Mindfulness meditation how-to

20160608_180021.jpg

Here’s how to do AppleApple’s mindfulness meditation: an example taken from a moment last week, when I was at her soccer practice, sitting inside the car, and it was pouring rain. It was my “easy” day of the week. I’d eaten supper in less than 10 minutes between piano lessons and leaving for practice (and picking up Fooey at a friend’s house). The idea is that you ground yourself in the moment by going through a gradually diminishing list of what you see, hear, and feel. Feel refers to physical sensations, rather than emotions. It’s incredibly simple and can be done anywhere. You are also supposed to breathe deeply while making these lists to yourself.

I see … rain drops; lines on the car windshield; a red blinking light that makes no sense; the word Ford; the steering wheel

I see … my blue water bottle, the mcdonald’s sign, the grey cloud cover, trees

I see … my computer, my hands, my ring

I see … both legs in black pants, these words

I see … the blue background of my computer screen

I hear … rain drops on the windshield, the bumping noise when this laptop hits the steering wheel as I type, the sound of the keys being hit, rain drops slowing, raindrops pattering

I hear … the typing, my breathing, the sound of a car engine, raindrops

I hear … a car passing behind me, rain, my mouth chewing gum

I hear … rain, cars

I hear … rain on roof

I feel … an ache in my right upper leg, dry lips, the need to swallow, an itch on my foot, my back curved uncomfortably against the car seat

I feel … my right leg against plastic, my left leg against the door, my back pressing the seat, an ache in my right shoulder blade

I feel … warm, my mouth wants to move, the itch on my foot has not gone away

I feel … the laptop pressing my legs, my nails and finger pads hitting the keys

I feel … an itch in my left armpit

Often when I do this exercise, I only get to the first seeing ones. Often, that’s enough to ground me in the moment. I admit there are moments in which a person does not want to be grounded but would prefer an escape. As someone with a lively imagination, I often prefer escape. That said, escape isn’t always possible or even preferable and this exercise helps me deal with the reality I’m actually in.

I have used this mindfulness meditation in the past week on a variety of occasions: while driving to a soccer game in the middle of nowhere, feeling lost and late due to having to take a major detour around construction; after a run in the heat when I was feeling light-headed; in boot camp while lifting weights; by the water at the Harbourfront Centre in Toronto before my panel on Friday.

I plan to write more about the panel later this week.

xo, Carrie

PS The above photo is from a different soccer event from either mentioned in this post. But it will have to do for illustrative purposes.

The moments are here, they are everywhere

20160610_155837.jpg

I had a small panic attack on Sunday evening, while doing the chalkboard schedule, which details the next three weeks of our lives. It takes us to the end of school, summer holidays, Canada Day weekend, and there is SO MUCH HAPPENING between now and then. AppleApple led me through the mindfulness meditation she does before bed, and that was quite helpful, actually. Except I need to keep doing it every time I look at the calendar.

We’re into the month of lasts and celebrations. Last violin lesson, last piano lessons. Track meets and field trips. Graduations and exams. Parties, too. To complicate this particular week, I’m also driving to Toronto on Friday to speak on a panel at the Canadian Writers’ Summit on “the shadow side of success.”

I’m not complaining about the content of June; just the pace.

I’ve been walking the dogs most mornings. I take them on a fairly long, leisurely route, even if I might have other things that need doing. We pass by many beautiful gardens. I stop and smell the peonies. I really do. I was inspired by something I saw a few weeks ago, on one of my short but very happy early morning solo runs through the park. I saw a young woman, also out for a run, who had stopped by the creek and was simply standing, watching the water. She was in the moment.

And now she’s planted in my mind, where I see her standing and quietly watching the water. The moments are here, they are everywhere.

20160613_191600.jpg20160614_115541.jpg

My moments so far today include biking through the park to the track with Kevin to watch our younger “girl runner” run in several races. Yesterday, I loved watching the same girl play at her first violin recital, still wearing soccer pants, after we’d raced from the field to the music studio. Every day I get to do so many things that I love doing, with people I love, admire, and enjoy.

This is it! This is life! There is too much hatred, too much grief, too much fear, too much to grieve and mourn and rage against in this world. The least and the most I can do is one and same: be open to what surrounds me, and know that this is enough.

xo, Carrie

Enough

20160604_164743.jpg

I’m late to the self-help genre, but something told me to pick up Brene Brown’s Daring Greatly when I was in a bookstore last weekend, and I’ve been amusing/annoying my family with my enthusiastic monologues on shame, vulnerability, and especially the word ENOUGH. One of the issues I have with self-help books in general is the difficulty of putting into practice or embedding into the mind the great ideas that you read or discover.

