MPDR Archives Blog Post #387 - Sept 29, 2015

Pause for 3 Mindful Breaths

image by M. Lee Freedman

Wild Geese 

by Mary Oliver

You do not have to be good.

You do not have to walk on your knees

For a hundred miles through the desert, repenting.

You only have to let the soft animal of your body

love what it loves.

Tell me about your despair, yours, and I will tell you mine.

Meanwhile the world goes on.

Meanwhile the sun and the clear pebbles of the rain

are moving across the landscapes,

over the prairies and the deep trees,

the mountains and the rivers.

Meanwhile the wild geese, high in the clean blue air,

are heading home again.

Whoever you are, no matter how lonely,

the world offers itself to your imagination,

calls to you like the wild geese, harsh and exciting --

over and over announcing your place

in the family of things.

Wishing you a peaceful day 

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #386 - Sept 28, 2015

Enjoy the benefits 

of intentionally returning your attention

back to here and now

by attending to your next three breaths

image by M. Lee Freedman

"Living in a culture where idleness is frowned on has made many of us forget how to be still and do nothing at all. The mentality has been ingrained in us that screams, do, do, do! Go, go, go! The idea of sitting and doing nothing can be so foreign to us, it makes many feel uncomfortable—guilty, even.

We don’t have to be doing all the time, though. Take some nothing time each day. Even if it’s just five minutes, sit for that five minutes and do… nothing.

Sit silently in a favourite chair or in a sunny spot outside. If possible without mobile phones, beepers or other distractions near you. Become still. Bring your full awareness into the present moment and to your sensory perceptions. All that exists for you is the here and now.

You may be amazed at how pleasurable and satisfying it is just to ‘be’ – how much taking five minutes from your day will give back to your life.”

-Melli O’Brien

(excerpt from post 7 Ways To Bring More Mindfulness Into Your Life Today)

http://www.everyday-mindfulness.org/7-ways-to-bring-more-mindfulness-into-your-life-today

Wishing you a few moments of "just being” tonight 

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #385 - Sept 27, 2015

PAUSE

Bring your awareness to feeling each of your next three breaths

"For the first time since 1982, a supermoon and lunar eclipse are scheduled to coincide Sunday night. The full moon will appear slightly larger than usual as it reaches the closest point to the Earth in its elliptical orbit (hence the term “supermoon”), and in conjunction it will arrive directly opposite the sun with the Earth in the middle, for a total lunar eclipse. These two events won’t happen in tandem again until 2033.

The supermoon eclipse will be visible to the naked eye from North and South America, Europe, Africa and parts of West Asia and the eastern Pacific,according to NASA.  The total eclipse is scheduled to begin at 10:11 p.m. EDT, hit its peak at 10:47 p.m. and end at 11:23 p.m., and will be bookended by phases of partial eclipse."

-Newsweek 

http://www.newsweek.com/how-watch-and-photograph-supermoon-lunar-eclipse-377033

As some of you may know, one of my favourite mindfulness practices is moon-watching.

Because of the potential novel and extra-ordinary nature of the moon tonight, it may not be too difficult to direct your visual attention to the moon.

If you are interested in blending a formal mindfulness practice into the experience of watching the moon, then consider pausing for a few minutes to bring curious attention to the subtle visual changes, 

and to notice whatever thoughts, emotions, and body sensations are present and perhaps to feel some gratitude.  

Enjoy your Evening

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #384 - Sept 26, 2015

Pause for 3 Mindful Breaths

image by M. Lee Freedman

“once an experience is fully in awareness, fully accepted, then it can be coped with effectively, like any other clear reality.” 

-Carl Rogers

Have a Mindful Day

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #383 - Sept 25, 2015

Pause for 3 Mindful Breaths

image by M. Lee Freedman

“One of the most exciting developments in neuroscience over the last decade is the discovery of neuroplasticity.  The human brain rewires itself based on any behaviour, or even thought, that we reinforce through repetition.  When you work on increasing your focus or consciously adopt new habits, neurological change follows. You can’t erase genetics, but by adjusting how you live, you can change many traits that may otherwise seem ingrained.

