Nourishing Life: Winter Tips For Cultivating Health & Longevity

As we enter into the depths of Winter, nature is resting and conserving energy. The days are short and the nights are long, animals are hibernating and the plants have retreated into the ground. The trees stand bare, and the sound of the wind groans though their branches. The feeling of this cold and grey annual retreat is an inward motion of stillness and silence, just like the freezing of water into ice. This seasonal picture has more to do with your own health and longevity than you may realize. 

Our lives as humans are not separated from the pulse of life or the rhythms of mother nature. This is the simple wisdom at the cornerstone to great health and longevity. 

To follow the ways of the natural world is to be aware of and not opposed to the constant changes occurring outside and inside of ourselves . Going "against the grain" of the movements in nature damages our life force and leads to illness. To harvest the gifts of the natural world is to live a healthy, happy and empowered life that embraces the cultivation of the body and mind.  

In the Chinese lunar calendar January 20th marked a time in winter that is called the  "deep freeze" and is said to carry the energy of "closing of the city gates." Winter is a time of, rest, storage and of going inwards.  Above all else, it is a time of conserving life force. 

Winter Tips For Cultivating Health & Longevity 

Winter is the conservation of energy. It is the natural resting and storing period before the active movement of Spring and Summer. It is natural to feel closed off, introspective, quiet and to have lower energy this time of year because of the natural urge to hibernate. The dual cultivation of the body and the mind, during the Winter season, leads to creativity, action and clarity in the Spring. 

1. Rest

The most basic way of conserving energy is to rest . Let yourself hibernate!  In regards to resting during winter, In the ancient Chinese medical text the huang di nei jing su wen, it is said: 

In winter, the yang qi (warmth) retreats deep into the interior. We must take special care to not exhaust ourselves and waste this precious warmth. It is recommended that one begins to rest as the sun goes down, which is early in the winter, and to rise late with the sun in the morning. Every action we do uses energy whether it is reading, speaking, looking at the phone or computer, thinking or physically working. During the winter we must be moderate and mindful with our actions and thinking. In our culture it is very easy to avoid rest during wintertime and go "against the grain" of the conservation of energy. I am not encouraging one to sit on the couch or sleep all day, but rather, moderate mindful activity that keeps the body and mind moving.  

The following has helped me 

• Limiting screen time, especially at night. I have found this really helpful, particularly in these political times. 
• Not reading too much, especially at night. There is literally not enough time to read all the books that I want to read. I am not talking about light reading. I am talking about reading until one gets that strained sensation in one's eyes and a tired mind. It requires energy to both read and process the information we take it. Excessive information intake can deplete the energy. 
• Reflection. For me, having quiet time to reflect and meditate is essential this time of year. 

2. Management and Storage of Energy 

The management and storage of energy refers to the awareness of that which directly depletes our life force and that which builds and strengthens it. In the Taoist longevity arts, the focal point of practice is on minimizing and eliminating what depletes and drains energy, while doing more of that which builds and stores. Practices like qi gong, dao yin, breathing exercises & meditation are excellent for the conscious management and storage of energy. Here are some exercises for you to try: 

As stated above it is equally important to avoid what depletes and drains your energy. As there are volumes written on this subject I will share with you a few of the important ones.

1.  The mind plays a very important role in maintaining our energy. It is always sending information into the energetic body and then into the dense physical body. It can be said that cultivating the mind is the most important method of conserving energy. Negative emotions like jealousy, slander, gossip, hate, etc., all damage the life force.

2. Excess sexual activity in general (especially in Winter) drains life force, particularly for men.

3. Eating food that is not nourishing wreaks havoc in the energies of the organ systems. 

4. Too much or vigorous amounts of exercise depletes energy

5. Just like how a stream that moves too slow and becomes stagnant, too little exercise creates stagnation in the body and mind. 

3. Protect The Yang 

During Winter the Yang Qi retreats into the interior. One can think of yang qi as the warm, active energy that keeps life moving. It is essential during these cold months to protect and conserve this life giving energy. 

1. Wear appropriate clothing. This seems like a no-brainer.. However,  I see chronic pain and other symptoms caused by cold exposure all the time in the treatment room.  

