Wellness Journalism: Walk it out

I have noticed a distinct inversely proportionate relationship between exercise and temperament. The longer I go without exercising, the shorter my temper becomes.

With a short temper, I have less patience with myself and others. I have a lower attention span, become more easily frustrated with tasks, and am much less productive.

This condition exists in addition to an already stress-creating lifestyle that most Americans share in common. A highly demanding work load, outrageous gas prices, revelations that we’re being fed toxic chemicals…the list goes on and on. In fact, many of us actually live off stress—if we aren’t running like busy bees and bunnies, we feel useless.

What’s the best way to relieve stress? Pretending it isn’t there might work for the mind (temporarily), but you can’t fool the body. Stress gets stored in the cells, contributing to muscle tension, headaches, high blood pressure, cravings, and more.

For stress, exercise is the best. It literally clears it right out of the system.

Here’s another relationship: The busier my schedule is, the more I need to exercise, and yet, the less likely I am to make time for it. This is a wacky business in and of itself. To compound it all, the sensation that I am not exercising when I should be is another stresser.

Stress begets stress. Rather than engage in this positive feedback loop, I must become more creative in how, when, and where I exercise.

A college environment makes this easier: thanks to walking. Walking is wonderful exercise, and something a student might take for granted. It is a low impact, total body work-out. I can take longer routes when I walk from class to class, or to meet friends. I can take the stairs. When I have breaks in my schedule, I can walk around parts of campus I don’t normally visit. And this under the weight of my backpack, which naturally weighs about three hundred pounds.

That’s not all. Student registration fees include free gym membership. This is a pretty big deal—the gym (of which there are several on campus) offers weight training and bicycling and basketball and ping pong and treadmills and elliptical machines. For about thirty bucks I can sign up for a quarterly fitness class; which are too numerous to enumerate. Visit recreation.ucsd.edu for a class schedule.

The intramural sports teams are another great option. They are competitive, fun, and played by people who (hopefully) aren’t going to have a conniption if I drop the ball.

With so many options for exercise throughout the day, it’s really a no-brainer.

FitLife!

January's dimension in focus is Physical Wellness--with an emphasis on movement and exercise.

To kick it off, here are two great workshops, brought to you by UCSD Recreation's FitLife:

NEW YEAR DETOX YOGA

"Wring" in the New Year with a yoga practice centered on cleansing your body of toxins through the practice of asana (yoga postures) and pranayama (breath work). While the holidays are fun, they are often hectic and a time of over-indulgence. Detox yoga can help improve circulation, boost your immune system, stimulate digestion, and soothe your nervous system. Begin the New Year on a healthy path! This workshop is suitable for all levels. Wear loose comfortable clothing.

#300996
Saturday, January 8
3-5 pm
$20 for students

MEDITATION

Explore the use of meditation and mindfulness in your every day life for stress reduction and relaxation. Learn to move forward positively in all moments of life. Led by Phyllis Pilgrim.

#300903
Wednesday, January 12
5:30-7:30 pm
FREE for students



Register at the RIMAC Sales Desk or online at recreation.ucsd.edu!
For more information, contact the FitLife office at fitlife@ucsd.edu or 858-822-2313

Wellness Journalism: 50 Ways, Part V

50 Elaborations on 50 Ways to Live Spiritually Well
(continued)

41. Be hopeful. Why not? Hope is one thing that can’t be stolen; it’s yours to cultivate and to share. The only way to lose hope is to give it away—and people who have lost their hope may want you to let yours go, too. Hold your hope, at all costs. Despair is a tragic investment of energy.

42. Follow your intuition. It’s your own internal GPS system, steering you toward that which serves your highest good. The more you listen, the more it speaks.

43. Go on a retreat. Sometimes, the best way to get into it all is to get out of it for awhile. A retreat offers a respite: much needed relaxation time, to recharge your batteries and refresh your mind. Go in a group to generate connection and ideas, or go alone to get back in touch with your sense of self and center. There are many incredible parcels of land dedicated to this single purpose, but you can make a retreat out of any place.

44. Seek inspiration. It’s in the wind, the trees, the ocean. It’s in people, young and old. It’s in animals. It’s in you! Open the frame of mind that perceives the world in its true splendor, and inspiration lies everywhere you look.

