Who Needs Sleep?

By Mary on March 21, 2011

I have this song from the Barenaked Ladies going through my head:

The lyrics of the chorus are:

Who needs sleep? Well, you’re never gonna get it.
Who needs sleep? Tell me what’s that for?
Who needs sleep? Be happy with what you’re gettin’
There’s a guy who’s been awake since the Second World War.

For the past couple of weeks, I’ve been falling behind on my sleep.  Not lots, just a little bit each night.  It adds up fast, though.  And then, Daylight Savings Time hit.  And I chose to stay up that night watching movies. Now I am paying the price.

Each morning it has been getting more and more challenging to get myself out of bed.  I want to sleep a little bit longer. And now I am starting to notice the effects it is having on my meditation.

I’m having trouble focusing.  I always start my meditation session by grounding and connecting with the earth.  The past couple of days, I have had a really hard time even doing that much without my mind interrupting me for something.  It’s wandering all over the place chattering on about this or that, visualizing what happened in the book I read or the movie I saw, playing the same songs over and over and playing the “What If” game.

This last one is particularly frustrating.  Because the mind’s job is protection, when my mind starts playing the What If game, it usually comes up with disasters.  What if I don’t have money to pay that bill?  What if I can’t get the time off I want?  What if my alarm doesn’t go off?  What if an earthquake happens here? What if…well, you get the idea.

Logically, I know that many of these things are never going to come to pass.  And energetically, I know the What If game is sabotaging me manifesting what I want to create in my life.

So this week, the request my coach made of me is to GET MORE SLEEP!  Getting the proper amount of sleep is a way of honoring myself, one I have not been taking seriously.  I certainly haven’t made it a priority.  This week, it is my priority.  Only an emergency is going to keep me from getting a good night’s sleep.

That’s the plan anyway.  Wish me luck, and I’ll let you know how it goes!

Blessings,

Mary

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De-Stress in a Pinch

By Mary on July 26, 2010

This past week was pretty stressful for me.  I didn’t really realize it so much in the midst of it, but by the end of the week, I was done.  Fried.  Stressed out!

I had a first aid class that was in the evenings for four days, right after work.  This meant wolfing down my dinner in the car on the way to class.  I was getting up and exercising in the mornings, and then going directly to work.  I also had to read the first aid book before my last class.  We also put our house up for sale last week, and I got my moon time.  By Friday, I was way behind on my sleep, and I was becoming very sensitive to every little percieved slight.  And most of them were all in my head.

Because I was out late at my class, and then reading the text book when I got home, my meditation practice got shoved to the side.  This definitely did not help my mental state! So on Saturday, when I had an event to run after work, I was not at my best.  I was irritated that I had to make dinner, AND pack the vehicle for the event, BY MYSELF, AND clean up the kitchen, AND… well, you get the idea.  My mind was running away on the “poor me, I have to do everything myself, and no one helps or appreciates me” track to misery.  All of this is completely untrue, yet this was the tape that was playing in my mind.

Thankfully, my husband drove to the event.  I could tell I was not in the right frame of mind to lead this event, which was about spiritual growth.  So I closed my eyes, and breathed slowly and deeply.  I dropped out of my mind, and into my center.  I observed my mind playing the tape, and I let the emotions flow.  Yes, I cried. I meditated the whole way to the event.

I’d like to say that by the end of the 15 minute drive I was all better.  There was still a little residue and sensitivity there.  But I was now the one in control (not my mind and some outdated program), and the frustration was flowing out of me.  By the time I had everything set up, and everyone had a chance to chat for a while, I was fully in my center, in the moment, and ready to facilitate the event.

Meditation is a wonderful tool for de-stressing.  You can do it anywhere, and within a relatively short amount of time.  Of course, getting enough sleep, exercise, or a relaxing bubble bath help, too!

What’s your favorite method of de-stressing?

