Tag Archives: mindfulness

Regaining My Voice & Perspective

I lost my voice. For almost four days there was no talking from me, save for scribbled down notes, text messages and vague resemblances of whispering. Today, I’m beginning to regain use of my voice. I can talk, though not in the same voice I used prior, but none the less I can talk.

Not being able to talk and thus effectively communicate for the past few days was frustrating, not only for myself but for those around me. I found that my lack of speaking led way to a great deal of miscommunication and confusion. Apparently while the hand jive is (in my opinion!) an awesome component of dance and ’50’s culture, it’s not an equally awesome manner of communicating. Along with mistaken communication there was also a great deal of intentional miscommunication, mainly on the part of my lovely daughters:

What mom? We can have 3 pieces of candy?!?

*I shake my head no*

Yes? You said yes?

*I shake my head no again* and quickly write N-O in big letters on a piece of paper, which is ignored as they each eat their 3 pieces of candy I “said they could have”…

I’m also baffled by the thought of how other’s who have lost their voice prior to the age of technology handled communication. With the assistance of the internet/my smart phone, I was still able to communicate. I was able to email a professor to let her know I couldn’t attend class, text message information that needed to be relayed to my partner and even post an update on facebook letting people I know (many who live near me and who I see daily) what had happened, so they wouldn’t try to call to contact me.

Having regained limited vocal ability today (and just in time to video record a mock counseling interview for school this morning!) I realize how many abilities are taken for granted on a daily basis. Talking. The ability to walk. The ability to read. The ability to hear.

Flickr: Snoshuu

Today I am taking the opportunity to pause and reflect on how fortunate I am for all the abilities I do have, instead on focusing on any I may be lacking in.

Can You Hear Me?

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I’ve almost entirely lost my voice. I can whisper or I can squeakily force a few words out. But, ultimately, I can’t effectively talk.

Getting two little girls awake and out of bed, dressed, breakfast eaten, medications taken, hair brushed, shoes on, coats on, hats and gloves on and out the door with everything they needed (backpack, snacks, homework, etc) with limited ability to verbally direct them was a challenge. Calling my doctor on the phone to make an appointment was also a challenge.

I could get upset. I could get mad. I could get frustrated that I essentially cannot communicate in my usual manner. It wouldn’t do any good though. It wouldn’t change the fact that I’ve lost my voice.

And, looking back, it’s not the first time it’s happened to me. At least once a year, usually during the cold season, my voice disappears. The majority of the cold season I’m fighting some kind of sickness. Colds go right to bronchitis for me. Flus stick around longer than they do for others. And my throat gets “messed up.” (I’ve been told by my Ear, Nose and Throat doctor that I will need to have my tonsils out, though the connection to my lost voice is weak.) Every year I get upset that these things happen. I get angry and mad and frustrated. I fall into beliefs of “it’s not fair” and “why me”.

Billaday: Flickr

Why? All my resistance and beliefs have never shown even the slightest change. In fact, in behaving in that manner I likely prolong my sickness. Negativity is a sickness all on its own.

Of course I don’t want to be sick. Of course I’d like to be able to talk and communicate. Over-focusing on all the things I want and don’t have doesn’t propel me forward. Instead I become entrapped in the black-and-white, pity thinking of how horrible it is. I get lost in the darkness.

There is another side to the darkness. To the negativity. In every situation, regardless of how dark and desolate it is, there is some light. It just needs to be sought out and discovered. If this sounds like a load of bullshit, I hear you. I’ve been there. I’m still there somewhat. I won’t tell you how to see the world or what to do, as we are each in control of our own lives and our own choices. Only you can decide if you wish to seek out the positives that lie within the negative experiences in your life. It isn’t always an easy task to take on.

For myself, there is no longer another choice. The journey of self-discovering is never-ending and there is no map. Navigating through the darkness and negativity to uncover light and positivity is exhilarating. Especially when I realize it was only hidden and always present. Expanding how I view the world, how I perceive experiences and how behave in relation to both is amazing. The paradigm shift that is occurring for me leads to growth in my life I previously had not thought possible.

How I have reacted and viewed losing my voice today is an example of that. The ability to speak only a few words is an opporunity for me to decide what is most important to be communicated. While I was initially nervous and predicting chaos for the morning routine with my daughters, quite the opposite happened. I framed the morning for them by telling them that I was losing my voice and couldn’t speak loudly. I then asked for their help in doing a good job listening and accomplishing what needed to be done. If I found myself needing to repeat myself so they could hear, I would motion for them to come closer to me so I wouldn’t strain my voice attempting to speak louder.

