Tag Archives | mindfulness

Living With Ease: Interview with Sandra Pawula

It is my pleasure and honor to offer you this interview with Sandra Pawula.  Sandra writes one of my favorite go-to blogs, Always Well Within, where I find spiritual wisdom and inspiration.  She's a writer herself, so everything she shares speaks to creatives.  Sandra has a new e-course that starts September 9th.  I'm planning to sign up–it's just $21.  Please check it out.  And read her informative comments on easing stress below.

You've been writing a popular blog for quite some time now. What made you decide to offer an E-course?

The purpose of my blog, Always Well Within, is to help others tap into their own inner spring of true happiness and freedom. A blog post can inspire, encourage, instruct, and spark change. But, you can only go so far in a blog post.

I’ve already been facilitating online meditation courses for more than five years. It feels natural to extend that into an e-course via my blog so that I can support people to grow through a process of positive change that occurs over a period of time.

I’ve led a high stress life, and I know it’s not easy to turn stress around, which is the focus of my course. You need a more concentrated immersion and an ambiance of care and support, to begin to retrain these long-held patterns.

What is the greatest enemy to living with ease?

Your own mind. Marcus Aurelius said:

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.”

This hasn’t changed since the time of Marcus Aurelius, thousands of years ago, and it will never be different now or in the future. Yet, many of us suffer needlessly because we don’t realize we are responsible for our own thoughts, emotions, and perceptions and have the power to change them. Instead, we function on automatic and in a reaction-triggered mode, feeling like a victim of circumstances, relationships, and our own turbulent mind. This can adversely affect your mood, your body, and your overall sense of well-being.

That being said, it’s important to know that some people are genetically predisposed to having a stronger stress response or a weaker relaxation response. Some immune-related diseases may diminish your ability to respond to stress as well. Early nurturing or lack thereof can also impact one’s capacity for resilience. A series of strong stresses that arrive one after the other can also wear out your ability to cope effectively with adversity.

If stress plays a big role in your life, you may be dealing with a unique mix of factors like some those above. If so, it’s critical to take this into account, and at the same time to know it’s still possible for most people to see significant improvement through the mindful use of stress reduction practices.

Stress is endemic in modern life. Physical, emotional, mental, and circumstantial stresses will always occur in your life. But you can learn to intercede and diminish the stress response. The long-term impact of stress can be so debilitating it’s foolhardy not to do so. Stress can be a key element in the development or exacerbation of many disorders like heart disease, diabetes, depression, anxiety, skin conditions, and inflammatory bowel disease, among others. Not to mention it can totally wreck the quality of your life and relationships.

Is it really possible to reduce stress in our crazy new millennium lives?

Absolutely! More than 30 years of medical research has proven this to be so. Here’s one example of cutting edge research from the Harvard Medical School News, which provides an unequivocal yes to this question:

“A new study from investigators at the Benson-Henry Institute for Mind/Body Medicine at Massachusetts General Hospital and Beth Israel Deaconess Medical Center finds that eliciting the relaxation response—a physiologic state of deep rest induced by practices such as meditation, yoga, deep breathing and prayer—produces immediate changes in the expression of genes involved in immune function, energy metabolism and insulin secretion.”

It’s true that our highly active digital engagement – even digital addiction – adds a new dimension to the activation of stress, but we can learn to disengage from time-to-time as part of our personal stress reduction strategy.

Can you share one tip for living with ease?

Breathe! It’s simple, it’s cheap, and it’s always available. Pausing to take a slow, deep breath immediately begins to change your biochemistry. It tells the brain that danger has passed, and it’s OK to relax. But, it's not enough to just breathe once! You need to learn how to breathe, and turn it into a regular practice.

And finally, since my audience is made up of creatives and writers, can you speak to the unique stresses that we face?

Stress takes on so many possible forms in a creative life: Fear of rejection and rejection itself, deadlines, an erratic work flow if you are a freelancer, resistance, lack of motivation or inspiration, finances, juggling your craft with a “real” job. These are just a few ways that stress can manifest for writers and creatives.