Ergo, ENOUGH.

A key word that I think I can remember. I am enough. But also, I’ve had enough. It’s the latter I wrestle with most: the concept of setting boundaries, of not numbing the mind and emotions with busyness, but instead recognizing when something is not working and therefore making a change—not to change one’s own habits in order to take on more and accommodate more, merely to cope, but to change the boundaries, to change what one will accept, and state it clearly. How powerful!

I am enough. I’ve had enough. (How to feel enough?)

“If the opposite of scarcity is enough, then practicing gratitude is how we acknowledge that there’s enough, that we’re enough.” – Brene Brown

I am grateful for all of the soccer, sun, friendly faces and family time of which I partook this past weekend. And I am grateful for choosing to relax and read a book yesterday evening instead of vacuuming, once we got home again.

xo, Carrie

The basics

20160522_164140.jpg I just woke out of a stuporous nap. Not the best state in which to blog, but I’ve been wanting to blog all week and haven’t had time. So why not now, on this sweltering Friday afternoon in May, with the sounds of construction heavy all around the house, and nothing particular calling me.

Tuesday evening found me driving to Guelph to coach a soccer game, minus the daughter who is on the team; she had a dance class, the last one before the dress rehearsal, so she couldn’t miss it; Grandma drove her there, as Kevin was coaching both boys, back-to-back. It was a beautiful evening for a soccer game, warm and bright. I was proud of our team. I drove home listening to pop music, wishing Fooey had been with me. There’s a new song on the radio with the lyrics, “I’ve got guns in my head / Spirits in my head.” I heard it twice that evening, both directions. I really liked it. It took me back to Nicaragua, for some reason — childhood Nicaragua. In cleats and soccer shorts, I stopped for groceries. The cashier called me “Miss,” rather than “Ma’am.” It was night-time, completely dark, when I staggered through the door carrying all the basics that had been missing from our fridge and cupboards.

On Wednesday, I set my alarm and woke up early to walk the dogs, because Kevin had an early appointment, but it turned out he had time to come for the dog walk too. It was a beautiful morning. We walked around our neighbourhood together, admiring the gardens. We each took one dog. Mine pooped twice, so he won.

You are doing your best. That seems to be the only message that I’m currently capable of sending to myself.

At Tuesday’s soccer game, one of the players came up to me at halftime, quite keyed up. She’d played a couple of excellent shifts back to back, I thought, but she said, “I have to do better! I can play better than that!” Quite surprised, I replied, “I thought you played great! You were even in a new position for that last shift, and you looked really strong out there.” “No,” she said firmly, resolutely, “I can play better.” “Alright,” I said, “I believe you.” And wouldn’t you know, she went out and played even better in the second half to the game.

And I wonder: what was this child modelling to me? She wasn’t down on herself. She was determined, full of belief in what she had to offer.

Am I telling myself the opposite when I say: You are doing your best? Is this the best I can do? Is this the positive message that I mean it to be when my best is often so exhausted, so depleted, so flat and dull? Maybe I should be saying, Hey, coach, I can do better! I know it!

What would better look like? I’m pouring myself in, I’m pouring myself out. Some situations are pure triage. Sometimes I’m stealing an hour in a parked car beside a soccer field, escaping through imagination and words. Always, I’m sinking in to wherever I’m at, even if that means drifting into a stuporous nap in the middle of a hot day.

A single day can hold so much; a single hour; even a moment; here and gone.

20160526_095854.jpg

Yesterday, she won the 1500 metres at the county meet with a gutsy long sprint to the finish.

20160526_160636.jpg

Yesterday, the nice woman at the pharmacy seemed truly happy to do her makeup and hair on my behalf. This is not my wheelhouse.

20160526_175708.jpg

Yesterday, she was ready for dress rehearsal. Whose child is this?

Yesterday, I managed a pain-free 10km early morning run, spent most of the day at a track meet cheering on my girl runner, dashed home in time to pick up the dancer from school early in order to get her hair and makeup done at the drugstore uptown, texted a supper idea to Kevin (hot dogs; not exactly brilliant, but it was something), picked up the kid who had scootered from school to a friend’s house, drove the runner to a babysitting gig, ate a veggie dog, changed into soccer gear, drove the dancer to her dress rehearsal, found another kind mother to look after her there, and headed to the soccer field for practice (once again, minus the child who is on this team).

