New-Beginnings

Happy New Year Everyone! Luckily, the world did not end as the Mayan Calendar predicted; rather, others are marking 2013 as the year of ‘New-Beginnings.’ I find this particularly applicable given many important chapters in my life finally came to a close at the end of this year. Even though it can be sad to move on from the past, it is also exciting to look to the future--full of endless possibilities. We can never predict what our future might hold for us, but we can control our actions. It is important to make some time for yourself to follow the mantra: PAUSE, BREATHE, BECOME AWARE, REFLECT and ACT.

I was lucky enough to create some time while I was on the beach gazing into the Atlantic Ocean. It was a peaceful place for me to PAUSE, BREATHE, BECOME AWARE, REFLECT and ACT. I feel connected to the Atlantic because some of my mother’s ashes are there, and I feel her spirit when I stand in the water. I took the time to PAUSE my mind and body, BREATHE in the fresh ocean air, BECOME AWARE of myself and my surroundings, and REFLECT on this past year. I thought about how lucky I am to be standing here healthy, happy and breathing--while sadly, my dear mother is not. I realized I must continue to breathe and live for her and was inspired to not waste my breathe on petty issues or unpleasant situations. I must continue to ACT by living life to the fullest and accomplishing my own dreams and goals.

Suggestions: Follow the mantra to PAUSE, BREATHE, BECOME AWARE, REFLECT and ACT. Create time to think about this past year and the goals you have accomplished and the people whose lives you have touched. Then think about this future year. Create a list of ways you can become a better YOU. I am not suggesting to create New Years resolutions (like going to the gym more) that don’t necessarily stick, but spend some time reflecting on your behaviors and create ways that you can slowly and consciously ACT. For instance, waking up in the morning with an optimistic perspective, smiling more throughout your day or just becoming aware of how you interact with yourself and others. Remember this is the year of ‘New- Beginnings’, so don’t let your past hold you back. Make sure YOU ACT and live each day bigger, better, and brighter than ever before!

Don’t waste your breath. You have one body and one mind, so make friends with them!

Looking to Nature

Have you ever been in a gorgeous place, trying to relax, but can't stop your mind from racing? This happens to me a lot. For instance, I was in the park last week trying to read and enjoy the springtime in Buenos Aires. I felt at such peace on this lazy Sunday, yet somehow I could not slow down my mind to concentrate on my book. In these instances, I usually use my mantra of "PAUSE, BREATHE, BECOME AWARE, REFLECT and ACT" in order to gain control. Connecting with my breathe usually helps me slow down and center myself; however, in this instance, I was not able to gain control. So, I used another tool my mother had taught me. She taught me to direct my attention on something living in nature—be it a piece of grass, a leaf, flowers, or a tree. Spending energy on something living in nature helps to slow down, enter into the present moment and become aware of your surroundings.

While I lay in the park, I focused my energy on a gorgeous tree that stood in front of me. I told myself not just to look at the tree but to slow my mind down and focus on the shape of the leaves, the curves of the bark, and the length of the branches. Spending my energy gazing at every curve helped me slow down. It helped me reconnect with myself and be in the present. Taking that pause is important since it helps you appreciate where and who you are. It helps you to appreciate the beauty and simplicity of the world while you gain control of your thoughts and behaviors.

We must let the beauty and natural discourse of nature influence our lives. For instance, nature demonstrates how we should maintain composure and tranquility. Everything in nature flows to the natural rhythm of life instead of fighting against the currents as some of us humans do. We need to create an image and sense of nature within us so we may stand strong and tall likes trees and mountains while laying still and reflective like lakes and ponds. Always staying peaceful, open, and poised as the natural current of life continues to flow.

