Meditations for Improving Body Image

Meditations for Improving Body Image

by Kathleen Lisson

Fantastic guided meditations if you would like to bring kindness to thoughts about your body.

http://self-compassion.org/category/exercises/

Put Trust back in charge - my anti-anxiety morning ritual

How to Reduce Anxiety in the Morning

by Kathleen Lisson, CMT, CLT

This morning I woke up with that feeling again. The raw pit of my stomach discomfort. It comes once in a while, the anxiety. I want to distract myself from it. The phone is in my hand before I realize it, poised to click on social media. Do I look at it or start my morning ritual? 

What Will Serve Me More? Distraction or Detox?

Here is my morning ritual - my way of putting to put self-trust back in charge. 

Part one: The night before. 

Every night I set myself up to succeed by getting to sleep on time. I also update my to-do list means I won't stay up late at night worrying I'll forget to do something the next day. 

Part two: The morning.

Every morning starts with the same decision - roll over and check my phone or start my morning ritual. If I check my phone, my brain is in charge, focusing on the needs of others in my email box and social media. If I start my morning ritual, my body and heart are in charge. I aim to complete my hydration, nourishment, meditation, exercise and setting my intentions before I connect with social media. 

Taking this time (less than an hour) to do things for myself instead of for others, sets the right tone for my day and allows me to be in touch with my feelings and what is most important before my anxiety is riled up by the needs and feelings of others.

What is your morning ritual?

What is the 61 Point Meditation?

What is the 61 point Meditation?

By Kathleen Lisson, CMT, CLT

I discovered an excellent version of the 61 point relaxation meditation by Karina Ayn Mirsky of http://www.sanghayoga.com/ on Insight Timer recently and it has become my preferred way to fall asleep at night.

If you have Insight Timer, I recommend you check it out! It is relaxing and research has found positive effects for those with stress disorders.

The study titled ‘Effect of '61-points relaxation technique' on stress parameters in premenstrual syndrome’ found that the practice is “effective in providing relief from PMS and may be a useful adjuvant to medical therapy of PMS and other stress disorders.” Read more about the study here: https://www.ncbi.nlm.nih.gov/pubmed/18831354

Reducing Anxiety and Worrying - my top three tips

How a Meditation Teacher Combats Anxiety and Worrying

Kathleen Lisson, CMT, CLT

I remember the night I found out my life was changing. I had finished my workday in a career I loved with a supportive family of coworkers and was watching an episode of Longmire on Netflix. My husband received the phone call he had been waiting for and, after hanging up, walked downstairs to tell me the news:

"I got the job"

We would be moving, away from my friends and 15 year career in public service, away from snowy winters and trips to New York City and visiting family in Boston. We were moving to San Diego, and a new career for me as a massage therapist. 

I absolutely love the beaches and warm winters, but for me they came with an almost daily anxiety about succeeding in my new career and life. Can I start over and make a difference in only a few decades?

I combat my tendency to worry in three ways: meditation, listmaking and relying on friends.

For me, worrying starts as soon as I wake up. I sometimes feel this jolt of adrenaline in my body shortly after opening my eyes. I used to immediately pick up my smartphone and check my emails and Facebook to see if I had to take care of any emergencies, which would fan the flames of my worrying. Now I reset myself before I look out into the world. I have found that lying or sitting for a few minutes and watching myself breathe helps to clear the adrenaline and helps me face the tasks in my day in a calmer mood. 

I also have a master to-do list that helps calm my worries. If I need to do something, I immediately write it on the list next to my bed. If I am away from home, I text myself a note and jot the task down when I return home. Getting all my tasks on paper makes me more productive and I'm using less energy trying to remember everything on my schedule in my head. I also have a long term monthly task list so I can keep on track with long term projects.

The third trick I use to reduce worrying is to share my worries with my husband or a friend. I find that saying my worries out loud lets me recognize if they are overblown. I focus on sharing my emotions rather than brainstorming ways to solve my issues. Taking time to feel my emotions and receive compassion from others helps calm me down.

How do you reduce worrying?

How to get the most out of travel experiences - Meditate

How to Learn from Travel Experiences

by Kathleen Lisson

The first time I traveled to India to visit my future husband's family, I knew it would take a few months before I would fully integrate the experience into my life. Being exposed to such a wide variety of foreign experiences takes time to sink in. I experienced the same feeling a few years later when I climbed Mt. Kilimanjaro in Africa and experienced an African Safari. I could share photos and funny stories, but the true, deep meaning of these experiences didn't blossom until I spent time in stillness by myself and allowed my body to unravel its own understanding of what it had experienced. Travel writer Pico Iyer offers similar advice in the inspiring TED talk 'The Art of Stillness.'

