Part 2 Enjoy Life, Week 12 Take Pleasure

We are shifting gears now and entering Part 2 of Dr. Hanson’s five part series of practices. We are going to work on enjoying life for the next few weeks and this promises to be delightful.

Today I let the dog out to fetch the newspaper and noticed the sunrise for the first time in quite a while. Not only is the sun up earlier with the change of seasons, the birds are chirping and tree buds are beginning to swell. The day promises warmer temperatures and the snow pack is slowing receding, uncovering muddy edges of soggy lawn and the first glimpse of curbs and driveway edges in months. This morning was special however, as the sunrise was especially colorful, stripes of pink against a purple sky.

Recall Week 2 when we worked on Taking in the Good by focusing on the senses. We are going to get back to that this week and kick it up a notch. Notice all the senses and savor their delights. The earthy smell of a greenhouse setting out their first plants, the great taste of healthy food well-prepared, the beauty of a sunrise or sunset or moon glow or starlight, the delight of music and wind sounds and laughter and dishes clinking, the feel of flannel sheets or a warm shower or a heart felt hug, the glow of happy memories of well-loved places.

Savoring these sensations involves lingering awhile. Rolling around it in, like a dog on new grass. Letting go of internal resistance and prohibitions. Of saying yes to life, to experience, to yourself. Yes, you may! Yes, of course! Stay a little longer, let it register and sink in and expand in your mind and memory fully. All that matters in this moment is the sensation.

As you take on this practice, you might notice that a certain sensory modality is stronger than others: for some it is sound, others sight. That dominant sense has become a pre-selected channel that limits the array of options. Explore your non-dominant senses and round out your experience.

One of my favorite gardens is the Garden of the Senses at Omaha’s Henry Doorly Zoo. It is filled with aromatic herbs and flowers, tinkling wind chimes, splashing water fountains, and plants and sculptures meant to be touched. Many gardens feature similar features, but this one in particular is designed to be especially child friendly. Kids love it as will your own "inner child."

At the end of a long winter, are we not sensorily deprived? Start today to make it a daily habit to walk a loop in your neighborhood and watch the progression of thawing and rejuevenation. See if you can catch the first bloom, whether it is a snowdrop or a dandelion. Create a mental film of the progressive unveiling of spring. Inhale deeply when you smell wet earth. Splash in a puddle, dance in the rain. Notice the dark smoothness of chocolate or the red juiciness of a berry.

Now say it out loud: Mmmmmmmm.....

Week 11: Befriend Your Body

Winter is coming to an end and women are thinking about the shorts & swimsuit season ahead. The New Year’s resolution to eat healthier and exercise more often withered long ago. The self-loathing is kicking into high gear.

Dr. Hanson makes the point that “your home is your body” and it needs care and maintenance. When you take care with your body, you give it nutrition, sleep, exercise, and loving attention. The simplest act of brushing your teeth and clipping your toenails can be done lovingly and attentively.

We may put our lives on hold, waiting until we lose 10, 25 or even 100 lbs, until we can fit into a perfect size or weigh a perfect amount, the actual number somehow being a magical threshold over which we must cross to be worthy. We wait in fear not that we will fail to reach our goal, but in fear that we will. But life will be what we make of it, regardless of how much we weigh, how much money we have, how popular we are. The truth is we will have no excuses left for not going to the beach, going to the dance, trying a new style, for not having fun, or not having friends, lovers, or spouses, when we begin to love ourselves enough to love the essential miracle of being alive.

Befriending your body is more than body image, self-esteem, healthy eating—it is an attitude toward life. Life is a miracle and our sensory experience, mental capacities, and physical abilities are to be enjoyed and put to good use. It matters less that we have all 20 digits, 4 limbs, red hair or blue than that we feel an immense satisfaction and gratitude for the life we have been given.

“The body is our primary feedback mechanism which can show us what is and isn't working about our ways of thinking, expressing, and living. As we live our truth more fully and freely, our body grows healthier, stronger, and more beautiful.” Shakti Gawain

 

This concludes Part I of Dr. Hanson's book. We have been looking at ways to Be Good to Ourselves. I hope that you have tried a few things or that you are at least beginning to think about making some changes. In the next few weeks, we will focus on Enjoying Life and I am really looking forward to it. Take care, live fully.

Week 10: Protect Your Brain

I apologize for getting the chapters out of order and promise to get back on track with the chapter on Befriending Your Body next week.

This week, Dr. Hanson reminds us to protect our brains by avoiding toxins, minimizing inflammation, getting regular exercise, and learning to relax.

