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

Dear Listener,

I recently had a conversation with a patient about finding ways to settle the mind and meditation came up. BUT, like many of my patients, understandably, it felt daunting to start and challenging to maintain based on prior attempts. So my response is maybe consider an informal (versus formal) practice. Whats that?

Informal meditation is what you can do as you ‘do your day’ (not quite muti-tasking, read on). Consider it mini-meditation, practice may be brief (moments to minutes or longer), yet remains engaged in a focused absorption on sensations in an experience. An example of this is washing dishes… only washing dishes, hearing the water, feeling it on your hands, hearing the dish squeak, sensing the temperature, the textures, etc). It is fully engaging the senses, interior (within the body) and exterior (in your environment). I encourage you to try this, even for a few minutes, its a practice I use often and makes sense to me in terms of my experience with yoga practice.

Formal meditation involves a structured practice, like sitting, standing or walking meditation, or yoga. This has a set time/place and style to it. It is best practiced with regularity (eg: every morning at 7am for 15minutes, not that you have to do it that way, it's an example). The regularity of it helps you notice your mind’s tendencies- ‘yay today I WANT to do it’, or ‘this is going to be TORTURE'. Why? Because this is what the mind does and depending on your tendencies you might notice your habits deviate in one direction more than another; only liking it when it feels good, running lists, self judgement or falling asleep (maybe you're tired? If so, rest.)

Below are some simple and easy descriptions (via video) from teachers who offer clear explanations.

How to start if you have trouble stilling the mind? Begin with the body by engaging the senses, or practice with short guided meditations like todays (in case you get lost in thought). How to remember to breathe when doing the dishes, walking or driving? Practice, practice, practice.

Start with something accessible you can connect to, some people are more visual, so practicing mindfulness of seeing may be a way to begin. Other are more auditory, so mindfulness of hearing may be interesting. Others find noticing the body is accessible to them, so mindfulness of sensations, or awareness of breathing, is a place to start. Mix it up though. If anxiety or stress is high, start with box (or square breathing) see my prior post. If you like a teacher's’ style or voice, begin with that person. It doesnt matter, just start.

I first began informal meditation when doing social work. I’d notice how tense I became with certain patients and wanted to relax. Already practicing yoga a few years and I began to split my attention- I’d direct one part on the session and simultaneously another part on the sensations of sitting in the chair. It took a while to get comfortable with this, but years later I continue to use it.

Below are two brief videos on informal meditation to offer examples and possibly peak your interest. Just remember, listening someone talk about meditation is helpful, but in essence this is an experiential practice. So, just do it!

Thank you for reading and listening. This post is public, please share it with anyone you think it might help.

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Dear Listener,

Have you ever driven a car at speed on a highway and encountered cross winds which caught your attention and prompted you to focus on keeping the car steady? Sthira (steadiness) which I spoke on weeks ago comes to mind when navigating the cross winds of our lives right now. When driving, you might find your focus on the road increases, speed becomes more consistent, an awareness of other drivers’ movement heightens, all pointed towards a goal of arriving safely, in a reasonable time frame. How to handle this situation in life? What comes to mind is stilling (finding peace) in the heart.

Since I posted last, I’ve been driving quite a bit (a time gobbler!) diverting attention to a few projects which aren’t finished yet. The cross winds I encountered were (figuratively) a combination of delays related to - supply chain issues, people weighted by their workload and what I attribute to the buzz of global/local events (eg: the news). I tend to include the latter because even if someone is not paying attention to current events, it trickles into the fabric of public consciousness and permeates in small ways like supermarket checkout lines or the rhythm of street traffic. The geopolitics of energy eventually reaches the pump, and can easily result in a passing comment, a conversation, a change in driving habits, or a price adjusted good. Any one of these can affect thoughts or feelings. This last piece, in my opinion, has a cumulative effect and impact that is often overlooked.

One project involved coordinating a small collection of workers to install an oversized delivery. This required a team of strangers (to each other) to use complementing skills with clear communication and machinery to problem solve moments such as when the delivery couldn’t pass the road. By the way, we could not send it back. Ingredients that seemed to make it possible included a common purpose, collaboration, little ego, a heap of talent, and one pace-keeper. In the end, despite a few obstacles of external (road conditions) and internal (foot dragging) nature, WE DID IT. A neighbor commented on how hopeful they felt watching strangers come together and work so well as a team. It seemed a symbol of human potential.

Today’s meditation is a response to and a product of moments like this; quieting the mind and heart so these moments can be noticed, experienced, enjoyed.

