RAIN Meditation

Are you finding it challenging to accept the present moment? As we drift deeper into this new normal, it’s quite difficult to not get stuck in judgments about our situation, others, and even ourselves. When we feel frustrated, anxious, uncertain, and disappointed about the realities we face, it can be tempting to turn inward and criticize our emotional responses and reactions. Being hard on ourselves is a common manifestation of experiencing painful emotions, but often gets us stuck in negative feelings. What would it mean to experience a painful reality while giving yourself compassion and acceptance? Loving ourselves, especially when we are truly upset about internal and external factors, is a challenging task. To help us explore ideas of acceptance and self-compassion, we can turn to Tara Brach’s RAIN meditation. 

RAIN stands for:

Recognize what is going on 

Allow the experience to be there, just as it is

Investigate with curiosity

Nurture with loving kindness

What follows is a basic guide for practicing RAIN meditation. This will give you an understanding of what to consider within each letter. Additionally, you may want to watch the video at the end of this blog post, in which Tara Brach leads the listener through the RAIN meditation. 

R: Think about and imagine a situation that brings up painful emotions, thoughts, and sensations. This could be a difficult conversation, an unfair reality you face, or something that’s making you feel stuck. Bring your attention to what’s coming up for you. Try to take a curious stance on your emotions, body sensations, thoughts, urges, etc. Just notice and describe your experience. 

A: Without trying to avoid, suppress, or change your experience, experiment with ways to let it be. This might be possible with a mantra like “It is what it is.”

I: Investigate your experience with the purpose of digging deeper into the meaning that exists. Ask yourself questions like “What about this is most painful?” “Which emotions am I experiencing?” “Does this situation remind me of something from the past/bring up similar experiences?” “What sensations are arising in me?” and “What about this makes me feel most vulnerable?”

N: What message do you need to hear most right now? Amidst this challenging situation, you are doing your best. Visualize giving yourself a hug or comforting yourself with genuine care and compassion. Imagine love encompassing you. 

References

Practice the RAIN Meditation with Tara Brach (2019). Retrieved from https://www.mindful.org/investigate-anxiety-with-tara-brachs-rain-practice/

A Holistic Approach to Respiratory Illness and Recovery

Amanda Gawrysz, L.Ac., MSOM

Concern has grown and interest has peaked over recent months about the health of our immune systems and the health of our lungs in particular. Some of us are experiencing loved ones who may be suffering or in the midst of recovery. 

Chinese Medicine takes a different approach in comparison to Western medicine. Chinese medicine does not analyze the exact type of pathogen which has entered the body. The pathogen itself, whether it is a virus or bacteria that caused the condition is not that important in Chinese Medicine. What is important is analyzing what effect the pathogen has on the body and then treating that problem. In Chinese Medicine, respiratory diseases are named based on what effect the pathogen has inflicted on the body, and pays little attention to the attacker itself. This highlights the underlying uniqueness of Chinese Medicine. It continually analyzes the patient’s responses to the environment and tries to bring the patient back to balance.

Chinese medicine looks at the organs from the perspective of yin and yang. Some organs are considered to have more yang aspects to them and others are more yin in nature. Chinese medicine terms the lungs as the “delicate Zang.” Zang refers to the lungs being a yin organ. They govern or are responsible for dispersion, depuration, and descension. Through our orifices, the lungs have direct exposure to our external environment and are the most susceptible organ to attacks from pathogens along with its yang counterpart, the large intestine or colon. 

Not only do the lungs dominate the qi of respiration, but also the qi of the entire body. Since the main job of the lungs is to descend qi, when illness occurs, a dysfunction of this process also occurs. Dysfunction of the lung in descending may lead to upward perversion of lung qi with symptoms such as cough, wheezing, and shortness of breath.

So what can we do to help those with weak lung constitutions or in recovery from illness? Stress management, light physical movement, and boosting immunity should be considered in helping us maintain optimal health and speeding up the recovery process. 