2. Eat Warming, Seasonal & Nourishing foods. 

Seasonal Winter foods: winter roots, onion, carrots, turnips, celeriac, sweet potatoes, ginger & garlic. 

Warming Method of cooking: Stews, stir-fry, baking, roasting, grilling, broiling and barbecue. 

Spices: Basil, Bay leaves, caraway, cardamom, chives, cinnamon, cloves, coriander, cumin, fennel, garlic, ginger, oregano, pepper, star anise. 

Here is a recipe of one of my favorite winter meals out of the Thug Kitchen cooking book (this cookbook is awesome). 

Drinking warming teas is an excellent way to protect the yang. Try making a tea with boiling water, a few slices of ginger and a date. 

 

3. Don't exercise too vigorously.

4. Avoid sweating too much.

5. Time for stillness, quiet & meditation. 

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4. Appropriate Exercise 

Above is chapter 76 of the Tao Te Ching. This passage wisely encourages it's readers to keep the energy in body and mind moving. The nature of the winter season is inward and still, however it is important that we do not  ignore movement. Light exercise that doesn't induce a big sweat is ideal for this time of year. Sweating causes the leakage of fluids and energy. A big sweat is more appropriate during the spring and summer seasons. 

5. Times of Stillness, Meditation, Reflection. 

In my opinion cultivating the mind is the essence of longevity. As stated above, the mind is constantly sending information though energy to manifest physically in the body. Therefore It is of utmost importance for the practice longevity and inner peace that we take responsibility of our thinking. All self cultivation methods I have studied have encouraged me to allow the experience of myself beyond my conditioning, judgements and value systems. With consistent practice over the years I have come to be aware of my desires and attachments that lead to disturbance of my sense of peace and satisfaction. The Taoists tell us that: 

" it [craving and desire] will not hesitate to expend energy and sacrifice the body to get what it wants. To be dominated by the wayward mind is the surest way to deplete energy and shorten the life span."

[Wong, 2015]

Allowing time for stillness, meditation and reflection is beneficial any time of the year.  Winter, being the season of inward motion, is the perfect time for this work. They are like two beautifully resonant melodies in counterpoint, they support each other perfectly. 

If you are looking for some inspiration regarding self-cultivation, check out these teachers /books

• Adyashanti "The way of Liberation"
• A Course in Miracles 
• "Tao Te Ching" - Lao Tzu
• " Open Mind Open Heart" - Thomas Keating 
• "New Seeds of Contemplation" -Thomas Merton 
• "The Inner Experience Notes on Contemplation" - Thomas Merton
•  "The Zen Teachings of Huang Po" - John Blofeld 
• "The Spiritual teachings of Ramana Maharshi" 

Practicing the arts of nourishing life is a longterm investment and commitment in ourself. It involves a mindful journey of observing nature outside and inside of our minds.  This Winter, I challenge you ask yourself these questions: 

• Am I allowing myself to rest enough?
• Am I consciously avoiding things that deplete my vital energy? 
• Do I allow myself time to reflect or meditate? 
• Am I keeping the energies in my body and mind in motion to avoid stagnation? 
• Is my diet appropriate for the season? 

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Resources  

Unschuld, P. U., & Tessenow , H. (2011). Huang di nei jing su wen: An annotated translation of huang di's inner classic - basic questions. Berkeley: University of California Press.

Reid, Daniel. The Tao of Health, Sex, and Longevity. New York. Touchstone An Imprint of Simon & Schuster Inc. 1989

Wong, Eva. Being Taoist Wisdom for Living a Balanced Life. Boston, Massachusetts. Shambala Publications. 2015.

Wong, Eva. Cultivating Stillness A Taoist Manual for Transforming Body and Mind. Boston, Massachusetts. Shambala Publications. 1992. 

Yeoh, Aileen. Longevity The Tao of Eating and Healing. Singapore. Marshall Cavendish International Private Limited. 1989. 

