5 Intention-setting Ideas to Improve the Health of Mother Earth

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As I finished working on my vision board for the first half of 2021 under the ‘Star of Bethlehem’ on December 21st, a clear intention emerged:  a renewed focus my desire to support the health of Mother Earth, through whatever efforts are available to me.  One of the things the pandemic has brought into our awareness more profoundly is that nature is a key element in maintaining our mental and physical health.  And we all are stewards of our precious resources.

2020 was also the 50th anniversary of Earth Day and the ‘Do Just 1 Thing’ campaign was launched, to help individuals to not feel so overwhelmed with the existential threat of global climate change.  If each of us simply embrace just one small thing, together we will have a huge impact on protecting the habitats of wildlife, cleaning up polluted air, water and land, and conserving out natural resources.

So, below I have listed some intentions, some simple and some offering a stretch.  What one thing might light the fire of your ecological passion?  I hope you will consider trying one!

  1. Practice 3Rs.  Reduce, Reuse, Recycle.  The picture above is the new setup in my kitchen to support this effort moving into 2021.  I’m passionate (maybe a little obsessive some would say) about recycling and am setting the intention to take it up a notch.  Perhaps your kitchen offers the space for the same setup.  If so, I hope you will consider adding it to the project list soon.
  2. Turn Off/Unplug.  If your ecological passion might also tie to saving some money, then consider turning off the lights when you leave the room, turn off the water when brushing your teeth, turn off the car when waiting, and even unplug your appliances when not in use.  Contrary to popular belief, restarting your car does not burn more fuel than leaving it idling.  In fact, leaving your car idle for just 10 seconds wastes more gas than restarting the engine.
  3. Clean up. Since we feel so isolated due to the pandemic, consider participating in a community clean up.  Such efforts can be done wearing a face mask while also maintaining the required physical distancing to ensure safety.  What a way to rev up your internal engine/energy while making a small corner of the world more beautiful!
  4. Buy organic, local and electric.  When we think of the entire food chain system, it is a huge energy consumer.  Fossil fuels are used in the manufacturing of fertilizers, food processing, and the transportation to bring the food to you.  If we buy more local and organic foods we would reduce that fuel consumption and if we all do just a little in this area, together we would increase the market share enough to shift the market dynamics. Also, if you happen to be in the market for a new stove or car in the next few years, consider setting an intention to purchase electric.  I know I am!
  5. Get educated and share.  When you learn more about the movement, you can help others to understand the importance and value of our natural resources.  Consider watching one (or more!) of the 20 best climate change documentaries, including Oscar-winning An Inconvenient Truth, according to Mashable.  If you feel yourself passionate about something you learn, perhaps post it on your social media so others learn that this is an issue that is important to you.  Also, don’t forget to tag the local businesses whose products and services align with your passion, so others can support your efforts and let their money influence the desired change.  Don’t discount the impact that one person can make – if you influence just one other person, the ripple effect can last generations!

As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you.  Please send me an email at linda@sanctuary4compassion.com to share!

Virtual Reiki-infused Sound Healing and Meditation Class!

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This online group gathering will be conducted using Zoom’s video conferencing, which provides an option to turn off the your audio/video at any time, supporting privacy and facilitating a reduction in distractions.  For first-time attendees, signed release of liability/waiver forms will be needed.  Once these forms have been received, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join the class.  We look forward to being of service to you!

Virtual Community Gathering Practice Tips

We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines.  Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy.  Harnessing the warrior energy within will help you to face any tech fears you might have and join us!

Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

Restorative Yoga Tips and Props

On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Is direct neurofeedback a viable non-drug treatment option for ADHD?

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As the most common neurodevelopmental disorder, Attention-deficit hyperactivity disorder impacts an estimated 11% of children in school, with symptoms of inattention, hyperactivity, impulsivity and various cognitive dysfunctions often persisting into adolescence and adulthood.  And thanks to modern neuroimaging technology, relatively distinct brain regions within the prefrontal cortex have been identified as having altered activity, accounting for the symptoms of ADHD.  These disturbances in the networks of the brain have begun to come under further study when considering therapeutic interventions.  Transcranial direct current stimulation (tDCS), aka direct neurofeedback, has shown promising effectiveness in both neuropsychological and neurodevelopmental disorders, especially ADHD.