Do you give yourself stillness after you travel, or jump right back into your day-to-day life?

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

How to Meditate with Anxiety

How to Meditate with Anxiety

by Kathleen Lisson

I am a certified Meditation Teacher and teach Meditation and Mindfulness at IPSB college in San Diego, but I didn't always meditate. I began practicing meditation during a period of high anxiety in my life. I had just sprained my ankle, forcing me to cancel running a half marathon race which I had been training for for the past three months. I had moved cross-country that past summer for my husband’s job, which meant a career change and I was due to start massage school in a few weeks.

As I sat on the meditation cushion those first few times, I heard all my anxieties surfacing in the quiet of my mind. My sarcastic inner voice reminded me that if I wanted to sit around and be reminded of how disappointed and scared I was, I could do it with a glass of wine instead of paying hundreds of dollars to a meditation instructor. But I didn’t quit.  Soon I became more experienced at meditation. I was able to recognize those anxious thoughts before they turned into full-blown stories and let go of my focus on them.

Those first few times, I was feeling the effects of a major meditation misconception - that meditation is going to be like a day at the beach - just relaxing, not thinking, every care magically whisked away.

The reality is that meditation for beginners will always involve thoughts, and often exactly the thoughts we don’t want to think about. Meditation reduces anxiety not by ending anxious thoughts but by allowing them to pass - like a child learning to play catch with a ball. Have you ever seen major league baseball triple play? The ball is in and out of the glove in record time because the players saw the ball coming and were able to recognize it and then let it leave their glove. If anxious thoughts are like a baseball, the goal of learning to work with the ball effectively is to not hold onto the ball.

Watch some great baseball triple plays here: 

OK, so we’ll get the ball out of my glove. But first, let’s consider another major meditation misconception this one about the best way to let a thought pass - many beginning meditators think that thoughts during meditation mean they are a failure and that ‘forcing’ themselves not to think and berating themselves when they do is the only way to ‘win’ at meditating.

Watch this baseball fielding video to get an idea of how we should react to thoughts. Bill Ripken only has positive feedback for his young player learning a new skill.

Instead, we let thoughts pass by recognizing and naming them (“thinking” or “this is anxiety”) and returning to the breath. Name, return. Name, return. Name, return. Much like a player catches hundreds of balls during a baseball drill, this process can happen hundreds of times during meditation and it is an essential skill to develop. The magic part is when the skill of recognizing a thought starts appearing in our everyday lives. Instead of getting caught up in anxious thoughts, we begin to recognize them when the first thought comes to mind and are able to label it before it overwhelms us.

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

Advice: I Can't Stop Thinking When I Meditate!

Advice: I Can't Stop Thinking When I Meditate!

by Kathleen Lisson

As a meditation teacher in San Diego, I have found that many beginning meditators become discouraged after their first few meditation experiences. They believe that they cannot meditate because they simply can't stop thinking. Many of us approach meditation with the same 'get it done' attitude that we do with other "must-do" parts of our lives, like going to the gym, cleaning the whole house or getting to work in rush hour traffic.

In a TED Talk titled 'A simple way to break a bad habit,' psychiatrist Judson Brewer explains positive and negative reinforcement. He shares how he learned not to "force" himself not to think during meditation using the reward based learning process and curiousity.

After listening to Brewer's talk, I invite you to try to meditate again, this time using curiousity instead of 'forcing' - let me know your experience in the comments below!

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

Should I still meditate if I cannot stop thinking?

How to Use Meditation for Frustration, Anxiety and Stress

by Kathleen Lisson

Have you ever said something you instantly regret when you're feeling stressed?

Have you ever read the same paragraph over and over and not 'got it' because you feel frustrated about something that happened earlier in the day?

Have you ever 'blanked out' for a test you have studied before because of anxiety?

A regular meditation practice can help with these situations, especially when seated meditation is full of thoughts. In this fun 13 minute talk, San Diego based Warriors at Ease and Mindful Schools curriculum trained meditation teacher Kathleen Lisson shares the role of the prefrontal cortex, amygdala and hippocampus in stressful situations and how meditation can help us think straight and improve test anxiety.

Five Fast Tension Tamers for Busy People

Five Fast Tension Tamers for Busy People

by Kathleen Lisson, CMT

Want to fit relaxation into your busy schedule? Here are five ways you can relax during the day, no matter how busy your schedule is.

