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

Dear Listeners,

Where to begin?

The degree to which life, culture, nations, technology are changing around us is expectantly high. The movement is fast. Somehow, amidst this change, it seems we collectively passed through a threshold into a new time. Why do I say this? Using a small (but not insignificant) example will be easier. Recently AI was integrated into a number of products I currently use (personally and professionally) without opting in or out. This became a moment of wondering - when did we decide on this? Simultaneously, a few websites declared whether AI was used or not. Then there are AI beauty pageant and virtual humans are, in essence, multiplying…

As change takes root, in many areas in life as we know it, I return to a few simple methods to remain grounded mentally, emotionally, spiritually, physically. This means tending to the physical body via nutrition and movement, emotional body via expression and connection, mental body via focused attention, mental engagement and quieting practices, and spiritual body through nature or prayer (for example). I’m going return to this paragraph to provide links (and cross links), but must get this out now. While we navigate the storms, today’s meditation offers to help you experience your personal rhythm, and by using your imagination, help you anchor yourself in peace.

If you find this useful please comment and share this with others!

Take care of yourself.

may your mind capture the quietness of this statue

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Dear Listeners,

I was sitting at the gate of a LaGuardia flight when I heard, then felt, a rumble. I looked all around, to the left, the right, above and turned around to peer through the thirty foot wall of glass facing the runway searching for a mechanical cause. It felt like a giant subway passing underneath, one which generated greater oscillations rattling the walls and ceiling. I returned facing forward, thinking, thinking... and faced the guy sitting two seats down who was previously furiously typing, now fingertips suspended from his keyboard. I said “earthquake????” in disbelief.

He shrugged.

Taking in the movement... it quickly ended.

Despite articles (online) about peoples panic and fear about this NYC quake (which was one that spanned the eastern seaboard), travelers in LaGuardia Airport were unusually calm. Thankfully. With some reflection, it seems an invitation to contemplate how we might cultivate calm as we face change, adversity or any version of strain.

Some events, like our elections, are lined up to unfold this year. Others, such as the eclipse tomorrow, are celestial occurrences (outside of human design). Both carry a variety of meaning to people and depending on personal beliefs/values, may generate an array of responses. Our reactions are a point of interest to me, because despite occurrences, we have the most control in how we respond to experiences.

The eclipse is another example, drawing hundreds of thousands of people to parts of New England's some what not-so-densly populated areas. Locals have been alerted to stock up on food, water and gas just to prepare for the throngs of celestial gazers who will in a matter of hours withdraw like a magnetic tide back into the deep.

I'm going to suggest here, that listeners take this event (and others to come) as an opportunity to practice meditation. Consider it as a way to book mark peace in a sea of energy and movement, tomorrow- while the sun resets its relationship with the earth and moon. Instead of going outside of yourself, go within. Find balance between mind and emotion, by resting with the breath. It is an interesting point to pivot, the moment of darkness seems to create an opening to examine who we really are, deep inside.... beyond labels, form, ego.

A question for you- are joy, peace or love elements which fuel your engine? help you rise in the morning? If so, what in the past brought that to your attention now, how might you build upon that... for you? If its something else, (it must be uplifting and independent of anyone else to create) what might it be? Reflect on this, and enjoy your tomorrow. Wherever you might be on this Earth.

Please feel free to share this post + meditation with anyone you think might find it useful. Take care of yourself.

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Dear Listeners,

Paying attention to the shifts in season leaves a quietness worthy of taking a moment. As this holiday weekend (in the US) wraps up, allow yourself to pause, be present so you may renew for the spring to come.

Enjoy todays meditation on the night sky within. Share if it moves you.

SL

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Dear Listeners

The role of cold water exposure on mood, sleep and well being is a curious topic on my mind. Generally it is a method used for reducing inflammation post work out (for athletes), but also show some benefit on mood/energy/focus (increasing dopamine, epinephrine and norepinephrine) and supporting metabolism via activation of white fat (metabolically inactive) to beige and brown fat (metabolically active… which you want!). It can help improve vagus tone (the “rest and digest” nerve) which serves a role heart rate, immune function, reflexes, breathing, GI functioning. Generally, the recommendation is go slow and start at 55-60 degrees (plenty cold!) which works for most people.