You can elect to cultivate traits that will be helpful in managing whatever life brings your way. That typically starts with devoting more attention to your real-time experience and finding more space between what you observe and what you decide to do next.  Setting aside even a few minutes daily for a mindfulness practice…will help you build this capacity.”

-Mark Bertin, MD

Excerpt from pg. 40-41 of Dr Bertin’s book Mindful Parenting for ADHD

Here is a link to a guided 5 minute guided breath awareness practice: http://marc.ucla.edu/mpeg/01_Breathing_Meditation.mp3

Wishing you some moments today

 to pause

to observe

and to consciously decide what to do next 

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #382 - Sept 24, 2015

Connect with the Rhythm

of your next 3 breaths

image by M. Lee Freedman

 

"Attention is the rarest and purest form of generosity"

-Simone Weil

  

Wishing you opportunities to practice generosity with your attention

 

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #381 - Sept 23, 2015

PAUSE for three mindful breaths

 images by M. Lee Freedman

“When did you last look at the moon?
Not glance, as you dashed indoors from the cold. 

Or without care, from the steamy window of the take away.
I mean look. Really look. At the moon.
It’s tireless, and ceaseless. Always there,
whether you give it attention or not.
Sometimes it’s glorious, sometimes it’s
hidden. But it’s there. Waiting for your
look.”

Nick Clapson, Every Day Tales

Wishing you a peaceful sleep tonight

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/    

MPDR Archives Blog Post #380 - Sept 22, 2015

Step out of auto-pilot mode

and into this present moment

with 3 mindful breaths

image by M. Lee Freedman

“Let us not look back in anger

 or forward in fear,

 but around in awareness.” 

—James Thurber

Wishing you many mindful moments today

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #379 - Sept 21, 2015

Pause for 3 Conscious Breaths

to anchor your attention into the present

image by M. Lee Freedman

“Developing mindfulness of the connections between mind and body is a form of intelligence just as important as IQ, EQ (emotional intelligence), or social intelligence. As awareness deepens, bodily sensations provide feedback and guidance about every aspect of your life—from nurturing relationships to enhancing effectiveness at work. By acting on this information you can reduce stress, balance your life, and maximize your innate potential for health, creativity, and spiritual growth.” 

-Joan Borysenko

http://www.joanborysenko.com/mind-body-balance/

Wishing you many moments

of mindful awareness

of the connections between your thoughts, emotions and body sensations

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #377 - Sept 19, 2015

Pause for 3 Mindful Breaths

 Image by M. Lee Freedman

“If you are a person who wakes up during the night and who stays awake, tossing and turning and trying (unsuccessfully) to put the world to rights, try these mindfulness practices to help you back to sleep

Place your attention on the out-breath. Awareness of the out-breath is conducive to relaxation. If you are awake during the night, allow your attention to follow the out-breath; notice the little pause at the end of the out-breath; notice the in-breath and when the in-breath has completed, follow the out-breath again. That word “follow” is important. Do not try to force the breath: left alone, it is perfectly capable of doing the job it has been doing since you were born. And don’t try to induce or prolong that pause at the end of the out-breath: if it’s there, just notice it.

As thoughts, worries, fears and memories come to you, just return to the breath. The key is not to get involved in the scenario your mind presents. There is that annoying colleague walking through your mind: let them walk through and out; this is not the time. Better to put your attention on your breathing, on the feel of the bedclothes, on your tummy moving in and out and so on. Keep returning your attention to these things.

If your mind forms sentences just let them run out. For instance if your mind says the sentence: “That fellow was very rude on the phone today” just let the sentence end there. Let it run into the sand. Do not add the next sentence: “I should have complained to his supervisor.” or whatever it might be. Just let the sentence run into the sand, into silence while you return to your breathing.

If you follow these methods, the worst that can happen is that you will be relaxed; the best is that you will get more sleep and a better quality of  sleep to send you into the world in good shape the next day.”

