Evolution Medicine: Meditations for mind, body and spirit - by Sonya Lazarevic MD

Dear Listeners,

I’ll be brief as I’m traveling, taking time to rest and reflect on the mid-point of the year.

Today’s meditation emerged from the waters of the Mediterranean, which themselves have a story and history. Nonetheless, I found a place, a space, that embodied stillness, movement, darkness and light- translated into this meditation.

Forgive the audio, I didnt have my better mic with me yet strove for a more layered expression of meditation.

If possible, focus on the journey, the message, allow the words and tone to carry you through the end. Feel free to use the image below as a space to start from. Take it in with every fiber of your being…. and the space between.

Please share this with anyone who may benefit from a little peace of mind, a brief respite from the day.

As always, take care of yourself. SL

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Dear Listener,

I’ll be brief today- I’m continuing to receive stories from patients regarding an unshakable fatigue. I decided to record a longer guided meditation to facilitate rejuvenation. Length is an experiment for me, lets see how this goes….

Next month I hope to share futher thoughts how we might adapt and grow despite the circumstances.

As aways, take care of yourself and please feel free to share these if you think it may help someone. SL

Beautiful tall wild grass

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Dear Listeners,

It is late in the day and later still in the month, and like many, I’ve been wading through the churn of work, side projects, and my own health. This personal backdrop—coupled with the larger whirlwind we all seem to be navigating—led to the creation of today’s meditation.

In a world accelerating toward ever greater complexity, there is perhaps no more important act of self-preservation than the deliberate pause. While the concept of a “vacation” is appealing, its execution can be challenging: travel may be impractical, schedules too rigid, and caregiving demands unrelenting. The result? Rest becomes deferred, indefinitely. No bueno.

Today's meditation offers a modest alternative, but a method for the long haul: a guided visualization, crafted to encourage deep relaxation and nervous system recalibration. I came to this out of necessity. A brief yin yoga class today—of 20 minutes— was enough to refuel my system and remind me of the cumulative value of repetition, nourishment and quieting down. When a few of my patients echoed the need to relax, it became clear it was worth recording this and sharing.

The pace of change in our external environment shows no sign of abating. If the world won't slow down, we have an opportunity to find ways to regenerate amidst its current. This is no easy task! Practicing radical acceptance—meeting reality as it is, without resistance—can be a powerful balm. It is, in fact, a meditation in its own right. Naming “what is” without attempting to alter it, even momentarily, can loosen the grip of tension and create inner spaciousness.

Consider this offering a resting place. A small sanctuary. A space to lay down your mental burdens, however briefly, and step outside the stream of busyness to reconnect with something quieter within.

As always, take care of yourself. SL

for the heck of it, check these articles out

Relaxation and Nervous System Regulation https://doi.org/10.1016/j.mehy.2012.01.021

Mind-Body Restorative Practiceshttps://doi.org/10.1001/jamainternmed.2013.13018

The impact of stress on body function: A review https://pmc.ncbi.nlm.nih.gov/articles/PMC5579396/

I love this guy John Kabat Zinn The Science of Mindfulness (even though todays meditation was not a mindfulness practice) : https://greatergood.berkeley.edu/video/item/the_science_of_mindfulness

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Dear Listeners,

It’s been a minute since my last post. I’ve been preoccupied with changes in my work, followed by other demands pitched in my direction. When one meaningful shift occurs (I moved offices), it has an uncanny way of rippling through other areas of life—work, relationships, devotion, and recreation. My wake and sleep cycles shifted, morning routines adjusted, family visits improved, meditation changed, and the number of in-office days increased.

I’ve also seen these patterns mirrored in my patients’ lives—new careers, jobs lost due to political crossfire, others hanging by a thread amid economic shifts. Multiple moves. Deaths. Lapses. Newly established sobriety. ‘Light bulbs’ going off in sessions.

February and March were a jumble. Things have mostly settled, but into a new rhythm—a different hum. The busyness hasn’t disappeared; it’s just taken on a new pattern. I wonder if others feel the same—change has become more nuanced, more complex. It asks us to stay light on our feet yet grounded, clear-headed yet focused, trusting the process despite uncertainty. Amidst cultural and political storms—locally, internationally, and even in the literal weather—it’s no small feat to simply keep moving forward.

For that reason, it might be worth acknowledging the effort it takes just to wake up each day and get enough done to move into the next week. You deserve a pat on the back for that.

