Words of Wisdom

Mediation and taking control

It’s only the end of the morning and I have accomplished so much today. I have been mediating for almost 2 full weeks and the awareness it has been incredible. My morning routine is to pour coffee into a mug and then a mason jar then the mason jar has a lid and goes into my bag. Well today, I didn’t put on the regular jar lid, I used the wide mouth cuppow lid on it. This lid has no cap or away to close the lid-just a sippy hole for drinking. I am about to leave for work, and I pick up my bag and crap-it is soaking wet from my coffee. I immediately started to get mad, but then I caught myself and took control. I have another bag I can use, there is more cold brew coffee, and I can pack another set of gym clothes. I was running early for work as well, so it wasn’t a rush rush ordeal where I had no time which can always make the situation more stressful.

 

I have been using a app on my cell phone that tells me when it is time to mediate each day, and guides me through 10 minutes. This has been the best practice I have added to my life and I want to continue it. 

 

I mediate right when I get home work Monday-Friday. This helps me separate the work day from my personal time at home. I have been leaving work at work, and building a better and happier human for myself.

 

So take 10 minutes each day, close your eyes and concentrate on breathing. I am so much more patient and happier in just applying this practice to my life.

Give Me Something

Music-listening to the sounds and lyrics in some ways sets my mind free, and allows me to really breathe. I stumbled upon a band called Scars on 45 the other day. They have been around for sometime in the UK/US. I was listening to the Jassa Method Podcast and the guest was the keyboard player from this band, and he was discussing his journey to the Paleo lifestyle and being healthy, even on the road as a rock star. It was a really enjoyable podcast episode.

Like a dork-I went to youtube and listened to a few songs from the band and was really taken away. The one song that really grabbed my attention is “Give Me Something”, https://www.youtube.com/watch?v=-bU3noqvozw. The lyrics that really took me away were

“I carved your name~In an old oak tree~But the council chopped it down~’Cause it was filled with disease~And I sent you a thousand messages~But not a single one came through”
“Give me something~That links me to you”
“I’ve seen a place~Where your fingers lock with mine~But the view it disappeared~As my alarm clock hit the time”

That is really the entire song minus the chorus. The music with the lyrics made me happy and I began to breathe.

Managing your stress is very important to your health, it aids in sleeping better, getting through the day, and making better food choices. The next small goal I am working on is Mediation and managing my stress. This is probably the hardest thing for me to do. I’ve never mediated, or really spent time just focusing on something like a song playing, or my own breath inhaling or exhaling.

I have been spending about 30 minutes listening to music and laying down on my couch or bed the last few days-just enjoying the sound and lyrics. Then before bed using the app called “Simply Being” to mediate before bed and fall asleep. My sleep the last few nights has been better, it still is not great. But just like everything else it is a work in progress. I am excited to read the books titled “8 Minute Meditation” and “Why Zebras Do not Get Ulcers”  and working on this pillar of health to become a better and healthier human.

Day 8 of 21 AM Workout Progress

My last post I talked about making small goals and mastering those first, to achieve your overall goal. my first goal-wake up every morning for 21 days and workout-well Monday morning I didn’t get out of bed to workout-but as soon as I walked in the door from work I did my AM workout. So, I am not counting it as a fail, because I still did the workout. Then this morning getting up was easy for the workout. I realized in order to achieve this little goal of moving everyday-I need to get enough sleep. Which Sunday night I did not, but last night I went to bed at 930pm. So I have 2 small goals this week: be in bed by 9:30 so my AM workouts do happen, and the second goal is to visit my crossfit box 3 times this week-regardless of the movements and how humid it is outside.

Even when you are working on one small step to achieve the big prize (optimal health) there are other things in your life you also need to adjust-like sleeping.

Goals

My goodness it is FRIDAY #TGIF.

In order to reach your overall goal-you have to set small ones- one at a time. Then focus on mastering that one small goal before you take on another small goal. My optimal goal is better health. Focused on four components: movement, eating, mediation, and sleep.

At the beginning of July I wanted to go back to eating my clean diet (no grains, soy, sugar, processed foods, ect.), working out more frequently or just moving, mediate every night, not drink alcohol as occasionally as I was, and get my sleep right. But this was an epic failure, I can not accomplish all of this at once. I have to take each component one at a time, master them and make a habit before moving onto the next one.

My first goal is to get up every morning before work and workout for 30 minutes for 3 weeks. I am on day 4 of 21 of this goal with 17 more days to go! I also want to start going back to my Crossfit Box at least 3 times a week for barbell class and a WOD or 2.

• Week 1, I have been getting up and working out, and walking for an hour on the treadmill during lunch.
• Week 2, I plan to keep up the walking and AM 30 minute work out, then add a WOD on Monday  and Thursday night, Barbell Class on Wed and Friday.
• Week 3, keep up with everything but replace one day of walking with some running or rowing for a 5k.

Any change in your behavior takes 3 weeks for it to  become part of your daily routine. If I am going to achieve my ultimate goal of total health then it has to be one step at a time. My first one is dedicating my time to movement. The next one is diet.