45. Live simply. This is a profound concept in a world of mountainous material mayhem. At every turn, we are urged to do more, spend more, and accumulate more. It is enough to have enough. It frees you to focus on what really matters and what is truly meaningful: your own peace of mind, body, and spirit.

46. Welcome new faces. Especially when they are smiling sincerely, looking deeply, and/or listening carefully. These faces may make integral contribution to your life, if only for a moment. They teach, they show, and they tell.

47. Re-evaluate success. Yes: success feels great, and looks good too. It is something to celebrate. Then, after you’ve high-fived and chest bumped and woo-hooed, re-evaluate. Many factors contribute to success—you can’t pluck it off a tree like a plum—and it’s crucial to consider the attitudes, relationships, and challenges that paved the way. Success is not a permanent state of being, and neither is failure.

48. Reserve judgment. While you judge, you are not accepting or listening or understanding. Judgment is a form of resistance—it ignores the fluidity of people and situations. Each of us has our unique quirks and dysfunctions. Judgment is a proclamation of the ego, rather than a function of the heart. It does nothing other than to create separation.

49. Show courage. It takes courage to make change, face difficulties, or go after your dreams. It takes courage to stand up to a person who’s pushing against you (or others). It takes courage to speak your truth and express your creativity. It takes courage in fact, to be yourself. All of this must happen in order for you to move forward in your life, so dig deep, find the courage. It’s in there.

50. Serve others through volunteer50.ucsd.edu. In recognition of UCSD’s 50th anniversary, Chancellor Fox encourages each of us to sign up and log 50 hours of volunteer service. Ask around at local churches or peruse various volunteer organizations online; there is always something that can be done.

That's it, folks! 50 Ways to Live Spiritually Well! Apply any of these ideas to your life, and watch it bloom.

Look out for January's bookmark, 50 Ways to Live Physically Well. You can find 'em at The Zone, in Price Center Plaza next to Jamba Juice.

Happy New Year!

Wellness Journalism: 50 Ways, Part IV

50 Elaborations on 50 Ways to Live Spiritually Well
(continued)

31. Wake up early. Thanks to our natural biorhythms, rising with the sun gives us energy and vitality. Even though I’m not a “morning person,” I fully recognize the value of waking up early. It gives a more relaxing and spacious feel to the day, gives me time for a nice breakfast, morning meditation, writing time, or stretching. It gives me time to start the day off on the right foot, rather than stumbling around in a hurry to get out the door. See what the morning can do for you.

32. Reawaken wonder. I wonder if eggnog will taste good in my cereal. I wonder what the person who shot John Lennon went through as a child. I wonder how many licks it takes to get to the center of the earth. Wonder translates to open receptive expansion; it is a growthful and powerful state of being. Not coincidentally, to be “full of wonder” or “wonderful” is a very good thing indeed.

33. Listen deeply. This is less obvious than it seems. Much of the time, listening is a compulsory response to the fact that somebody is talking—and while that mouth is moving, our own mind is busy planning what to say when it’s our turn (if we even wait that long). Or, we are busy judging what the other person is saying as s/he says it. It turns out one cannot listen to one’s own thoughts and the words of another at the same time. If we really listen to others, we begin to hear what they are saying, what they're not saying, and the feelings behind the words. It enriches communication, and sometimes, changes it completely (for the better!).

34. Savor. Nothing lasts forever, so appreciate what you have while you have it. From a delicious bite of berry cobbler a la mode, to a quiet moment at home, to a wonderful conversation or instance of connection…Let it roll on the tongue, simmer on the brain, soak on your skin. Basking in the glow of what you enjoy reinforces it in your mind and body and makes you a happier person.

35. Make eye contact. The eyes are the window to the soul, they say, and there’s synergy in the exchange when contact is made. It’s profound; to look another in the eye and really let yourself see and be seen. In the instant my eyes meet yours, there is nothing else—I see you and you see me and that is all there is to it. It’s a totally authentic instance of human experience. Here eye am.

36. Dance. Some people have developed the strange notion that they can’t dance, simply because some other people have developed the ability to dance in really specific, so-called classical ways. If you dance from your heart, for pure enjoyment and appreciation of movement, music, expression, then you DO YOUR DANCE, and that is one of your highest and best occupations.