The Pull of Polarization

One recurring theme in my work is the increasing pull to take sides. The “us versus them” mentality—or blaming a group—has been an infinite emotional loop we (Americans) have been caught in for at least the past decade. It subtly reinforces a victim mindset.

When speaking with patients, I encourage them to pay attention to the language used in news sources. Are the words emotionally charged? Are the images provocative? Or is the information presented in a dry, straightforward manner—even if it carries a particular point of view? Lately, I’ve noticed the speed of news podcasts is slightly faster than natural conversational tone—just enough to be subtly anxiety-provoking for an already stressed listener.

Remember this: We always have a choice. It might not be ideal, but it is still a choice.

Opinions vs. Taking Sides

Opinions are different from taking sides. Breaking free from side-taking requires a degree of unified awareness—the ability to see the full picture.

For example, in a relationship, one partner may enable the other’s undesirable behavior while simultaneously resenting it. Spouse A infantilizes Spouse B, then criticizes them for not carrying their own weight. Meanwhile, Spouse B accepts this coddling to meet their own needs but resents not being treated as an equal. Side-taking favors one person over the other. A holistic view, however, recognizes how both contribute to the dynamic.

This principle applies to personal relationships, organizations, systems—even our politically divided landscape.

The real question is: Do you want to keep stepping into these mental traps?

This is meaningful because when our minds are emotionally hijacked, wisdom loses its voice. We shift from being human beings to simply reacting beings. I see it everywhere.

Recently, after my own doctor’s appointment, a stranger approached me and launched into unsolicited political opinions. What stood out most wasn’t just his words—it was how completely the topic had hijacked his ability to read the room. There was no invitation for the conversation, no real engagement—just a reactive loop spilling outward.

Choosing Awareness Over Distraction

I continuously seek ways we can shift our internal worlds, regardless of external circumstances. That’s what I’m proposing here. Be aware of the distractions. Notice how they affect you. Observe the cost. Then do something about it. Meditation is one method of retraining your brain to temper itself.

You have a choice. The opportunity here is to shed outmoded ways of thinking and embrace a broader awareness.

If enough of us did this—if we truly understood how much we mattered—we could shift the direction of this world toward a more compassionate, aligned way of living.

A Call for Grace

Listen to today’s meditation, which invites you to give yourself the gift of grace. There’s no need to do this perfectly. For now, just do your best—one day at a time. Good enough is enough.

Let me know your thoughts and experiences. And as always, take care of yourself. Share if you find this helpful or can help someone.

~SL

Some articles/books related to the above topics of meditation’s beneficial effects and politics impact on mental health:

* 10 health benefits of meditation and how to focus on mindfulness: https://health.ucdavis.edu/blog/cultivating-health/10-health-benefits-of-meditation-and-how-to-focus-on-mindfulness-and-compassion/2022/12

* Politics seep into daily life, negatively affecting mental health: https://www.apa.org/news/press/releases/2023/01/politics-affecting-mental-health

* Meditation and Its Mental and Physical Health Benefits: https://pmc.ncbi.nlm.nih.gov/articles/PMC10355843/

* Mindfulness Meditation: https://www.apa.org/topics/mindfulness/meditation

My chives are resurrecting from the dead in CT, same day I arrived in VT hoping to get cracking on some garden work and tree trimming to find everything coated in ice. Oh well.

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Dear Listeners,

When I think more change can’t be packed into a single week, this past week happens. It is not just people, its also environment, nations… it seems as if everything has some kind of new spin to it. Attempting to observe this movement in its totality—is mind boggling. So when I see patterns like this, even if its new (but somehow related to old ones) I suggest slowing down, quieting the mind, renewing the heart.

As patterns tends to catch my eye- the one of late is on the theme of major shifts: long-standing issues in people’s lives come to a head. This could be a thing previously avoided popping up declaring a presence, or situations finally resolving after years of effort to improve. It is one shift after another. Long-building dreams find doors open, and others left dying on a vine- finally fall off. To spell it out, it’s homes lost or sold, bought or moved into, relationships ending, beginning, legal cases settling, people in good health taking tumbles, products launching, contracts signed, labs normalizing/symptoms resolving… you get the picture. It is such a curious time! People in the past who held back, are now using wisdom and taking action.

As time seems to speed up—with a sprinkle of intensity about it— how we can navigate? While in this whirlwind together, we might as well make the best of it. The question becomes: What practices can help us through these times?