Suggestions: The next time you feel your monkey-mind jumping around, try to PAUSE, BREATHE, BECOME AWARE, REFLECT and ACT. Get control of your breath and ACT by directing your energy on a flower, tree, piece of grass or even a piece of fruit! Anything green and living that is in front of you. Spend some time studying that piece of nature and notice its size, texture, color, shape and maybe even smell. Make a detailed sketch of the object in your mind so you can slow down to appreciate its beauty. When you are finished, notice how much more centered and strong you feel. Understand that you will have a deeper appreciation for not only your own mind and body but also for the living world that surrounds you.

Why do we RUSH?

Time. Time is a very precious yet scary 'thing'. Time seems to control our whole way of functioning given it organizes our lives--defining goals, deadlines and occasions. It marks our aging and sense of progress as both individuals and a society. We don’t really realize how fast time passes because we become so entrenched in the goals at hand that we lose sight of how precious each moment truly is. We do not recognize or appreciate that once this moment passes, we will never get it back. This sense that time is precious and we need to be as efficient and successful as possible creates an anxiety that infiltrates American Culture. People’s minds and bodies are filled with this constant need to be doing something, achieving something or rushing to some place. People feel like they should graduate college by a certain age, have a specific “respectable” job, be married by their thirties and live life according to a pre-designed rubric. However, we put too much pressure on ourselves to get from point A to point B by a certain time that we miss everything in between. We end up losing sight of who we truly are or what we truly want in life. I am especially targeting the twenty-something year olds, as this is a time in our lives to discover and explore ourselves. Everyone around me, myself included, feels this pressure to already be someone and be something according to the ideals of society. It is hard to break free from these societal norms when we live and breathe them everyday. I am not saying we should all wander life free of responsibility, plans or goals, but attention should be focused on each moment and each breath we take. Acting with intention each day to our TRUE selves and personal ideals; not letting time and societal pressures control our lives. If there is one thing I have learned, it is that life never goes according to plan, so why create one set in stone? Live in the moment and learn to hear yourself. Learn to hear yourself so you can hear others better. Suggestions: Get to know YOURSELF. Know what YOU like--or be open to seeing, tasting, listening, feeling and experiencing the world around you. Have experiences so that you may learn and grow as a person. Don’t let your life be ruled by time or expectations. Take advantage of the moment, and make it yours! You never know who you might meet or what you might experience that could change your life.

Climbing out of a RUT

I was recently in a dark and gloomy rut—just like the weather in Buenos Aires. This month had more grey and wet days than sunshine. This was not good timing as the 2 year anniversary of my mother's death approached (Aug 31st). I desperately needed those rays of sunshine to wrap around me so I could feel her love and have the strength to keep going. While desperately searching for her love and support, I felt this heavy sadness weigh down on my body—like a weighted jacket. I had trouble connecting with my breath or relaxing my body. I couldn’t breathe deeply, and my shoulders felt so tense. I tried to brush it off, but I couldn’t. I was snappy to the people I cared about the most, pushing them away as I felt I needed to crawl into a dark, destructive hole. On top of my sadness I felt frustrated with myself that I was sad when I knew I was in a good place in my life. It was a strange sensation for me to feel this sadness creep and grow inside and around me given I have not felt this way since living in Buenos Aires. I was so in-tune with these thoughts and feelings bubbling inside of me that I knew I had to create a way to climb out before I got too deep.

One morning while I was meditating, I had an epiphany: I had to stop putting pressure on myself to not feel sad. It was not wrong to be sad; to cry because I miss my mother and best friend enormously. I realized I had to let myself experience these emotions and not hide or bury them. It is not healthy to have the mentality that I should just “suck it up” or even pretend these feelings are not present. I have to face my emotions head on; maintaining faith that everything will work out as time allows these feelings to slowly pass.

During this “Rut” I taught myself to make the most of everyday and try to create my own bit if sunshine. With each new day, I treated myself to my favorite Pilates class, snack (obviously something related to dark chocolate), yummy coffee, doing art projects, walking, eating yummy and healthy food or anything else that felt good! I have learned that you have to make the best of every situation you are in, which means treating yourself to what SATISFIES YOU and makes YOU FEEL GOOD.

