Mindfulness: Overwhelmed

"If you have ever spent any time around seriously ambitious people, you know that they are very often some of the unhappiest crazies alive, forever rooting around for more, having a hard time with basics like breathing and eating and sleeping, forever trying to cover some hysterical imagined nakedness." (Elisa Albert)

Why do so many of us who were lucky enough to be born in the right place, at the right time, and who subsequently have the privilege of not needing to worry about their survival and primary needs, still manage to feel overwhelmed? Why are we struggling with the basics? In a true minimalist approach, and in full mindful mode, I think we ought to clear the slate and deliberately pick what deserves to make it into our lives, and what doesn't. What is necessary, and what isn't. For example:


1) Necessary: to live in a place that's salubrious 
    Unnecessary: to live in a place that's spotless, endlessly noticing and fixing any departure from perfect orderliness and cleanliness.   

Do so if you wish, but ask yourself if it really adds value to your life, and be aware that it will take time and energy away from other endeavors.


2) Necessary: to live in pleasant surroundings
    Unnecessary: to improve, renovate and decorate as if your house had to make it into a home decor magazine. (I will admit that I genuinely admire some of my friends' houses' interior design, but I will also admit that I don't have it in me to invest the time, energy and money it requires. Plus, with a house that looks "ok", I feel pretty relaxed having children and pets around, which is an underrated form of freedom.)

Do so if you wish, but ask yourself if it really adds value to your life, and be aware that it will take time and energy away from other endeavors.

3) Necessary: to have good hygiene habits
    Unnecessary: to scrub and disinfect like you have been dipped in biohazardous substances. (Granted, some body parts require more attention. But probably not as much as you think. Even sweat is nothing more than saltwater.) 

Do so if you wish, but ask yourself if it really adds value to your life, and be aware that it will take time and energy away from other endeavors.


4) Necessary: to look nicely put together (that is, provided your job demands it, which is not even always the case)
     Unnecessary: to spend hours shopping for and putting on clothes, makeup, hair products. (We waste our precious time "overgrooming", then feel entitled to complain that we don't have enough time.)

Do so if you wish, but ask yourself if it really adds value to your life, and be aware that it will take time and energy away from other endeavors.


5) Necessary: to eat healthy
     Unnecessary: to avoid unhealthy foods like the plague, and to follow fads that have no foundation in science. (Instead, aim to eat healthy, plant-based, unprocessed food most of the time, and indulge occasionally - in small portions.)

Do so if you wish, but ask yourself if it really adds value to your life, and be aware that it will take time and energy away from other endeavors.


6) Necessary: to be physically active
     Unnecessary: to look as ripped as a professional body builder. To be in a good enough shape to climb the Everest on a week's notice. To participate in organized team sports (this applies to children and teenagers, too).

Do so if you wish, but ask yourself if it really adds value to your life, and be aware that it will take time and energy away from other endeavors.


7) Necessary: to sleep enough
    Unnecessary: to sleep in, or nap endlessly past your 8ish hour requirements.

Do so if you wish, but ask yourself if it really adds value to your life, and be aware that it will take time and energy away from other endeavors.

8) Necessary: to nurture important relationships
    Unnecessary: to spend hours on social media, to call your mother every single day, or to have friends/family over for supper every single weekend. Great, solid relationships will thrive on less... no need to overdo this "connection" thing!

Do so if you wish, but ask yourself if it really adds value to your life, and be aware that it will take time and energy away from other endeavors.


9) Necessary: to fit in - we humans are social creatures and need a supportive circle
    Unnecessary: to try and please or impress everyone. (We do it in more ways than we are willing to admit to ourselves.)

Do so if you wish, but only if it adds value to your life, and be aware that it will take time and energy away from other endeavors.


10) Necessary: to make a living (and to self-actualize)
       Unnecessary: to work long hours, gain as much prestige and make as much money as possible.

Do so if you wish, but ask yourself if it really adds value to your life, and be aware that it will take time and energy away from other endeavors.


11) Necessary: a certain amount of pleasure and distractions
       Unnecessary: to constantly pursue pleasure and entertainment. (Sometimes - often, alone time and quietness is just what the doctor ordered. What are you trying to cover under all that stimulation?)

Do so if you wish, but only if it adds value to your life, and be aware that it will take time and energy away from other endeavors.


