything that’s occurring.

For instance, you may be repulsed by the thought of mushrooms. You had mushrooms when you were eight years old and you thought they tasted awful. It might have simply been the way they were prepared or how you were feeling that day, but it doesn’t matter. You now (perhaps decades later) simply say whenever mushrooms are offered, “I hate mushrooms.”

Read more