If you have five minutes - try a body scan. Sitting or lying down, find a comfortable position and gently focus on different parts of your body in this relaxing technique. Start by feeling your toes for two breaths, then feel each different body part, switching every second inhale. Breathe and feel the feet, ankles, lower legs and knees. Continue to focus on how your body feels from the inside of your thighs, hips, lower back, abdomen, upper back, shoulders, chest, arms, hands and fingers. Finish your body scan by feeling inside your neck, jaw, face, ears and scalp, each for two breaths. Finally, focus on your entire body breathing peacefully for a few breaths. This can be done at night in bed or when you are a passenger in a car.

If you can spare two minutes, twice a day, Dr. Andrew Weil recommends a 4-7-8 breathing technique. Find out more here: https://youtu.be/YRPh_GaiL8s

If you have one minute - focus on your breath. This exercise can be done at your desk or even in a tense meeting! Take a slow deep inhale through your nose, then exhale through your nose. Count to two, then inhale again. Pausing in between breaths brings relaxation.  

If you are waiting in line - whether at the grocery store or for your morning coffee, take 30 seconds to notice what is going on in the body. With each breath, focus on relaxing the muscles around the eyes, then the forehead, then the jaw, then letting the shoulders be at ease.

For a custom relaxation primer, try this trick - imagine you are making a business presentation and were just asked a question you can’t answer. Feel that anxiety in your body. Now, notice what parts of your body tensed up. Your hands? Your face? Your belly? Focus on relaxing your personal list of tense body parts the next time you need a dose of relaxation.  

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

Top five meditation books for new students - a teacher's reading list

San Diego Meditation Teacher's Top Five Meditation Books

by Kathleen Lisson

The text I use to teach mindfulness to my students at IPSB in San Diego is Simple, Easy Every Day Meditation Method by Sarah McLean. I like this text because it is small, portable and gets to the point, offering a number of mindful practices as well as solid advice for many beginning meditator's concerns. This book is sometimes hard to find on Amazon, so I will mention five others that are easier to order.

Many students find meditation a very valuable wellness practice and want to read more about the scientific research behind mindfulness practices. I recommend the following books for further reading.

RECOMMENDED MEDITATION BOOKS:  

The Relaxation Response, Herbert Benson, M.D.

Benson is an early pioneer in bringing meditation to the practice of medicine. Find instructions on how to elicit the Relaxation response and more resources here: http://www.relaxationresponse.org/steps/

Buddha’s Brain, Rick Hanson, Ph.D

This book offers several practices that will use your mind to change your brain.

Full Catastrophe Living, Jon Kabat-Zinn, Ph.D

This is the first meditation book I ever bought. Kabat-Zinn offers over 500 pages of advice and experience in meditation.

How God Changes Your Brain, Andrew Newberg, M.D.

Some new meditators and loved ones of aspiring meditators are concerned about whether mindfulness is a religion. A deeper search into the link between ourselves and spirituality can be found in this book.  I especially appreciated the exercise in yawning.

Fully Present, Susan Smalley, Ph.D and Diana Winston

I took an online meditation class from Winston through the UCLA Mindful Awareness Research Center. This book is offers a guide to meditation and the science behind it in a reader-friendly way.

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Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

Can Meditation Help a Controlling and Judgmental Person?

Why I Meditate - A Pitta / Type A Personality Confession

by Kathleen Lisson

When I was in my thirties, I felt like I had everything under control. I had a great job in the New York State Legislature and had just married wonderful man. We decided to climb Mt. Kilimanjaro a month after my 40th birthday. During the hours spent slowly walking to the top, I first realized that I could not control everything in my life. Approaching the summit of the mountain at over 19,000 feet was truly a one step at a time process. As long as I took one step and one breath, I was able to continue. Any time I thought ahead or wondered about what time it was or tried to go faster, I became overwhelmed and short of breath and had to slow down. I spent 8 hours that day living in the present moment.

Meditation for Endurance Athletes

After I returned from Africa, I began to realize how much I had been structuring my life around being in control. I would yell at a driver if I was cut off instead of silently feeling scared. I would be overly critical of myself and others at work, silently judging others and demanding perfection. If a goal was unattainable, I would find reasons why I didn’t want to do it. My mind would work to place blame on someone, anyone, instead of letting my body feel insecure or uncertain.

Meditation for Type A Personality

A cross-country move took me out of my old, familiar job and I enrolled in massage college to fulfill a life dream. I was suddenly in a constant situation of being a beginner instead of an expert. I turned to meditation to gain a deeper understanding of what I learned on Mt. Kilimanjaro - that the only way to really reach my goals was to allow my body to go through the moment to moment experience without pressure from my ego to please others or be competitive, to win.

