In the past several weeks we’ve examined the basic principles and scientific evidence supporting the use of mindfulness. Now it’s time to put what we’ve learned into practice. In his book, The Art of Living: Peace and Freedom in the Here and Now, Thích Nhất Hạnh describes in detail how he puts these principles into practice all day, every day.

As described by the publisher, “In troubled times, there is an urgency to understand ourselves and our world. We have so many questions, and they tug at us night and day, consciously and unconsciously. In this important volume Zen Master Thích Nhất Hạnh ——one of the most revered spiritual leaders in the world today——reveals an art of living in mindfulness that helps us answer life’s deepest questions and experience the happiness and freedom we desire.

Thích Nhất Hạnh presents, for the first time, seven transformative meditations that open up new perspectives on our lives, our relationships, and our interconnectedness with the world around us. Based on the last full talks before his sudden hospitalization, and drawing on intimate examples from his own life, Thich Nhat Hanh shows us how these seven meditations can free us to live a happy, peaceful and active life, and face aging and dying with curiosity and joy and without fear.

Containing the essence of the Buddha’s teachings and Thích Nhất Hạnh’s poignant, timeless, and clarifying prose, The Art of Living provides a spiritual dimension to our lives. This is not an effort to escape life or to dwell in a place of bliss outside of this world. Instead, this path will allow us to discover where we come from and where we are going. And most of all, it will generate happiness, understanding, and love, so we can live deeply in each moment of our life, right where we are.”

If you are serious about incorporating mindfulness into your lifestyle, I strongly recommend that you read it. In the upcoming weeks we’ll be focusing on three mindfulness practices: Samatha, or focus centered; Vipassana, or what the neuro folks often refer to as open monitoring; and Metta, or living kindness. Stay tuned!

This blog is not designed to diagnose, treat, or prevent illnesses or trauma, and Dr. Emick is not responsible for your use of this educational material or its consequences. Furthermore, reading this blog does not create a doctor-patient relationship. The information contained within this blog is not intended to dictate what constitutes reasonable, appropriate, or best care for any given physical or behavioral health issue, nor does it take into account the unique circumstances that define the health issues of the reader. If you have questions about the diagnosis, treatment, or prevention of a condition or illness, you should consult your personal health care professional. As always, consult with your personal health care professional before beginning or changing any fitness or nutrition program to make sure that it is appropriate for your needs. Dr. Emick reserves the right to modify her positions on a subject based upon new research or data as it presents.

 

I like the writings of Thích Nhất Hạnh as they are relevant, relatable, and easily understood. You thought I was going to recommend another lecture series, didn’t you?! In his book, The Miracle of Mindfulness: An Introduction to the Practice of Meditation, Thích Nhất Hạnh introduces the practice of meditation, with a focus on breathing. All of us breathe. Therefore, all of us can benefit from considering our breaths. How many times have you seen a decorative wall hanging that states, “just breathe”? The age-old remedy for hyperventilation is to breathe into a paper bag. Young children are told to pretend to blow out birthday candles to calm down, and adults to take a few deep breaths. Although aware of the importance of breathing, not just for physical survival, but for emotional survival as well, we often lose sight of the power of simply breathing. In addition to its focus on breathing, as described by the publisher, “In this beautiful and lucid guide, Zen master Thích Nhất Hạnh offers gentle anecdotes and practical exercises as a means of learning the skills of mindfulness – being awake and fully aware. From washing the dishes to answering the phone to peeling an orange, he reminds us that each moment holds within it an opportunity to work toward greater self-understanding and peacefulness.”

We’ve already reviewed breathing techniques, as well as other forms of relaxation, in preparation for this. We’ll be focusing on mindfulness, and on breathing, for the next several weeks.

This blog is not designed to diagnose, treat, or prevent illnesses or trauma, and Dr. Emick is not responsible for your use of this educational material or its consequences. Furthermore, reading this blog does not create a doctor-patient relationship. The information contained within this blog is not intended to dictate what constitutes reasonable, appropriate, or best care for any given physical or behavioral health issue, nor does it take into account the unique circumstances that define the health issues of the reader. If you have questions about the diagnosis, treatment, or prevention of a condition or illness, you should consult your personal health care professional. As always, consult with your personal health care professional before beginning or changing any fitness or nutrition program to make sure that it is appropriate for your needs. Dr. Emick reserves the right to modify her positions on a subject based upon new research or data as it presents.

