"The truest greatness lies in being kind, the truest wisdom in a happy mind. -Ella Wheeler Wilcox

Assignment: Today, notice what comes between you and the happy mind of kindness.

This above is one of the 365 awareness practice quotes/assignments sent right to your phone with the Transform Your Life app, also available in book form. 

These bite-sized pieces of food for thought are a great way to take pause and reflect. Some may resonate, some may not, but there are so many that something is bound to stick. Just using the reminder function, where "Transform Your Life" pops up on your screen once a day is a quick reminder of the power that we have over our own lives. I see it and I think, "okay"!

The creator, Cheri Huber, is a Zen student and teacher, and has authored 19 books, including There is Nothing Wrong With You: Going Beyond Self-Hate (there's one for teens too!), and What You Practice is What You Have: A Guide to Having The Life You Want. I haven't read them (yet), but the titles are so great that I want them at eye level on everyone's book shelf, including my own!

Happy Stress Reduction Month (apparently alive since 1992. Who knew?)! 

Since stress can creep into our physical and emotional health, our relationships, and our very ability to take care of ourselves, it isn't something to be taken lightly. Lucky for us there are many ways to tend to it, big and small. The latter is this week's wellness tool.

But since awareness is such a powerful first step, take this stress assessment offered through the Mayo Clinic website to help gauge your level of stress. Not in the mood? No problem. See below for stress reduction in... 

One second: Inhale the scent of lavender, in the form of fresh flowers, oil, or spray (some like to spray on their pillows before bed).

One minute: Sit silently in a comfortable space, eyes closed. Breathe slowly through your belly while counting your breaths.

One hour: Clean your living space. Consider that this hour of cleaning will free up space for you to relax in more...well, relaxing ways.

One day: Check out these upcoming very low-cost "Peace of Mind" day-long meditation retreats! For those in recovery, Zen Center is offering a day-long retreat  at their Green Gulch location May 5th. 

So I've been telling anyone who will listen about Brené Brown's Ted Talks on vulnerability and shame. And every person who watches them comes back with a profound sense of something. Movement, perspective, inspiration, you name it. For me, the material just. makes. sense. and we can all relate. 

But these are only two talks within the vast world of TED (which, by the way, is an acronym for Technology, Education, Design - the three domains that were integrated in the original annual conference). TED talks feature people from numerous fields - from writers to teachers  to scientists to doctors - discussing recent work, ideas and innovations. The talks are meant to "stir your curiosity" and they do a good job.

As a Wellness Tool, I recommend tapping into the free and accessible TED archives, where there is something interesting and inspiring for everyone. 

And because sometimes having too many options makes us choose none, here are several categories of (potential) interest:

 "happiness," "self," "inspiring," "productivity"

Why not listen while you do chores are take a walk? I can personally attest to the fact that I no longer dread folding laundry ever since TED came into my life...

Today's Wellness Tool comes on the heels of a couple very cerebral days. Lots of thinking, organizing, and typing. My brain hurts.

I notice this brain tax in students of all ages, and people for whom life has simply gotten fast and busy. When you're feeling like your head is getting a good squeeze it's a great time to take pause and excite your other senses:

1. Sight: Catch the sunset (or sunrise if you're an early bird) or any other gift of nature; Treat yourself to a museum (here's a guide to monthly free days for a variety of museums in San Francisco). 
2. Hearing: Dig up your favorite go-to music, the stuff that makes you happy every time you hear it. Or wander into your music store of choice and sample the new music (Amoeba is good for blasting good music throughout the store as you peruse, no purchase necessary)
3. Taste: Prepare or pick up a meal that has some elements of savory, sweet, salty, spicy, and sour. Eat slowly and notice each element. Asian cuisines are good for this one. If you've fallen into a repetitious rut with your eating, simply switch it up.
4. Smell: Inhale the scent of the aforementioned meal before eating it. Smell a baby's head. Smell the scent of an orange as you peel it, or literally stop and smell the roses. 
5. Touch: There are so many different ways, small and large, to excite this sense. Starting big, make sure you're getting the affection you want and need in your relationships; More simply, get your hands dirty in a garden; pet an animal; Go swimming; Hold a smooth stone in your palm and feel how it feels; Give yourself a head and neck massage. 

If you can answer the question, "Am I in my head too much"? with a firm "yes," know that your senses are the portal into your body.

Something I've noticed across the years, both with long-term clients and within myself, is that once Spring arrives and daylight is more plentiful, we tend to get a surge of energy.

While this sounds like something to celebrate, it unfortunately doesn't always feel like an exciting burst, but instead shows up as anxiety or agitation. 

It's a gift to tune in to these patterns within ourselves (it's less off-putting when it's predictable!), but in the mean time here are a couple tried and true, common herbs that can help alleviate your anxious symptoms.* 

1. Kava is an herb native to the South Pacific. There is evidence that it is effective in the treatment of generalized anxiety and may be good for sleep issues as well. Read a good summary of its history, benefits, warnings, dosage information and more here. You can take Kava in the forms of tinctures, teas, capsules, or whole root.
2. Valerian Root is native to Europe, and while historically it's been used as an anxiety remedy, it is better know for it's ability to assist with sleep. Click here for the details. Valerian is available in tinctures, teas, liquid and powdered extracts (non-medical warning: it smells a bit funky)

*Always check with your doctor before adding herbs to your life! These herbs in particular should not be used if you have liver issues. Also, here are some very knowledgable local herb resources: Scarlet Sage Herb Company, The San Francisco Botanical Medicine Clinic and Information Center. 