12) Necessary: to know what's going on in the world (Because I vote. And raise children. And teach. And want to make the world a better place, one tiny step at a time.)
       Unnecessary: to read each and every article that I put my hands on, to watch the news many times a day.

Do so if you wish, but ask yourself if it really adds value to your life, and be aware that it will take time and energy away from other endeavors.


A subsidiary question is "Why do I feel like I need to do those things when in fact I don't?" Peer pressure? Advertisement and the media? An unhealthy ego?

Mindfulness this Week

What other example would you add to the list?

Which one poses the biggest challenge in your life?

What strategies have you used to go back to the essential?

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Mindfulness - The real problem with time

Nick J Webb, Flickr

"If we worship money, we'll never feel truly abundant. 

If we worship power, recognition, and fame, we'll never feel we have enough. And if we live our lives madly rushing around, trying to find and save time, 

we'll always find ourselves living in a time famine, frazzled and stressed." 

(Ariana Huffington)

Do you find yourself rummaging for time, desperately trying to go through your to-do list, always tired, always frustrated?

I know I do. A few months ago, I even tried to create a detailed weekly plan that would incorporate everything I want (or need) to do; paid work, household chores, quality time with loved ones, running, swimming, going to the gym, practicing the guitar, writing articles for an increasing number of publications. To my great despair, and no matter how I tried to move things around, it simply didn't fit - especially given the fact that I wanted the supreme luxury of also sleeping 8 hours per night. 

There is nothing original about my quest for hours, nor is there with my ongoing frustration with the unfinished state of so many of my ventures: as a working parent of the new millenium, I am in good company.

Not content to simply accept this state of affairs, I decided to dig deeper: Why do we feel so pressed for time while living in comfort and privilege? Does it have to be that way? How can we create for ourselves a schedule that has a more organic pace, while still reaching at least some of our goals?

The more I researched the topic, and the more I experimented with my use of time (this summer, for example, was the first in many years that I did not create a long to-do list for myself), the more I realized that the real problem is not time. Our stressed out and frustrated state originates from a few other factors:

Expectations

Simply put, many of us tend to underestimate the time it will take to do something. I am definitely guilty of that. The first step toward regaining control over our use of time might be to actually set aside enough time to accomplish the things we want to accomplish. If, like me, you also struggle to remain focused on the task at hand (I can barely empty a dishwasher without researching something on Google halfway through), you may want to plan even more time. Which takes us to the next factor: 

Attention

No matter how much time you spend on a task, if you are not focused on it, you are not making progress. It doesn't matter if you are distracted by others (external interruptions) or by yourself (daydreaming, multitasking). A block of time devoted to something must indeed be devoted to it! How to accomplish that? Monotask. Take the necessary steps to avoid being disrupted (There is a sign on my home office door that reads "Keep calm and do not disturb - I am working"). And plan regular breaks.

Energy

Time is a finite resource. Energy is not. So what really matters is not how much we work, but how we use our energy. One of the main lessons I have learned from running is to pace myself. That could mean going slower than what comes "naturally", or taking a break before you think you need one. This, I realized, applies to any sort of activity: physical, intellectual, even emotional.

If I try to go too fast, or if I fail to rest when I need it, then I end up being way less efficient, which wastes my time. When we do that on a regular basis, a common consequence is to engage in "numbing activities" to compensate for the unpleasantness - this is how so many of us end up over eating, drinking, shopping, staring at a screen for hours, etc. I'm not okay with wasting my time numbing pain and discomfort with bad habits that most likely have side effects. Instead, I am coming to terms with "unproductive" activity (sleeping, daydreaming, reading, listening to music)  that provides me with rest or pleasure.

Priorities

"Most people are living at such a furious pace that they rarely stop to ask themselves what they stand for and who they want to be. As a consequence, they let external demands dictate their actions." (Tony Schwartz and Catherine McCarthy) 

I stopped counting the number of times I heard time-starved moms - myself included - apologize for not baking/cooking the dish they were bringing to a party, or for not welcoming their guests into an immaculate house... as if getting something from the grocery store and living in a house that looks, well, lived-in, was a venial sin of some sort. To avoid the guilt - and the ensuing apology - a lot of us will try to cram such extra demands into a schedule that is already bursting at the seams. Enough already! Do those things really matter that much?

Like a teacher sets end goals, then breaks them down in small, incremental steps for her students, we should set life goals, determine the intermediate steps, and ensure that our time is indeed devoted to those goals on a daily basis. Any activity that does not lead to the fulfillment of those main goals can be tossed aside. 