Suggestions: Since you have obviously been following the previous blogs you are well aware of certain strategies used to help you hear yourself better and know what satisfies and makes you happy. In case you have missed those blogs, spend some time slowing down, mediating, journaling and making a list of things you enjoy. When you feel you are in a “rut” or dark place in your life, make sure to treat yourself! Create your own bit of sunshine each day so that your day may be that much brighter… until the sun eventually comes out and you find you are no longer in your Rut.

Know YOUR Environment

Every morning I wake up with the intention to sit and meditate for only 5-10 minutes. I do this so I may start my day consciously aware of how I am mentally, physically and emotionally feeling. I start by sitting crossed legged on the floor, slowing down my breath and feeling my body relax. I take a mental and physical scan of my body and mind watching what sort of thoughts and worries float around and I notice if there are any tense areas that I need to breath into in order to relax. Once I have felt my body and mind meld into one, I bring my attention to the energy beneath me. I become aware of the energy that surrounds me. I feel the vibrations and noises of the city, the weather and the people that are in my life. I bring awareness to my world so I can act with intention. Creating this awareness allows me to start the day with a sense of cohesion and strength. I am able to understand how I am feeling internally, and I am able to recognize if I am in a healthy environment. I try to listen to myself in the morning before the noise and chaos of the day gets so loud that I may not hear my thoughts clearly. I have noticed over time that the days I do not do this, I feel disconnected, anxious and less in control of my actions--making me feel less the person I aim to be. I have come to understand that when my external environment feels unstable, I have to consciously create a more positive environment for myself. I do this by keeping my heart-center open and engaging others so that I can hopefully add some positive energy to their day, which ends up brightening my internal and external environment.

Suggestions: Spend a couple minutes in the morning focusing on yourself and your environment. Take this moment to PAUSE, BREATH, BECOME AWARE, REFLECT and ACT. Feel what type of environment you are in. Let yourself feel the energy in the ground and the movement in the air. Notice if something feels out of sink and think of ways that you can create a space that is more enriching. This could mean you clean your room so things feel orderly and neat; you paint the walls to a more suitable color; you calm yourself and honestly clear the air on an issue with a friend/family member or associate; or you simply become more conscious of what type of people you surround yourself with. Spend sometime to reflect so you may come to understand yourself better. Sometimes we do not realize how toxic of a place we are in or how parasitic some people can be in our lives. It is YOUR responsibility to create the best YOU, and in order to do so, you must create space and time to hear YOURSELF.

Know YOUR Emotions

Getting to know your emotions and interpreting your actions is vital to understanding yourself from the inside out. When you cultivate a sense of mindfulness, you gain the ability to understand yourself from an internal and external perspective. You are able to physically feel thoughts and emotions bubble inside while simultaneously evaluating yourself from an outsider’s perspective. You become skilled at detecting your emotional triggers and gain strategies to help control them. For instance, over the years I have witnessed my emotions and learned I get upset when I create expectations in my mind that lead to sharp “disappointments” when they become a reality. I tend to create these scenarios where everything is planned accordingly. When something in my plan veers off course or does not satisfy my needs, I feel toxic energy build in my shoulders, neck and jaw—waiting to burst. I get so frustrated and waste so much energy. Why?! The world is not an easy place to live in, so why do we waste so much time trying to control it? In reality, all we can do is control ourselves. Building a strong mind/ body connection has enabled me to become aware of both my physiological and psychological reactions so I can learn to control them. To have strong expectations creates this imaginary life where you ‘are constantly vulnerable to’ and ‘constantly live in disappointment.’ To think things have to go according to a strict plan and cannot veer off course is impossible. Life throws us curve balls left and right. It is by dealing with them that you learn to find yourself and your path in life. Cultivating this skill set allows you to have more self-confidence and strength so that nothing can shake your foundation. This is why I try to prepare myself for life everyday and be ready for where it takes me. The most important thing is to stay open.

