Category: Spirit

Mindfulness meditation how-to

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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

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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.

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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

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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.

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

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

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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

Monday night, 9:38PM, Carrie-in-France vanishes

20160430_200740.jpgIt was the moment when I was on my hands and knees trying to vacuum up every last tiny fragment of broken glass off the kitchen tiles—a science experiment gone awry at 9:38PM—and I was still dressed in my coaching gear after our exciting exhibition game, and I could hear the younger kids upstairs calling for me to come kiss them goodnight, and I saw Carrie-in-France like a ghost haunting the scene, like an ephemeral substance dissolving before me in a puff of breath. I could not be here and be Carrie-in-France. What did it mean, to be Carrie-in-France? It meant being so unencumbered by responsibility that my mind could empty out and be still and I could think clearly, think with a relaxation and peacefulness that allowed for fantastically ambitious plots and schemes and plans. Not just to dream of them but to see how they might be realized.

And here, with the tiny sparkles of broken glass everywhere, glass covered in corn syrup, which was drawing an army of ants—ants! we have ants!!—it was all I could do to keep my shit together, if you know what I mean. I was congratulating myself on only yelling the tiniest bit, on staying relatively calm, and not freaking out completely, on merely with a sense of exhaustion and inevitability getting to the task of making our kitchen floor safe for bare feet while the boy doing the science experiment stood by sheepishly, another glass jar in his hands.

Here is also what I thought: it’s okay. It’s okay because I brought back those ideas from France. I carried them home (and not in glass jars) and I’m working on them now. But when those ideas shrivel up, when their energy dissipates, I need to remember to head out again on a retreat, I need to remember that it’s not a waste of time, it’s a necessity, it’s the path to clarity. I can’t replicate what happened in France here at home. Here at home fills me with a different kind of energy, a different kind of drive—the chaos, the whirling schedule, the stolen moments of peace and stillness (like right now); I don’t begrudge here at home.

I just need the other too. Now I know.

xo, Carrie

Settle in, it’s a long post

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If I were to write a blog post today, I would reflect on the past five days of utter solitude, days during which I rarely spoke out loud; there were several days when I spoke to no one in English. I read, I noodled, I listened to podcasts and surfed the news, emailed Kevin, ate pretty good food, kept to a reasonably regular routine, wrote and edited the museum piece, and went for several runs and many more walks.

I was not bored.

I was not even particularly lonely, except for the morning when I woke up with a raging bladder infection. Good thing I carry antibiotics with me in case of such an occurrence. Yes, that morning I was lonely and in pain and felt far from home and prone to worst-case-scenario thinking, but even that morning, I understood that I was self-sufficient and knowledgeable enough to cope with the unexpected crisis.

During these five days of solitude, I haven’t been lonely, I haven’t been bored, and I haven’t been restless either, not restless of mind or body. The body has taken care of itself. I’ve gone for long walks, and finally on Sunday felt a twinge of anxiety that whispered — you need to sweat! So I went for a run, and ran and ran and ran on the beautiful trail, discovering only afterward that I’d gone nearly 9 km, the longest and least painful run in many many months. Today, I ran again, pushing even further as I could feel my body beginning to trust that it would be okay: nearly 11 km. How joyous it is to run without pain; I’ve been injured for so long that I’d forgotten the joy of pushing against the ordinary discomforts and limitations of a body being asked to run — breath, heart, muscles, endurance. Running with a chronic injury you feel all these limitations, but you feel also a terrible dread that springs from pain from a different source, pain that whispers, Are you doing yourself damage?

For the month of March, my theme was health. This month, it would seem natural to name my theme: travel. But strangely, I think instead it’s: paying attention. The theme has arisen because I am travelling, and also because I am alone. What I’ve been paying attention to are my own interests, whims, rhythms, appetites, and desires. How often in a person’s daily life does an opportunity like this present itself? I’ve fantasized over the years about going on writing retreats in the middle of nowhere, and someone told me about a retreat where you do yoga and ride horses (not at the same time) that sounded fabulous, and a couple of years ago my mom did a silent retreat that intrigued me. But the risks seemed too great (the risk of it being a waste troubled me), especially given the heavy load of responsibility I’d be leaving on Kevin’s shoulders while away. So I never pursued these ideas.

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I didn’t pursue this trip, either. It just landed in my lap, and because it was work-related, I said yes.

I thought I was saying yes, in part, to a writing retreat. I was excited to see what I would make with all this free time. (And I’ve made something interesting and specific related to the Museum’s exhibit, but it belongs here, and will stay here.) Why am I not writing my new novel? I thought, as the week went on. I tried, but the words felt dead. Yet the words, here, in my daily meditations and on my blog, these words felt alive. They interested me. And so I’ve been writing after all, just not the material I’d pencilled into the schedule.

Something else happened as the week went on. I stopped panicking about what I was not doing. I stopped worrying about what I should be doing. I started paying attention to what I wanted to do.

I wanted to read. So I’ve been reading: a David Sedaris essay collection (which has a story set in Normandy, as it happens); Ali Smith’s brilliant novel How to be both that somehow merges the world of a 15th century painter with a British teenager from the now, and weirdly also happens to be a book about sitting and looking at paintings, which I did not know when I chose it for this trip; Ta-Nehisi Coates’ Between the World and Me, on black bodies in Amercian history and the present, which challenged me, moved me to tears, and has inspired me to think differently about Dreamers and Dreams (and he’s going to be in Rouen THIS SATURDAY at the same bookstore where I had an event on Thursday, and I must figure out how to go, because, honestly, how is that even possible?); and now I’m trucking through Big Magic, by Elizabeth Gilbert.

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I wanted to write. So I’ve been writing. Mostly things like this. Scraps. Ephemera.

I wanted to rest. So I’ve been resting.

Most of all, it seems, I’ve been resting my mind.

It’s taken exactly 13 days of rest to recognize that I may already be writing what I’m supposed to be writing. I am writing what has come to me, which is all we can ever do, when we’re trying to make something out of what we love and believe.

Maybe, just maybe, I’ve been anxiously searching for purpose down dead ends, without seeing what is open before me. Wide open, like that field at the end of our street when I was a child in Managua, with its dusty path and matted grass and garbage and crumbling concrete walls — the place my mind travelled to when I wrote the phrase: open before me.

I will probably never be content, exactly, with what I’ve made. But maybe, just maybe, I can be content with what I’m doing.

xo, Carrie

P.S. Just thought of my word of the year: PEACE. Yes.

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