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Using Stress as a Catalyst for Growth

The video below by Rabbi Dr. Abraham Twerski has been showing up on my Facebook feed occasionally for the last year or so. It showed up again this morning and inspired me to make changes in my own life. What I love about this short video is that he creates a metaphor using the growth cycle of lobsters ( yes lobsters! ha!) and self growth. There is a saying in Chinese Medicine culture "that all parts contain the whole."This is a perfect example of how we can learn to be in harmony with and learn from nature through the unexpected wisdom of lobsters. His message is very pertinent for the fall season as many people face hardship this time of year.

One aspect of how Chinese Medicine views the energetic effect of fall on human beings is through the emotion of grief and the "letting go of what no longer serves." If you have seen me as a practitioner I have most likely told you that healing, most of the time, is not comfortable. Healing involves letting go of limiting beliefs, habitual tendencies, practiced ways of being that we have outgrown, self concepts, and information. Usually this is quite confronting and many of us run away from the process. I know that I do sometimes.

For example: A patient comes to me with headaches. During the interview he makes the connection that his headaches get worse when he becomes stressed with work. I ask him what he means by stress. He tells me that changes in the workplace make him feel stressed. He tells me he feels a rising sensation and then gets his headaches when he thinks about the impending changes.  I could simply treat the headaches with acupuncture or herbs to help him feel better, but what about when he gets stressed again? It is my goal to not only treat the symptoms my patients come in for,  but also to support the process of self growth. Many times the symptoms we experience call for changes in the way we are living our lives. They are like the lights that show up on the dashboard of a car when it needs service. Each one can be looked upon as a signal from the physical body calling for self transformation. 

• Like the lobster that has outgrown it's shell, what areas of life have you outgrown?

• What can you let go of that is no longer serving you? 
• How can you use adversity for growth in your own life?

"There is Nothing to Fear" Wisdom from Gary

I have had the opportunity a few times so far in my career to offer acupuncture to patients in hospice to help with anxiety, pain and end of life support. Every time I have an appointment with one of these patients it is a deeply moving experience for me. In this setting, I become very aware of how precious each moment of life is and how time here is limited for all of us. With this in mind I have made it a point to record and pass on the wisdom that I receive from getting to know my patients, especially those who are in hospice. The following is the story of my experience with Gary. 

Gary was in home-hospice care with lung cancer while I was able to give him treatment. Gary and I had great rapport. When I would arrive he would grin and say “hey bud, how’s it going?” In our sessions he would tell me the story of his life. We talked about the good times and hard times. He told me how much he loved and appreciated his wife and everything that she helped him with. He told me all about his family and his passions. He even told me how he made his own golf clubs! He would also report to me how he was “tying up loose ends." In one particular session Gary was very quiet. As an acupuncture practitioner I knew that this quietness, or space, was very important and sat there with him for a good while in silence. Eventually I asked him what was on his mind. He began to weep and told me that he had been thinking a lot about dying lately. Before this session his wife mentioned that he had not really opened up much about his feelings, even with the chaplain that the hospice services included. In this moment I knew that the questions I asked and the listening I offered would be very important. With deep mindfulness I said: “You have told me your life story and have lived the up’s and down’s of life. What wisdom have you learned that you would like to pass down to others?” There was a long pause, he took my hand and began to weep. After some time he said, “Well, what I really have learned is it that there is nothing to fear, all of us have to go through this [dying]”. I held his hand and weeping he asked me if singing a song would be appropriate. I sang to him Van Morrison’s “Into the Mystic.” Afterwards he looked at me, nodded and squeezed my hand. I then got up to let him rest a little while with the acupuncture needles in. I was incredibly moved by this experience.

There is an indescribable feeling when working with someone who is actively dying. For me it is a mix of the reality of death and it’s mysteries and the awareness of how precious our time here is. It hit me like a ton of bricks in that room with Gary. The simple and profound wisdom “there is nothing to fear” rang through my mind and became clear and real for me.  While collecting myself in the other room I reflected on my own life for a few minutes. I thought about the attachments that I have and ‘the loose ends’ in my life and relationships. I became aware of the times when I have been fearful or upset about truly small things and how they prevented me from feeling more alive. 

Most of us are not confronted with death very often. It’s uncertainty evades us as we become preoccupied with the busyness of our daily lives. My sessions with Gary have inspired me to confront my fears and keep in mind the purpose of anything that I do. I keep his words of wisdom close to my heart now when I become fearful about something. 

