Holiday Meditation

I get a little lonesome and scattered over the holidays. Meditation is my life-saver to stay connected to myself, and then ultimately with others. The best way for me to meditate is to sit still and be quiet for 15 to 30 minutes shortly after waking up. I also take advantage of my solitary daily runs to meditate. My meditation is basically quieting my thoughts so there are spaces of stillness. If my mind dwells to a thought, I take that opportunity to focus on the inhale and exhale of my breath. It’s as simple as that. These periods of quiet are so healthy for my mind and soul. They act as a gentle regulator for keeping my body actually more alert and ready to receive what life has to offer me.

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The Cure for the Fall Blues

We just turned the clocks back.  It gets dark early, it’s cold,  and summer is long gone.  I get a little sad with the diminishing light.  I have found that the best way to deal with my “fall blues” is to get out and move.  I pull on my cap and gloves, and get outside for a cool, rainy day run in Sausalito.  Nature is slowing down in our Northern Hemisphere, and perhaps we can slow down a little, too.  But don’t stop completely!  The change of seasons from summer to fall is a wonderful time.  What leaves remain on the trees are colorful.  The last few flowers are bravely hanging on, and have a poignancy about them.  The cool, fresh air has scents of wood fireplaces.  The autumn sunlight is spectacular with long shadows.

Go out and see the transformation, and then come inside and curl up with a book.

Post-Run Stretching part 3

4). Supine bridge-ups. Laying on your back, bend your knees and bring your feet flat, almost against your butt, and about 3 inches apart. Toes are pointing forward and feet are parallel. On an exhale, peal your butt, low and mid back off the floor. Lengthen the back of your neck. Belly button to spine. Hold the stretch for 60 seconds. On an exhale, lower your upper back, mid and lower back and butt to the floor (visualize each individual vertebrae peeling down one at a time). Repeat two more times. Going a little deeper into the stretch each time, and always relaxed in the neck and shoulders.

Stretching Post Run (Part 2)

Next area to focus on stretching after a run:

3) Standing on one leg and holding on to a wall or chair, or using no help like the below picture. The supporting leg is slightly bent, not locked, and the pelvis is Neutral (This is very important, as the pelvis likes to tilt forward in this position). Hold the stretch for at least 60 seconds each leg. Alternate between flexing the quad and pushing the foot into your hand, and exhaling and pulling the foot even tighter toward, or past, your butt.