Unfortunately, it is very easy to confuse our own personal goals with those that society imposes on us. Based on the current, mainstream definition of success, for example, I should be spending most of my time trying to impress others by 1) making sure I (and my family, and my house, etc.) look their best and "coolest" at all times, including on social media; 2) becoming famous (or making my kids famous, by extension); 3) making lots of money.

The problem is, those endeavors often prove exhausting, and may fail to provide the fulfillment we are looking for. I have written about how, when my translation business was at its height (and with it my income), I felt more fatigue, stress and frustration than any happiness I might have been looking for. I have since then decided to slow down on the career front, and I genuinely feel much better for it.

Meanwhile, other activities that seemed far less glamorous than a lucrative start-up, and which had fell through the cracks, regained importance in my eyes as I realized they actually fit some of my main priorities. Walking in nature and listening to the rain or birds, or spending time washing and cutting up veggies, seems rather banal and, again, unproductive. But when setting my priorities, eating (and feeding my family) healthy, and making sure I engage in peaceful, meditative activities on a daily basis, made it to the top 10 - meaning those activities should indeed be part of my daily life - even if that means sacrificing other activities. 

Less is more

The fear of missing out is a potent feeling, exacerbated by the plethora of choices modern life offers. Is it because my father passed away suddenly at 50, long before he could enjoy any bit of retirement, making it all so clear that the clock is ticking? I have felt an intense pressure to "make the most of life". When left unattended, that pressure can suck enjoyment out of life, which is the last thing we want to happen. I now know that what I need is not to do more things in general, but to strive and be in the moment, whatever I am doing (or not doing).

And so, counterintuitive as it may seem, in order to feel at peace with our use of time, we might need to do less, not more. To learn to sit or walk in silence, to stare into space, without guilt.

Which is exactly what I practiced this summer. There is no endless list of activities on my fridge, with little checkmarks all over it. This summer I took life day by day. Consequently, I spent more time on "unproductive" activities such as reading, chatting with friends and family, and even sleeping. It wasn't always comfortable, but I got used to that slower, more organic, pace. Interestingly, the top priorities still got done (e.g. repainting the decks, organizing the basement). Was this summer better or worse than the previous ones? Neither. But it was certainly less stressful. Will I have regrets? Probably not.

Mindfulness this Week

Have you changed your relationship with time?
How do you make sure you respect your pace, energy levels and priorities?
Do you find it hard to set realistic expectations, and to maintain your focus?

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Mindfulness - It will change your life

Cea, Flickr

Once upon a time, tired of lugging around extra weight from my pregnancies, and unable to lose it no matter how hard I tried, I opted for a time-consuming method I had put all my remaining hopes in: journaling my food intake (each and every bite), journaling my exercise (each and every workout), and finding someone to hold me accountable of it all (a personal trainer - but it could have been a friend or family member). In one word, I forced myself to be mindful of my caloric input and output. Guess what? It worked. By the end of the year (I like to make my projects last a year), not only had I lost the weight, I had also improved my strength, flexibility and cardio, enough to run half-marathons and participate in Spartan races. I felt amazing.

In 2015, I decided to tackle another goal, which was to regain control of my relationship with money and stuff. I was NOT drowning in debt. I was NOT a hoarder. I had NO intention of making a vow of poverty. I DID like my job. But I felt the need to shed some light on my spending and owning habits. My hope was that this new awareness would enable me to tailor my use of money and ownership of goods to my true needs (as opposed to the needs advertisement tells us we have), which would hopefully have a positive impact on my wallet, the environment, and my peace of mind. To make sure the change was significant, I committed to a form of minimalism: buying absolutely nothing but necessities (e.g. food) for a year. During that non-spending year I also got rid (mostly by donating) of a lot of objects I wasn't using. It ended up being easier and more enjoyable than I had imagined. I felt like I was no longer falling for the false needs put forward in advertisement: I became acutely aware of how marketing preys on us. Being surrounded by less things through decluttering also made me feel lighter. The process made my spending and owning intentional. Even if the "no spending year" is over, I remain very mindful of my relationship to money and stuff. In stores I act as if I was in a museum: if I see something beautiful, I admire it, then walk away from it. The fact that I love an object and/or that its "price is right" is no reason to purchase it. I don't bring anything in the house unless it fulfills a true need.