I continue to return to the importance of clearing or quieting the mind and opening the heart. Sometime in 2024, I personally began leaning into more heart-centered practices. While the brain computes, analyzes and can dwell in memory—often complicating things with interpretations or stories that may not even be true—the heart offers wisdom, love and compassion. The two need to work together, but in my opinion, the heart leads.

Our minds have a habit of dividing experiences into parts, at times in disjointed ways. A common tendency among people is to label things as “good” or “bad,” “us” versus “them.” This binary thinking, often referred to as black-and-white thinking, has become amplified in recent years, driven by politics and other divisive mediums. I strongly discourage this approach. It separates us not only from one another but also from our deeper sense of connection and understanding (within and throughout). It divides us on many levels. The outer battles taken with ‘other’ more truly reflect our inner divide. Many don’t want to hear that. It is easier to look at the outside as something to ‘fix’. I suggest unity- from within, which arises from the heart.

I propose living from the heart as a solution. This re-orientation involves a re-training of consciousness, a practice cultivated through meditation and contemplation.

The heart embodies unity.

It’s challenging—if not impossible—to remain in fear, anger or judgment when living from the heart. If you find yourself stuck in those patterns (not simply feeling them, but trapped by them), ask yourself: Where is my heart?

If you’re facing hurdles or challenges, or even opportunities that feel exciting yet scary, consider change may require a leap of faith—in yourself. This perspective extends beyond psychology, though it includes it on some level.

As we move through 2025 with any of the change (turbulence or drama) it may bring, consider how you can use this momentum to change or uplift yourself. In the meantime, I encourage you to reflect on the habits, practices and settings that help you live from the heart. Heart-centered living translates to living with more compassion, love and gratitude.

May you go about your days in peace.

I thank you for your support and application of the principles I share. —SL

my dog jumping (with joy) in the snow

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Dear Listeners,

When I think about December, I picture a triple-stuffed, thick, chewy sandwich—something like those double-stuffed cookies you can buy. The month presents itself as one thing but ends up delivering three, four, or even five times its usual payload. Needless to say, I’m glad to see it winding down, and I deeply appreciate the pause that seems to hover in the air right before the new year begins.

New Year’s itself hasn’t been a major focus for me in a long time. Transitions—those moments of endings and beginnings—happen all the time. It’s really about where you choose to place your attention. The end of the calendar year is one option, sure, but birthdays, solstices, full or new moons, or even the first of each month can all serve as meaningful transitions.

If there’s a theme I’m sensing for 2025, it’s old patterns ending and new ones beginning. Some people follow the stars for guidance, and while I take those cues lightly, I do believe we have a choice: we can either become disheartened by change—especially when it feels chaotic or turbulent—or we can prepare for it, like bracing for a storm. If rain is coming, wear boots, expect to get wet, and make time to dry off.

In terms of mental health, that preparation looks like this: Get quiet. Turn inward. Tune in (instead of tuning out). Rest when you need it.

So my invitation as this year wraps up and we prepare to move into 2025 is simple: Rest deeply.

Just rest. Eat nourishing food. Move your body. Meditate. Nap. Read. Love—love something, anything. If you don’t have someone in your life you feel you can love, love a cloud, love a flower, a bird, a tree, a cat. Love yourself, or your toe.

Today’s meditation is one you can return to throughout the year—a reclined meditation. If you fall asleep, it just means you needed the rest. If you deeply relax while staying awake, then you’ve landed in a good place. If you’re mind is still running, that’s ok too, you’re just like the rest of us… simply notice it and repeat the practice, no problem.

Think of this as a restorative meditation. One which may help support your mood. You might lay flat on your back, put your feet up a wall (discussed here on a prior post Viparita Karani), or settle into a supported reclined position (see below). A small hand towel over your eyes can help dim the light and signal your body to unwind.

It’s been quite a year, and there’s another lively one ahead. Make sure you take some time out, even if its brief. You deserve rest.

Thank you for listening, and as always, take care of yourself.

this is a fantastic illustration of a supported reclined pose, it takes a few minutes to set up. You don’t have to get as fancy, at minimum lay on a blanket and roll a towel under the knees. Please read more here at HighBrow.

happy new year

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Dear Listener,

It’s been a while since I last posted—life has been busy with projects to finish and loose ends to tie up. Like many, I’m working to balance the demands of developing a clinical practice, engaging in self-care, maintaining work-life harmony, and pursuing personal growth—all while keeping this space alive.

Amid my own timeline, I’ve noticed a broader theme: Time itself feels as if it’s speeding up. Each day seems denser, packed with tasks that demand swift action and constant adaptability. Perhaps it’s just me—or perhaps it’s something we’re all feeling.