37. Cherish your body. It works tirelessly to support and sustain, digest and disseminate your many activities. It’s really a marvel: it communicates with you, and if you listen, you save yourself a lot of trouble. Acknowledge what your body does for you, and show it your appreciation and love. My own body has withstood years of heavy abuse. It has healed from deep injury and trauma. It has created new life.

38. Take on responsibility. I have recently become responsible for the life of our new baby corn snake, Cow. Feeding her thawed baby mice and maintaining the proper temperatures in her cage, watching her shed her skin, feeling her curl around my finger…it’s quite fulfilling. Responsibility comes in many forms: taking the lead on a group project, volunteering to cook a meal, or being more diligent in personal habits. It all leads up to the ultimate responsibility, which is the fate of the world and/or life itself.

39. Think positively. Research shows that positive thinking corresponds to better health, longer life, and more satisfaction. Taking responsibility for your thoughts allows you to choose what to think. In regard to the image of the glass half full or half empty, I used to say it was too early to tell because I’m still pouring. Or I would say that from a “bird’s eye view,” it would look like a full circle no matter what, with perceived fullness or emptiness being irrelevant. Now I say, what’s in the glass? There are always two sides to a story, and two ends to a battery. Given the choice, go for the happy ending and be positive.

40. Appreciate the world. For better or worse, you are here. Make the most of it. It is a special place. It’s not always pretty, or kind, or even comfortable. But it’s our only home, and there are some amazing cooks in the kitchen.

Stay tuned for the last 10 elaborations...

Wellness Journalism: 50 Ways, Part III

50 Elaborations on 50 Ways to Live Spiritually Well
(continued)

21. Breathe deeply. I cannot emphasize this enough. Beyond refreshing your mood, deeper breathing will give you more energy, help the body eliminate waste, increase metabolism, improve circulation and muscle/joint health, regulate blood sugar levels, and contribute to a better night’s sleep! Deep, abdominal breathing communicates to your mind that you are safe and relaxed. Inspired?

22. Find your purpose. With unique talents and skills, you are capable of service, contribution, and making a positive impact on the world around (and within) you. It feels wonderful to know you are being useful, in ways large and small.

23. Practice Yoga. The term “yoga” applies to anything that integrates the body and mind with awareness. There are many specific types of yoga taught here in the west: Hatha, Bikram, Vinyasa, Iyengar, Ashtanga, and Kundalini are some of the more popular ones. While each has a particular focus, all emphasize the breath. From one-handed inversions and baffling stretchy postures to mantras and mudras (hand postures) that stimulate the meridians of the body, yoga has shown itself to be quite invigorating.

24. Cultivate mindfulness. When you are being mindful, you observe your thoughts/feelings with acceptance, and without attachment. It’s a way to tune in with your inner dynamics and strengthen awareness of patterns that may no longer serve you—empowering you to release them. I intentionally “mind my manners” while I am doing routine activities like washing the dishes, brushing my teeth, driving, or walking. I also find it helpful to focus on mindfulness when experiencing stress. When I am mindful of my thoughts (“I can’t do this, it’s too hard”), I don’t have to identify with them. I can simply hear them, and then let them pass. It’s a miraculous mechanism.

25. Meditate. Ah…sitting in stillness, increasing powers of concentration. It allows for better focus throughout the day, reduces stress, and gives you more control over how you respond to the various stimuli presented to you by the world at large. You can focus on the breath or a particular image or a particular feeling, you can practice visualizations or systematic relaxation of the body. You can set aside time every morning or you can take mini-mediation moments throughout the day.

26. Forgive. When you hold something negative against somebody else, you’re effectively holding yourself hostage. You are beholden to a grudge. Your happiness should never depend on what others do, or why they do it. When you forgive, you set yourself free. Say, “I forgive you,” to somebody who has angered you, and see what happens. Hint: it sets of an energetic chain reaction you can see and feel.

27. Set a daily intention. It gives shape and purpose to your day as a unique entity unto itself. My intention for today is to trust my instincts. My intention yesterday was to relax, and I did a fantastic job of lying on the couch reading popular fiction. Set an intention that is specific to your goals and watch it work!