We’ve been laying the groundwork for practicing mindfulness for the past several months now. As promised, we’re almost there! A scientist at heart, I don’t recommend any form of treatment until I’ve thoroughly investigated it myself. Mindfulness is no different. Once again, I’m turning to a lecture series as suggested “reading.”  Ronald D. Siegel, Psy.D., is an Assistant Clinical Professor of Psychology at Harvard Medical School/Cambridge Health Alliance. He’s created a lecture series entitled The Science of Mindfulness: A Research-Based Path to Well-Being.. In this series of twenty-four thirty minute lectures, Dr. Siegel examines the science of mindfulness as it relates to the following issues:

Why mindfulness matters
Our troublesome brains
Informal, formal, and intensive practices
Who am I? the perils of self
Mindfulness or psychotherapy?
Attention and empathy in relationships
The science of compassion and self-compassion
Tailoring practices to fit changing needs
Modifying our brain function and structure
Solitude—an antidote to loneliness
Connecting with children and adolescents
Seeing sadness and depression in a new light
Befriending fear, worry, and anxiety
Transforming chronic pain
Placebos, illness, and the power of belief
Interrupting addiction and troublesome habits
Overcoming traumas large and small
Groundbreaking mindfulness programs
The neurobiology of self-preoccupation
Growing up isn’t easy—facing impermanence
Toward a science of wisdom
The promise of enlightenment
Mindful ethics as a path to freedom
The new science of happiness

Again, this lecture series is available for purchase from The Great Courses, which also sells on Amazon, and for rent from numerous libraries.

This blog is not designed to diagnose, treat, or prevent illnesses or trauma, and Dr. Emick is not responsible for your use of this educational material or its consequences. Furthermore, reading this blog does not create a doctor-patient relationship. The information contained within this blog is not intended to dictate what constitutes reasonable, appropriate, or best care for any given physical or behavioral health issue, nor does it take into account the unique circumstances that define the health issues of the reader. If you have questions about the diagnosis, treatment, or prevention of a condition or illness, you should consult your personal health care professional. As always, consult with your personal health care professional before beginning or changing any fitness or nutrition program to make sure that it is appropriate for your needs. Dr. Emick reserves the right to modify her positions on a subject based upon new research or data as it presents.

 

As we adjust to life under a settle in place order, many of my patients have reported a sense of being in limbo. They’re bored, confused, and unsure how to proceed. Not eactly suffering, but certainly out of sorts. COVID-19 has changed the world as we know it, and there’s no going back. While we cannot predict with any certainty the length of time we’ll be confined to our homes, we can control how we use our time while settled in. In fact, this is a great time to learn a new language or skill. In my blogs alone I’ve recommended enough books and lecture series to keep you busy for weeks. Always been interested in the great pyramids? Take an online class. Want to learn how (fill in the blank) is made? There’s a video or lecture series for that.

Where to begin?

Start with your local library. Many offer ebooks, audiobooks and movies for check out.

Khan Academy offers free courses for children and teens, as well as adults. https://www.khanacademy.org/

Universities throughout the world offer free classes via edX: https://www.edx.org/

Several universities offer free lectures and course content via their own platforms:

Cornell University eCommons@Cornell

Massachusetts Institute of Technology https://ocw.mit.edu/index.htm

Pepperdine University https://pepperdine.contentdm.oclc.org/digital/

University of Oxford https://www.ox.ac.uk/itunes-u?wssl=1

Others have created YouTube channels:

Carnegie Mellon University https://www.youtube.com/user/carnegiemellonu

Columbia University https://www.youtube.com/channel/UChzhFUxUZFAQSJZ_Tp4B1fA

Duke University https://www.youtube.com/user/Duke

Emory University https://www.youtube.com/user/EmoryUniversity/videos

Harvard University https://www.youtube.com/user/Harvard

Northwestern University https://www.youtube.com/user/NorthwesternU

Seton Hall University https://www.youtube.com/user/setonhall

University of Chicago https://www.youtube.com/user/UChicago

University of Notre Dame https://www.youtube.com/user/NDdotEDU

Vanderbilt University https://www.youtube.com/vanderbilt

Yale University https://www.youtube.com/user/YaleCourses

2020 is already going to be a year to remember. How about, rather than accepting it as the year COVID-19 took you down and stomped on you, you make it the year that you learned French, or developed that hobby, or conquered the Medieval Icelandic Sagas. Life is what you make it.

Live well!