Blessings,

Mary

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Quiet Time in a Busy Life

By Mary on June 14, 2010

This past week has been even busier than usual for me. I’ve been helping three different friends with their websites in addition to my regular routine of audio editing, a full time job and three children. I’m not complaining, mind you.  I am glad I have skills to help my friends!  And though I may be tempted from time to time, I wouldn’t trade my children for anything.

Making space for quiet time was shuffled to the bottom of my ‘to do’ list, though, and I definitely felt the effects.  I was run down, exhausted, and my body was achy.  I knew it was because I wasn’t taking care of myself, and not because of any ‘bug’.  I was sleeping in instead of getting up and moving my body.  I sat in front of my computer, stiffening up. I worked on my computer straight up until I had to leave for work, then took half the day getting myself grounded again.

So I spent yesterday taking better care of me.  I slept in, and spent some time with my husband.  I read to my children.  I bounced on the trampoline.  I did the laundry and started cleaning up my work space. And I got some of my own projects completed that were pushed to the side last week.

And this morning, I got up early and did my yoga practice for the first time in weeks!  I focused on breathing love for the entire time.  Each time my mind wandered, I gently brought it back to I AM…LOVE.

Right now, the dishwasher is churning away, my youngest son is fighting battles with imaginary storm troopers, and there is a box full of papers I need to sort through on the floor next to my chair.  Instead of becoming anxious about this, though, I cam calm.  I can tune out the space battle, and turn down the pressure on myself to get to that box.  Why?  Because I started the day with yoga and meditation.  I began on the right foot: with calm and intention, and that carries me through the day.  I created the quiet inside myself, and so I become the eye of the storm.

Now, I think I’ll go bounce on the trampoline for a few minutes before I tackle that box!  A little fun makes life much more enjoyable, too!

Blessings,

Mary

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Breathe Love

By Mary on June 7, 2010

The other night I woke up in quite a lot of pain.  The muscles all up and down my back were spasming.  I prefer not to take medication until all my other options have run out.  I also avoid getting out of bed if I can! :)

So I started by slowing down my breath.  When I’m in pain, like most people, my breathing gets shallow and quick. Then I started a technique that my dad taught me when he was learning to manage chronic pain.  With each inhale, think, “I am.”  With each exhale think, “Calm.”  Each breath affirms that your entire being is calm.

I have used this technique to successfully manage pain and anxiety in the past.  This time, a flash of inspiration came to me.  Change the word “calm” to “love!” I AM…LOVE. Now each breath affirms that my entire being is love!

I instantly felt my pain level decrease.  After only a few breaths, I felt my heart expand, and a feeling of peace and joy washed over me.  My mind kept taking me out of the experience to analyze what I was feeling so that I could write about it this week, and I would return to focusing on the breath.  I AM…LOVE.  I AM…LOVE. My heart expanded, and I felt a deeper connection with my family, and soon with the world outside.  I was in unity.  I was relaxed.  The pain was not completely gone, but it was significantly decreased to the point that I was able to go back to sleep.  And I felt great!

For a deeper meditation experience, do this in combination with alternate nostril breathing.  Here’s how:

  1. Hold your right hand up, palm facing you.
  2. Bend your index finger and middle finger down, leaving your thumb, ring, and pinky fingers up.
  3. Using your ring finger to hold your left nostril closed, inhale through the right nostril for a count of four.  (Think, “I AM.”)
  4. Release your left nostril and using your thumb to hold your right nostril closed, exhale for a count of eight. (Think, “LOVE.”)
  5. Continue holding the right nostril with your thumb, and inhale for a count of four.  (Think, “I AM.”)
  6. Release your right nostril, hold your left nostril closed with your ring finger, and exhale for a count of eight. (Think, “LOVE.”)
  7. Lather, rinse, repeat three to seven times.

Alternate nostril breathing activates both sides of the brain.  Even practicing here while I am typing out the instructions, I can feel the positive effects!  Let me know what you experience.

Blessings,

Mary

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Where my spiritual path and science meet

By Mary on March 10, 2010

I read this article by Stacia Topping last week, and it really affirmed my choice to use meditation and guided meditation in my life.