If you find stress creeping into your creative life, regular use of mindfulness-based stress reduction techniques will help tremendously. But, you also have to dig deep and be willing to look at what triggers you. Once you know, you can begin to deconstruct the old stories that keep you struck one at a time, or put practical strategies in place that head-off the stress response. Through doing so it will be so much easier to find your flow.

Sandra Pawula is a freelance writer and inner explorer. She writes about finding true happiness and freedom at Always Well Within. Her new e-course, Living with Ease: 21 Days to Less Stress begins on Sept. 9th, and you can register right now.

How do you deal with stress?  Does writing ease it for you as it does for me?  Please share!

Photo by hirekatsu.


Saturday Writing Tip: Observation

Binoculars_glasses_glass_261717_lI often talk about the benefits of being present, quiet and mindful–not only as a way to focus on your writing, but when you're out and about in the world, so that you can observe things in order to write about them.

(Brief aside: I'm typing with one of my fingers bandaged after slicing it while cutting green onions for a salad the other night, so excuse any wonkiness I miss.)

I discussed this topic the other night in my novel writing class, and the next morning in my journal I found myself spontaneously giving myself an assignment.  It's an observation assignment, and I thought you might want to do it, too.  So here goes.

The idea is to be present, alert and mindful throughout your daily life and then write what you've observed later, that night or the next morning.  The act of writing your observations down hones your observing skills.

Every session, look back over the day and write two things:

1.  Dialogue.  Any memorable lines from the previous day?  Who said something interesting?  Can you get the words down exactly as they were uttered? 

2.  An event or description.  This can be a big event, such as winning the lottery, or a small moment, like a description of someone bending down to tie their shoes.  You can also describe the sunset or the rocks you noticed on your walk–anything that caught your attention.

The idea here is to remember as vividly as possible what happened, not write it in a gorgeous literary way, because we're working on the art of observation. 

I must confess, when I started doing this, I was shocked–shocked–at how little I remembered specific details from the previous day.  I recalled things in broad strokes, but I want to be the kind of writer that remembers the telling detail, that one tiny little action that illuminates everything. The first few days, I've ended up writing down the most prosaic of lines of dialogue (all that I remember) on the theory that eventually I'll get better at remembering the good stuff.  And I'm using this observation exercise to get there. I'll let you know how it progresses.

Are you an observer?  How do you teach yourself to recall events in detail?

Need some help translating your observations to a writing practice?  I've got a couple slots open in my coaching.  Head on over to my coaching page for more information.

Photo by Gastonmag.


This Is It, This Is Enough, Right Now

Wood-wooden-hands-14830-lBack in March, I wrote a post titled Enough, which explored all the various permutations of accepting that we all have enough for whatever we need.

Yesterday, in my travels around the internet, I landed on Marie Forleo's site.  She's got a fabulous video up, part of her Q and A series, that answers the question: is it okay to want more when you already have plenty of blessings:  In the video, she mentions the concept of "This is it!"

In short, "This is it!" is something you can remember to tell yourself in any given moment in order to help make the best of it.  She uses the example of standing in line at the post office.  Instead of complaining about it, make the best of it.  Tell yourself, "This is it! and start chatting with the people in line around you.

You can apply this to writing, too.  Some days, you just don't feel it.  Today, for instance, my brain is a bit foggy and what I'd really like to do is close my eyes for a few minutes.  But when I remind myself, "This is it!" I pull myself back to the present moment and I remember that everything I need truly is right here.  That I can make the best of it.  That I have enough for my writing, enough for my goals, enough for my dreams.  More than enough.  And it is all here, right now.  This is it.  There is enough.

Where do you find enough in your life?

By the way, speaking of enough, did you know that writing a non-fiction book proposal rather than a whole book is enough to get you a contract?  Well, it is.  And I'm in the process of putting together a teleclass that will guide you in putting together a proposal in time to pitch it to an agent this summer.  If you're interested, email me at charlotte@charlotterainsdixon.com and I'll put you on the info list.