Meditation and Skin Cancer Diagnosis

I recently put this new way of living to the test when I was diagnosed with skin cancer in June 2016. Both my parents died from cancer (breast and lung) and my diagnosis could have been much more distressing if I focused on the negatives instead of listening to my body. Now, instead of ignoring or trying to hide my diagnosis and my scar, I am becoming comfortable talking to others and exploring what beauty and wellness mean in my life.

Here is more about my new search for beauty and wellness:

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

Memorial Day 2017 - How to Enjoy a Mindful Trip to Disneyland

Tips for Introverts: How to Practice Mindfulness at Disneyland

By Kathleen Lisson

Squeezing up against strangers to dodge a stroller, hearing the shrieks of excited and terrified children catching sight of cartoon characters, the temptation of an ice cream cone on a steamy day. Many call it ‘The Happiest Place on Earth,’ but for an introvert all the noise, heat and constant motion of a Disney park can be overwhelming! I enjoy time with my brother and his family at Disneyland, but struggle with the fast, colorful, sugar-fueled pace of the park.

STOP is a wonderful mindfulness practice that helps me enrich quality time with my family, especially during during a visit to Disneyland or another amusement park. To practice STOP, we simply follow four steps and after less than a minute we will be able to more fully focus on and enjoy the present moment.

• S stands for Stop. Simply take a moment to pause our body and mind, whether we are roasting on the hot pavement in a crowd at Disneyland or stressing over something instead of enjoying a delicious dinner.

• T stands for take a deep cleansing breath. Just this one moment for ourselves. We can even close our eyes if it feels comfortable.

• O stands for Observe - what can we sense with our eyes, ears, nose, tongue and hands? The energy of a child’s smile? The smell of the campfire? What do we notice now that we didn’t before? Take a quick inventory with our senses.

• P is for Proceed. Now that we are oriented to the present moment, enjoy it as we move forward in our day.

I find that there are a few ‘best’ times to try STOP.

• I start by practicing STOP while riding down the escalator from the Disney parking garage to let go of the stress from sitting in traffic in the morning.
• I remember to STOP again in the mid-morning when I can feel the park really start getting packed after those first one or two easy, short lines on the kiddie rides.
• Lunch can be a frustrating time as dozens of hungry families crowd lines in every restaurant. Children can get cranky and food choices can be much different than what our bodies are used to. STOP is a good way for me to take a moment to enjoy the feeling of my family gathered around the same table.
• Leaving the park for dinner is another emotional time, especially if the family won’t be returning for fireworks. Reflecting on what was good about the day instead of what went wrong can reduce feelings of disappointment, and practicing STOP can give us a good memory of this special trip.

What should you say if a relative catches you practicing STOP? You can explain the technique and encourage them to try it, too, or just smile and mention how you are really enjoying spending time with them. No one has to know you are using mindfulness to make an overstimulating situation easier to handle.

Using STOP has given me an emotional oasis in the churning sea of a hectic, overscheduled vacation. I hope this simple technique can give you similar peace in the midst of busy holiday weekend activities.

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

How can we achieve Inner Sanctuary?

What Is Meditation? My students answer: "Being With Myself"

by Kathleen Lisson

When I asked my meditation students in week three of my IPSB Meditation and Mindfulness class to define meditation, I received some surprising answers. I had taught them in week one that meditation is nonjudgemental intentional focused attention to the present moment and we had experienced this type of attention by following our breath, inhale and exhale, for ten minutes. Three weeks later, my students were reporting that meditation was, to them, the practice of knowing and being with themselves. They had instinctively grasped the power of meditation to lead the way to their inner sanctuary.

Both seated meditation and walking the labyrinth can provide this experience of inner awareness. In today’s society of 24-hour news cycles and social media, we are urged to learn an astounding amount of information about other people, from national politicians to our old college friends’ constant stream of baby pictures. A balanced focus on both self and others on can be lost, especially for the sandwich generation of adults caring for both children and their own aging parents. Meditation can be an ideal practice to gently rebalance our lives and allow us to rejoin our inner sanctuaries, especially during times of great stress.