Suggestions: Start to pay attention to your internal dialogue and emotions. Take note of what makes you upset, angry, frustrated, happy, or sad. Once you find those scenarios that trigger emotional reactions, think about where that emotional tension travels in your body. The next time you are in a situation that causes an emotional and physical reaction, take a moment to: PAUSE, BREATH, BECOME AWARE, REFLECT, and then ACT. Take that PAUSE to connect your body and mind; take that BREATH to gain control so you BECOME AWARE of your emotions and actions; REFLECT on how you can better handle the situation, and then ACT with confidence and composure. Try to breath into the area of your body that feels tense—and let it go. Realize that this “upsetting” moment has passed so there is nothing you can do to change it. All you can do is focus on the moment at hand and how YOU can handle yourself best. When we recognize that we can only live in the moment and prevent our emotions from controlling us, we will then be able to walk around with less baggage and stress in our lives.

Know YOURSELF: What do you crave?

This next entry is about improving your relationship with food. It's impossible to break unhealthy eating habits without a strong mind-body connection; we all have to consider what nutrients we feed our bodies, and how we feel after we eat. To discuss this, I need the help of my two favorite concepts: to crave and to be satisfied. These words are so perfect and powerful. Rely on these words to guide your hunger and identify your needs. "To crave" is to have an intense desire for something. "To be satisfied" is to give full contentment to that desire/craving. I am not talking about going on a diet here, but stressing the importance of understanding your cravings. When we know ourselves really well, we are able to know what we need/ want in order to feel fulfilled and at ease. Having a healthy relationship with your food will make each day a little better. Most of us tend to eat whatever is put in front of us. We often base our food choices on cost or convenience. When we eat absentmindedly, we are not aware of what or how much we are eating. Our bodies and minds will always be affected by what we eat, and there is no denying it. True hunger exists only in the stomach, but sometimes we experience: hand, mouth, or eye hunger. This is where my favorite words come into action: crave and satisfied. I always check in with myself before a meal or snack and think, “hmmm,…what am I craving right now? What does my body/mind need in order to feel satisfied?” By connecting your mind to your body, you understand when you are hungry, what foods irritate your body, and what foods you digest well. You may find out you're lactose intolerant or allergic to gluten. Lots of women also have low iron and need more meat. Most of us do not spend the time figuring out what works for our bodies because we do not know our bodies. For instance, I tend to crave a lot of vegetables and when I do not have enough vegetables during my day, I notice my body does not feel as hydrated and I do not feel as clear headed. I know I am lucky to crave vegetables, but I also have a serious chocolate/ sweet tooth. If I do not have something sweet and delicious EVERYDAY, I do not feel satisfied. However, I try not to abuse my cravings. It is obviously not good to eat too much of anything so I try to choose rationally and taste out what I am craving. This allows my one treat for the day to really hit the spot so I feel satiated.

Emotional eating, however, is never satisfied by food. Some people eat to numb feelings like: loneliness, anxiety, boredom, stress, sleepiness or depression. We eat and we keep eating to fill an emotional void. However, if we really KNOW OURSELVES then we slowly learn that food cannot satisfy us in that way. Knowing ourselves and what foods we crave allows us to make reflective and conscious food choices.

My suggestion: PAUSE, BREATH, BECOME AWARE, REFLECT and ACT. Use this as a tool to connect your mind and body so you can understand your cravings. Pay attention to your body and mind after you have eaten and ask yourself: "Am I satisfied? Am I too full? Did something I ate not feel right? Did something I ate really hit the spot?” Learn to listen to these signals from your body, and eat with more intention. Also, you may try cutting your portion of food in half and taking a moment to PAUSE, BREATH, BECOME AWARE and REFLECT. Take this moment before ACTING again to check in with your body to see if your stomach is still hungry (not your eyes, hands or mouth). If your stomach is still hungry then do not restrict yourself, but keep enjoying your meal. If your stomach is full, then save the rest of your meal and use it for lunch the next day! Do not criticize or be hard on yourself about food choices, but learn for next time so you can feel better/ stronger in the future.