I’m including some resources in the links embedded in this page for your review so you can make an informed decision with your health care providers… this is not recommended for some medical issues (various types of heart disease, blood sugar issues, neuropathy, cold agglutinin disease or if on certain medications). Please read more and nerd out- here (Huberman goes deep in this one), here with cleveland clinic, here with the American Heart Association… This is a bit more on the vagus nerve itself. If you wish to read more about temperature and the vagus nerve, go here to this pubmed article.

Personally I’ve found it helpful improving mood, stress and sleep… and a heck of mind shifter. After my own experimentation, combined with understanding the risks and benefits, I began suggesting it to a few patients who were of general good health then then seemed to have these features;

* may tolerate this type of exposure, likes water

* prefer non-pharmacologic methods for stress reduction/mood improvement

* have limited income/resources/time so an at-home practice is a good fit

* seek physical interventions to clear the mind

* have a history of responding to body centered methods to shift mood/stress

Feedback revealed preference and personal styles that gravitate towards options; a cold foot bath (any time of day or twice a day on bad days), vs a cold rinse at the end of a shower (in the spirit of DBT), vs a cold bath for 30 seconds to 2minutes max, vs a “cold plunge” (can be expensive and extremely low temps). I do not generally recommend swimming in the ocean, lakes or rivers because of the multitude things that can go wrong (hyperthermia, cold shock, slipping, no place to warm up, etc…). Most patients of mine are not skilled survivalists, campers or whatever that genre can be called, so why start now?

All of my patients (small N of 12) who adopted this have responded very well to cold rinse at the end of a shower or a cold foot bath. A few have worked up to a cold bath (at home) which they find helpful for their mind and tolerate well. Even though the evidence is not as robust for mental health uses as it is for reducing inflammation, the feedback I get is that it is helps for sleep, focus, anxiety and mood- this results in less PRN’s. Mind that this is part of a broader recovery plan in which lifestyle changes support reducing stress, eating better, healthier sleep habits, encourages meditation, movement… supporting parasympathetic tone.

I thought it important to speak briefly on cold water exposure as a tool because I think it can play a useful role in self healing. I consider the healing a process that starts with self-acceptance with one’s health, as it is. The builds upon it via a process of discovering what works harmoniously with one’s mind, body and spirit. Sometimes mental-emotional peacefulness needs a ‘gentle assist’ on a physical level. Emphasis on gentle- because a default can lean towards inflexible, hard or pushy.

Health emerges from a divine design and calls for loving attention.

The meditation today incorporates the vagus nerve, which helps us tolerate stress and anxiety amongst many of the functions listed above. If you find this post useful please share it with one person you think may find it helpful.

SL

Snow, an opportunity to change the mind.

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Dear Listeners,

You might have noticed things are still ramping up, not only pertaining to the election, but a host of other social and economic issues. Pressure builds, speed picks up, and peoples nerves are getting worn.

In the midst of this, this month (and possibly quarter year) feels like a pivot. An opportunity to take action towards a novel direction which on one hand- may need a dose of courage and bold action… on the other hand- invites a softness desperately lacking in society. The latter seems to reveal itself when outmoded patterns shed themselves and the heart unfolds. This is a challenging but not impossible task as we wade through the weather fronts of fear and anger. The same old way doesn’t look like it will end well.

Alternatively, this pivot can be seen as a gentle invitation to not hold back. From what? Who you are, as a fully engaged human, becoming the person who can take right action in the most loving manner… towards oneself (first) then others. And do it, no matter what.

‘Not holding back,’ as I see it, emerges from a clear dialogue between you and yourself- on the deepest imaginable levels.

Don’t forget to remove others from this equation, they wind up creating static in the process, and distracts from purpose (or other essential expressions). Not holding back is in a way- letting go, becoming an unfiltered you. Filters are misperceptions, or judgement about oneself/others and trace back to parents. This is not to blame them (they had their own inheritances) but serves to identify origin, context and all aspects of self that get trapped in this web of thoughts.

It is up to us to identify agency within and decide what to do with the information we learn (eg; what happens when we step step outside of an old paradigm? What can be done from this new space? Right now, not tomorrow, not next week.)