San Francisco is vibrating with the energy of human rights supporters. Two days ago thousands marched for same-sex marriage equality here, and a quick search tells me smaller marches took place around the globe.

Then there's the cyberworld, which is visually showing its support with various images and symbols. It's pretty moving. 

I would say that actively supporting something you believe in is a Wellness Tool in and of itself. Between building community, fostering connection, and working towards something bigger and better for current and future generations, the enriching qualities of such movements are vast.

But people's inclination to show support and to empathize with those with fewer rights than themselves also got me thinking about one of my favorite forms of meditation, called Metta, which translates to loving-kindness. It involves first bringing loving-kindness to yourself, and then sending it to other(s). Below is a snapshot (a more thorough guide can be found through the Metta Institute website), followed by a 30-minute guided video:

1. Find a comfortable position in a quiet space. Take a few deep breaths and invite your mind to be still.
2. Repeat silently to yourself, "May I be happy. May I be well. May I be safe. May I be peaceful and at ease."
3. Call to mind a person in your life (it's easier to start with someone who you care for and/or cares for you) and repeat silently to yourself, "May you be happy. May you be well. May you be safe. May you be peaceful and at ease."
4. (Optional) Repeat with other people, including those who are more difficult for you to appreciate.
5. Simply notice how it feels to invite these thoughts to yourself and to send them to others. Enjoy!

The other week I talked about reminding ourselves to "keep your eyes on your own work," a phrase I have repeated to myself numerous times since sharing, and one that others have reportedly found helpful. 

Inspired by this feedback (and the fact that it takes almost no time to try), today's Wellness Tool is an awareness mantra. A mantra is typically defined as either a phrase that's sacred and thought to invoke a spiritual power, or simply one that is repeated, so no matter what your belief system, using one can be helpful. The objective is to simply bring awareness to your thoughts, without judgment, and to greet them with a phrase. 

Now, I could go into the details of how our attachments to, judgments about, and erroneous stories created from our thoughts causes us undue suffering, but I actually don't think this would be necessary to start alleviating the ache (irritation, unease, blech) of that experience. If you have the desire to try something different, and have 3 seconds to spare, pause and repeat one of the following:

1. "I am not my thoughts."
2. "This is what it feels like to _____." (examples: This is what it feels like to worry, to have tense shoulders, to think too much, to suffer, etc.) This is inspired by Phillip Moffitt, Esquire CEO turned Buddhist practitioner and teacher whose daylong retreat I attended last year at Spirit Rock.
3. "Even though I _________, I accept myself completely." (examples: Even though I can't stop thinking about the mistake I made yesterday at work, I accept myself completely. Even though I gained five pounds, ...) This phrase (which is actually a kind of hybrid awareness mantra/affirmation) is the foundation phrase of Emotion Freedom Technique (EFT), an energy psychology technique involving tapping different areas of your body while saying specific statements. If this sounds a little too out there for you, fear not: In this context, it's a stand-alone sentence!

See how it feels to take pause and meet your thoughts with a kind and gently firm reminder. You will be surprised to find how many 3-second opportunities come your way every day...

I've been thinking lately about the power that small actions can have on well-being. Just as a smile or a kind gesture from another person can shift the course of your day, so too can an act of self-care positively affect your mood. 

There are countless ways to do this, so in an effort to share doable tricks with the masses, I am going to break it down. Every week I will post one tool that requires less than 30 minutes of your time to use. These are actions that you can choose to add to your day...or not. It's that simple. 

And I couldn't think of a better way to kick of Wednesday Wellness than to talk about kicking your feet up...the wall.*

That's right. Laying on your back, either on the floor or on a bed if it's against the wall, scootch your butt within a foot of the wall and swing your feet up. Your heels should rest gently against the wall. If your legs are tight you may need to move further back from the wall. Place your arms at your sides or above your head, whatever feels more comfortable. You may want to place a pillow beneath your head. 

Close your eyes and try to rest like this for 15 to 20 minutes. If you have less time, you have less time. When you are ready, slowly drop your legs to one side and sit back up. Take a moment to notice how your body feels.

I have recommended this intervention to countless clients--usually those experiencing anxiety and/or insomnia (this is great pre-bed-time ritual), and I do it myself as often as possible.

I learned this from Judith Lasater, a woman who has a firm grasp on her craft as an international yoga instructor, physical therapist, East-West psychology doctorate, writer, and big time proponent of nonviolent communication. The above image is of her book Relax and Renew: Restful Yoga For Stressful Times.


*If you have any medical conditions/injuries that would make this a no-no, respect them. Perhaps instead, you can take 15-20 minutes to simply lie silently on your back without interruption.