Relaxation activates the parasympathetic nervous system which literally helps you release through its control of sexual arousal, salivation, lacrimation, urination, digestion, and defecation.

Stress and trauma damage the brain and make it more sensitive and reactive to additional stress and trauma. The stress hormone cortisol affects the size and function of certain areas of the brain and can affect stress sensitivity, learning and memory, and emotion regulation.

Dr. Hanson obviously is centered on mindfulness and relaxation, but there is one additional aspect to protecting one's brain (over and above what I mentioned last week): traumatic brain injury prevention.

According to the CDC there are over 1.7 million traumatic brain injuries (TBI) in the US annually with over 30% of injury-related deaths being caused by TBI. Children ages 0-4, adolescents ages 15-19, and adults over age 65 are most likely to sustain TBI, with adults age 75 and over having the highest rate of hospitalization and death. Falls in the home are the primary cause of injury for the very young and the very old, with high risk sports and activities being more of a problem for adolescents and young adults.

Sports of all sorts require head protection: football, hockey, downhill skiing, bicycling, skateboarding, boxing. Wear a helmet. Make your kids wear their helmets. Make it non-negotiable. Its cool to wear a helmet, not so cool to have a traumatic brain injury and the permanent disability that might result.

Similarly with motorized activities: snowmobiles, motorcycles, car racing. Wear a helmet. Wear your seat belt too.

Lastly, gun safety is another public health issue, with gun and shooting accidents being one of the top ten causes of death for children (other than newborns and infants). Make sure guns are securely stored, and that children have no unsupervised access to weapons. Get gun safety training.

Be safe. Protect your brain.

Week 9: Nourish Your Brain

"Good mood food?" Isn't that a slogan for a fast food chain? That is something of an oxymoron in that context, but highlights this week's task. Dr. Hanson reminds us to nourish our brain. This happens on many levels:


1) The supply chain for neurotransmitter production. Neurotransmitters are the chemicals that transmit electrical impulses in the brain. Amino acids are the precursors of these substances. Starving the brain of protein (the source of those amino acids) may affect our appetite, cravings, addictions, ability to learn and focus, memory, mood regulation, and expression of anger and irritability. Vitamins and minerals are also needed for all sorts of metabolic processes, so good balanced nutrition is vital at all levels.

2) Blood pressure and blood sugar levels for circulatory health. The brain  consumes about 25% of the glucose in the blood, but spikes and crashes in blood sugar contribute to fluctuations in mood, motivation, and energy. High blood pressure and unregulated blood sugar levels can contribute to stroke and dementia which are chronic diseases with catastrophic consequences. There is some new evidence that Alzheimer's is a form of diabetes which primarily affects the brain.

3) Hormonal balance and circadian rhythms. Regular habits keep the internal clock operating on schedule and help promote mood stability and diurnal sleep-wake cycles. Eating nutritious meals on a regular basis can help improve sleep, reduce stress, regulate metabolism, and reduce body mass and problems due to obesity.

4) Inflammation is a core disease process. Omega-3 fatty acids and anti-oxidants are believed to reduce inflammation and promote self-healing and repair in all body systems including joints and brain.

The bottom line is that your mood, stress resilience, and ability to cope are all affected by nutrition. If you put garbage in, you will get garbage out. Reducing junk foods, "empty calories," and mindless eating habits will help you be at your best on many levels.

There is an additional aspect of good nutrition: when we pay attention to our food intake, we demonstrate profound respect for self. This lifestyle habit anchors other aspects of self-care including exercise, sleep, and good relationships. The impact may extend beyond yourself in affecting how you interface with your community.

Lastly when we think of "nourishment" we usually think of food, but feasting on experiences that promote learning, creativity, aesthetics, compassion, and connection feed our brain as well. If we live on an impoverished "mental" diet of news, gossip, pop culture, passive entertainment, social isolation and consumerism, we deprive ourselves of the rich beauty found in nature, art, literature, and music, and the opportunity to use our minds and bodies in artistic, social and athletic pursuits. Moreover, as we talked about previously, noticing sensory detail keeps us grounded in the present moment and fills the mind with bright, positive, nurturing images and sensations that soothe, inspire, and motivate.

Shopping the produce department or farmers' market is a complete experience. Take a child to the store and notice the colors, shapes, and textures. Name the fruits and vegetables. Buy the ingredients for a nutritious snack or salad. Yummmm!!! You will feel better immediately. Enjoy.