This year, as I keep striving to increase my overall levels of mindfulness (in the hope that it will make me a happier AND more responsible citizen), I started meditating daily, which led to both good and "bad" outcomes (for more on that, see my article on Tiny Buddha). In the process, I put new issues under the magnifying glass. One example: in the first few months of 2016, I tracked my moods and physical states and made adjustments accordingly. This has led me to increase my sleep intake while I practically eliminated caffeine intake, among other things. It also changed my approach to the media, relationships, work, self-worth, and a panoply of other issues. One important discovery was that more often than not, I need to slow down and put less pressure on myself. It may seem counter-intuitive, but adopting a slower pace and practicing self-care and awareness has actually helped me accomplish more, or more of what really matters (feeling better in the process, too). Which leads me to the area I want to tackle now: my use of time. As aware as I am of my eating and spending habits, I realize that I am still often mindless in my use of what probably constitutes my most precious resource. My to-do lists fill up with new items faster than I can actually check off items. There always seems to be too much to do, with too little time to get it done.

Or so I thought. Just like any budget and the food/exercise equation, there is nothing mysterious about time management: put some in, take some out - numbers don't lie. With the difference that we all are granted the same amount of time: 24 hours per day. If you eat too much, you can always exercise more to burn the extra calories. If you want to spend more, you can always try and increase your income. But the 24 hours a day is a fixed number. The only component of the equation we have power over is our use of time. We need to be honest about 1) the time we need to do things - many of us tend to underestimate it and 2) which things really need to be done, as opposed to the ones that are optional. 

My quest for a better use of time is far from being over. I hope to come back with insights. In the meantime, please don't hesitate to share your wisdom in the comments below!

Mindfulness this Week

How do you manage your time?

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Mindfulness - Perspective

 NancyNance, Flickr

When stuck in a rut, having a hard time experiencing gratitude, unable to find clear answers to our questions, confused about what should take priority in our lives, a simple change in perspective can help.

It struck me as I was sitting in a corner of the house I almost never "visit", on a chair I almost never use. From that standpoint, I had a completely different view of the room and of the garden outside the window. It wasn't anything I hadn't seen before, but the angle was new. It wasn't any better than my usual view, and it wasn't particularly exciting, but somehow it made me feel refreshed and serene.

Opportunities to "refresh and reframe" are everywhere if we are willing to get out of our comfort zone, or simply to slow down and notice. Trying something different and new can work wonders. So does taking the time to actually feel what is going on inside and outside of ourselves. For example, lately I have been allowing myself to stop and observe nature. If there is a pleasant sight, sound or smell, instead of going on with my day, I fully immerse myself in it, for as long as it takes to reach a state of inner joy.

In the past few weeks I had many other opportunities to reframe, ranging from the very mundane to the very distressing, and everything in between. For example:

• The various house and car problems I mentioned in my last post, which entailed both hassle and expenses.
• Being stuck on the tarmac for 2 hours waiting for the plane to be refuelled before take-off... and then experiencing a rather bumpy flight that left me with sweaty palms, numb fingertips and other manifestations of a fight or flight response.
• Learning about friends' financial and/or relationship and/or health-related problems.

All those issues helped me put other issues into perspective - suddenly it didn't matter so much if a huge pile of laundry was accumulating, or that I hadn't found the time to practice my guitar, or even that my career was kind of stalled. More urgent issues, or bigger problems, were happening around me, and all my attention was on them.

But the most important - and awakening - event was the passing of my maternal grandmother. Because she was old (98 years minus 2 days to be exact), one could assume that it was easy to accept. But it wasn't. As I said to a cousin who came to the funeral, "You're never ready to lose someone you love". It didn't matter how old she was - she was amazing, and I will miss her tremendously. 

This event forced me into a new perspective - when a loved one dies, what matters more than your sorrow? Other sources of negative emotions suddenly seemed so trivial. I had no time or energy to sweat the small stuff. What mattered was to be around friends and family, and to fully appreciate their presence. My grandmother would have approved of this reframing - if I had to list her best qualities, the number one would be her bright outlook on life. She found the positive in every situation, and got back on her feet after each setback.

I know that I will keep learning from her even if she isn't here anymore. Her unique perspective will stay with me and with everyone who had the chance to know her.

Mindfulness this Week

What event(s) have changed your perspective? Was it a good or a bad thing?

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Mindfulness - Relationships

JD Hancock, Flickr

"I've learned that people will forget what you said, people will forget 

what you did, but people will never forget how you made them feel." 

