Simply Breathe

by Judy

 I recently had the pleasure of spending a whole day at a wellness spa. Much of my day there was spent in a candle lit room with scents of warm vanilla and cinnamon in the air.  Soft music playing - barely audible. Thick, cozy robes and slippers warmed by a fire.  Vanilla jojoba oil massaged into my tense, tight neck and shoulders.  It was a special day, and a very relaxing day, but it is definitely a splurge treat for me and not something that I have either the time for or the money for on a regular basis.  

The good news is, since my spa day, I've learned a lot about aromatherapy and how our brains and bodies react to scents, and I want to share some of that knowledge with all of you today.  We can all have a day spa right in our own home, and don't you think that is exactly what the Doctor ordered for all of the stress and anxiety many of us are feeling? We can use the mindful breathing techniques that Dotti taught us on Monday while breathing in aromas that have positive effects on our bodies and emotions.  

Our olfactory receptors are directly connected to the limbic system, which is the most primitive part of our brain, and is sometimes called the "seat of emotion."  Aromas consist not only of the sensation of the odor, but of the experience and emotions associated with these sensations.  What comes to my mind when I read this is the scent of freshly baked bread.  It's not just the heavenly aroma of the bread that makes me feel good, it's the memories of home, of my childhood and my grandmother, of comfort and worry-free days.  

Enjoying the benefits of aromatherapy at home is quite easy.  We can use essential oils, burn scented candles, use scented body washes and lotions, and drink tea with herbs or citrus.  

Some of my favorite scents are:

1. Vanilla.  Vanilla stimulates the brain to release "happy hormones" and calms the mind. 

2.  Rosemary.  Rosemary is invigorating.  It improves memory retention, fights physical exhaustion and mental fatigue.  

3.  Chamomile.  Chamomile is said to help reverse irritability.  When it's used in a massage oil, it soothes muscular pain and improves inflamed joints.  

4.  Lavender.  The calming properties of lavender help relaxation and sleep and  it can relieve nervous tension.

5.  Lemon.  Lemon is crisp and uplifting.  The lemon scent promotes concentration and clarity.  

6.  Eucalyptus.  The earthy scent of eucalyptus helps give you energy when you're sick or feeling sluggish.  

7.  Peppermint.  Peppermint is an energy booster that invigorates the mind and promotes concentration.  

What are your favorite scents?  Is there one that brings you a feeling of peace and happiness?  Can you find a way to add that scent to your bath?  Or burn a scented candle as you read by the fire? Maybe sip a cup of warm tea with rosemary or chamomile?  Share with us how you use your favorite scent to improve body and mind. 

 Aromatherapy has made a world of difference for me in just a few short weeks.  I feel more relaxed and ready to take on the day.  I hope you can find a scent  that brings you relaxation and peace this month. 

Light and Shadows

by Dotti

Do you like January?

January is always a challenging month for me. It’s not unusual in our neck of the woods to have few sunny days in January and this year we actually set a record for cloudy and rainy days.

To compound matters, I feel like I've been living in the shadows due to unusually stressful family issues. Fortuitously, on January 1, the Lexington Herald-Leader ran a great little article in its health column by Dr. John A. Patterson, associate professor at the University of Kentucky Medical School, about mindful breathing.

Like you, I’ve read other descriptions of this practice but for some reason, this method seemed to resonate with me and I’ve had good success using it so I wanted to share it with you. I firmly believe we’d all be healthier, mentally and physically, if we learned to do this every day, whether we're living in the light or the shadows. Here are some key points.

• “Assume a comfortable position, lying down, seated or reclining. Closing your eyes improves focus and reduces distractions.
• Allow your muscles to relax, especially the neck, shoulders, jaw, face and back and anywhere you are tense.
• Take a few deep breaths, paying attention to the physical sensation of breathing.
• Notice the pause at the end of the out-breath. Without prolonging that pause or thinking about it, experience its calmness, quietness and peacefulness.
• Shifting your attention to your belly, allow it to be soft, rising with the in-breath and falling with the out-breath. A soft belly increases the movement of the diaphragm. This stimulates the para-sympathetic (“rest and digest”) of the vagus nerve, which runs through the diaphragm, acting as an antidote to the sympathetic (“fight or flight”) impulses of the stress response.
• Finally, feel the physical sensations of the breath in the nostrils, throat, chest and belly. Notice when the thinking mind wanders and, without judging yourself, simply return to feeling the breath.”