Early into the morning routine they both began to whisper as well, matching their volumes to mine. With the three of us all whispering, we needed to pay close attention to listening. By having limited vocal ability, I had to constantly choose if what I wanted to say was important enough to warrant depleting some of my voice. Surprisingly, in many cases, it wasn’t! The girls were both excellent at listening to directions and getting ready this morning. No one screamed (certainly not me!), there were no temper tantrums (even from me!) and we were out the door, well prepared, in better time than the rest of this week.

Perhaps I should lose my voice more often! Being required to continuously allow only statements of absolute importance to be spoken is a task I’d like to attempt to continue. How often we let everything we think become verbalized. How much of what we say is actually needed to be said? I’m grateful for the ability to discover the positive in this situation. I’m even more grateful for my daily ability to speak and communicate with my voice. For the moment, my lack of one will be viewed as a reminder of such gratitude.

Music as a Tool

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Music, like other mediums, is a conduit of emotion. Singing or dancing along to a favorite song connects you to it, fully immerses you in the music and makes you a part of the experience. Where your attention is focused – on the melody, the beat, the lyrics, the tempo, the various instruments, etc. – differs by the song, as well as differing by each individual’s own preferences.

Music can certainly affect mood. Certain songs may encourage you to be in a good mood, a “happy place” or even a “sad place” depending on the mood of the song itself and your relationship to it. For example, listening to Bob Marley’s “Three Little Birds” can lift me from a sad, depressed mood and inspire hope. For me, the upbeat tempo and the lyrics, “Don’t worry about a thing,/’Cause every little thing gonna be all right” provides positivity. For another person, the same song may not have the same effect.

Specific songs can bring you back emotionally to a prior time and place of hearing the song. Much like a time machine, the song transports you to a previous time. Songs can connect you to those in your life who are absent, due to distance or death. I personally cannot listen to a Bob Dylan song without thinking of my father, whose favorite musician was Bob Dylan. As my father passed away in November of 2010, this can function in a positive manner or a negative manner. Listening to Dylan music has acted as an agent in my grieving process, both allowing me release through crying and allowing me closeness to my father through memories of times we listened together.

As music and memory are so interconnected, you must be aware of songs that bring up negative memories and emotion for you. I try to refrain from listening to music that produces negative memories (and emotions) in myself, such as songs that my ex-boyfriend frequently listened to. Certainly there are songs that bring up positive memories and emotions as well. Music can inspire empowerment through lyrics that show triumph and overcoming. It can inspire connectiveness and the feeling that “I am not alone.” Songs can tell stories, beg you to think about issues and, reversely, invite you to get absorbed in the aesthetics.

In this way, music can be used as a distraction from current unpleasantness or pain. In times of stress or crisis, listening to music can reduce feelings of anxiety and depression. Calm, instrumental pieces can be used in relaxation techniques. There have been several studies that even suggest music can improve memory. One such study reports that, “[a]utobiographical recall in patients with dementia improves significantly when music is playing…” (Lancet).

I am, by no means, even close to an expert on music. But I do know this, when I’m having a terrible, stressful day, when nothing seems to be going “right” and I feel myself sinking into depression and anxiety, music helps. As I listen to Andy Grammer’s “Keep Your Head Up”, singing along to the lyrics, it doesn’t solve my problems or make everything better, but in that moment I can focus on the words in the song and I can believe that I’m going to, “turn out fine.” Sometimes a brief moment, such as this, allows me to alter my mood and offers positive thinking an entrance.

Only rainbows after rain
The sun will always come again and
It’s a circle, circling around again
It comes around again

Procrastination

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I have so much to do.

Not just today, but everyday. Always. I’m a mother of two daughters who are three and seven. They take dance lessons and swim lessons. They have health issues that require doctor appointments and tests. They need lunches packed, homework help, stories read, projects planned and all the amazing things that go along with being three and seven. Including tantrums and dramatics. I’m attending school for social work and I’ve set a goal to achieve a high GPA. This requires research, homework, papers, traveling to and from school, etc. I live in a house with my kids, my partner and our four pets. Four pets that require a lot of care and attention. And the house? That requires a lot of attention as well. I have chronic health issues that require appointment to doctors, therapies, medications and the need to sometimes slow down and take care of myself. And this isn’t even mentioning half of the things required daily and those that surprisingly pop up.

I have a lot to do. And, I’m sure, so do you.

It can get overwhelming fairly quickly. The easiest way to not get overwhelmed is, of course, to just not do it. Procrastination. I swear it was invented just for me. But despite the desire to just put things off, many of these things simply must be done.