Symptoms of inattention or being easily distracted is very common, as it is the mind’s natural tendency or default mode.  It is actually wired for continuous distraction and a culture that values multi-tasking reinforces this wiring.  Mindfulness, or the practice of narrowing our focus to a single-task or giving our undivided attention to the task at hand, is one way to train the mind to ‘pay attention’.  However, this is sometimes easier said than actually done.

Now add trauma to this default mode of distraction.  When the mind is overwhelmed by strong, and often uncomfortable emotions, the use of the natural, default distraction wiring of our brains can actually be of benefit as it provides relief from those emotions, albeit temporary, brief and fleeting.  In fact, using conscious distraction techniques can actually keep us be safe from harm in the moment by moving us away from more unhealthy reactions to such powerful emotions, such as self-harming thoughts and behaviors including substance use.

The go-to approach to ADHD has been medication and behavioral modification therapy, yet the lack of long-term effects for both has been disappointing to those who suffer from the symptoms of this neurodevelopmental disorder.  Such lack of long-term effects has generated renewed interest in neurofeedback in recent years as a promising method for improving neuropsychological and cognitive deficits in ADHD.  Although more research may be required to determine the length of initial treatment along with the need for ongoing intermittent treatment to assess how long the benefits last, this non-invasive brain wave modulation intervention may just be a better approach while eliminating any medication side-effects!

If you would like to read more about the current state of the research on using direct neurofeedback for ADHD, click the link below:

Further Support for Direct Neurofeedback in the Treatment of ADHD

5 Intention-setting Ideas to Support Counting Your Blessings

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This pandemic has no doubt brought change into our lives.  Now the challenge is to see how those changes brought beauty as well.

With all of the loss that we have experienced since March, it can be difficult to see the silver linings in the clouds of grief.  It is in times of loss that I remind myself there must be destruction before conscious construction.  Equinimity can only be achieved when we hold both in our awareness and honor both sides of every coin.

As we enter the month of December, we have entered into the final eclipse season of the year.  In addition to the eclipses, December also brings a rare and special planetary alignment on the 21st that suggests the dawning of the Age of Aquarius, referred to as the Great Conjunction, where Saturn and Jupiter meet at the same degree of the zodiac.  This event is going to kickstart a new era for us human beings, supporting our global intention for equinimity.  (To read more about the Great Conjunction, click here!)

So, below I offer 5 intention-setting tools to support drawing your awareness to the other side of the coin, where there is light in the darkness, wherein there lies beauty.  I hope you will consider trying one!

  1. Reflect.  Consider setting aside some time to sit in reflection with the intention of identifying what has changed for you and how you have navigated that change.  The simple act of labeling what has changed, along with noticing how you responded to it is quite powerful.  What space may have been created by the destructive energy and what filled up that space in the conscious construction phase?  Remember to release any attachment to judgment and keep in mind there were no ‘right answers’ to the question of how best to navigate a pandemic.
  2. Recognize.  If you accomplished something that you have had on your ‘To Do’ list for awhile or maintained a personal goal during this time, perhaps take a moment to give yourself some recognition!  Possibly you learned to cook, a new language, a musical instrument or completed some required CEs, returned to, maintained or expanded your self-care practices or discovered a new found joy in connecting with the other beings living in your space.  We don’t offer take time to congratulate ourselves on our accomplishments and instead tend to minimize them and raise our expectations, sometimes to superhuman impossible-to-meet levels.  Whatever it is we have been able to do during this time, even if it is to get up every morning and do our best to move through the day, celebrate it!!
  3. Reframe.  A simple, yet not-so-easy tool for finding the beauty in the destruction is reframing your experience.  Reframing creates a different way of looking at a situation, trying to consider a different perspective in order to change its meaning.  It’s the old glass half empty/half full scenario.  For me, one of the things I miss most is connecting with friends over tea at a local eatery.  However, the restrictions around indoor dining created space for more outdoor dining, which I absolutely love.  Instead of a local eatery, we started meeting at the beach or at a local park where we could bring our take-out meal and sit on a blanket physically distanced in order to connect.  I could either look at this as an inconvenience or I could look at it as an opportunity to have more picnics in the park.  I reminded myself how this change brought two loves of mine together – eating and nature!  Perhaps take a scenario that has felt disappointing to you and see if you can see it in a different light.  If you are not able to come up with any different perspectives by yourself, consider reaching out to someone and ask them for their perspective.  You might ask more than one person and write down the various angles to stimulate the change in lenses to support future opportunities for reframing.
  4. Reconnect.  With so much restriction in what we can do, it has created opportunities for more being.  So consider who you have been being with more.  Who might have you deepened your connection with – your child, your spouse, yourself, nature?  What have you learned from this chance to reconnect, about yourself, about someone else, about the world in which we live?  We were heading down a pretty disconnected path prior to Covid-19 and the last nine months have shown us clearly that the ideal of independence is a myth.  It has laid bare the fact that humans are wired for connection and has created space for a paradigm shift towards an ideal of interdependence.  In this paradigm shift, we can find space for growth through our relationships.
  5. Refocus.  Destruction often brings what we value most forward into our more conscious minds.  Consider what your priorities were a year ago.  Have they changed in any way? If so, how?  What has that shift in priorities created in your life now?  In a culture that values multi-tasking, it is not uncommon to feel like we had competing priorities, juggling so many balls in the air, that there was no time to focus or give anything our undivided attention.  Perhaps this pandemic caused us to simplify, scale back, reduce, or limit in order to refocus our energy.  This refocused energy often become a powerful force for conscious construction.  What do you want to construct moving forward into the new year?  If it is not quite clear yet, no worries.  Perhaps plan to do a vision board before the end of the year to allow the beauty to be co-created!