Gary passed away a few weeks ago. In honor of him, as promised,  I am passing on the wisdom he wanted everyone to know. “There is nothing to fear.” 

Where are you fearful in your own life? 

How is it holding you back from living more fully and authentically? 

What are you avoiding ? 

What are you afraid to do or say? 

I encourage you to reflect on these questions and see what new insights you may have about yourself and your life. I know from personal experience, the answers are truly invaluable and help me to live life more fully, with more joy and peace. 

Wisdom from Chinese Medicine to Help You Stay Well & Thrive in Spring

 

春天 The Spring Season

Michael Perfetto M.S.O.M., L.Ac.

It has long been known in TCM (Traditional Chinese Medicine) that all things are interconnected and interdependent. In this view, human beings are seen as living within the sphere of nature, not as separate entities dominant over or living beyond the natural world. We live in nature and nature lives within us. This is the wisdom the ancients used to harness nature’s energy and become aware of the shifting of the seasons within ourselves. The practice of living in harmony with yin & yang, which represents the natural flow of energy in all things, becomes essential in self awareness. The following passage is from the Chinese medical classic text Huang Di Nei Jing Su Wen:

    Yin & Yang 

This quote implies that those who know the “Way” use yin & yang as a model for self awareness and living well in a shifting world. An example of applying yin & yang is learning to become aware of the energy of the seasons to cultivate health of mind and body.

Spring, according to Chinese Medicine, is a time of new beginnings. The energy of life is surging forth and springing up out of the deep freeze and hibernation of winter. Once again, in the cycle of seasons, the spring winds of change offer expansion and growth.

The energetic system of the liver plays a very important role in our health and in TCM is associated with the Spring season.

There are 6 Functions of the Liver in TCM

1. Ensures the smooth flow of qi (energy)

2. Stores the Blood

3. Controls the Sinews (Tendons)

4. Opens into the eyes

5. Manifests in the nails

6. Houses the Ethereal Soul (The Hun)

1.Ensures the Smooth Flow of Qi (Mind & Body) 

One of the liver’s main functions is spreading and regulating the flow of Qi (energy) in the body and in the mind. It is similar to springtime when there is a burst of motion and life as compared to winter when the energy is still and low.

When the Qi is not moving smoothly one can
experience: pain, anger, depression, tight muscles, headaches, irritability, and fluctuation of mental states.

2. Stores the Blood

In TCM, blood is considered more than the substance that nourishes the body. The blood also houses or grounds the mind (our consciousness). The blood gives us the capacity to feel and perceive the world around us. The liver is in charge of the storage and movement of the blood. The blood circulates to the muscles and sinews when a person is awake and back into the liver when asleep.

When blood is deficient on a physical level one will feel weak, the sinews will tingle and may cramp up, one may experience blurry vision (another function of the liver is to nourish the eyes) and dizziness. On a mental level one may feel depressed & aimless.

3. Controls the Sinews

The liver controls the sinews, which in the context of Chinese Medicine are the tendons. The liver is responsible for mobilizing the blood that moistens and nourishes the tendons. When the blood is deficient one will experience spasms, cramps, numb limbs, difficulty moving the limbs and tight movement of the muscles.

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4. Opens into the Eyes

In TCM the blood the liver is responsible for nourishes and moistens the eyes. Someone with deficiency of blood may experience blurry vision, “floaters” in one’s vision and poor eyesight.

5. Manifests in the Nails

The fingernails and the toenails are considered to be an extension of the sinews (tendons). One with a deficiency of blood will have brittle ,dry and cracked nails.

6. Houses the Ethereal Soul (The Hun) 

The TCM view of the mind is fascinating. The Hun (Ethereal soul) is rooted in the liver and is the aspect of the psyche that influences one’s capacity to create life plans and one’s sense of direction. The Hun is also the source of dreaming, creativity, ideas and inspiration. When the liver energetic system is out of balance, the hun may be affected. In this case one may not sleep well, have nightmares, excessive dreaming, lack of direction and vision in life, lack of motivation, lack of courage & manic (overactive liver) behavior or depression (deficient liver).