(Maya Angelou)

These past two weeks, while D was on the other end of the planet (literally - he was in Japan), and then sick, I had to face a few crises on my own, including the loss of a loved one, two basement floods, an insect infestation, and car problems. In the midst of it I also turned 40.

Those events taught or reminded me of a few things:

1. First, that in any difficult situation, taking a deep breath is always a good option.
2. Second, that paying real close attention to what is going on (inside or outside of yourself) usually helps you cope with the situation at hand.
3. Third, that we all have hidden sources of strength, resourcefulness, and resilience.
4. Fourth, that the things we think are important really aren't that important in the face of a crisis.
5. Last, but not least, that in most cases, others, and our relationship with them, make an immense difference.

If it hadn't been for wonderful family members, friends and neighbors, those two weeks and the events that punctuated them would have taken a whole other direction. More importantly, they would have felt much different for me, and not in a good way. 

That is not so surprising since, in this life full of good and bad surprises in equal measure, relationships are often what "makes it or breaks it".

Think of times in your life when you felt lonely, misunderstood, ignored, disrespected, unloved, rejected. Chances are it took over everything else, and made you feel miserable independently of what was going on in the rest of your life.

Now think of times in your life when you felt well-surrounded, validated, included, recognized, respected, loved. Chances are it made everything else easier to deal with.

This is how important relationships are: they change everything.

Indeed, happiness is closely related to the quantity and quality of your relationships. A Harvard study, presented in a TED Talk by Robert Waldinger, has demonstrated that relationships are the number one criteria for a good life. Feeling connected is crucial for overall well-being. I know that even in good times, when I don't need help or support, and despite my love of "alone time", a pleasant interaction with someone can be the most rewarding part of the day. I love the feeling that stems from helping someone, or simply from having a stimulating conversation.

This need for human connection is so important that researchers have now established that "the opposite of addiction is connection", suggesting that your relationships (or absence thereof) could prevent or exacerbate drug abuse. 

On top of influencing our well-being and whether or not we become addicted to substances, relationships have an effect on our physical health:

"When others betray us or we feel neglected, when we feel angry and sad at the way others have treated us, the power of our immune system declines dramatically." (Dalai Lama)

This is not to be taken lightly. Our interactions with others leave a trace. Some states of mind would even be contagious. For example, one can be exposed to "secondhand stress" and suffer the consequences. Don't you get tense around anxious or angry people, even when you have nothing to do with their negative emotion?

What this all means is that while we need to feel connected in order to remain healthy and happy, we also have to pay attention to the type of connection we have with others. To that effect, mindfulness is the best approach.

In my adult life, I have become aware of the nature of my interactions with others, and it has changed my approach drastically, in three main ways:

1. I remain authentic no matter what - I stepped away from trying to gain approval and admiration, because too often, that means being untrue to yourself. I respect others and strive to treat them fairly, but I respect myself, my needs and my values just as much.
2. I invest more in the interactions and relationships where both protagonists leave feeling good.
3. I invest less in the interactions and relationships that don't feel so good.

The third case has been my main challenge, as I grew up thinking that I had to get along with everyone, and that no effort was too big to that effect. Consequently, in my younger years, I devoted time and energy to the wrong relationships, tolerated more than I should have, or tried to change others. Some relationships do deserve a certain amount of compromise, but there is a line to be drawn. If someone demeans you, uses you as their therapist (as opposed to mutual confidences and support, which feels very different), or tries to control you, it might be time to step away.

Now, one crucial aspect of stepping away is to do it quietly. There is not need to argue, confront, justify, or take all the blame. If simple, respectful communication has not worked, then it might simply mean that the individual needs and wants are not compatible. This is especially important in cases where something more powerful is at play, such as a personality disorder. 

The point is not to diagnose people, of course, but to realize that some situations stem from complex and stubborn factors that we would be wise to avoid fighting, lest we turn ourselves in some form of modern Don Quixote.

I take people as they are, focus on the positive, stop holding specific expectations about how they should treat me, do communicate how I feel, but definitely don't try to change them. Then if it turns out that the relationship feels draining, I can simply let it go, or at least take my distances.

If, on the other hand, I am pleasantly surprised by the direction a relationship is taking, I know it would be wise to nurture it. These two past weeks made it impossible to ignore the love, generosity and kindness I am surrounded with. I feel very, very grateful for that, and I hope that I will be able to respond in kind. 