As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you.  Please send me an email at linda@sanctuary4compassion.com to share!

Is expanding our capacity for compassion – for self and other – the key ingredient in healing through psychotherapy?

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Growing up in chaos challenges our equilibrium to seek control, wherever and whenever we can find it.  This is a recipe for our perfectionist part to step forward and take control, driving us mercilessly to do more and better, striving for an ideal that does not exist.  Ultimately, this is a recipe for failure, disappointment, anxiety, depression or worse.  It wasn’t until I learned that as a spiritual being having a human experience that I am limited and flawed that acceptance began to flow in.  This realization did not mean that I stopped striving to grow, do better and be a less judgmental human.  It did mean that I had to reign in my perfectionist part and redefine my goals and ideals.

When acceptance began to flow for my limitations and mistakes, along with it came relief.  I could stop setting myself up for failure and begin to release my grip on unrealistic expectations, not only for myself but of others.  It opened the door to see and accept the limitations of others as a natural and universal aspect of being human.  It also loosened the grip of the need to control, which calmed my overly developed responsible part, creating space for the capacity to simply be.

Part of my journey towards acceptance included work through psychotherapy that encouraged me to confront the chaos of my childhood and the traumatizing effects it had on all parts of me.  I learned that perfectionism is a self-destructive and addictive belief system that fuels a primary thought that if I look perfect, and do everything perfectly, I can avoid or minimize the painful feelings of shame, judgment, and blame.  Shame is the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging.  Shame says ‘I am bad’ versus the feeling of guilt, which says ‘I did something bad’.

Having a compassionate witness, my psychotherapist, guide me along the sometimes slow and painful path back to wholeness, was mission critical for my healing.  I came to learn that as children living through adverse experiences we adapt by turning against ourselves, which distorts our sense of self.  We develop self-hatred as an adaptive response to protect our parents, which plants the seed that will grow the perfectionist part and set us on the path to work to improve our ‘bad’ self.

As I write this, my intention is not to blame, pass judgment on or shame parents.  I am in a space of understanding and acceptance that humans do the best they can with what they know in the moment.  However, the child goes through an unconscious development process that suggests:  which is safer, for the child to believe that their parents are bad and they don’t love you or that they are incompetent and the world is not safe OR for the child to believe that there is something wrong with them, that they are not good enough or have something to be ashamed of?  When we can understand that the fear of the loss of the attachment to our parents creates unendurable pain, then we can understand it is safer to turn on ourselves, because it leaves room for hope.  Hope that if we work hard enough, we can change that bad part of ourselves and become lovable.  This process creates the belief that if I can be good enough, I’ll be loved and belong.

