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Everyday we routinely take care of our physical health – we brush our teeth, we eat, we drink water, we exercise, we sleep, etc. Meditation is a routine we can have to take care of our mental health. Meditation improves your sleep, lowers your blood pressure, improves focus, reduces brain chatter, and reduces your stress. In fact, setting aside a little time each day to get to know your mind is a great step to a healthier and happier life. Just as you take care of your physical health everyday, with meditation, you are taking care of your mental health!

Mindfulness meditation is simple but can be challenging. In mindfulness meditation we pay attention to the breath as it goes in and out, and notice when the mind wanders from this task. When the mind wanders, return to the breath. By doing this, we build the muscles of attention and mindfulness.

When we pay attention to our breath, we are learning how to return to, and remain in, the present moment—to anchor ourselves in the here and now on purpose, without judgement.

Meditation is simpler (and harder) than most people think. Read these steps, make sure you’re somewhere where you can relax into this process, set a timer, and give it a shot:

1) Take a seat
Find a place to sit that feels calm and quiet to you.

2) Set a time limit
If you’re just beginning, start by meditating for five minutes. Apps like Insight Timer or Calm have timers you can set and also include guided meditations.

3) Sit or kneel comfortably
You may sit in a chair with your feet on the floor, or if you prefer, sit on the floor sitting cross-legged, or you can kneel—all are fine. Just make sure you are in a stable position that will allow you to stay in it for a while.

4) Feel your breath
Breathe in and bring your attention to your breathing. You may do this with your eyes closed or with a soft gaze. Follow the sensation of the breath. Don’t make any effort to change it, just observe the rising and falling sensation that it creates in the body. 

5) Notice when your mind has wandered
Inevitably, your attention will leave the breath and wander to other places. When you notice that your mind has wandered—in a few seconds, a minute, five minutes—simply return your attention to the breath.

6) Have compassion for your wandering mind
Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Let your thoughts float like clouds in the sky. Just come back to the breath.

7) Close with kindness
When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.

That’s it! That’s the practice. You focus your attention, your mind wanders, you bring it back, and you try to do it as kindly as possible (as many times as you need to). Start by meditating daily for 5 minutes, gradually increasing to 20 minutes over the course of 4-6 weeks.

GOOD FAITH ESTIMATE NOTICE

You have the right to receive a “Good Faith Estimate” explaining how much your medical and mental health care will cost.

Under the law, health care providers need to give patients who don’t have insurance or who are not using insurance an estimate of the expected charges for medical services, including psychotherapy services.

You have the right to receive a Good Faith Estimate for the total expected cost of any non-emergency healthcare services, including psychotherapy services.

You can ask your health care provider, and any other provider you choose, for a Good Faith Estimate before you schedule a service.

If you receive a bill that is at least $400 more than your Good Faith Estimate, you can dispute the bill. Make sure to save a copy or picture of your Good Faith Estimate.

For questions or more information about your right to a Good Faith Estimate, visit www.cms.gov/nosurprises.

Mental health is essential to everyone’s overall health and well-being, and mental illnesses are common and treatable. 1 in 5 adults in America suffer from mental illness. 18.1% (42 million) of American adults live with anxiety disorders and 6.9% (16 million) of American adults live with major depression . Yet less than half of people who need help seek treatment. If you or someone you know is suffering from a mental illness, you can help. Talk to your doctor, connect with other friends or family, learn more about mental illness, get a confidential mental health screening from 4mind4body or learn more from NAMI.org.

The holidays can be difficult when the death of a loved one is recent. Holidays force us to realize how much our lives have been changed by the loss of our loved one. A year ago my eldest brother died. His death is extra hard for me as he was the third of my brothers to die young. Grieving is a unique experience for each person. There’s no right or wrong way to grieve. 

So how does one cope? It’s important to remember that there is no right or wrong way to celebrate the holiday season after the death of a loved one. The key to coping with grief is to pace yourself, plan ahead, and get support from other people. Here are some tips that you might find helpful.

1. When grief comes, treat it like an unwelcome visitor.  Grief comes in waves, acknowledge the grief when it comes calling, allow yourself to grieve and experience all the emotions that come up for a brief period. Then let it go and send grief out the door.
2. Be gentle with yourself and set realistic expectations. Don’t overcommit. You don’t have to go to every holiday event or activity. When you do go to an activity, have an exit strategy – have someone drive you there and ask him/her to take you home when you’re ready.
3. Ask for help if you need it. Grief is not a sign of weakness. It is growth in the face of tragedy.
4. Create new traditions or rituals that honor your loved ones. As I write this I’m honoring my brother by listening to Pinoy Rock music! Shoutout to Finding Zonko Music! Listening to the bands he loved is my new tradition. He lived and breathed rock and roll. Preparing your loved one’s favorite dish is another way to honor your loved one’s memory.
5. Journaling daily.  Journal thoughts of gratitude about your loved one and current things in your life. So when you feel down, you can read these gems and realize how sweet life is.
6. Shop efficiently. Save yourself from the added stress of crowds by shopping online, by phone or by catalog.
7. Get enough sleep. According to the Journal of Sleep, 7 hours daily is recommended for adults. The body (and the mind) heals better when it’s rested.
8. Take care of yourself, exercise regularly and get some sunshine. Boost your happy hormones. Avoid using alcohol to self-medicate.
9. Meditate or pray daily.  Prayer and meditation are great sources of strength and renewal.
10. Service to others. Draw comfort by doing something nice for someone, make a donation or volunteer at a charity organization.
11. Surround yourself with loving, supportive people. Be with people who bring a positive energy and draw support from them. Share your memories or look at old photo albums.
12. Talk to a friend or loved one about how you feel. And if you feel you’re stuck and can’t seem to carry on, seek professional help from a therapist or grief counselor.

Are you feeling stressed or overwhelmed? Try mindfulness! Research has shown that Mindfulness is effective for stress reduction, anxiety, depression, and even insomnia. Jon Kabat Zinn defines mindfulness as paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.  By being fully present to our experiences, we can learn to be observers and have more clarity, be less emotionally charged, and develop emotional resilience. Check out this post from Neda Gould, P.h.D. from  John Hopkins Medicine on how mindfulness can help you  #TomorrowsDiscoveries: Mindfulness Meditation – Neda Gould, Ph.D.

This blog will be used to provide tips and resources that you may find helpful!