While the world goes through its fluctuations, consider this an opportunity to squirrel away/build habits that cultivate peace, stability and/or clarity within. Leaving a margin for this ‘state of being’ makes it easier to navigate the terrain of thoughts and feelings out there… and within.

The meditation in today’s post invites you to find this place within. Consider sharing this post with one person. More often than we realize, others seek peace and don’t know where to start. Lets yourself embody the change you wish to see manifest around you. One step at a time. SL

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Dear Listener,

The past ten days had a surprising degree of social convulsions and behavioral earthquakes. There was an intensity about multiple sudden or rapid shifting behavior which left me (and a few others I checked in with) with a common response - move slowly and intentionally as you pass through this time. Over a two day period people around me reported multiple motor vehicle accidents, serious near misses, wreckless driving, and so on. Unrelated to driving, other reports came in regarding family/friends with hospitalizations, sudden severe symptoms, sudden death, and a new tumor (all unrelated to my patients). I imagine, depending on your line or work or the places you traverse, you might be seeing different kinds of irregulatities. Pay attention.

The volume of these reports can be overwhelming. Digesting multiple difficult events, at once, stretches the limits of our minds and hearts. Despite this chaos, I’m impressed with some peoples’ resolve, their determination to adapt, to prevail and find ways to remain creative, to be communicative and stay connected to their bodies. The degree to which this is occurring almost feels as if our world is splitting apart into two which will co-exist side by side. It is strange to think or write this thought.

When turmoil catches its pace, I slow down, regroup, and try to return to habits which keep me alert and attentive. Adaptation requires a degree of mental, emotional and even physical flexibility. I can also call it an ‘elasticity’ of the brain/central nervous system. In response to this oddly intense time, I’ve created the following meditation to brighten and breathe space into our delicate nervous systems, which can use some support. Going forward, similar to prior posts, consider ways you may slow down, take a pause, enjoy a hot bath, a cold plunge, dedicate time for a nature walk or to be with a friend… if you haev read some of the prior posts, you may have a mental checklist of what feeds your soul, quiets your mind and sooths your heart. Possibly write it down so you may review it each day upon awakening.

Please join my effort to spread hope in the world and share this post/meditation with anyone that might benefit from it.

Have a peaceful holiday and take care of yourself.

I’ve been working on a essential oil blend and noticed the delicate red ribbon of rose oil hovering in the solution….a symbol of ease and grace.

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Dear Listeners,

Taking sides is ramping up in incomprehensible ways these days. Stories are trickling back about people being asked, directly, even minors (?!) regarding what side they are on, who they support or hate. Pick a topic, people are asked. It is extreme and I am not sure it is slowing down any time soon. Politics firmly established this pattern in the US and Europe, the war in Europe stepped it up last year, the war this month in the Middle East felt like a pile-on. Whats next? I don’t know, but when I see a trend, I think “adjust.”

It is unfortunate, taking sides in my opinion generates a split which ultimately becomes internalized within (eg: you can’t talk to that person any more because of X; if you don’t join us in Y you must be with Z- bleh!). Phrased that way, it sounds tribal, maybe it is. If so, that terribly old pattern of human organization tends to exercise it self in primitive ways- the kind that lacks wisdom and operates from survival.

Taking sides means living in a split, runs the risk of generating a war within. I suggest union within, blending, harmony. That sounds strangely revolutionary. Can you imagine your delicate and refined neuro-endocrine system working in a battle field? The cost is extreme burn out or life itself.

It is an unsustainable state of being.

When I see/meet/read about people existing/dwelling/operating from, for periods of time, rage or fear, I reflect on the havoc stress has on hormone levels, immune system and the ability to assimilate nutrients (see above link for article). It might sound as if I’m exaggerating, however people are losing sleep and appetite over public issues, they are losing friends, burning with resentments… some are understandable. The flip side is that intense emotions form a lock-box that is hard to exit. Lets call it an infinite loop.

It is challenging to change the world, so this blurb today is to help those who want to take action in a more accessible way- within themselves. Below are a few suggestions as to where you may begin when rebalancing the nervous system. With practice these suggestions can support improved sleep, reduced anxiety, promote clearer thoughts (improved concentration)… while the world convulses.