28. Connect with loved ones. They are your greatest wealth. A phone call, a card, an e-mail, a visit, a meal, a hug—these seemingly small gestures carry great weight. Lay it on ‘em.

29. Develop your compassion. Honor and value every human being, all the plants and animals, and the earth itself. It makes life so much richer when you have a sense of connection. As Thomas Merton says, “Compassion is the keen awareness of the interdependence of all things.” So what if you cannot personally fly to a third world country and feed the poor? You can practice compassion wherever you are, simply by holding it in your heart.

30. Heal bad habits. Take steps—however small—toward healing the habits that drain you of vital energy and resources. What makes many of our habits so hard to break is that we are surrounded by the very triggers that drive us to them. We struggle with incessant inertia; years of conditioning. Changing these patterns is not easy, but it’s more than worth it. Pay attention to what you’re doing/saying/thinking and determine whether it is sustainable. The bottom line is that you’re all you’ve got. Don’t hurt yourself.

Look out for the next installment!

Wellness Journalism: 50 Ways, Part II

50 Elaborations on 50 Ways to Live Spiritually Well
(continued)

11. Appreciate others. There are people doing amazing things at all times; you’ll notice it if you look. Acknowledge and thank coworkers, friends, family members, teachers, and other people hard at work in their various occupations. While you’re at it, appreciate yourself as well!

12. Develop your talents. You will be fonder of what you’re doing, and better at it too. As much as you may appreciate the talents of others (see #11 above), it is important to discover and cultivate your own special skills. Do this diligently, and you’ll find a way to incorporate your talents into your trade—adding immeasurable value to your work.

13. Have personal rituals. They have a way of calming the mind and integrating processes that might otherwise be a bit rough. Not being a morning person, I used to have a bowl of cereal immediately upon rising (to ease into the day with something pleasant). I have since swapped the cereal for smoothies. Adding various fruits and juices and yogurts into a blender is fun and relaxing. And smoothies are delicious and refreshing. I actually dump a handful of raw baby spinach in there too, since it is light on flavor and heavy on nutrition. Here are a few other examples: Sitting for a few minutes each morning to set intentions for the day. Enjoying a cup of tea in the afternoon. Taking a morning/evening walk. Blessing or thanking something before you use it. Organizing your socks. Anything you do can be ritualized.

14. Love, love, love. This hardly needs elaboration. But I will say this: there is love, and then there is attachment. The difference may be subtle, but it is profound. If you’ve ever heard somebody say “love hurts,” it’s attachment they’re referring to. Love liberates, accepts, has compassion. Love lifts us up where we belong. Let me move on to the next point before I break into song.

15. Honor your food. You are putting it inside you, for goodness sake…digesting it and letting it seep into every pore of your body. Give it consideration: from and through whose hands it has passed, how and where it came into the world. You are what you eat, and how you eat it. When you honor your food, you tend to eat well.

16. Celebrate milestones. This includes, but is certainly not limited to: birthdays, graduations, anniversaries, achievement of goals, promotions, and changes in location. You can treat yourself to something nice or throw a party with family, friends, cake and confetti. Whatever you do, you deserve it.

17. Self-reflect. This way, you’ll be able to see what you’re doing, and where you’re going. A great way to do this is by writing in a journal (paper or digital), tracking your thoughts, feelings, and ideas. Or you can simply sit and ponder. And if you really want to dig in, talk to yourself in the mirror (seriously—it’s effective!)

18. Pray. Pray from your heart, to and for anything meaningful to you. Prayer can be regular, or it can be spontaneous. It can be structured, or it can be improvised. However you pray, it is a powerful way to realize your innermost desires and express your deepest truth.

19. Live one day at a time. It’s all you can actually do. While you may plan for the future, life happens in the present. The future hasn’t happened and therefore it is unstable; living in/for the future is counter-productive. Likewise, it is hard to move forward effectively if you are living in/for the past. And when you have a lot on your plate, as UCSD students tend to do, trying to manage multiple days at once is mentally overwhelming.

20. Walk in nature. It will restore you. Fresh air, sunshine, grass, and trees revitalize your mind, body, and spirit. Hear the twittering of birds. Watch the way light dances. Feel the breeze on your skin. The outdoors are great indeed.

Still more to come…