Here’s one way I manage my procrastination: I make a list. A list?, you say. Yes, a list.

Remember to get some milk. Don’t forget to pick up the prescription! I need to start that paper for school! Laundry needs to be folded… I should email Mary…etc.

When the thoughts of all I need to do are flying through my head…instead of ignoring them, I write a list. I write mine on whatever paper is nearby. I’ve even written them on napkins because that’s what was available in the moment. I jot the items down in shorthand, as they come to me. And once I begin writing it’s not unusual for things to appear that I hadn’t realized I needed to do. Just write.

Once I’ve gotten them all down, I add one more. A simple one. Make a list is a good one. Or an item that I’ve already completed. Trust me here. When I look at a list of things I’ve (quite often) put off for a while, I feel pretty guilty. And horrible. Adding an item that I know I can cross off immediately, feels good. I truly don’t know why, but putting a line through an item on my to-do list gives me satisfaction. That good feeling often propels me to continue on, if only so I can cross more items off my list.

And then I begin doing them. I don’t go in any kind of order. I just start doing the items on the list, with the ultimate goal to complete them all. If it’s a particularly long list, I likely won’t. If it’s a particularly short list, I also might not complete it. But the point of making a list isn’t to make yourself feel horrible about not “doing it all.” The point of making a list is to, a) organize and visibly see what needs to be done, b) have a sense of accomplishment in completing any of the tasks, and c) get some of what needs to be done completed. Even if you complete one thing, it’s one more than what was completed before!

As a self-proclaimed perfectionist my plan is usually to do everything amazingly well. If I do one thing amazingly well & a few others decently well, I call the day a success. Some days, if I do one thing even half-way well, I call the day a success. There will always be more things to do, tasks to be completed. For today, see what you can do, right now, in this moment with all the resources you have.

Besides, it feels pretty awesome to cross off completed tasks. 🙂

Dealing with People You Cannot Change

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Currently I’m dealing with a person that really gets my goat. I’m sure you know the type (though it’s different for everyone)… they seem to push all the buttons to annoy, frustrate and anger you. They may have habits or traits that are opposed to your own. They don’t take kindly to suggestions or advice…in fact, why would they? This is the type of person who knows everything regardless of the topic, regardless of the context, regardless of their education or anyone else’s in the subject being discussed. It’s their way or… well, it’s really just their way.

If you haven’t had the opportunity in your life to cross paths with an individual like this, never fear because it’s an almost certainty that at some point you will. And when you do, you too will be faced with the dilemma on how to deal with them. Most importantly how you can deal with them, while retaining your own self worth and respect and staying within the bounds of your beliefs and morals.

First, if it’s a situation where you do not have to directly deal with this person (for example on the train or at a party), then DON’T. If this is someone you have no obligation to at all, kindly excuse yourself from the situation. It’s not worth your time, energy or stress level to deal with someone of this manner when you don’t need to. Trust me.

Second, if it turns out this person IS someone you need to deal with and do not have the option of excusing yourself from (such as a co-worker or a family member) then you’re going to need to find a way to do so without detriment to yourself. Chances are this person may not realize (or potentially care) how much distress they are causing you (and possibly others). If you are close to them or feel a particular responsibly to them, you may feel the need to figure out the underlying cause of their behaviors. It might be that they are dealing with some personal issues (such as mental health or substance abuse). However, even if this is the case, you shouldn’t martyr yourself to “save” someone who may not actually want to be saved. You cannot change or help anyone who does not have the desire to change or be helped.

In dealing with people that push your buttons it’s best to have as limited interactions as possible. When needed, know your limitations and the level of distress you can handle and kindly excuse yourself temporarily from any situations before they reach a boiling point. It’s much easier to excuse yourself to use the bathroom (or the like) to cool yourself down that to have to explain why you’ve verbally or physically assaulted another human being. Remember, we’re trying to keep our own morals intact here.

If you are in a situation with a button pusher where excusing yourself is not possible (in a car, etc) then these strategies can prove helpful. Distract yourself with something else. Rather than focusing on the person that is causing you distress, focus on something (anything!) else. One method is to look around the room and find items (visually) in a certain color. Another method could be writing or making lists. Deep breathing is a great way to distract yourself and calm yourself down. Take a deep breath through your nose and think to yourself “1”. Next exhale your breath through your mouth and think “2”. Continue this method as you feel necessary.

Despite these methods you still may feel your buttons being pushed. Remember that the only things we can change are ourselves and our actions. We cannot change anyone else. Getting fixated on a person who angers, annoys or stresses us will not change that. Any belief to the contrary is false. At the end of the day we are all free to do whatever we want to do.