A Soul’s Code insider asked herself, “Can enlightenment happen through meditation or practice?” Drawing on examples like Eckhart Tolle, her personal experience and science, the answer is: Yes

I began meditating about two and a half years ago, at the urging of a then-friend (translation: a fellow I was very briefly dating.) I was an avid journal-writer, and felt that was enough for clearing the detritus-of-the-day from my mind.

But a couple weeks later, when someone came into my office and was handing out flyers for beginning meditation classes, I decided to take up the invitation. My work ’situation’ was super-stressful, and I thought that meditation might help ameliorate the effects more than what I saw people around me using to cope — from Ambien to alcohol.

Continue reading the article here…

Blessings,

Mary

There’s a new meditation available for you. Download for free here…

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Brainwave Entrainment

By Mary on January 25, 2010

In my research about meditation, I keep bumping into something called “brainwave entrainment”.  Proponents say it has phenomenal benefits, and it greatly aids in meditation.  But what is it, exactly?

Wikipedia says:

Brainwave entrainment or “brainwave synchronization,” is any practice that aims to cause brainwave frequency to fall into step with a periodic stimulus having a frequency corresponding to the intended brain-state (for example, to induce sleep), usually performed with the use of specialized medical software. It depends upon a “frequency following” response, a naturally occurring phenomenon where the human brain has a tendency to change its dominant EEG frequency towards the frequency of a dominant external stimulus.[citation needed] Such a stimulus may be aural, as in the case of binaural or monaural beats and isochronic tones, or else visual, as with a dreamachine, a combination of the two with a mind machine, or even electromagnetic radiation.[citation needed]

And what does that mean in English?

Essentially, most brainwave entrainment programs help you to move into a different state of consciousness by using the brain’s natural tendency to align with another brainwave pattern, allowing you to gain the benefits of that particular state.

So what are the different states of consciousness? There are four categories, ranging from alert to asleep and they vary by how fast the electrical waves of your brain are.  The faster the waves, the higher the frequency, and the more alert you are. (Remember the sine wave from high school?)

Sine Wave

  • Beta is when you are awake and actively engaging your mind.  This would be when you are having a conversation with someone, writing, reading or creating.
  • Alpha is when you are awake, but relaxed.  This is generally when you have taken a break from something you’ve been focusing on, or when you start to meditate.
  • Theta is when you are dreaming, deeply meditating or starting to fall asleep.
  • Delta is when you are asleep.

Brainwave entrainment programs generelly help move your brain frequency into the theta state.   What does this do for you?

The reported benefits of lowering your brainwave include:

  • Increased relaxation and reduced stress
  • Improved memory and creativity
  • Greater ability to focus and concentrate
  • Stronger intuition
  • Higher energy level
  • Fewer illnesses
  • Better sleep

A quick Google search finds lots of products out there at various price points.  There are even some you can download for free. Here’s the one I use currently.

Blessings,

Mary

PS.  A quick way to lower your brainwave to Alpha state is to close your eyes and “look” up about 30º. Focusing on a spot above and between your eyes helps to activate your third eye chakra, while lowering your brainwave frequency.  Cool, huh?

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12 Steps to Help You to Relax, Heal & Commune With Nature

By Mary on January 22, 2010

Posted by Julie Griffin in Hypnosis on January 17th, 2010

Scores of books and articles have been written on the benefits of physical relaxation. There are many things that you can do to prompt your body to relax, including spending time outside in nature.

If you enjoy self-hypnosis and guided meditation, the following steps will help you get the most out of any time that you spend in nature. You can add your own thoughts and imagery to these steps, to make the process more personally meaningful.

You can read the 12 steps here…

Blessings,

Mary

If you haven’t tried it yet, you can download Creating Sacred Space for free!
And keep your eyes out for another meditation available for download soon!