Dr. Patterson suggests practicing five to twenty minutes a day, once or twice daily. And the great thing is, you can do this anywhere although if you’re driving, you might want to keep your eyes open.

The hardest part for me? Keeping my mind from wandering. To do this I think the word “in” on the in-breath and “out “on the out-breath. (Hey! I never claimed to be a great wordsmith!) You can use whatever words or phrases work for you but the key is using a tool to help you focus on the breathing.

Perhaps you have other ideas which you can share with us about reducing the stress load on your body. If so, please share with us in the comments. We’re all here to help and support one another and I don’t claim any particular expertise in this field. I just want to start a conversation. Want to join in?

Wishing you sunny days and blue skies,

Dotti

Have You Had Your Hug Today?

On the morning that we departed from the FOL Gather in Phoenix a couple of weeks ago, Carol and I shared a cab to the airport. Since the terminal for Carol’s airline was first, I hopped out of the car when she did to give her a good-bye hug. Imagine my surprise when I got back in the car and the cabbie asked, ‘You hug your friend?’ I replied that, yes, since we only get to see one another about once a year, we hug whenever we are together. Imagine my further surprise when we got to my terminal and I got out only to be greeted by the cabbie with open arms asking, ‘Hug?’

I assure you, I am old enough to be his mother -- or more -- but it did get me thinking about this hugging thing. So naturally, I did a little research and here are just a few of the things I learned.

• Hugging can lower your blood pressure and your risk of heart disease.
• A good, warm hug may boost your immune system and reduce risk of infection.
• Hugging has also been shown to reduce stress. (I can attest to this. Whenever I’m feeling stressed or just plain sorry for myself, I tell my husband I need a hug and I soon begin to feel better.)

Cuddling with people you love counts as well. Like hugging, it helps reduce the harmful physical effects of stress. And we’ve all heard stories, I'm sure, about critically ill babies who don’t thrive because they can’t be cuddled by their mothers. Now doctors have learned that even letting mothers stroke their babies with a finger can help offset the lack of cuddle time.

Sadly, many of our elderly people are actually touch-deprived. Think about it. An example of this is my own mother, who at 87 years old, lives alone and 700 miles away from where I live. While my brother and his family are able to visit her about once a week and hug her when they do, that’s not really a whole lot of hugging. Knowing my mom, I’m rather sure she doesn’t hug the home nursing aide who comes to her home each morning. And I’m sure you know elderly people who are in the same boat. Maybe we should have an FOL crusade to each find an elderly person and hug him or her!

And, for you pet lovers, the good news is, hugging and cuddling with your pets counts, too, and can reap all the benefits we’ve already talked about. Additionally, you’ll feel your pet’s unconditional love.

So, in this holiday season (and after!), let’s do a whole lot of hugging. Remember, it’s good for your health and for the people you love.

Staying in the Moment

by Dotti

Several weeks ago I read an article in our local paper that I thought was excellent. I’m sorry I don’t have a link for you but I do want to share some of the ideas from this article with you.

What am I talking about? You may well ask. It’s something we’ve talked about several times here at FOL and it’s one that’s so important, I think we need to revisit it every now and again. It’s this matter of staying in the moment.

The central thesis of the newspaper article by Krista Moe is that staying in the moment is good for our health. Oh, yeah! I can get into this thesis! I’m for anything that is good for my health. Staying rooted in the past can bring depression; worrying about the future can bring anxiety. What’s the antidote to this? Staying firmly rooted in the present.