It is important to take the health of our bodies and minds into our own hands. Below you will find ways to help in the healing process from the comfort of your own home. Right now is the perfect time for self reflection and putting your focus on self love and self care. 

The most important, but also the most overlooked area to balance and manage is our stress levels. How we are allowing ourselves to respond to all the chaos and mainstream media can trigger our organs into a state of peace or into a state of conflict. Stress puts our adrenal glands into overdrive by producing more cortisol. Stress turns on our sympathetic nervous system and puts our body into a state of fight or flight. If we were actually fleeing from a predator or having to fight, this is an important innate ability we have evolved to have; however, in today’s modern society we deal with more psychological stress that still turns on this response. This in turn causes our immune systems to shut down. We are not sleeping as well or digesting optimally. 

The issue does not lie in stopping this innate response, but more in how we can turn it off. Our minds and bodies are so incredibly powerful and intelligent. With our thoughts and through breathwork, we can change the state of our nervous system and organ responses. 

How can stress be managed and as a result immunity improved?

BREATHWORK. Deep breathing stimulates the vagus nerve. By stimulating this nerve, we are able to switch over or turn on our parasympathetic nervous system also known as rest and digest. The vagus nerve is the longest cranial nerve that travels through our chest and into our abdominal organs so make sure to focus on breathing with your belly. Inhale for 4 seconds, hold for 4 seconds, and exhale slowly for 4 seconds. Repeat this at least 5 times. You should very quickly begin to feel a sense of calmness rush through the body. Whenever you are feeling anxious or overwhelmed check in on your breathing. Does it seem shallow and quick? Are your inhales shorter than your exhales or vice versa? 

MEDITATION. Meditation does not require sitting for hours like a Buddhist Zen monk. Meditation can be 5 minutes of silence and just being with yourself. Whatever thoughts come into your mind, just allow them to flow out. Do not give meaning to your thoughts, but instead bring awareness in releasing them. 

Beginning with guided meditations on YouTube or downloading apps such as Headspace can ease you into the process if you feel hesitant. Replace the Instagram scrolling and Netflix binge watching with meditation. 5 to 10 minutes everyday is all you need.  

QI GONG. Qi Gong is a form of Chinese meditative exercise that has been practiced for thousands of years. The practice focuses on cultivating energy in both the body and the surrounding environment through breathing, focused intention, postural techniques and other movements. Recent studies have evaluated the long-held belief that qi gong improves immune system functioning – a characteristic that can be measured and quantified. One study showed that qi gong practice increased the quantities of monocyte and lymphocytes – two white blood cell types that make up the majority of the lymphatic immune system. 

YouTube is a great resource for qi gong practices. Here are a few you can begin with.

Qi Gong For Respiratory Health

Qi Gong To Strengthen The Lung

STRETCHING. Bob Flaws, practitioner of Chinese Medicine and author of numerous books in the field expresses:

“The Nei Jing states, ‘Prolonged sitting damages the flesh’ and ‘Prolonged lying damages the qi.’ For not less than 2,000 years Chinese doctors have believed that lack of adequate physical exercise leads to disease. As a modern Chinese acupuncture text says, ‘Lack of physical exercise can impair the circulation of qi and blood, weaken the function of the spleen and stomach, and sap body resistance.’ When we exercise, the rhythmic contraction and release of our muscles, the increased pumping of our heart, and the expansion and contraction of our lungs all promote the flow and circulation of qi, blood, and body fluids. This increased circulation of qi results in the upbearing of the clear and downbearing of the turbid. In Chinese medical terms, this implies that digestion is improved. When digestion is improved, qi and blood production also improves. And abundant qi and blood result in increased immunity to disease.”

Check out these simple exercises from a Chinese medicine perspective. Stretching for the Lung Meridian

If you are new to stretching and would like to create a home routine for yourself, here is a great basic guide with images on how to stretch. Basic Stretches.

SOUND HEALING. Sound is such an amazing and powerful healing tool. Music is made up of frequencies and frequency is energy. Certain vibrations can hurt or they can heal us. The frequency of 432 Hz has been studied for centuries and is known for its healing benefits throughout history due to its relationship with Mother Nature. 432 Hz music will make us feel more calm and balanced because it is within our DNA. We are part of Earth after all. 