We’ve made it through the elections, leaving half the country satisfied and the other half frustrated, yet the collective noise persists. A pressing question arises both in my work and personal practice: How do we navigate the swells of rapid change while staying grounded?

As the currents grow more turbulent, I find my approach must shift accordingly. This realization inspired today’s meditation: How can we not only tolerate change but also discover an inner place of peace amidst it?

This idea subtly counters traditional mindfulness practices, which encourage observing and accepting sensory experiences as they arise. Recently, while working with someone easily distracted by inner tension, I tried a different approach. Instead of focusing on what was happening, I guided them to notice the quieter spaces within—those areas of neutrality, ease, or even absence of tension.

Using the breath as a central anchor, they scanned the body, relaxing and softening into those calm spaces. This meditation practice may resonate with anyone who struggles with distraction, a challenge more common than we often acknowledge. The guidance of another’s voice—through paced, intentional meditation—can help retrain focus and recalibrate the mind.

Over time, this process refines attention, rewires the brain and nervous system, and opens the door to subtle yet profound shifts in your state of being.

I hope this meditation serves you well and brings you a sense of steadiness in the midst of change.

Wishing you a peaceful Thanksgiving weekend

Leave a comment- it inspires me to keep doing this.

Share this post with another person who can benefit from a little grace.

Damn, i love this photo. Just took it today.

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Dear Listener,

It’s been another fast-paced month, I’m making sure to get this in before the month ends. Lately, I’ve been reflecting on my garden, now drawing to a close as fall approaches and the cooler weather wraps us in the night sky. Every time I sink my fingers into my soil, I’m struck by the symbols it offers—lessons I’d like to share here.

Each vegetable I grew had its own distinct needs, growth cycles, and responses to sun, rain and temperature. As the season progressed, almost every interaction with my plants felt like a lesson from the Earth—on life, humanity, the interconnectedness of beings. Though my garden was small, it was bustling with life.

The plants grew in unique ways, some more influenced by their distance from the drip irrigation system. These differences made me think about human nature. My heirloom tomato plant, for instance, required far more support than I anticipated. The tomatoes were heavy, their stalks gnarled like ancient trees. In contrast, the pole beans were slow to start, but once they did, they erupted with produce. I found myself curiously sifting through a jungle of vines, always surprised by the hidden beans.

The cucumbers were magical—one week, there were none; the next, I’d discover two enormous ones, juicy and refreshing. The Swiss chard fanned out like a multicolored fountain, and as for the beets, they seemed to announce their readiness by lifting themselves from the soil, saying“I’m done.” Every time I harvested, I found myself whispering “thank you” to each plant, grateful for its offering.

While these observations might seem obvious to seasoned gardeners (I’m a novice), I couldn’t help but draw parallels to human beings. We often expect ourselves to have the same needs, the same capacities, but that doesn’t seem the case.

Though we share a common design— the nuance of our temperaments, bodies, and minds seem further shaped by our genetics, environment and the sum of our experiences. A pole bean, whose nature is to climb and twist, may wonder why it can’t fan out with vibrant colors like the Swiss chard next to it and may ask why it has differnt sun shade and environmental preferences. There’s nothing wrong with the pole bean; it’s just different, with its unique nature.

In my work, I at times find people forgetting to honor their basic needs, much like the fundamentals of gardening. They press forward without adequate sleep, movement, hydration, or nourishment. People vary: some crave the sun, others need the tranquility of water. Some thrive on nine hours of sleep, others feel refreshed with six. For some, walking is ideal, while others find joy in swimming—or their daily work provides enough physical activity. One is not necessarily better than the other, it is a question of optimal match.

If you’ve never tended a garden, I highly recommend it. It’s a gentle, humbling experience. Even though my lettuce was a mess this year, I’m looking forward to what next season will bring.

Thank you for listening to today’s meditation, its simple but intended to be quieting as we transition into the new season. Take care, SL

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Dear Listeners,

It has been a while since I last wrote.

I often see August as a pivotal moment, a time for reflection, recalibration, and preparation for the season ahead. It serves as a respite before the holiday rush and the onset of a new year. During this pause, I find it valuable to consider the past year's trajectory and our current moment in time. We are amidst profound changes on economic, political, cultural, and environmental fronts. In light of these multi-dimensional shifts, I encourage us all to take a moment to breathe, to consider how these transformations affect our daily lives—our work, relationships, leisure, and spiritual dimensions—and assess which areas may require attention or adaptation as we move forward.