A week or so ago, as I swooned over the gorgeous late summer/early fall light, I decided there was no better time to practice staying in the moment than right now, when the gift of light is all about us in this marvelous transition season of summer into fall. Grabbing my camera I ventured into my backyard and look what I found! Can you believe that golden light on the stand of ornamental grasses in the uptop photo?

And at this time of year, in the right light, even a weed is beautiful.

Last Sunday, my husband who had no idea that I was consciously practicing staying in the moment, suggested an impromptu visit to the arboretum in Lexington. Oh, yes! Perfect for my quest to stay in the moment and major husband points for him! Here is some of what I found.

This is first photo from the gardens and it is SOOC. I messed around with it in Lightroom a bit but decided there was nothing I could do to improve upon it. It always amazes me in the fall that ‘what remains’ can be so beautiful. This flower is long past blooming but the seed heads left behind have their own beauty. That golden color just takes my breath away and trumpets the arrival of fall.

And, of course, last Sunday it was still technically summer so I had to capture a pop of red in this zinnia. You have to love zinnias, they bloom for so long and give us so much to enjoy with their vibrant colors and beauty, a gorgeous bridge between summer and fall.

Before I leave you today, I want to share a few more quick tips about staying in the moment.

Listen, truly listen, to other people with intention and compassion. This is a gift to them and it plants you both firmly in the moment. In the same way, truly listen to yourself. This is a gift we give ourselves. It’s even okay to sit perfectly still, doing nothing, listening to yourself and your heart.

And finally, being creative will allow us the gift of staying in the moment. Bingo! This is just what we as photographers and creatives wanted to hear, isn’t it? So the next time you want to go on a photo walk, GO! Just tell yourself and anybody else who might care, that it is good for your health.

Life is what happens when you’re busy making other plans.

                                                                              ~ John Lennon

that still, small voice ...

by Dotti

Do you listen to that still, small voice when it whispers in your ear? You know the one I’m talking about. Well, recently, I chose to ignore it at my own peril.

Toward the end of July, my mother asked if I could come spend a week with her while my brother and his family went on a long-planned vacation. I said, ‘Sure, Mom. I’ll see what I can work out.’ Little did I know that my best laid plans were going to get a bit unraveled.

Four days before my planned departure, I was diagnosed with bronchitis. Well, having been through that before, I knew it was nothing to laugh about. I did ask my family to see if Plan B could be worked out because I wasn’t sure if I’d be able to keep my promise.

Hmmm. There didn’t seem to be a Plan B. So ignoring that still, small voice whispering in my ear, I dutifully put myself on that plane, drove from Baltimore to Pennsylvania and settled in to care for my mother. I’d begun to feel better so I thought all would be well.

Not.so.fast.

When I returned home a week later, I quickly learned that my bronchitis had turned into pneumonia. I was so focused on caring for my mother, I neglected to care for myself. Sound familiar?

It turns out I’m great at giving advice to other women about self care … but not so great at practicing it. I’m always the first one to tell you that you can’t jeopardize your health. Uh. Yeah.

For women, I think it’s often magnified because we’re the ‘caretakers’. We always push aside our needs to minister to the needs of others.

Friends, we really do need to take self-care seriously. We need to actually do it, not just give it lip service, engaging the help of others if necessary. We really should not jeopardize our own health to care for others, even those who are so very dear to us. We’re expendable. If I hadn’t gone to my mother’s, she would have been disappointed but she would have found another solution to her problem.

Above all, listen to that still, small voice when we hear it. It is usually is smarter than we are.

I told my daughter that if I had known then what I know now, I would not have gone to care for my mother. My daughter is adamant I’d have gone anyhow. I’m just really not sure.

Thankfully, I’m well on the road back to health but I wonder: 

What would you have done?

They're More Than Just Pretty

by Judy

"I perhaps owe having become a painter to flowers." 

-Claude Monet-

I think it's safe to say that most of us love flowers.  We love receiving them, giving them, growing them, picking them, and of course, photographing them.  But did you know that they're not just pretty to have around, they're actually good for our mental health? 