-Padraig O’Morain

http://www.padraigomorain.com/mindfulness-and-sleep.html

Wishing you a mindful night

and a restful and restorative sleep

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #376 - Sept 18, 2015

Pause to FEEL  the next 3 breaths flowing in and out of your body

image by M. Lee Freedman

 

Walk Slowly

 

It only takes a reminder to breathe,

a moment to be still, and just like that,

something in you settles, softens, makes

space for imperfection. The harsh voice

of judgment drops to a whisper and you

remember again that life isn’t a relay

race; that waking up to life is what we

were born for. As many times as you

forget, catch yourself charging forward,

that many times you can make the choice

to stop, to breathe, to be, and to walk

slowly into the mystery.

 

-By Danna Faulds

 

 Wishing you a mindful evening

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #375 - Sept 17, 2015

Be aware

of the connection between your mind and body

in this moment

by directing your attention

to the body sensations of your following three breaths

Image by M. Lee Freedman

"Our notions about happiness entrap us. We forget they're just ideas. Our idea of happiness can prevent us from actually being happy."

Thich Nhat Hahn

Wishing you many moments

of being with your experience 

without getting caught up in judgment of the experience

Lee

M. Lee Freedman, MD,CM, FRCP(C)

PS

If you are interested in an update on the health of Thich Nhat Hahn while he is recovering from his stroke, please follow this link: http://plumvillage.org/news/an-update-on-thays-health-8th-september-2015/

Here is an excerpt from the most recent update:

"Thay has received training from three different speech therapists over the last two months, one of whom was able to help Thay speak his first words since the stroke. It was a legendary day. We are happy to be able to share his very first words:

In, out (several times)
Happy (several times)
Thank you (several times)

and “Vui quá” (meaning, “So happy,” in Vietnamese)

It was like a guided meditation. Everyone was crying and laughing at the same time, including Thay."

MPDR Archives Blog Post #374 - Sept 16, 2015

Pause

Be aware of changing sensations in your body as you inhale and exhale for the following three breaths

 Image by M. Lee Freedman

“Every hour of your life that ticks by, there are numerous points and moments when you can choose to pause - and be aware of your mental and physical state. 

At any given point, you can freeze the flow that is your life, and be fully conscious for a moment.”

-Kevin Michel 

Wishing you many moments of mindful awareness

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

MPDR Archives Blog Post #373 - Sept 15, 2015

Please give yourself a few moments to review the Intention of the Mindfulness Practice Daily Reminders found at end of today’s reminder.

Reflect on whether these reminders continue to be helpful or may be simply taking up space in your inbox. 

Please feel free to let me know if you would like me to remove your name from the bcc list today or at any time in the future.

PAUSE for 3 mindful breaths

image by M. Lee Freedman

“As different as we are from one another, as unique as each one of us is, we are much more the same than we are different. That may be the most essential message of all, as we help our children grow toward being caring, compassionate, and charitable adults.”

-Fred Rogers

Wishing you moments of joy and connection today

Lee

M. Lee Freedman, MD,CM, FRCP(C)

http://mpdrarchives.blogspot.ca/

Intention of the Mindfulness Practice Daily Reminders 

As many of us have experienced, mindfulness is pretty simple, but not so easy and remembering to practice mindful awareness can be quite challenging. 

These daily reminders are intended to help us remember our intention to practice present moment awareness through formal and informal mindfulness practice.

Opening a reminder email represents a decision to pause, step out of automatic pilot mode and into the here and now by intentionally bringing attention to the sensations of three breaths. Then proceed with your day.

You may choose to treat this as an experiment by noticing if and how this brief pause impacts on the next moments of your day.

The second part of the reminder email consists of a quote, poem, image, link to article and/or link to short video relevant to the practice of mindfulness. The images included in the emails have all been created from my mindfulness practice with a camera. 

I suggest consciously choosing whether you have the time and/or the interest in reading/watching anything further, rather than automatically clicking on the link.  In this way you are practicing bringing mindful awareness practice into conscious decision making and action.

The mindfulness practice daily reminders that have been sent out since July 2014 are now archived on a blog called MPDR Archives.  Here is a link to the first entry that describes the history of and intention for the reminders. http://mpdrarchives.blogspot.ca/2015/01/welcome-to-archives-of-mindfulness.html.

Please feel free to share these reminders with others who may be interested.  If you know anyone who would like to be included in the list of recipients of the reminders, please ask them to email me at at drmlfreedman@hotmail.com.

Please let me know if you would like to remove your name from the email list at any time.