What current research is offering is an approach to undoing the damage of this natural adaptive developmental process that is effective and embraced by people who suffer from shame.  It is compassion-focused therapy.  What is being demonstrated is that compassion is an essential capacity for growth, both inside and out.  It is why I integrate a self-compassion assessment and meditation into my healing offering through talk therapy and offer a recording (here) for download for ongoing support.  Having and truly offering compassion in therapy honors the experience of universal human suffering and now research is creating the evidence needed for compassion focused therapy to be embraced by the psychotherapy community.

To read more about where the research on compassion focused therapy currently stands, click the button below:

Compassion focused therapy efficacy

Virtual Reiki-infused sound healing and meditation class!

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This online group gathering will be conducted using Zoom’s video conferencing, which provides an option to turn off the your audio/video at any time, supporting privacy and facilitating a reduction in distractions.  For first-time attendees, signed release of liability/waiver forms will be needed.  Once these forms have been received, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join the class.  We look forward to being of service to you!

Virtual Community Gathering Practice Tips

We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines.  Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy.  Harnessing the warrior energy within will help you to face any tech fears you might have and join us!

Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

Restorative Yoga Tips and Props

On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

5 Intention-setting Ideas to Make a Difference

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Sometimes things can feel so overwhelming and we think what can one person do when the problems of the world seem so insurmountable?  It is in moments like these that it’s important to remember the social changes that grew from grassroots movements and shaped history.  When we take time to reflect on those social movements, we can tap into the energy to be inspired and motivated to keep doing what we can, whenever we can, and where we can.  It does make a difference!

We don’t need a lot of money to make a difference.  We don’t need to make grand gestures to make a difference.  We don’t need to be in positions of power to make a difference.  All we need is the intention, focus and courage to take some small steps.

Below are intention-setting ideas for making a difference.  I hope you will consider trying one!

  1. VOTE.  The right to vote didn’t come easy and is a shining star in the examples of how grassroots movement created social and political change.  We all need to be active, engaged citizens.  And one way to make a difference is to simply vote.  In addition, perhaps set an intention to encourage and support someone that is eligible to vote for the first time by offering to go to the polls with them to guide them through the process.  See it as an investment in the future.
  2. Vote with your wallet.  Money is a major form of energy exchange.  Where and how we spend our hard-earned dollars matters.  In fact, for each dollar you spend, it represents a vote in favor of what you purchased.  When you begin to view money in this way, and become more conscious of your buying decisions, you can align with purchases that represent your values, perhaps ones that are more socially responsible.  Perhaps understanding this concept will motivate you to purchase only organically grown and humanely raised food or fair-trade goods.
  3. Celebrate World Kindness Day. World Kindness Day is celebrated November 13th and its intention is remind us that compassion is what connects all of us.  The energy of kindness has large and broad ripple effects.  Consider setting an intention to complete one act of kindness every day for one week this month and then commit to noticing how that kindness boomerangs back to you!
  4. Pay it forward.  If you haven’t seen this movie, start by setting an intention to watch it.  From there, try it out, and make World Kindness Day an every day event!
  5. Teach tolerance.  This intention starts from the inside.  When we start with tolerance, move into acceptance and then expand to compassion for ourselves as a human being, we model and become a beacon of light to others.  The process might start by inviting those parts of ourselves that others see as different, even scary, to step forward and sit with us, giving them space to express themselves.  The parts of ourselves we reject won’t go away and, instead, will actually rise up in rebellion unless we really see, hear and value what they have to offer.  The conflict within each of us – with our shadow sides – is reflected in the conflicts of the world.  What we might perceive as a flaw is actually fertile ground for growth.  So the teaching of tolerance starts within us.  It takes courage to tolerate and accept our limitations as spiritual beings having a human experience, yet those limitations do not have to hold us back from our spiritual evolution – which is fueled by compassion and a basic human need to belong.

As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you.  Please send me an email at linda@sanctuary4compassion.com to share!

Virtual Reiki-infused sound healing and meditation class!

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This online group gathering will be conducted using Zoom’s video conferencing, which provides an option to turn off the your audio/video at any time, supporting privacy and facilitating a reduction in distractions.  For first-time attendees, signed release of liability/waiver forms will be needed.  Once these forms have been received, along with payment via PayPal, an email will be sent to you with the link and meeting ID to join the class.  We look forward to being of service to you!