Do what you are able to do.

Starting small is fine, when you can build it up. As you increase frequency, apply a diversity of tools, maybe rotate them if bored. Improving stress tolerance = that magic word-resilience. Start with 5 or 10 minutes a day. Keep it small. Begin with “tiny little power moves” that lead to a path of regaining the self.

* first step: review what can be subtracted/added to your environment, is it light pollution (use an eye mask), noise pollution (use ear plugs), stopping the 24hour news cycle, limiting exposure from a person, screen free hours, or if stuck indoors do you need more time outside, if isolated would it help to meet a friend for a walk or coffee … once you do that, consider below actions

* today’s meditation, a journey to a peaceful place within

* consider finishing off your shower with a half or full minute of cold (only) water, or dip your hands and/or feet in cold water (50 degrees!). this can help improve your body’s polyvagal tone (tone the vagus nerve which governs rest and relax, needed in multiple system functioning). Read more on polyvagal here and here

* consider Dr Weil’s 4-7-8 breath which helps improve sleep, reduce stress, reduced blood pressure

* consider dietary changes such as reducing caffeine/stopping after 1pm, stopping sugars/ fried and/or processed foods, incorporate more fruits, veggies, lean meats (within dietary restrictions) so your body has proper nutrition and energy to face the day- instead of pouring sludge into your gas tank, chose quality fuel

* take mini-breaks during the day, practice a 5 minute meditation every morning or night

* take a deep sigh before speaking, answering the phone, responding to an email or text so you may ‘arrive’ before jumping into something new

* review the recommendations for sleep hygiene, in my work I find improving sleep at night helps a person face stress with more reserve, consider stopping alcohol and nicotine amongst other substances that disregulate or disrupt sleep

* don’t skip breakfast or lunch any more (and substitute it with coffee or a cigarettes!)… I’m surprised how many people do this, it needs to be said

* step outside in the morning and let in the sun, or light (if a cloudy day) to illuminate your face

* its not just woo woo: finds ways to express gratitude even about the smallest things like a parking space that made your journey easier, thank someone, pray, write in a gratitude journal, read more- here

I remain hopeful- that each of us has the capacity to find peace within. With so much divisiveness surrounding us, inside seems the most accessible place to begin. Do it like a farmer cultivating a longtime owned patch of land- which is you.

If you find this useful, consider joining (emails are 1-2 times a month, there isn’t time for more than that these days). Please share it widely- see buttons below. I appreciate your listen and the number of downloads are well past 3k!

Hope is needed in this world, we can spread it one person at a time.

And don’t forget, take care of yourself! SL

some northeast fall foliage…

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Dear Listeners,

It’s been a minute since I posted. In the time that passed I visited some different lands, I contemplated how the year was going and the direction of whats to come. Todays meditation is based on some observations I’ve made regarding our precious endocine organs and critical anatomical centers. I’m aware people dont necessarily think of their body this way, but with such delicate, sophisticated and sensitive tissues functioning in our bodies isn’t it high time we begin bringing our awareness to the beauty and grace in our own design?

In the time that passed, I’ve decided to ‘up’ my activity because it keeps my unruly mind in order and my body happier. Perpetually disatisfied with my morning routine, I decided to start the day with a restorative pose, just one, for a minimum of five minutes, for 30 days (to avoid talking myself out of it).

Viparita Karani is an old standby pose, known as ‘legs up the wall’ and is one of the easier poses to do as long as youre able to get onto the floor, which I understand may be challenging for some people. Here are some links to review which provides additional instruction. It can be done with our without bolsters, placing a little something under the spine enhanses it’s ‘inversion-ness’ which accentuates the benefits of the pose. In the Iyengar school, inversions are part of the immune series. Since I’m getting over a bug I caught on my travels I decided to start with this. However, in line with today’s meditation, restorative poses also help nourish the parasympathetic nervous system (rest and relax) and allow the endocrine organs (of the head and neck) to recieve improved circulation because gravity is not pulling on it.

If you wish to deepen this pose, take a small hand towel and fold it over your eyes to darken the light. Set a timer for five minutes and allow your mind to go deep within and become very very quiet.