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

Three Tips for Becoming More Calm and Centered

Three Things Calm, Centered Women do Every Day

by Kathleen Lisson

One: Calm, centered women are aware and accepting when they are not calm and centered. Our quick-fix society puts an emphasis on immediately eliminating any emotion that is not positive. A crying child is distracted with treats or told to ‘quiet down,’ and a teenager with text anxiety is reassured with ‘don’t worry, you’ll do fine.’  It is difficult to have an emotion without trying to change it if it is unwanted or hold on tight to it if it is wanted. We can try it ourselves with this test right now: Wherever we are, try to become aware of our posture and feel our neck, shoulders and back without immediately straightening up or moving around. It’s hard to resist! Cultivating an acceptance of our emotions, good and bad, can take away the stress of trying to be someone we are not.

Greater awareness is the another key to feeling more centered. As anyone who has snapped “I’m not angry!” to their spouse has realized, knowing when we are irritated is not always easy. ‘Waking up’ to our emotions as they happen is developed by the second thing calm, centered women do - meditate.

Two: Calm, centered women protect and nurture their daily meditation practice. Research shows that many benefits can be seen after meditating just a few minutes a day. The hard part? Finding time and motivation to make meditation a habit. Calm, centered women have found the key to keeping meditation in our daily wellness practices, right along with must-do’s like brushing our teeth. The key to making meditation into a habit is to find a ‘trigger’ that reminds us to meditate. Schedule meditation for the same place in our schedules each morning and it will become the automatic thing to do after making a cup of tea or walking the dog.

Three: Calm, centered women take time for mindfulness throughout our day. When we sense ourselves becoming agitated, breathing slowly on and out for thirty seconds or noticing the feeling of our feet on the ground helps us become centered and aware of the present moment. I have used these ‘stealth’ mindfulness exercises before taking an exam, in the middle of a meeting with colleagues, in my doctor’s office in Carmel Valley or at a noisy party or walking down the street in downtown San Diego Gaslamp district, all times where emotions and anxiety can run high.

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

How to Be a More Likeable Person - Meditate!

Tips for Becoming a Likeable Person

by Kathleen Lisson

Getting to the heart of likeability leads me back to a lesson I learned on the playground - but not from other children, from my own parents.

Mindful attention is what we have been crying out for every since we were little children begging our parents to look at us while playing on the playground. As children and adults, we can feel instinctively when a conversation partner isn’t really listening anymore. Their eyes will drift over our shoulder or their hand will toy with their smartphone. In an argument or discussion, their mind will be racing to perfect their reply before we have even had the chance to finish voicing our opinion.

The solution: making a meditation practice a part of our daily wellness. Regular meditators are more likeable people because they have trained their listening skills. Spending time in meditation develops the ability to pay attention in the present moment with purpose, focus, and non-judgement.

As a meditator, I am not perfect. I still get bored listening to small talk at parties but I may be able to catch myself in these mindless behaviors and reorient myself to listen to others in a purposeful, focused, non-judgemental way.

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external

How to Get Excited about Meditation!

How to get excited about Meditation (again) 

by Kathleen Lisson

Elephant Journal recently published my advice on how to use the deep, life-changing 'why' of your meditation practice to make sure that meditation has a regular place in your daily rituals.

Read the article here: http://www.elephantjournal.com/2016/08/why-we-dont-meditate/

7 Step Experiment - Feel the Effects of Awe in your Body

How to Feel Awe in Daily Life

by Kathleen Lisson

Standing on the Top of Mt. Kilimanjaro and feeling Awe

Balancing the demands of school, work, family and social obligations can lead to overflowing to-do lists, a feeling of busy-ness that leads to anxiety, and the sense of not having enough time to do everything. Taking time to go out in nature and ideally experience awe is one natural way to combat stress. Have you ever seen something amazing and you feel like time literally stood still? That’s the beauty of a feeling called awe.

Here’s a quick 7 step experiment that can show you the effect of awe on your own body.

1. Take a moment to sit comfortably in a safe space and close your eyes.
2. Take a slow, deep breath.
3. Bring to mind a time when you experienced awe.
4. How did it make you feel, where were you and who were you with. Really feel the emotion in your body.
5. Notice where you felt the emotion. Did you shoulders and face relax as you remembered your experience?
6. Open your eyes and take another deep breath.
7. How busy and overwhelmed do you feel after the experience versus before you clicked on this article?

Remembering an experience of awe is getting just a glimpse of the positive effects that regular time outdoors in nature can provide. If you are interested in the effects of awe, read the work of UC Berkeley’s Dacher Keltner and then get outside and experience it for yourself!

Kathleen Lisson is a certified Meditation Teacher and Labyrinth Facilitator and teaches Meditation and Mindfulness at IPSB college in San Diego. Sign up for a private meditation lesson or labyrinth walk in the comfort of your home here: https://www.massagebook.com/San_Diego~Massage~sandiego?src=external