Live each day satisfying yourself and listening to your cravings. See how much more content you will feel!

Remember, one body, one mind. Treat them right

Discovering What Makes YOU Happy

These next series of blog entries are about knowing yourself.  Part of being mindful is about getting in touch with your inner thoughts and learning how those thoughts are connected to your body.   One of my goals is to get people to hear themselves a little better so they can create an hour, to a day, to years of a happier and healthier life.  Be mindful: stay true to your personal beliefs and act with confidence, sincerity and passion. Live the lives you wish to lead, and be resilient against challenges from your external environments. When we take care of ourselves and act to the best of our ability, we are better apt to nurture others and the world around us This first entry is about knowing what makes you happy: When you hit rough patches in life, find little things that give you pleasure so that you have the strength to keep fighting on. Knowing what makes you happy and incorporating those little (or big) joys into your daily routine is essential to being a healthy/functional human being.  These joys can include: starting your morning with a yummy cup of coffee, reading a good book, talking to someone you care about, doing an art project, saying something nice to yourself, exercising, playing sports or planning exciting trips.  Have hobbies and activities that give YOU something to look forward to and bring YOU pure enjoyment!

While I was sailing through my own personal shit storm, I had a hard time finding the light in the day.   I wasn't fully depressed, but I felt I was moving aimlessly through the days, yearning to feel any morsel of happiness I could grab. I found comfort and excitement in my days by exercising; I felt blood running through my body and got a burst of natural endorphins.  I treated myself to a yummy cup of coffee and something chocolately and I became mindful of the environments where I felt my best.  I learned that if I cannot be fully happy right now, I should figure out what settings I felt best in.  I realized who I wanted to spend my time with and what my idea of “fun” consisted of.  I also felt better whenever I helped others.  I did little things throughout my day like: smiling at strangers, making small talk with my bus driver, and holding doors open for other people. I saw how my behavior positively affected others and it made me feel better.   I also learned, and am continuing to learn, how to clean my life of toxic people, toxic thoughts and toxic behaviors. It makes no sense to live a moment of your life not at your best!  In order to do this, you have to know and hear yourself.

Suggestions: Spend some quiet time with yourself: meditate, write in a journal or think out loud in the shower.  Get in touch with your true self and discover hobbies that bring you joy.  If you are at a point in your life where you do not know what brings you joy, that is perfectly normal- most of us do not! Once you recognize that you're struggling to find happiness, you can break out of your shell and experience the world around.  Why not learn a new language, wear your favorite color, train for a triathlon, or start acting classes??? In trying new things, you will figure out what feels good to YOU.  We tend to lose sight of the little things in life that bring us joy so it is important to: PAUSE, BREATH, BECOME AWARE, REFLECT and ACT in a manner that suits YOU best.

After you learn what you like, incorporate your new hobbies into your daily routine.  This is vital! You need to take care of yourself mentally and physically every day. Take action in the day and do not let it slip away.  Develop a schedule, and don't forget to make time for yourself.  I know we all feel extremely busy, but you are no use to anyone else if you are not looking after yourself .  Doing at least one thing a day that makes you happy will add more light to your life, which means you will have more light to shine on others.

Be happy, Be healthy!

Inner and Outer Strength

When most people think of "strength", they think of the superficial physicality of someone: how big their muscles are, how much they can bench press. However, a lot of the time, we do not focus on people’s inner strength. By inner strength, I mean the ability to cultivate a stable sense of self. When you have a firm inner foundation you are able to stay grounded when the wind blows or the earth shakes. However, having a strong sense of self with confidence, pride and the ability to think rationally does not come easily to most people especially in the face of chaos. When my life was shaken upside down due to the trauma of going through chemo and the heartbreak of losing my mother, I had to learn how to hone in on my inner strength in order to stay a float. I had to scramble inside of myself to create confidence and strength as I looked at my superficial self in the mirror and could not understand how I was losing my hair, my partner in crime, my femininity. How was I suppose to tackle this difficult world when I did not look or feel like myself? I decided I had to create my own inner confidence and strength and could no longer rely on the superficial signals from our image-obsessed Western society. While I meditated, I would image breathing in positive energy to give me strength to sit up taller and stronger. With each inhale, I would feel space grow between my vertabrea as my shoulder blades drew down my back, making it so my heart center stayed open to give positive energy while my stance aimed to embody the strength of a mountain.