It was another beautiful evening to be outside. Here I was, on a grassy field under a blue sky, directing drills, shouting encouragement, answering questions and listening to observations, playing. I thought about nothing else. The girls were having fun. I was having fun! This is what I mean about the hours of each day and how much they can hold: how I am submerged, yes, but I am not drowning. What would it mean to be better? Maybe it would mean only to pause to say thanks, to say yes to more early morning dog walks, to be witness to, to sing along to a new song on the radio even when the windows are down, to hold neither too tightly nor let go too easily. To continue to do my best.

xo, Carrie

These blossoms have already bloomed

20160513_123544.jpgThese blossoms have already bloomed and fallen off the little apple tree in our back yard. I can’t keep up, that is what I’m trying to say. Today, I went for a run at noon and the word relentless came into my mind. I don’t like that word, I thought, running on, enjoying the run, because it was pain-free. Okay, then, what about the word relent, I thought, and no that word did not suit what I was doing, nor what I wanted to do: continue.
20160518_091236.jpgOn Wednesday night I visited a book club. I visited the book club after a day that included an early morning walk with the dogs; biking to see this daughter at her school track meet; biking to the university library to work between races; biking home for lunch; driving back for the final race of the afternoon in order to take this daughter to piano lessons; driving to pick up youngest and bring him to piano lessons; home in time to eat and quickly clean up from supper; driving this daughter to soccer practice. By the time we were home again, it was almost 8:30. And then I went to the book club. I did not leave until I’d made sure this daughter was collapsing in her bed rather than on the couch. I texted Kevin, who was at a soccer game with another child, to please check in on the kids when he got home. And then I spent an hour at a book club, a warm, friendly, thoughtful, generous group of women. It was 10 when I got home. Tea, snack, finish cleaning up, last load of laundry, bed. I can’t tell you which of these activities I chose to do because I wanted to, and which I felt responsible for doing and therefore simply did.

20160511_065431.jpg

Up again at 6AM to run with a friend. 

Relentless. Relent?

It is puzzling. What is it that I want to be doing? I have no idea. I’m so busy doing things that I don’t really have the need to ask that question.

20160515_123127.jpgLast weekend, I was here, on Lake Huron, spending one night at a cottage with girlfriends. Same weekend: I led a writing workshop at a nature centre; and got home from the cottage in time to see my thirteen-year-old in a performance of Macbeth (her second production of said play this spring).

Relentless? Relent? At some point, during longer solo runs, a mantra will enter my head in rhythm with my stride. Here was today’s: Powerful strong. Whispering light. A reminder to keep my stride both strong and light.

Relentless/relent. Dig in. Lightly. Continue.

xo, Carrie

 

Page 1 of 290123...Last »

Welcome to obscurity

The best place to be, if you don’t mind the noise, chaos, and residual crumbs. It's just like my real house. Come on in. Here, find everything that occupies and distracts this Canadian fiction writer. Your comments are welcome.

Subscribe to obscurity

About me

My name is Carrie Snyder. I'm mother of four, writer of fiction and non-, dreamer, planner, mid-life runner, soccer coach, teacher, taking time for a cup of coffee in front of this computer screen. My days are full, yet I keep asking: how can I fill them just a little bit more, with depth, with care, with light.

Twitter @carrieasnyder
FB /carriesnyderauthor

Purchase signed & personalized books

Archives

Adventure Art Backyard Baking Bicycles Big Thoughts Birth Birthdays Blogging Book Review Books Chores Coaching Confessions Cooking Death Dogs Dream Driving Exercise Fall Family Feminism Friends Fun Girl Runner Good News Green Dreams Holidays House Interviews Kevin Kids Laundry Lists Local Food Meditation Money Morning Mothering Music Organizing Parenting Party Peace Photos Play Poetry Politics Prizes Publicity Publishing Reading Readings Recipes Running School Siblings Sick Sleep Soccer Spirit Spring Success Summer Swimming Teaching The Candy Conspiracy The Juliet Stories Travel Uncategorized Weather Weekend Winter Word of the Year Work Writing Yoga

Friends who blog

CanLit Blogs

Good stuff