Late Summer: Preparing for Less Light

Chase the Blues Away

As the days are getting shorter, we are just beginning to experience less daylight. For many people, depression or melancholy can begin to set in. It’s important to manage these feelings from a psycho-emotional standpoint, perhaps with a therapist or meditation practice. Below, I will introduce a meditation exercise that is great for stress reduction, relaxation and is something you can even practice on the subway!

As it gets cooler, it is especially important to pay special attention to our respiratory health not only to prevent colds and flus, but also because according to TCM, our Lungs are associated with the emotion melancholy. Thus, focusing on breathing exercises is a great way to support this vital organ system during this time of year.

A useful Lung opening and stress reduction exercise is called “Coherent Breathing,” the strategy of consciously controlling your breathing rate to 5 breaths per minute. When done properly, it rapidly balances the autonomic nervous system. There is an alignment between the sympathetic and parasympathetic system and synchronization between the energy of the heart and the energy of the brain. Within a few weeks of regular practice, your heart rate variability (HRV) typically increases, which is considered to be an indicator of an increase in overall well-being, both physically and mentally. In the moment, this exercise is helpful for calming you down and bringing you to the present.

Here are the basic instructions:

1) With eyes open or closed, inhale to the count of 6, then exhale to the count of 6. You can use a noisy clock that ticks off the seconds or count silently to yourself.

2) Since the highest density of blood vessels are located in the base of the lungs, breath deeply into that region first. This is also known as belly breathing or diaphragmatic breathing. Breathe slowly and rhythmically (think of a pendulum).

3) Allow the air to flow naturally. Guide but do not force the process.

4) Each time you exhale, relax your face, neck, shoulders, and the rest of your body.

You can do this on the subway, at your desk, or anywhere and for any amount of time to achieve the immediate physical and mental benefits.

A CD to help with pacing the breath is available titled “RESPIRE 1” by Stephen Elliott at http://www.coherence.com/ and more information is available in print: “The New Science of Breath” by Stephen Elliott with Dee Edmonson.

Mindful Eating

In our go-go-go world, it's so hard to find time to sit down and enjoy a meal, appreciating the way the food we eat nourishes our bodies. This leaves many of us out of touch with our sense of hunger, not to mention with the pleasure of eating. It's hard to derive much joy from wolfing down a candy bar on the way to the subway.

According to an article published in the June Environmental Nutrition newsletter, in a 2008 General Mills online hunger and eating survey that included 1,049 men and women aged 18 and over, only 6% indicated that they almost always notice physical hunger such as a growling stomach before they eat.

When subjects were asked how often they multi-task (driving, walking, working, watching TV, shopping online, etc.) while eating, only 3% reported never. Only 34% of participants indicated that they decide a meal or snack is over when they feel full.

There is a very popular meditation about mindfully eating a raisin, taking a long time to focus on the texture and the flavor and the feel of it in the mouth. Many practitioners use it in treatment for overeating, but it's a great exercise for anyone who feels that they need help focusing.

Not that you have to take a full minute to ponder every single bite of your food, but try slowing down and allowing yourself to sit down and practice mindful eating. Listen to your body's signals that tell you when you're hungry and when you're full. Eating well balanced meals at regular intervals will help keep your energy levels up, along with your mood. It may seem hard at first to fit healthy eating into your schedule, but once you realize how great you feel when you honor your body and its needs, it will seem easy.

A few helpful hints:

*Plan ahead–Pack snacks like fresh, seasonal fruits so you have healthy food to keep you going if hunger strikes.
*Carry a bottle of water with you. Dehydration makes your mind cloudy, making it hard to hear the messages your body is sending you. It will also keep you from reaching for sugary soft drinks.
*Don't skip meals. It messes with your metabolism and makes you more likely to give in to the allure of vending machines and the pastry display at Starbucks.
*Remind yourself whenever you feel overwhelmed or stressed out that you don't have to be multi-tasking all the time. Eating a meal is important in and of itself. While it may be easy to forget, taking care of yourself is a priority!