You know how people always comment how intimidating tall people are? Well, I felt I just had to create a straighter and more confident presence that would prevent anyone from questioning why I was wearing a hat all the time. I had to search for my inner dignity and allow that to shine.

Sitting up straight and having good posture is not only important for how you physically carry yourself, but it is also important for your internal organs. Sitting up straight allows there to be enough space for your organs to function properly. Most of us spend too much time hunched over a computer, which is detrimental to both the physical and mental state of our bodies.

THIS MUST CHANGE.

Suggestions: Doing Pilates is an amazing way to to create length in the spine and core strength so you are able to physically sit up taller. You have to strengthen those tiny muscles so it becomes easier over time. Some daily tips are just to start becoming more mindful of your body. Try sitting up tall for five minutes and then relax to your normal slouched position. You will see how much weaker you feel in the slouched state. Yes, it maybe more “comfortable” at first, but once you get strong enough to sit up straight, you will never want to feel or look like a baked potato again. Find that inner dignity within yourself and present yourself like a strong mountain so nothing in this world can knock you over.

Monkey Mind

Whenever I'm in a state of distress, I blame it on my "monkey mind".  My mother was the first person to explain the "monkey mind" to me: it is the internal, negative voice in our heads that causes anxiety. The monkey mind makes you imagine the worst possible scenario for every intimidating situation- it makes you feel like you have no control over your life. The MM is sneeky and it can invade your entire realm of consciousness if you do not learn how to tame it. My monkey mind always acts up whenever I start something new or make important life decisions: fears of failure and unhappy thoughts jump around in my mind and paralyze me from enjoying the moment at hand.  I end up wasting time and energy fearing what might happen instead of concentrating on what is actually happening in the present.  Letting your monkey mind control you is very dangerous: you lose your sense of self and your ability to act rationally.

My most recent encounter with my monkey mind was a few days ago when I taught my first Pilates class in Buenos Aires.  I feared that no one would show up and people wouldn't think I was a good teacher.  All of these negative thoughts bombarded my mind and left me feeling weak and incapable.  I put my monkey mind aside, taught my first Pilates class and, in reality, none of my fears came true! All the negative self-talk I experienced was just my MM going wild.  Now I keep myself one step ahead of my monkey mind. When I feel my MM becoming active, I'm able to regain a sense of stability by connecting with my breath and letting all my toxic fears float away.  Why should you surround yourself with negative energy and doubt?  You want to surround yourself with good thoughts and face each day with confidence and determination.  Do not let those mights or what ifs.. get in the way of you maintaining your composure.

Suggestions: Whenever your mind starts racing and you feel yourself being flooded by negative self-talk: STOP IT. Take a moment to yourself, breath and let those punishing thoughts go.  Have faith that everything will work out. Your life may not be going exactly as you'd like it to, but there is always a solution: nothing is insurmountable.  We may not be able to control the events in our lives, but we can control our reactions to them. It is important to learn what is worth spending our energy on and what is worth letting go.  Do not hold onto extra baggage- it will only weigh you down.

Take care of your mind and body and you will be better-prepared to combat the toxic world we live in.