Virtual Community Gathering Practice Tips

We understand that this is not the ideal way to come together to practice and how sometimes just the thought of more technology might bring shivers down our spines.  Accepting that it’s OK to feel intimidated is the first step. We are doing our best to make the connection simple and easy.  Harnessing the warrior energy within will help you to face any tech fears you might have and join us!

Once you let us know that you are interested in attending, we will send you an email that will include details around what is needed from you, including:

  • Signed Releases/Waivers of Liability forms (one time, for new students only)
  • PayPal information to facilitate payment
  • Checking your email for the Zoom link to join the class
  • A few minutes before the class, simply clicking the link within the email to be sent straight to our meeting room

To facilitate the benefits of such a virtual community practice at home, below we have provided some helpful hints:

  • Set up your mats at least 3 giant steps from your device.
  • Elevate your device 21-24″ from the floor and have it tilted forward slightly.
  • Have your props nearby.
  • Although not required, having a headset or ear buds to listen when the singing bowls are playing may enhance your listening pleasure.
  • Please know you will not need to have your audio/video camera on during the practice.  If you would prefer to reduce the number of distractions or increase the sense of privacy, we invite you to turn off your audio and video once the class starts.

Restorative Yoga Tips and Props

On the day of the class, here are some additional recommendations to create a more sacred space in advance for your practice:

  • Make sure you’ll be in a space where there won’t be any background noises, distractions or interruptions.
  • Adjusting the lighting in the room to your liking, perhaps turning off any overhead lighting and minimizing outdoor light and instead turning on a room lamp or lighting your favorite candle(s).
  • Wear warm, comfortable clothing including socks.
  • If available, bringing your favorite deck of intention cards and essential oil to your mat.
  • Placing your props (see below) to the side of your mat so they are within an easy reach during the class.

 In home prop ideas:

  • Bolster:  couch cushions or a tightly rolled comforter, towel, or blanket (can be secured with 2 ties, scarfs or belts)
  • Pillows:  couch, chair or bed pillows will do
  • Blankets:  your favorite blanket to cover yourself and either 2 additional blankets or bath or beach towels (no sheets)
  • Yoga blocks: books, either paper back or hard cover, stacked
  • Eye pillow:  hand towel, tie or scarf

Can yoga – and all of its contemplative practices – contribute to a healthier cognitive aging process?

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My husband and I try to remember to laugh when we walk into a room and then have to stand there for a few minutes because we realize we forgot why we were heading there in the first place.  And I think a sense of humor is critical in many circumstances, so applying it to myself as I age is putting a value into action!  However, instead of accepting the gradual decline in the neural circuitry of the brain as we age, what if you were to learn that there was a simple way to preserve the connectivity in our brains that contributes to overall health?  Would you be willing to try it?

Well, with the assistance of brain imaging, research studies can see the impact of contemplative – or attentional – practices on very specific areas of the brain, which opens the door to more rigorous studies that shed light on how such practices can support a healthier cognitive aging process.  These brain imaging techniques have shown that there are changes in the functional connectivity of our neural networks as we age.  Now the idea of ‘before and after’ imaging can be applied more broadly in research, beyond the studies that focus on prescription medications.

My experience when I am able to give something my full attention is one in which the memory of the moment is so much richer and stronger, whether it is a conversation with someone or simply sitting outside in nature.  I find that I can more easily recall the details of the experience when reflecting on it, almost as though I am experiencing it again in all of its colors and textures.  So if there is something I can do to help support the health of my ability to maintain my attention, I say ‘sign me up!’

Recent data from studies looking specifically at yoga and other contemplative practices such as meditation suggest that such practices may revert, at least in some part, the effects of aging on the functional connectivity in the brain.  The intention of the research is to look at how using the body and breath as the focus of contemplation helps to preserve cognition and the neural connectivity of those brain areas that typically decline with age.  When we hold the body in one of the shapes of a yoga practice, and bring the mind’s awareness to focus on the experience of the breath in that shape, it supports the parts of the brain that support cognition and brain connectivity.  Sounds pretty good to me for simply moving the body and breathing with intention and attention!