For more information about seasonal foods and flavors and healthy eating, visit Five Seasons Healing online.

Lunchtime Meditation

During the month of June, the Chakrasambara Buddhist Center will be offering a lunchtime meditation from Monday-Thursday from 12-12:45 pm. What better way to bring some peace of mind and awareness to your day? It's a great opportunity to take a break in the middle of the day, to relax, recharge and refocus with stress reducing and heart-opening guided meditations. Admission is $5 but free for members of the center.

The Chakrasambara Buddhist Center is located at 322 Eighth Ave, Suite 502, in New York and can be reached at 212-924-6706.

Open House at the Open Center!

On Tuesday, May 16, the Open Center is having an open house from 6-10 pm!

Stop by for an evening of free lectures and refreshments where you can meet faculty, sample programs, ask questions and browse the bookstore. Some workshop topics include "Introduction to Reiki," "Introduction to Reflexology," and "Bollywood Dancing."

Fifteen-minute Mini-Wellness sessions are also available all night for $15.

The Open Center is located 83 Spring Street in New York, but will be moving to 22 East 30th Street on June 1. Visit their website for more details.

Be well!

Sharon

Meditation in the Park this Weekend!

This Saturday, May 9th the Chakrasambara Buddhist Center is hosting a Meditation in the Park with Kadam Morten.

The event is scheduled from 1-3 pm in Central Park. Kadam Morten will guide participants in a meditation on the clarity of the mind, emphasizing in particular how we incorporate all the sounds of the park into our meditation. The meditation will end with a heartfelt dedication for world peace. The meditation itself is likely to go from 1:15 until 2 pm and will be followed by a potluck picnic.

The meditation is free and open to the public. In the case of rain, it will be held at the Center, which is located at 322 Eighth Avenue, Suite 502 in New York.

More information, including the exact location of the meditation, will be posted soon on the Center's website.


See www.meditationinnewyork.org for more details.

Free Introductory Classes at New York's Open Center!

The New York Open Center is a non-profit holistic learning center offering evening events, full-day workshops, ongoing classes, and advanced trainings. There are some great upcoming free introductory classes.

Thursday, March 12, 8 pm:
Spring Detox and Rejuvenation with Drew DeVittorio
"In this class we will take an in-depth look at how toxins can accumulate in our bodies and how to detoxify and regain our vitality. Springtime is a wonderful time to cleanse and renew, and this course will provide you with simple, yet effective dietary guidelines, recipes, specific herbs, exercises and antioxidants—combined with the most current scientific research on detoxification—to help you safely and effectively cleanse and rejuvenate your body, lose weight and feel more energetic."

Wednesday, March 25, 6 pm:
Introduction to Meditation with David Alkalay, PhD
"Meditation is a core practice, often the fundamental practice, of nearly every spiritual tradition for experiencing deeper levels of consciousness and awareness. In this class, we will draw upon yogic, Buddhist and Kabbalistic traditions to explore various meditative techniques, including breathwork, mantras (sound), yantras (sight) and movement. We will also discuss current scientific models of the mind that draw upon the contemplative tradition. Besides lecture and practice, there will be ample opportunity for dialogue. You will leave this class equipped to engage in a personal practice of meditation, ready to enjoy the enhanced mental clarity, balance and equanimity it will bring into your life."

Thursday, March 26, 6pm:
Medical Qigong: Ba Duan Jin with William J. Kaplanidis, LAc, MS, MA
"The Ba Duan Jin ("Eight pieces of brocade") is a Taoist medical qigong set of eight therapeutic exercises that dates back over 1,000 years. Over the centuries, many have experienced its numerous health benefits, and it is one of the most famous of all qigong forms.
There are several variations of each exercise that combine gentle movements with breath coordination, and they can be easily modified for people of varying fitness levels. In addition to increasing strength, flexibility and improving posture, this set can provide benefits to the respiratory, circulatory, nervous, digestive and lymphatic systems. The exercises are relatively simple to learn, and one begins to feel their subtle, yet profound benefits after only a few weeks of practice. You will feel energized, yet calm and balanced after each of the sessions."