The Emotion of Anger  

The emotion associated with spring is anger. The word “anger” in english does’t fully represent what anger means in the TCM sense. Anger is the energy of the propensity or possibility of change. It is the movement of beginnings and new directions. It takes massive effort and energy to start over; whether one is staring a a new career, relationship, moving, a new mind set, etc.

A lack of harnessing the energy of anger may present the picture of lack of motivation, movement and courage. Getting stuck in anger may look like rage, frustration and irritability.

10 Tips From Chinese Medicine for Staying Well & Thriving in Spring

Chinese Medicine teaches us that we can become aware of and harness the energy of the seasonal changes to live well and healthy. The Spring season is the time to utilize the upward moving energy to create a new direction in our lives, that it may mature in summer and be harvested in Autumn. The liver is the energetic organ system associated with the spring and is in charge of the smooth flow of energy in our body and mind. It also controls the sinews and stores the blood, manifests in the nails and opens into the eyes. The Liver also houses the Hun which is the part of our psyche that is in charge of our life direction, dreaming, courage, and inspiration. The following is 10 tips from Chinese medicine will help you harness the energy of spring!

#1 Light Exercise

Exercise mobilizes the blood and moves Qi. This movement will help keep the body’s Qi in motion and prevent stagnation. If we don't follow the upward movement of spring, one may become stagnant and suffer from weakness, pain, frustration and depression.

Light exercise could be a short jog, yoga, qi gong or simply a stroll around the neighborhood or a park.

#2 Stretching

Remember that the liver is in charge of the sinews and that Spring is the time of the liver. Stretching keeps the meridians and blood flowing and keeps the body and mind flexible and balanced.

Implementing a morning stretching routine is very helpful in the spring. Yoga and tai chi are both excellent stretching practices. The qi gong / dao yin form “the Eight silk brocades” or “Eight silken movements” is an exceptional practice that involves stretching.

Here is a link to the Eight Silk Brocades: https://www.youtube.com/watch?v=3K-0JpiJu-o

#3 Eat Greens and Fresh Food

Green is the color associated with spring and it is not hard to see why! The trees are blooming and all of the plants are rising up from the ground. During Spring one should invigorate his or her qi with foods that are fresh. Eat sprouts and leafy greens like spinach, dandelion, chard & kale. Avoid eating too much greasy and heavy foods during spring. 

#4 Spend Time Outdoors

“Move through the courtyard with long strides. Dishevel the hair and relax the physical appearance, thereby cause the mind [to orient itself on] life.”

(Unschuld & Tessenow , 2011)

Get outside! Just like this quote from the Chinese medical classic the Huang Di Neijing Su Wen says :“dishevel your hair and relax your physical appearance...” Get outside and relax! Experience the changes of the season of your self. Being outside is healing and inspiring in itself.

Here is a link to the Maryland State Park Directory: http://dnr2.maryland.gov/Publiclands/Pages/parkmap.aspx

#5 Set New Goals

The liver houses the Hun, which is the aspect of our psyche that influences our life direction and vision for the future. Utilize the Spring energy to set new goals and plan for the year so they may mature in summer and their benefits harvested in Autumn.

#6 Spring Cleaning

Spring cleaning is more than just an expression that we hear every year at this time. Use the forward moving energy of spring to clear out what is stagnant in your environment and in your self. This is a perfect time to clean out the house or office. Practice letting go of the past and set a clean slate that is ready to begin anew.

#7 Be Flexible and Kind to Yourself and Others

Anger is said to be the emotion connected to Spring. As I mentioned before, anger can be thought of as the propensity or possibility of change. When we become resistant to change it is easy to become irritable. This is a perfect time to cultivate benevolence to self and others. Benevolence is not just superficial kindness but understanding of our attachments and resistance to change. It also applies to projecting outwards onto others our our own thoughts of upset. Practice being flexible with change and letting go of exceptions that are not met. Learn to be like bamboo that grows tall and strong but is flexible and does not break in the wind.

#8 Be creative & Express Yourself

The liver and the Hun influence creativity and expression. One way to move and cultivate the energy of the spring is do some creative work. Using our creativity us helps to express and mobilize our ideas and feelings. Some examples are: Writing music, journaling, dance and gardening, etc.