If you are so inclined to read more about the details of a recent research study looking how yoga and other contemplative practices impact specific parts of the brain involved in maintaining a healthier cognitive aging process, click the link below:

Functional Connectivity in Elderly Yoga Practitioners

5 Intention-setting Ideas to Move Through Depression

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National Depression Education & Awareness Month!

As we move into the 8th month of learning to live with the Covid-19 virus, many of us continue to struggle with symptoms of depression emanating from the physical distancing and the many other losses we have experienced, including amongst others the loss of loved ones, loss of employment, inability to be with loved ones when they are sick or in the hospital, inability to give and receive hugs, and the changes to regular pleasurable activities that might have included going to the movies or taking an in-person yoga class with our favorite teacher.

There are many positives that are occurring during this time too, yet it can be difficult to focus on them when caught in the throws of depression.  As my husband has been known to say “Not every day can be a home run”, it’s when more days than not that we feel like we struck out that becomes concerning.

According to the National Institute for Mental Health, “Depression is one of the most common mental disorders in the U.S.” There is no one cause for depression, yet it often stems from family history, major life changes, trauma, and/or stress, biological or other environmental factors.  It impacts all people, regardless of age, race, ethnicity or gender, although prevalence rates are highest amongst adults identifying as two or more races.

Depression is typically treated with a combination of psychotherapy, medication and brain stimulation therapies.

Below I provide intention-setting ideas that might prove helpful to you or your loved ones when moving through depression:

  1. Breathe.  Try Breath of Joy each morning.  Standing with your feet a little wider than your hips, arms by your side to start.  Take a 3-part inhale, raising both arms out in front of you on the first part of the inhale, moving both arms out to the sides at heart level on the second part of the inhale, and raising both arms to the sky on the third part of the inhale (YES, like you are conducting an orchestra), and then, as you exhale open your mouth, make a loud sighing out noise, as you swing your arms down along the sides of the body, fold the body over towards the ground while bending your knees.  Repeat these steps while taking 3-5 more breaths.  Afterwards, come back to standing with your arms along your sides, drawing your awareness to your hands, becoming aware of any sensations that might be present, while allowing your breath to return to a natural rhythm.  Sense into how you can feel your energy moving!
  2. Set One Daily Goal.  Make one goal that is especially meaningful to you.  Start out small, knowing you can grow it if and when you are ready.  Perhaps it is to make your favorite cup of tea in the morning and allow yourself 15 minutes (or more) to simply sit and enjoy drinking it.  Or perhaps it is to use your mala or prayer beads to allow yourself to sit for 5-10 minutes saying your prayers first thing in the morning or the last thing before bed.  Or it might be to read your favorite book or read the book that you have been meaning to read, but haven’t gotten to.  And, the most important part is to give yourself a pat on the back when you accomplish your goad and NOT beat yourself up when you don’t.  Be kind to yourself and simply set the goal again for the next day.  Maybe the goal changes to simply be kind to myself!
  3. Be active.  Exercise not only moves our body but also moves our e-motions (energy in motion).  So, although it may be difficult or even feel impossible on some days to get up and move, moving helps!  Walking as little as 15 minutes a day can help shift our energy and release some of the weight of depression.  Gentle yoga is perhaps another option to try and, thanks to the pandemic, you don’t even need to leave the house to attend a virtual class.
  4. Reach out.  The symptoms of depression tend to encourage us to withdraw and stay isolated, thinking that we don’t want to burden others with what we are going through.  However, being with others helps us feel better and is one of the best coping strategies for moving through depression.  And we don’t always have to put on our “happy mask” either.  When we allow ourselves to be vulnerable and share our experiences, often we discover we are not alone in our challenges and, through sharing, we validate not only our experiences but the experiences of others.  Humans were designed to feel good when helping others, so allow others to help by listening to us when we are not having one of those “home run” kind of days.
  5. Gratitude journaling.  Practicing gratitude has been shown to increase our sense of peace and happiness.  Again, when trying to identify what you might be grateful for, think small.  This is another practice that will begin to grow as you continue to practice it.  Some of the most mundane, routine things might begin to look and feel differently when sprinkled with gratitude.  My most favorite items to add to my journal are:  running hot water, a bed to sleep in, a roof over my head, and my furbabies who love me no matter what!  I’d love to hear back from you what some of your favorites might be!

As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you.  Please send me an email at linda@sanctuary4compassion.com to share!