For more information contact the Open Center at 212.219.2527 or registration@opencenter.org
The Open Center is located at 83 Spring Street, New York, NY 10012

Living in the Moment, a one day meditation course

at theChakrasambara Buddhist Center
with Kadam Morten
Saturday, February 21st, 10:00 am - 3:30pm
($30/free for cardholders)

Often we feel powerless in the face of difficult external circumstances and respond by becoming frustrated or unhappy. But we are not powerless. According to Buddha our mind determines our experience of the world. Therefore if we change our mind, we change our world. Buddhist meditation gives us the power to change our mind and transform the problems in our life into opportunities for spiritual growth. Through training our mind in this way we gradually become the joyful and creative person we wish to be. Our relationships become deeper and more harmonious; our life more peaceful and solution-oriented. Our world becomes full of possibilities and we discover we have something of great value to share with others in our life – a peaceful and loving heart. Everyone is welcome.

For more information, call (212) 924-6706
The Chakrasambara Buddhist Center
322 Eighth Ave | Suite 502 | New York | NY | 10001 |

Rethinking Our New Year's Resolutions

At the beginning of a new year, many of us ambitiously vow to improve ourselves. If only just wanting something could make it so...While some people do stick to their New Years Resolutions, many more lose steam or get bogged down with other responsibilities that take precedent over these goals. This article shows how some of the Buddha's most basic messages can be applied to overcome these challenges.

Happy New Year!

In 2009, make space in your life for health and wellness.

Begin your new year with Awakening the Heart, an introductory meditation course at New York's Chakarasambara Buddhist Center.

In this class, you will learn meditation and the Buddhist approach to training the mind. Applying these methods in your everyday life will lead to happiness, a sense of purpose and harmony in your relationships. This is a beginner course open to everyone. Dress comfortably. Cushions and chairs are available.

Classes for January are on:

Saturday, Jan 10, 1 - 2:30pm
($12 / free for cardholders)

Saturday, Jan 31, 1 - 3pm
($12 / free for cardholders)

For more information, visit the Chakarasambara Buddhist Center online at http://www.meditationinnewyork.org/index.php

Bringing Mindfulness to the Masses

In an article published on September 18, Ashok Jansari of The Irish Times wrote on how several Dublin hospitals have begun to look into "mindfulness meditation" as a means of helping people cope with a "diverse range of problems including chronic pain, depression, anxiety, cardiac difficulties and even psoriasis."

Dr Noirin Sheahan, who has been practicing mindfulness meditation for 20 years, says, "Mindfulness is a secular form of meditation . . . [and] . . . is useful for anyone going through stress and strain in life, which is probably everybody." While mindfulness meditation may have its roots in Hinduism and Buddhism, it is currently being used by a US molecular biologist, Dr Jon Kabat-Zinn, who realized he could take the practice outside of religion.

Applying his knowledge of mind-body interaction, he developed an eight-week course to be used in hospitals. Demystifying meditation and bringing it to a clinical setting helps to bring more attention to the mind-body connection. time, patients learn a state of "relaxed alert attentiveness," and so far the results have been promising. the first of the two-and-a-half hour weekly sessions, patients chew a raisin to illustrate the way in which most of us simply chew and swallow without really experiencing the act of eating.

Thich Nhat Hanh has a wonderful meditation about eating a tangerine that illustrates a similar principle.


Why not try it yourself at home? Winter is a great time to enjoy citrus fruits such as tangerines and clementines.

•To find out more about mindfulness meditation, contact Dr Noirin Sheahan at nsheahan@stjames.ie.

• Ashok Jansari is based at the University of East London and was on placement at The Irish Times as a British Association for the Advancement of Science Media Fellow