Inversions tend to be consciousness shifting because we live most of our time upright, unless we are sleeping or unwell. The brain rarely gets a chance to change persepctive and expereince the body upside down, or even gravity free, so in a way you can consider this a mini-vacation.

This is a demonstration with bolsters

this is a demonstration without bolsters but with a strap

If you find todays meditation useful, please share it widely.

And, take care of yourself!

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Dear Listeners,

Free will

Freedoms tend to be discussed in terms of access to actions or expressions, but in my opinion, it is less understood as free will. Will can be confused with free will they are different. Will comes from ego (think ‘he willed it’ to happen), free will is absent of ego.

These are some attributes I will use here to capture the nature of free will:

* participation is voluntary

* it is fueled by spirit

* it appears open/spontaneous, some may understand this as being unhindered

* it tends to be peaceful and employs wisdom

I’ll use an example based on a story I heard long ago; a woman decides not to attend a family event she was previously guilted into. Scenario A: Her decision not to attend is rebellious, she exclaims ‘They are not gonna force me anymore, cripes!!’. Scenario B; She sits with it, then says ‘I decline and am not compelled to explain myself, thanks.’ The scenarios differ in tone and reactivity but yield the same result. Her first response is directed against a system with tension, the second leans inward, frees her up, it is communicated with ease. This woman used to attend these family gatherings begrudgingly and as a result needed time to recover. She later realized she had a choice, didn't have to go, and could attend next year if she wanted to. With that freedom of choice, she decided not to this time around.

There are external and internal obstacles to free will. When interacting with others, expectations and judgements might be directed towards you. When goals, thoughts or actions are placed upon you (from an external source), that can squash free will. A benign example, a young man is in college selecting the topic he will focus on for the remainder of his studies. He wants to study political science and his family wants him to study chemistry. They believe he should study this particular topic based on family values and opinions about soft versus hard sciences, some of which is related to their faith and where they came from. These beliefs, in their view, shape his future prospects for family and their expectations about his career. From that you can pick out all the expectations, judgements and thoughts placed upon him. He however is very interested in history, politics and was inspired by the poly sci teacher… but the parents weren’t having it. What the parents didnt realize is that their son, a good enough and responsible student, would do quite well, even excel academically when his passion was ignited. Instead this young man’s free will was halted, he was corralled into another track of interests intended to please others. He did fine in school, however his potential was capped.

When I hear people express feeling exhaustion, health considerations are explored (as they should). In addition to this, I wonder how recent years of drama related to politics, social issues and the pandemic ground down our sense of free will. To what extent do people realize they can be free to make their own decisions. Peace and wisdom are added to the above description so these concepts are not misunderstood as encouraging some sort of lawlessness. That is not the intention here. Social norms are really not a deal and don’t need. However, I believe the pressure to adhere to social, moral or political views (for example, which contribute to self censorship) often cuts free will at the knees. These are examples of external obstacles to free will.

Every so often I read a view that we do not have free will or can never have it. To me this is limited, possibly based on understanding our world as trapped in a gravity cycle (sometimes wars are discussed in this way ‘we never learn.’). In this place, destiny is a non-negotiable rigid fact. Because x occurred, y will happen. Destiny however can be challenged (a separate discussion). To break free of gravity and live in a multi-dimensional way, each of us would benefit from exploring personally restricting thoughts/beliefs, which of course are limited by perceptions that operate on senses and a sensitive neuroendocrine system. Previous posts that mention methods of self-observation and pattern adjustment can be applied here. However, when I speak of freeing from gravity, I bring the power and mystery in the heavenly bodies that include this solar system, galaxy and universe. Why? Because the human body is an amazingly complex, graceful and spectacular by design. If the human body was a ‘soup’, ingredients would include astronomy, mathematics, mystery and alchemy! Instead of looking up at the clear night sky in wonder as if it were separate, why not contemplate what you had in common? That view can help expand the possibilities in your world and create space within.

If you were to consider having free will, how would you explore external and internal forces getting in the way of your choice to participate, in anything… you may be surprised how this can open your mind and relieve pressure that was difficult to name. You might notice repeating painful patterns can be a signal you’re off track from free will.

Remember; you can chose to participate or not, in anything.