Building Mindfulness

Now that we are starting to treat our bodies well, let’s focus on fostering our mindfulness. Being mindful is about allowing ourselves to be in the present moment by slowing our mind and breath so that we have the opportunity to be in touch with our inner thoughts. Meditating/focusing on your breathing is a great tool to achieve mindfulness. Slowing down our minds and focusing only on the moment is an extremely hard task to accomplish; we are all surrounded by so much internal and external noise that it is hard to listen to what we are truly feeling and thinking. Thoughts, anxieties, and emotions race around our head constantly and can make us feel lost and confused. We lose the ability to think and act rationally because many of us are unable to connect to our inner desires and beliefs in a single, present moment. When I began to drown in anxieties and worries, I grabbed onto meditation and exercise as a life raft to keep me afloat. I started mediating as soon as I was diagnosed with cancer and returned to New York City to begin treatment. Meditating was my way of holding onto my inner self in the face of uncertainty. I did not want to lose my hair or my identity.

I could not believe that I had been ripped away from my abroad experience in Argentina to begin a 6th month long chemo treatment. The world did not make sense to me. My sister went through the same treatment just four years before me. How could three women in the same family all go through chemo within five years of each other? How could a mother and daughter plan their chemos at the same time so they could sit next to each other with IVs in their arms? Nothing made sense to me, but all I could do was embrace what was about to happen. I used meditation as a way to train myself to only focus on the moment at hand. I only allowed myself to be concerned with the present since I learned there is nothing you can change about the past or control about the future.

I targeted my energy to focus on my breathing. Almost every morning, I sat by our terrace overlooking Central Park and practiced being mindful of my breathing and how my body was feeling. When I first sat down, I noticed how I was not breathing in fully and how tense my jaw, neck and shoulders were. I released that tension by siting up straight with my legs crossed and my head held up high. I would focus on my breath by breathing in for five counts and exhaling out for five. This was my tool to catch my breath and get control of the rhythm of my mind and body. I visualized the breath entering my body to give me strength and health, and exiting my body, ridding me of toxic thoughts and emotions. Sometimes I could only sit there for 2 minutes- other times 10 or 20 minutes. The most important thing was getting me to sit down so I could create that awareness, which grew stronger over time.

Being mindful and in control of my breath was one of the best tools I have been able to teach myself. It not only was my life raft, but also became my lifeline when unfortunate events took a turn for the worse.

Suggestions: Get yourself to stop and listen to your own breath and mind at least once a day. If you do not have the time or obedience to do it every morning or evening when you are home, then try to do it sometime during your daily routine. This could be during your commute to/from work, on your lunch break or anytime you find yourself alone. It is important to stop yourself: put away your phone, ipad, or newspaper and just try to create that mindfulness connection. Be present in the moment and be in touch with your breath, which helps you connect your body and mind. It is ok if there is noise or commotion around you since that is the world we live in. However, this time is meant for you to check in with yourself: make sure you are breathing and ask yourself:

"What could make me feel better at this moment?"

"What does my body need?"

If you can only do this 1 minute a day, that is ok. The important point is to be mindful of the moment, expel all your cluttered thoughts, and find your inner self. Knowing your inner self is crucial to living and acting well, as you must always stay true to your own intentions.

One body, one mind.

The Need for Exercise

Some form of exercise is a necessity in everyone’s life. I know some people are not fans of sweating, being in a gym, making the effort or feeling they do not have time during their busy schedules, but people WAKE UP! You have one body and one mind so you must start to treat them right this very moment. Exercise/ being active is so important for not only your physical health, but your mental health. If you are not physically and mentally healthy, then you are not able to be productive or help anyone else. It's important for us all to build healthy and beneficial habits into our daily routine so that we can start functioning on a higher level. The earlier in life you do this the better since it becomes part of your foundation and the way in which you can live a healthier and happier life. I never used to like exercising until I discovered Pilates. I have been practicing Pilates since I was 14 years old and got so addicted to it that I decided to become a certified instructor four years ago. I love practicing and teaching Pilates Mat classes because it not only helps you build strength and tone your body, but it creates a deeper mind body connection. For those of you who are not familiar with Pilates Mat, it consists of a series of exercises completed on a mat that systematically target little muscles through out your whole body. These exercises do not focus on building the superficial muscles of the body, but target strengthening the deepest fibers. Imagine exercising from the inside out. In order to understand how these deeper muscles work, your mind needs to become in tune with your body so that you can really feel yourself working. After practicing Pilates for a couple months, you will be amazed by all of the tiny muscles in your body that you never knew existed!