Research shows that flowers not only bring happy emotions to those who receive them, but being around flowers actually heighten feelings of life satisfaction! Wow, not bad, huh?

Patients staying in hospital rooms with flowers actually need less post-op pain medication, have lower blood pressure, and are less anxious and tired.  

We're happier diners when our table has a centerpiece of flowers.

And, did you know that cognitive performance is better in offices where there are plants and flowers? Neither did I, but I plan on adding a few more plants and flowers to my own office ASAP.  I can use all the help I can get! And on that same note - there's research that shows that seeing green leafy plants can actually help us to be more creative!

Flowers with bold, saturated colors energize us, while less saturated colors of flowers relax us, and the curvier the flower shape, the more relaxing it is to look at!

Now I know that probably none of us actually needed an excuse to buy some flowers, or pick a bouquet from our gardens, but with all these positive flower facts, how can we not surround ourselves with flowers now? We can always blame it on the research! 

Our flickr stream is filling up with such beautiful flowers!  What a great way to spend April, as many of us are weary from the long, snowy winter.  Send us your favorite flower photos, and then sit back, relax, and enjoy scrolling through all of the beauty! 

Healing Mode

by Cathy

Just in case you have not heard, I have an awesome new right hip! No more deep hip pain, no more limping; it feels amazing and I can’t wait to get moving full speed ahead. But with this brand new hip comes some restrictions for the next month or so; restrictions on what I can and cannot do. Suddenly I find myself in healing mode, eager to get to the physical therapy part and the moving part and yet stuck here with at least four more weeks to go before any of that happens. 
 

In healing mode there are mid-day naps and no driving; I can’t bend over more than 90 degrees and I can’t cross my legs. In healing mode I get up feeling better every day and make plans to do this or that only to crash about half way through most projects. I read a lot on the living room couch, Basil close by, and I spend time on my computer. I search for light and moments to capture with my camera, but instead find myself taking photos of that spot on the couch; that spot that I will know all too well by the time healing mode comes to an end.

I don’t want to sell these types of captures short however because for me, they are so important. I want to come to the end of healing mode and not forget. I want to have proof of the journey and proof of the healing. So every day I keep my camera and my phone close by, ready to capture the process.

I am tempted at times to turn my lens on the beautiful bouquets of flowers friends have brought by or the meals they have brought with them. But what I have done instead is try and capture the nitty gritty of it all. The dirty floor, the things I drop and can't pick up (remember that bending over thing) my box of meds, the crackers I eat before taking all those meds, my walker, my stack of books and my messy bed.

Every day I feel stronger and stronger, and because of that I would be lying if I didn’t tell you I am a bit bored at times. But I am also working on being mindful and full of gratitude for every single moment of healing mode. In just two short weeks I can get in and out of shower without help and I can dress myself with my little grabby thing pretty dang quick. I can carry my morning latte back to my office without spilling and I can fix meals, unload the dishwasher and go up and down our stairs. Yesterday I put the walker away and started using just my cane around the house. And, I sleep like a baby. No more waking up several times a night with pain and the need to get up and walk around. There is not enough gratitude, enough prayers or enough thankfulness to express what I am feeling. And it is important for me not to forget. So I capture the nitty gritty, because to me it is beautiful. 

I am sure there are folks who will think I am crazy to document healing mode. They might feel like if it were them, they would just want to get it over with and forget it. And I think there might be folks who will look at the photos I have posted today and shake their head and not really understand. But I encourage you to capture not only the beauty of your life but also the hardships, the struggles, the process of any challenge and the healing. For these are all important parts of your journey; parts of your story that make you who you are.  

As I get older time just flies by, so I know before I know it healing mode will be over and the hard work of rehab will begin. I had a friend's husband tell me the other day that it is HARD! He said, "Those big rubber bands they use are evil! But do it!" Do it I will!

Thank you for all the well wishes and prayers, I know that is why I am doing so well. Oh, and I am taking any and all book suggestions! 

Cathy, xooox