#9 Take Action

The gallbladder forms a pair with the liver. The liver energetic system is more involved with planning and the gallbladder energetic system more with the action. Don't forget to take action with your new goals. Use the Spring energy not only to plan but to make them happen!

#10 Acupuncture & Herbal Medicine

Acupuncture & herbal medicine can help harmonize the energy of the body and promote the liver’s function of the smooth flow of Qi. They can also help to build and mobilize blood, relieve pain and weakness. They can both calm the mind and help with depression and anxiety. They can also help with spring allergies and the difficulty that can come with the changing of the seasons. .

The body is a complete ecosystem, having within all that is needed for good health. But our environment and our thoughts and where we place our focus can put the body at risk for operating in harmony. TCM provides support in the form of acupuncture and herbs to fill the gap and bring the nine steps above into harmony. Step into Spring this year with renewed understanding to help you work with your body.

References:

Unschuld, P. U., & Tessenow , H. (2011). Huang di nei jing su wen: An annotated translation of huang di's inner classic - basic questions. (Vol. 1, p. 30, 45). Berkeley: University of California Press.

Observing the Winter Solstice

If you would have asked me to describe the seasons 10 years ago, I probably would have told you about the major holidays throughout the year, when school was in session, vacations, my birthday and the basic characteristics of Winter, Spring, Summer and Fall. They were mostly changes that I saw external to myself, shifts in weather that didn’t have much of an impact on ME. This changed drastically over the years . A particular memory of winter comes to mind that gave me more understanding about “nature” and the seasons.

It was in the “dead” of winter and on that particular day I was inspired to write some lyrics for a song. I decided that I would go to Lake Needwood, a local park here in Maryland, because being outside usually heightens my creativity. It had already been snowing that day and when I arrived at the park nobody was there, I was the only one. I went deep into the woods where I sat on a fallen tree that gave me a view of the frozen lake. There was complete silence, except for the sound of the snow falling around me. I could feel the cold through my gloves and I was aware that I was holding my body very tense, shivering every now and then. Everything around me was a grayish hue and lacked vibrance like that of a forest in the spring or summer. I sat there for an hour or so without the desire to write or move. I simply just wanted to be there hands in my coat pockets observing the quietness outside and interestingly, myself. In that moment I began to learn that”Nature” is not an external phenomena that I am separate from, something that I simply observe passing me by. It started to dawn on me that winter lives in me as it does in all other things.

When I began to study Chinese Medicine and the fundamental principles of Yin and Yang this made even more sense. Yin and Yang are polarities, opposite forces of the same source that create the environment for life; day and night, hot and cold, fast and slow, male and female etc.

Yin: night, cold, slow, female, winter etc.
Yang: day, hot, fast, male, summer etc.

There is no Yang without Yin and no Yin without yang.

I am writing this post because the winter solstice on December 21st is upon us. The winter solstice is the peak of the yin energy of the whole year. It is the day with the least amount of sunlight and most amount of darkness. It is considered the deepest part of winter.

Winter according to Chinese medicine is a time to conserve our essential energies in preparation to have a healthy spring and summer. It is also the time of the Kidneys and the Bladder, both organs that hold and distribute this essential energy throughout the body.

In order to conserve this essential energy we must:
1. Find time to rest
2 Reflect or meditate
3. Nourish ourselves – eating nutritious foods like root vegetables, warm soups, and bone broth.

I encourage you, amidst the busyness of the holidays, to take some time to be still. Allow yourself to “hibernate” and be in winter. The condensing and storing of our energies during this time of year have a great impact upon us especially when the yang rises into spring and summer.

What is your experience of Winter?
What do you notice in yourself?

A Simple Meditation While Drinking Tea

Every morning I set aside 10-15 minutes of my time to enjoy brewing green tea. I treat this time as a mediation, using my senses to ground my awareness in the present moment. In China and Japan there is actually a tea ceremony which requires great skill and mastery to perform. The purpose of these ceremonies is not just about drinking a wonderful cup of tea but to develop gratitude,focus & presence.