As I have mentioned before, while the world changes and finds new pathways, how do you envision your personal world? How do you want it to look, be, or feel? Can you be creative in your approach to these questions? Perhaps you could design something that does not yet exist in your community. For instance, if your vision includes fostering peace and connection among neighbors, could you host a potluck that brings together people of different ages, backgrounds, and household types? Such an initiative might encourage participants to see the common threads of humanity that unite them, countering the prevailing trends of divisiveness—a courageous act in today's world! Alternatively, you might choose to volunteer with a local organization that has long needed your unique human touch.

Clarity of mind and emotional calm can foster the exploration and expression of our creative capacities. Even simple, mindful activities—such as taking a long walk without distractions, raking leaves, tending a garden, washing dishes by hand, or cooking from scratch—can help. And, of course, creative arts remain powerful tools for self-expression and healing, whether through writing, drawing, playing music, painting, pottery, or knitting.

Why is this important? We often underestimate our adaptability. Although many of us resist change, muttering, “I hate change,” the truth is that without adaptation, few of us would have achieved our current successes. Every decision we make reflects some degree of change and adaptation. Often, adaptation requires creative, unforeseen solutions. Reflect on the more challenging moments in your life; was there a decision delayed, and did that delay come with a cost? I believe these times invite us to allow our adaptability to flourish. Through self-awareness and cultivating a quiet mind, we can shape our attitudes and responses to life. We have the option to thrive in difficult times, rather than merely react to them.

Today’s meditation is one of many tools you can use to change your state of mind. The timeless prism of peace, is a space which ultimately resides within you. Regularly visiting this internal space can allow you to perceive the world more clearly and act with a sense of purpose aligned with your true goals.

Thank you for listening. SL

* Fredrickson, B. L., & Joiner, T. (2002). "Positive Emotions Trigger Upward Spirals Toward Emotional Well-Being." Psychological Science, 13(2), 172–175. This research shows how positive emotions, such as those cultivated through creative and mindful practices, can enhance emotional well-being and adaptability.

* Taylor, S. E., & Stanton, A. L. (2007). "Coping Resources, Coping Processes, and Mental Health." Annual Review of Clinical Psychology, 3, 377–401. The study explores various coping mechanisms, including creativity and mindfulness, which can significantly impact mental health and resilience during periods of change.

These studies highlight the connection between mental clarity, emotional regulation, creativity, and overall well-being, validating the importance of reflective and creative practices in navigating times of change.

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Dear Listeners,

Some thoughts on nature;

Recently I had an opportunity to spend some time outside in a field for a day or two. There was a lot going on last week demanding my attention mostly related to work but otherwise personal. Everything felt heightened, as if the volume turned up a tiny bit — more.

The soil, the plants, kept calling me to come out and take a look. Explore. Investigate. Learn. I was amazed to have the moments I did, to squat over the soil and dig. Just dig. Dig for the sake of digging. How right it was. The mount of bugs and worms was surprising- don’t hurt them! I could hear a little kid say. There is a whole world down there under our feet. As I dug, the colors and patterns changed. Rocks appeared. Pesky rocks, though pretty. A stripe of what seemed like loamy soil appeared, it was weird. Like a surprise of vanilla in a chocolate on chocholate swirl cake. I imagined this little piece, this tiny patch, to be connected to the whole. Just as I might touch the tail of my dog and his ear flinches. As I dig into the soil, does another patch of earth somewhere else utter something, does it brace or release a sigh. I wont know, but for now I dig. When the hole was deep enough, I took my neighbors plant gifted to me and placed it in. Her soil was so much darker than mine, she was so close by. Hmm, how does that work? Too many questions. Which leads to more thinking, so I return to the soil and dig some more. Insert more plants. I covered them, just enough, watered once the sun eased up on all of us. Then checked on it the following days. I even said good morning, and the plant just stood there intent on growing, knowing I was observing. It was embodying its nature, standing in its new home with new neighbors I replanted from other places. An entire system, to know, to learn. It feels ancient, yet modern as the world changes this very moment. Somehoe the essence of certain human natures continue on.

Where this leads we shall see. The garden, the meadow, are a grand experiment. As is life. When possible, try to enjoy the process of it all.

Today’s meditation was inspired by a meadow I visited, and the one that silently awaits our attention- offering its riches and wisdom if we so chose to listen.

Thank you for subscribing. If you find this useful please comment and share it with others! Take care of yourself.

A little red clover peaking up.

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