This blog is not designed to diagnose, treat, or prevent illnesses or trauma, and Dr. Emick is not responsible for your use of this educational material or its consequences. Furthermore, reading this blog does not create a doctor-patient relationship. The information contained within this blog is not intended to dictate what constitutes reasonable, appropriate, or best care for any given physical or behavioral health issue, nor does it take into account the unique circumstances that define the health issues of the reader. If you have questions about the diagnosis, treatment, or prevention of a condition or illness, you should consult your personal health care professional. As always, consult with your personal health care professional before beginning or changing any fitness or nutrition program to make sure that it is appropriate for your needs. Dr. Emick reserves the right to modify her positions on a subject based upon new research or data as it presents.

Many of my patient report that they have difficulty relaxing and meditating due to pain. How ironic that they cannot practice the very techniques that are designed to assist in pain reduction due to their pain! Both physical and emotional pain are a part of life. How we respond to and manage pain can affect our quality of life, our sense of self, and our roles and relationships with others. The Mayo Clinic, in conjunction with The Great Courses, offers a twelve, thirty minute lecture series that addresses this. In this lecture series, Barbara K. Bruce, Ph.D., L.P, an Associate Professor of Psychology and the Clinical Director of the Fibromyalgia Treatment Program and the Chronic Abdominal Pain Program at Mayo Clinic discusses the following topics related to chronic pain:

Why pain matters
What is pain?
Common causes of chronic pain
Medication for chronic pain: why and why not
How exercise helps with chronic pain
Manage your stress to manage your pain
Social support for pain management
How to sleep when you have pain
The vicious cycle of pain and mood
Building a pain management team
Creating a pain management plan
Active sessions: exercise and relaxation

Offered for purchase by The Great Courses, which also sells on Amazon, this lecture series can also be rented from various libraries.

This blog is not designed to diagnose, treat, or prevent illnesses or trauma, and Dr. Emick is not responsible for your use of this educational material or its consequences. Furthermore, reading this blog does not create a doctor-patient relationship. The information contained within this blog is not intended to dictate what constitutes reasonable, appropriate, or best care for any given physical or behavioral health issue, nor does it take into account the unique circumstances that define the health issues of the reader. If you have questions about the diagnosis, treatment, or prevention of a condition or illness, you should consult your personal health care professional. As always, consult with your personal health care professional before beginning or changing any fitness or nutrition program to make sure that it is appropriate for your needs. Dr. Emick reserves the right to modify her positions on a subject based upon new research or data as it presents.

 

It is often said that life is suffering. Why, then, do some people weather the sea of suffering with composure while others fall victim and sink into it? Again, I like the writings of Thích Nhất Hạnh as they are relevant, relatable and easily understood. In his book, No Mud, No Lotus: The Art of Transforming Suffering, Thích Nhất Hạnh provides suggestions as to how to frame and relate to suffering so as to not succumb to it. Per the publisher, “The secret to happiness is to acknowledge and transform suffering, not to run away from it. In No Mud, No Lotus, Thích Nhất Hạnh offers practices and inspiration transforming suffering and finding true joy.

Thích Nhất Hạnh acknowledges that because suffering can feel so bad, we try to run away from it or cover it up by consuming. We find something to eat or turn on the television. But unless we’re able to face our suffering, we can’t be present and available to life, and happiness will continue to elude us.

Thích Hạnh shares how the practices of stopping, mindful breathing, and deep concentration can generate the energy of mindfulness within our daily lives. With that energy, we can embrace pain and calm it down, instantly bringing a measure of freedom and a clearer mind.

No Mud, No Lotus introduces ways to be in touch with suffering without being overwhelmed by it. “When we know how to suffer,” Nhất Hạnh says, “we suffer much, much less.” With his signature clarity and sense of joy, Thích Nhất Hạnh helps us recognize the wonders inside us and around us that we tend to take for granted and teaches us the art of happiness.”

This blog is not designed to diagnose, treat, or prevent illnesses or trauma, and Dr. Emick is not responsible for your use of this educational material or its consequences. Furthermore, reading this blog does not create a doctor-patient relationship. The information contained within this blog is not intended to dictate what constitutes reasonable, appropriate, or best care for any given physical or behavioral health issue, nor does it take into account the unique circumstances that define the health issues of the reader. If you have questions about the diagnosis, treatment, or prevention of a condition or illness, you should consult your personal health care professional. As always, consult with your personal health care professional before beginning or changing any fitness or nutrition program to make sure that it is appropriate for your needs. Dr. Emick reserves the right to modify her positions on a subject based upon new research or data as it presents.