Tea, which is the leaf of the camellia sinensis plant, is also considered an excellent medical herb. It is a Bitter, Sweet and cooling herb that has been said to : calm the spirit, clear vision, clear the head, strengthen the teeth, and increase our qi (vital energy).

Considering that I just received fresh picked tea from an organic small family farm in China, I am inspired to share this ritual with you!

My preferred method of brewing green tea is with gaiwan , a porcelain cup with a lid. I brew the tea in the gaiwan then pour it into a small pitcher. From the pitcher I pour it into a small tea cup. I find that drinking the tea in a small cup allows me to taste the flavors better.

Step 1: I always do my tea meditation in a place where I am not distracted by my computer or phone. I then take few deep breaths to begin.

Step 2: I open the tea container, close my eyes, and breathe in the aroma. I notice what I feel in both my body & mind. I let go of names & descriptions and simply observe. This is step is always very calming for me. The aroma of the tea is very strong and I normally notice a rising sensation to my head from my chest. I also notice a sensation on the middle and sides of my tongue.

Step 3: I carefully put the tea into the gaiwan and brew it with 170 degree water. I then decant the tea into the small pitcher. I open the lid to the gaiwan and breathe in the warm aroma of once brewed tea. The aroma of the tea changes after being steeped. I then pour the tea into the small cup observing the color of the liquid. I close my eyes and drink it. Again I simply observe my body and mind, without labeling anything (for example: labeling a flavor sweet or bitter). I then place my tongue on roof of my mouth, behind the teeth, close the mouth and exhale through my nose. This creates a blend of the senses of taste and smell, while I again simply observe.

Step 4: I brew the tea again and repeat the process. Normally I do 2-3 brews for green tea.

Step5: After I am done drinking and observing I practice being grateful. I practice seeing the sun, clouds, rain, and earth that helped the tea grow. I see the hard work and tedious tending of organic tea by the farmer. I become grateful that the tea can be shipped to my house all the way from China.

I always feel relaxed and calm after my tea drinking meditation. This practice helps me remain present throughout my morning and afternoon.

I encourage you to try this meditation and commit to practicing it for a few days. I find it especially helpful in the morning because it can help me set the mood for the day. You don’t have to brew your tea in a gaiwan, using a mug with a teabag or strainer could work just fine. If you don’t like tea you can use Mate, Coffee, or other herbal teas like rooibos or chamomile . This practice is all about using our senses to become present.

Healing and the Recognition of Impermanence

The exploration and cultivation of the inner terrain that is my mind has been an essential aspect of my own healing. I don’t consider healing simply the removal of a symptom. Far more fruitful and empowering to me is the journey and experience of being mindful of the roots of my suffering.

I have learned that all things in this world are connected and in a constant state of transformation which move through the seasons of birth, maturity, transformation and death. The rivers, forests, human lives, relationships and trends are all born, grow and will one day fade away. At first thought the fact of impermanence was morbid and depressing to me because I had accept the fleeting nature of my own body, the people who are dear to me and the things I love to do. Allowing myself to accept and respect the awareness of impermanence has opened the door to gratitude and inner peace by helping me observe my attachments.

I am aware that when I suffer, physically or psychologically, that I become stuck and I cling to something fleeting.. whether it be a habitual way of being, my love for green tea, my career, my daily routine, a relationship, or my possessions. When I suffer I feel tense, I clench my jaw, my mind becomes cloudy, I become unproductive and sometimes experience my heart beating faster and harder.

I am not encouraging anyone to give up all the things they love but to be mindful of the tendency to grasp for things, experiences or statuses to be happy and well. The simple acknowledgement of impermanence allows me to be witness to that which is much larger than my individual self. This in turn allows me to be at ease while observing birth, maturity, transformation and death as they show up in everything. When I recognize this, I suffer less. My mind becomes clear, I am at ease, relaxed, and productive. I become empowered, recognizing that my well being is dependent upon on my own thinking.

Where are you stuck in life?

Is your well being dependent on an external circumstance, object or status?

Are you in acceptance of the temporary nature of things?

Like a bell that calls us to be silent, I am asking you to explore the deeper aspects of what you allow to cause you pain. I say, that if we live with the acceptance of impermanence in our minds, we can be aware of the root of our suffering and begin to live with more ease.