Focus

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I often find it impossibly difficult to focus. I may have ADD to compound the matter, but I know I’m not alone in my inability to pay attention and stay on task. I’m frequently found making dinner while emptying the dishwasher, corralling children, helping with homework, letting the dog out and conveying directions to my partner on the phone.

Multi-tasking has become more than just a way that people do things; it has become the norm, for myself as well as a good portion of society. And it has it’s purpose. And it’s place.

But multi-tasking constantly doesn’t help anyone’s difficulty to focus, especially not mine. How can we expect to focus when we’re trying to accomplish multiple tasks simultaneously? The two are diametrically opposed in principle.

Sometimes we need to have the ability to get a vast array of things completed in a short amount of time. Multi-tasking works well for this. But what about when we really need to focus on one particular task, a task that requires detailed attention? Something like a report or a physical task, such as painting trim in a room.

Recently I’ve begun learning about mindfulness. Mindfulness is a main component in Buddhist meditation, as well as Dialectical Behavioral Therapy (DBT) and many other practices. Generally, it’s about being aware in the moment. One exercise in mindfulness that I have been practicing is picking a task and practicing staying present in doing that task.

For example, if I choose the task of eating I would try to pay attention to eating and only eating. I would really be aware of picking up the food with my utensil, of putting it in my mouth, of chewing it and swallowing it. I would notice the smell of the food and the taste, as well as consistencies and temperatures. I would be fully mindful in the moment of what I was eating.

It’s truly surprising if you pause to think about how many other things most of use do while eating. We hold conversations. We watch television. We read books. We surf the internet. We talk on the phone. We text. We drive. I’ve been practicing this exercise for a few weeks now and it’s amazing the difference in my experience eating when I am successful in being mindful. I actually taste my food. And I eat better quality food and less of it.

By practicing mindfulness in this manner, I am better able to access the focus I gain when doing other tasks that require singular attention. Writing reports has become a bit easier in that I can better bring myself back to the task when I am distracted. I can better stay on the task, and just the task, as well.

It’s by no means perfect, as nothing is perfect, but it is an improvement. I will continue to practice in hopes that I can further improve my focusing abilities. Don’t let the name scare you off, mindfulness is something we’ve all done at one time or anything. Putting a label on it doesn’t change what it is – and that is really being present in the moment. It’s seamlessly easy when we’re having a “good” time. But with practice we can all gain better control of our abilities to focus on tasks that would likely not fall into the “good” category. And that’s all it really comes down to. No one is in control of our lives but ourselves.

All the Small Things

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I spend enormous amounts of time thinking. Worrying, analyzing, trying to determine all possible outcomes in all possible situations. I often get caught up in all these details, in all the things that could go wrong that I often don’t focus on or even notice the little things that go right.

We all do it. We get wrapped up in the big picture, making sure our kids have lunches packed for school and that their homework is finished. Completing the never-ending list of chores: laundry, dishes, meal planning and prep, vacuuming, cleaning, organizing, yard work, more laundry. In assuring that the pets are fed, that holiday presents are bought, that we keep in touch with family and friends and on and on and on… that we sometimes miss out on the little things.

Yesterday, as I stood in the driveway of my friend’s house after a particularly long and stressful day, I noticed the stars. You know, the same ones that are there every night. The same ones that most of the time I don’t notice or, if I do, I take for granted. For some reason though last night I noticed them. And they were beautiful. And in that moment I felt a sense of wonder. A sense of calm telling me to slow down and look around myself. Because there is beauty right in front of us. I pondered how many times lately I had missed other beautiful, wonderful, amazing things that were right there for me to enjoy.

Later that evening, on my drive home, I noticed movement on the side of the street. On any other day I may have not given it a second thought. A squirrel, a dog, something. But I didn’t turn away. Two deer, one full-grown and one much smaller, were about to cross the street. I slowed my speed and they crossed directly in front of my car. The larger one paused for a moment before scurrying off to the other side, the smaller one in tow. Just a moment. Just a moment that I could have very easily missed out on.

Today, throughout my travels, I noticed things that very likely may have previously been there. I saw how crisp and warmly colored the leaves on the trees were. Many branches already bare. I saw how the rain droplets fell on the grass, pooling together into bigger drops. Tiny purple and blue flowers I had written off as being already gone this far into autumn grew along the parking space my car occupied.

So many things. So many little things that go unnoticed daily. And yet they fill me with joy; with pleasure. The old saying “don’t sweat the small stuff and it’s all small stuff” feels true to me at this moment.