The gift of free will is given to all of us. Happy July 4th

Please share this with anyone you think may find it helpful.

a lovely little daisy

st johns wort- all over the place otherwise known as ‘happy tea’

these photos below are for my substack-colleague Modern Discontent who was asking about wild parsnip- this is what the flowers look like and can be seen amongst MANY highways in the northeast (people, do NOT touch it) with the characteristic leaves in the second pic. My photo was out of focus so I pulled one in from the internet.

This is a photo of the flower from online, it has an amazing instinct to survive and propagate. Just don’t touch it.

Read more here on the Cornell website.

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Dear Listeners,

I’d like to share a recent experience which (to me) demonstrates how the mind and body connect in inexplicable ways.

Recently I attended an online yoga class taught live in India. I woke up at 1:45am to practice at 2:00. Though I have some 30 odd years of practice behind me, I’d like to say I am likely an intermediate practitioner of yoga on a “good day” (keeping in mind the existence of advanced teachers in this world).

A hybrid yoga studio I’d been attending for three years suddenly changed their format, so in the wake of this shift I began to explore new teachers/new studios and found this woman Usha Devi who is a student of BKS Iyengar. My exposure to Iyengar yoga started 10 or 15+ years ago. I started taking classes here and there, then I stuck to one person in 2015, and found a teacher in an online (west coast) class in 2020. I find this style appealing as it seems to offer a path to direct the mind (in the body) more deeply. As an informal student I’d say it is a very precise method of positioning the body (and mind/breath), which practices less asanas (in a class) compared to other styles, using repetition and longer hold times. An Iyengar teacher may offer a better description. Props generously accommodate the body’s limitations and encourage the focus, which in my opinion this makes it gentle for an aging body or one with injuries.

The final of this 4 class series was a surprisingly deep. Practicing in the middle of the night might have had an added element of surprise since that is a radical departure my usual habit. The consciousness bending effect seemed to be led by the ‘near impossible’ back bend I did. I’m calling it that because if you said to me ‘you're going to do this in an hour’ I would have told you to ‘get outta here, no way.’ That doesn't mean I did it very well or gracefully… it is more a comment on how I noticed:

The brain creates scenarios and/or limitations before an event unfolds, yet with proper preparation (of the mind and body) anything is possible.

The pose I’m speaking about is wheel pose which admittedly I don’t practice very often (urdva dhanurasana). The class practiced many back bends before arriving at the wheel (Usha Devi seemed to favor backbends, my lord!). By the time the class arrived at this asana we were well warmed up and ready. After the 4th or so wheel (an estimation) she added an arm variation I’ve never done before in this pose. This involved placing the head on the floor (while in the back bend) and placing the arms in sirsasana I (hands clasped behind the head, elbows on the floor forming a tripod… remember it’s 3am!) The moment my mind started to think ‘oh my god, what is happening’, I began to lose the pose and (to not get injured) I focused on quieting my mind by tending to where I was in space and time. We finished the pose, then wound down, to a lovely ending in which a chilled out cat (practicing yoga with us) said goodbye.

The next day I felt a little out of it, as if I was on the 3rd day of a detox and something was cleared out. Have you ever shaken a rug and were surprised by the dust released? It was something like that. That pose was following me around that day, and the next day…’did that really happen?’ Something similar occurred when I first learned headstand years ago, an asana which seems to change people. Urdva dhanurasana seemed to speak to

Opening the heart and quieting the mind allows an unfolding of life’s possibilities.

Some clarity arose that week regarding work, certain projects cooking, personal practice, this substack and lit a fire under me to take a (revitalized, refined) course of action (currently in it’s seedling stages). The point of all of this is- try to expose yourself to something new, which might guide or coax you to draw your senses inward, breaking through barriers within can aid softening personal limitations and habits.

If any aspect of this story engages you, you may wish to explore yoga or another mind-body discipline (which you are curious about) to help your overall effort towards:

* calming the emotions

* quieting the mind

* and relaxing the body

When an effect is experienced in the above regions, it becomes a little easier to perceive which action (or non-action) to take, helpful skills to have in this unpredictable world. The meditation accompanying today’s entry speaks to some of the points above.

Feel free to share this with anyone you think this might help.

I’m still trying to identify this plant, a curious process getting there.

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