There are other beneficial frequencies you can listen to:

174 Hz - removes pain

285 Hz - influences energy field

528 Hz - repairs DNA 

YouTube is a great resource to find healing frequency music. Try some of these links below to start.

Immune System Booster

Whole Body Regeneration

Sound and Qi Gong can also be combined to help detox our organs. Check out this video!

Healing Sounds Qi Gong For Health Lungs

HERBS. Adaptogenic herbs like ashwaghanda, rodiola rosea, licorice root, tyrosine, magnesium, holy basil leaf, ginseng, maca root, and eleuthero are some herbs and supplements that help support the adrenal glands and manage how we respond to stress. They bring our bodies back into a state of homeostasis or balance. 

Immune support herbs like echinacea, vitamin C, zinc, omega 3’s, elderberry, cat’s claw, probiotics, japanese knotweed, curcumin, and medicinal mushrooms contain properties that help with boosting white blood cell counts, decreasing inflammation, or eliminating pathogens. 

We are all in this together. Communities are growing stronger and closer the longer we are in this state of isolation. The MKE Mindbody Wellness team is here for you offering telehealth, distant reiki, and supplement consultations. Reach out to us with questions or to schedule at 414-367-7023 or at mindbody@mkewellness.com.

Ways to Calm an Anxious Mind at Bedtime

Whether or not you’ve struggled with anxiety in the past, you are likely experiencing an increase in stress, frequent or difficult-to-control worries, feelings of restlessness, racing thoughts, a faster heartbeat, and possibly trouble sleeping. We are in the midst of an extremely uncertain, scary time, and even if you feel like you’re coping pretty well, anxiety is likely creeping in. We want to validate these feelings and experiences, because they make sense given the context we’re living in. In order to slow down racing thoughts and cope with our heightened anxiety, a first step is to take some deep breaths, and label the emotion. Notice what the anxiety feels like, and what it’s doing to your thoughts, daily routine, sleep, etc. Once we call it out for what it is, we can start addressing it. 

For many of us, anxiety stays with us throughout the day. Even when it’s time to sleep and rest, we have trouble “turning off” our minds. Is this something you’re dealing with? You desperately want to fall asleep, but anxious thoughts and worries keep you awake? If so, here are some ideas of ways to cope with anxiety at bedtime:

• Imagine positive distractions. When we focus on the fact that we can’t fall asleep, it becomes even harder to fall asleep. Try to use your imagination to go to a peaceful or safe place in your mind. Maybe this is walking along the beach, going to a place in nature that’s meaningful to you, or picturing a memory of a happy time with loved ones. Try to imagine this scene in as much detail as possible. What do you see, hear, smell, feel, taste?

• Allow worry thoughts. Sometimes, if we can label worries as “thoughts,” they lose some of their power. As your mind fixates on different phrases, images, or thoughts, mentally say to yourself “this is a worry thought.” Take an observational stance on what your mind is doing. Imagine putting each thought on a bird that is flying in the sky, or on a leaf that’s floating down a river. Watch the worries come and go. 

• Ground yourself in the present. Anxiety loves to pull us into the future, causing us to imagine worst-case scenarios of what’s coming. One antidote is to do something that brings our attention to the present moment. This could mean practicing mindfulness of breath for a few minutes, planting our feet on the floor, repeating a positive mantra to ourselves, or doing a body scan to notice what we’re experiencing in our bodies. 

• Practice gratitude. Another way to bring ourselves away from worry thoughts and boost our mood is by thinking about what we’re grateful for. What’s something you’re looking forward to? What was the best part of today? Is there a person who had a positive impact on you recently? Falling asleep becomes more pleasant when we are filled with a sense of gratitude. 

References

“What To Do When Worry Keeps You Awake.” Retrieved from https://www.mindful.org/what-to-do-when-worry-keeps-you-awake/