Mindfulness this Week

How do your interactions and relationships affect your daily life and your overall state of mind?

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Mindfulness - Consumerism

Adriano Makoto Suzuki, Flickr

Throughout my minimalist (Less is More) project in 2015, I gradually increased my awareness of my relationship with "stuff". At first the project was simply about not acquiring new things (other than the necessities, such as food, gas, new shoes for the kids, etc.) Instead of bringing new objects into the house, I focused on getting "old" objects out of the house, in an effort to declutter and share with those in need.

I wasn't sure of how easy or difficult this would be, and I had no way to predict the outcome. After a year, reflecting on it, I could say without hesitation that minimalism had completely changed my outlook on "stuff", and on life in general.

Simplicity made me mindful.

1) Mindful of the way I use my time, my money, and my space

When shopping (a common pastime in a consumerist society) is not an option, you find yourself with an extra amount of free time, as well as an extra amount of money. After decluttering, you also find yourself with an extra amount of space. What to do with all this time, money and space? 

Space: In that case, the answer was easy: I did nothing at all. I was certainly not going to refill the space I had freed. I simply enjoyed it, and its effect on my mental states; less physical clutter often means less mental clutter. I also got rid of some bins and shelves that were no longer needed. I started wondering if the house wasn't too big (a reflection that's still in progress). What would you do with extra space?

Money: I have been rather reasonable, investing most savings toward mortgage and retirement. However, enjoying life is still in the cards, and I have been treating myself and my loved ones also. The difference is that instead of buying things, I buy experiences, which are shown to create more happiness than any material belonging. In general, I find that I don't have to spend as much money as I used to in order to achieve the same level of contentment. What would you do with extra money?

Time: Minimalism is a time savior in at least three different ways: First, eliminating shopping as a pastime frees time for other pursuits. Second, by owning less, you spend less time looking after your stuff, less time choosing your outfit, etc. Third, you regain some time, indirectly, by needing less money: Once you significantly reduce your consumption, it becomes possible to actually work less - since you don't need all the money anymore. For me, reducing my workload means more time for creative endeavours (such as writing), for sharing my talents and resources, for social interactions with friends and family, for health-related activities (exercise, cooking, gardening, etc.), and - let's be honest - for rest. What would you do with extra time? 


2) Mindful of how brainwashed we are by advertising

I cannot even begin to explain how brainwashed we are. Our whole lives revolve around consuming. We consume houses, vehicles, clothes, accessories, personal products, home products, decorative items, electronics, toys and games, processed food and drinks, books, music, ... the list is endless. We are brainwashed enough that we are willing to slave away at jobs we don't particularly enjoy (to afford all the stuff) AND to slave away at home (to tend to our belongings). Our system of values is completely skewed by consumerism - do we even know what was truly important to us in the first place? We are so brainwashed that we rarely question any aspect of that system. Avoiding exposure to advertising is virtually impossible, but I look at it with new eyes. Advertising will not succeed at convincing me I have needs that can be fulfilled with such and such product, and that I have to make as much money as I possibly can to afford it all. 


3) Mindful of my true needs

Acquiring new things, being surrounded by clutter, working long hours doing something you don't enjoy, and generally chasing your tail does not fulfill your deepest needs. What does, then? For me, I am happiest in a simple environment, with a slower pace of life, making a living doing something meaningful, enjoying healthy food, physical activity, nature, music, and sharing and connecting with others.


4) Mindful of my health - and that of the planet

Apart from generalized over-consumption (which can be fought by buying less, and/or buying secondhand, and/or bartering), a lot of the "stuff" we consume has the potential to harm our health and our planet: personal products, home products, food and drink items, etc. I was already using a lot of the simpler, "cleaner" versions. I gradually got rid of many remaining "mainstream products": things that contain bleach (not only in cleaners, but also in feminine hygiene products), paraben, fragrance, coloring, refined sugar, etc. In general, anything that comes with a long list of ingredients elicits my suspicion. In my bathroom nowadays, you will find baking soda, vinegar (white and apple cider), coconut oil and its derivatives, Epsom salt, etc. In my kitchen, you will find less packaged products and more of the fresh stuff (looking the same way it did when found in nature). Of course, this is a work in progress, but every step is worth it.