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The Pain of Discipline vs. the Pain of Regret

By Mary on December 28, 2009

I have several practices that I do on a regular basis: yoga, journal writing, and meditation. Over the holidays, and the time leading up to the holidays, my discipline at maintaining these practices has been slipping. As someone with a history of procrastination, I have had any number of reasons (read: excuses) as to why I cannot do any or all of them. Since I practice first thing in the morning, and right before bed, many of my excuses revolve around sleep.

“I stayed up too late last night, so I ‘m going to sleep a little later this morning.”

“I feel a cold coming on, so I am going to rest more to fight it off.”

“I have to finish reading this book so I can get it back to the library.”

Thinking of these three practices (yoga, meditation and journal writing), it can be difficult to measure the effects of doing or not doing them.  If I don’t brush my teeth before bed, it’s easy to relate that to furry teeth and horrible morning breath when I wake up.  If I don’t put my raw breakfast on to soak before I go to bed, I have to have something else to eat in the morning. But is the late afternoon headache coming on because I didn’t do yoga, or because I didn’t drink enough water today?  And am I irritable because I didn’t write in my journal or meditate last night, or because my hormones are changing with the onset of my moon time?

And then there is the guilt.  I made a commitment to myself to practice yoga at least three times a week, and to journal and meditate before bed at least 5 times a week.  If I can’t keep my commitments to myself, how trustworthy am I?  And if I am not keeping my commitments, I am not in alignment, and I am not attracting the things I want into my life.

Why did I make these commitments in the first place?  Yoga helps keep me flexible and is a good way of combating chronic plain.  Writing in my journal and meditating help me stay balanced emotionally, and help me feel calm and peaceful.  I am able to stay focused longer and accomplish more.  And frankly, I don’t like what I become when I am not practicing.

So while it may always seem easier to follow an excuse and not get up for yoga, or short myself on meditation time so I can get back into whatever book I am reading, I almost always end up regretting the decision.  Discipline is much more challenging to maintain, but it is so much easier to live with than the regret of not following the discipline.

Keep this in mind as you make your New Year’s Resolutions, if you partake in that ritual.  Will you be self-disciplined enough to keep your commitment?

Blessings,

Mary

PS. How do I best impart this lesson, which has taken me over 30 years to understand (and I still haven’t gotten it perfect!), to my young sons? :)

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Make “Mental Fitness” a Resolution in 2010

By Mary on December 19, 2009

As 2009 winds to a close, so many of us eat way to much over the holidays, and make resolutions for the coming year to get physically fit.  But what about our mental fitness? Patt Lind-Kyle offers an easy way for us to strengthen our “mental muscle.”  And yes, it involves some meditation!

It’s time for the annual “Fitness Resolution.” (Or should it be “Fitness Delusion”?) If you’re like most Americans, you’re fantasizing about a 2010 characterized by thrice-weekly gym visits, early morning jogs, veggie-centric meals, and-of course-a sleek new body by summertime. Yes, it’s a nice goal. But according to Patt Lind-Kyle, it’s an unrealistic one. First of all, you (at least the current you) are probably not going to do those things. But more to the point, you’re focused on the wrong problem.

Instead of JUST making physical fitness your New Year’s Resolution, why not ALSO aim for mental fitness?
“You can change your life in any way you want to change it,” says Lind-Kyle, author of Heal Your Mind, Rewire Your Brain: Applying the Exciting New Science of Brain Synchrony for Creativity, Peace and Presence (Energy Psychology Press, 2009, ISBN: 1604150564) and mind training guide whose voice appears on the book’s companion CDs. “That applies to getting fit or quitting smoking or strengthening your marriage or whatever. But first you have to understand what’s at the root of your problems: your mind and the way it directs your brain to function-basically, where you place your attention.”

Lind-Kyle makes two critical points. One, the lifestyle habits that brought you to your current level of pudginess have carved neural pathways in your brain that can’t be changed by sheer willpower. (That’s why resolutions so often fail.)

The rest of the article is located here… Or jump right in and get her book!

Blessings,

Mary

Get your free full-length guided meditation here.

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