If Pilates is not your thang, that is ok, too. It's really just important to incorporate some sort of strength training and cardio regime into your week. I know it can be hard to motivate yourself to get moving, but once you are finished with your regime (even if its only 20 min), you feel that much better. You feel blood moving through your body, a release of stress tension and a boost of endorphins that give you a little high for the day.

Some suggestions of how to get moving: 1. A simple way to become more active during your daily routine is walking more. For those of you that know me really well, you know how much I love to walk (as I used to wear a pedometer ha). If this means leaving yourself more time on your commute to and from work so you can walk to the next train/ bus stop, that is great! And/or you take the stairs instead of the elevator…even better! (get those gluts working)

2. Bring your gym bag with you to work/school/your daily activities to help ensure that you will make it there before you return home for the night and fall into a lazy pattern.

3. Get an exercise buddy that will help motivate you and keep you on track. Schedule times/ locations to meet so you feel committed to someone, not only something.

4. Sign up for races, triathlons, pick up sports games…anything that maybe targets your competitive side that needs to work towards a certain goal or compete.

5. Purchase some simple home equipment like light dumb bells, bands or balls where you can create your own workout (make sure someone shows you proper form- you could hurt yourself).

The main point here is to get moving and make it as enjoyable as you can! Do not think of exercising as a choir, but a blessing. You have a healthy functioning body and that is a beautiful thing that no one should put to waste. Take advantage of your mobility!

YOU have one body and one mind so treat them both right!

Ode to my Mother

Life is not always that picture perfect story that we are told it will be once we grow up. Life is hard. I think we all create some fallacies in our mind of what we expect our life to look like and when we hit a road bump along the way, it shatters that picture and it's hard to put the pieces back together. When road bumps like this happen we feel that sensation of our stomach drop and the sense of imbalance that prevents us from feeling like we are going to land softly and safely back on the ground. Our whole foundation is shaken since everything we expected, understood and imaged crumbles around us. The safety net in which you thought life would stay protected in breaks as you fall, crashing to the ground...hopefully to only bruise your tailbone instead of becoming paralyzed. About two years ago, my protective safety net broke. Not only was I sent home from my study abroad experience in Buenos Aires because I was diagnosed with cancer, but I ended up losing my mother and best friend to cancer while I myself was going through chemotherapy. Already being in such a fragile and delicate physical and mental state, I had to face the reality that I would not have my mother to rub my back and comfort me or help me deal with daunting medical issues.

During difficult times, there are only two roads you can choose to take. You can pick the road that will get you lost and lead you to a dark place or you can choose the road that helps you find your strengths and see the light in everyday. I took the latter road out of my challenging time, which allowed me to hone in on my inner strengths and gain the perspectives I have today. One of the most important things that kept me on a positive path was meditating and exercising. These were skills I learned from my mother and I use them today as my way to stay connected to her and help center myself amongst all the instability. Through these blog entries, I'd like to pass along these skills to you in hopes they can help you or someone you know through difficult times and learn to enjoy life!

Mind & Body

Creating a mind body connection is one of the most important lessons we can teach ourselves in this world. To have a mind body connection entails one being able to really be in tuned to what the body is feeling, thinking and craving. This is an extremely hard task to accomplish as our daily routines are filled with so much internal and external noise, but with practice, patience and determination a sense of mindfulness can develop. We must connect with our breath, listen to our internal thoughts and not let our "monkey minds" get the best of us. We must try to enjoy every moment and fill our days with little things that bring us joy. The ability to be mindful enables us to be mentally and physically fit so we are able to tackle what life throws in our direction. This blog will be a series of lessons, ideas, stories and sources of inspiration that will hopefully help people strengthen their mind body connection.