5) Mindful of my relationships

My - wise - father-in-law once pointed out that some people talk about "stuff" almost exclusively, and that he was veering away from those relationships, focusing instead of those were one discusses ideas and values. "Impressing others" with possessions has an appeal, otherwise no one would do it, but there are better ways to feel good about oneself. I choose my friends based not on the way they (or their house, or their car) looks, but on how much fun we have together!

Mindfulness this Week

What are you willing to do to regain your space, time, money, and freedom?

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Mindfulness - Food

Tighten Up, Flickr

"If you slow it down, eat in courses, your body, mind, stomach 

will catch up with this full feeling and you won't eat as much." 

(Guy Fieri)

I don't know for you, but I have a long history of finding comfort through the mouth: I sucked my thumb longer than most kids, and when I stopped, it wasn't long before I replaced it with another bad habit: a tic that involved biting the inside of my cheeks. I also developed a sweet tooth early in life. And apart from early childhood (a period during which I am told I was not a big eater - perhaps the thumb blocked the way?), I never really knew when or why to stop eating: feeling full wasn't a notion I even considered. I never focused on the stomach. If it looked, smelled and tasted good, and I still felt like eating, I ate. It seems like my mouth enjoyed working overtime. I even talked too much. If I hadn't been so terrified of the side effects, I would have been a prime candidate for smoking.

Regular physical activity probably "saved" me from becoming overweight (apart from a short period after my second child was born), but I am scared to even think of the amount of sugar that has entered my body in those forty years of life.

A few years ago, with no more than ten pounds "to lose" (BMI was already fine), but tired of my relationship with food, I decided to take the bull by the horns, met with a nutritionist, hired a personal trainer, and started journaling the entirety of my food intake, every single day, for a full year. What did I learn? 

I learned that I need way less food than I thought I did: portions shrank and shrank to the point where my plate looked like a toddler's, but interestingly, it did not make me hungry. 

I learned to incorporate more of the good stuff (leafy greens, berries, seeds) and less of the not-so-good stuff (for me, dairy and sweets). 

But more importantly, I learned to listen to my body. In fact, I learned to listen to specific parts of my body. My mouth was always up for more food, especially the sweet type. Now I learned to listen to my abdomen and to my head instead. I realized that they had a lot to tell me if I paid attention. My stomach had a message I had been ignoring: "I'm full!" (It was surprising how fast my stomach became full, long before my mouth was even considering taking a break.) My head, too, had some unheard messages for me: "Please don't eat/drink this, it will hurt!"

As it turns out, some of my favorite foods were doing me the most harm: Sugar. Dairy. Red wine. It was a sad discovery. It was also a thrilling discovery: by avoiding sugar, dairy and red wine, I felt much, much better, both in the belly and in the head. In the process, I shed a few pounds, and lowered my body fat percentage. I was full of energy, mental and physical.

I do not want to make this journey sound easier than it was: there were a lot of challenges, frustrations, and discouragement. One of my realizations was that my relationship with sugar was closer to an addiction than I had ever been willing to admit. And more often than not, my mouth tried to scream louder than both my stomach and head: "We're not done! I want more foooooooood!"

But all in all, my main victory, and the secret to the success of this endeavor, was mindfulness. Slowly but surely, I became mindful of my relationship with food, how I felt about food, how I reacted to food. I already knew that I ate some of my emotions (stress, boredom, fatigue). Now I noticed that I was often on automatic pilot when food I liked was on display (at parties, for example: I would just reach out and get it, even if I wasn't hungry). I noticed I reacted to ads about food (where else would a sudden, intense craving for a specific type of cake or ice cream come from? Once I saw an article about a power plant in France that uses cheese as fuel, and that was enough to make me crave a piece of Camembert.) I noticed that I ate too fast. Reading Thich Nhat Hanh, I learned to eat slowly, mindfully (my trick: practice with grapefruit; it takes so long to prepare that you have no choice but to slow down and enjoy). I realized I don't even like S'Mores, so why do I always have a few when I go camping? And so on.

My mindfulness toward food did not stop there. I started wondering: Where does my food come from? Is it produced locally? Ethically? Is it fair trade? In season? Wholesome? Humane? Environmentally friendly? I was already not a big fan of juice boxes and steak, but this new perspective made me even more aware. To paraphrase Socrates, I began to say "The unexamined food is not worth eating".

Mindfulness was the most important tool I used to conquer my relationship with food, and I had not invented the concept: it seems that mindfulness can indeed help you achieve your weight goals.

Mindfulness this Week

How is your relationship with food? Please share!

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