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meditations and contemplations to help you rise above the chaos and thrive

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Dear Listeners,

People ask me how they can slow down the chatter in their mind. This is the one of the many pursuits in the realm of being a human, no? My suggestion is that each person approach this in a multi-layered manner. Often the question arises when considering anxiety, clinically speaking an aspect of it (in terms of treatment) tries to address a nervous system that has trouble being at rest. Here in this post, I’m going to speak from a meditation perspective versus clinical. So when I suggest a layered approach, it not only means seeking quality counseling, considering the appropriateness of medications/supplements and a mind-body approach, today I’m focused on place and setting. Over the years I’ve become increasingly aware of how much buzz we humans live with, which is not only reflected in the loudness of people, machines, technology, artificial light, etc… it is also in the constant commotion. Suburban areas are not so quiet any more, at least in the US.

Recently I became acutely aware of this on a novel level - After about 10 days of driving around quite a bit, I rested a few days in one very very quiet place with a tiny population. The cell service was weak, someone passed the house maybe twice a day. In the midst of my stay, in the silence of the house, I noticed a rhythm of thoughts that persisted, as if out of habit. Though I was in a comfortably quiet place, my mind was running some pattern I didn’t notice before. It is analogous to having a shadow program running in your computer which sucks up a little bit of the energy. Once that program is closed, other programs run more smoothly. This pattern appears to have existed a long time. My approach was simply noticing it, staying with the breath despite the discomfort, and doing this withouth a goal (meaning not pushing it away, not falling into it either). Just staying with it. As Kabat-Zinn said once (I paraphrase) ‘putting out the welcome mat’ for the thoughts. So I just stayed with it. Eventually (about a day or two later) it left my mind. After a few years of a more intentional practice to quiet the mind and body and understand my true nature, a moment like this happened.

So my suggestion to the person asking the initial question proposed; stick with a mind-body practice that appeal to you, find a meditation style you can engage, place yourself in environments (from time to time) which aid this process, consider the input (stimulation) that enters your mind (and reduce it), and and find ways to empty out your mental dust bin. In the end, this allows the head to surrender to the softness of the heart.

Thank you for listening. This post is public, please share it with anyone you think it might help.

The kitchen is a place I clear my mind, this is a second try at cast iron corn muffins :)

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Dear Listener,

Recently, someone dear to me passed away. It was untimely and unexpected. My grief was surprising, in that I underestimated their impact on me, but also how it awakened other layers of grief within- which I’ll speak on broadly as it compels me to write something on this uneasy subject.

The pandemic seems to have prompted a lot of grief, not only in regards to the passing of loved ones, but in other ways. While people may share a difference of opinion as to whether the pandemic is over or not, it is probably safe to say the past 2+ years were disruptive directly and indirectly, impacting if not tearing at the fabric of our culture. It’s lateral pressure has touched upon work routines, career paths, healthy behaviors, social habits and norms, conveniences, ease of conducting business, in-person education, travel and even the cost of living. These few (limited) examples are intended to point to the tide we swim though, the impact of the strain on each of us, which for some might prompt a longing or sadness for the way things were. I don't blame anyone for feeling this way, the world rapidly changed.

Eventually, amongst this change, lies an option to eventually let go of what was and receive the present moment with acceptance. As terrible as some events have been, the past unfortunately cannot be undone and we, the living, can find a choice in being here, to live life and find a way through this maze of reality.

When it’s time, a question might arise as to how one might move forward? I think one of the first steps is finding ways to express and process grief. Grief is very unique and individualized, everyone does it differently and in their own timing whether it be a few months, a few years or more than a decade. Letting go of preconceived notions of ‘what it should look like’ will unburden the person grieving. Seeking support and compassion aids the grieving process- If you are a person struggling with it, it may be worth it to seek out a grief group in your community, a grief counselor or pastoral counseling - all of which tends to focus on processing the loss of a loved one.

However, these feelings can be felt about any aspect of life, such as loss of a career, a social circle or something less tangible such as a perceived ease of living. Which is why I not only speak about the loss of a friend, but also the context of these past years in which much loss occurred. No matter what form or reason, grief seems to ask for its own space and time, its own support, its own expression whether it be amongst friends, peers or a community. It can be difficult or uncomfortable to process grief. Possibly consider its flip side- leaving it unattended can shift actions or perceptions in unintended directions, as if it were a veil in one’s consciousness disrupting a clear view.

When I think of letting go, I remember how one mindfulness explained it to me- when you hold onto something in your hand, you can’t receive anything in it. Letting go allows is to receive. It is something to contemplate when experiencing grief.

Some final words to my friend; I am grateful for our crossing paths, I learned a lot. I’m sad to see you go. I wish your soul peace and appreciate your gift of humor, integrity and focus.

Thank you for listening. This post is public, please share it with anyone you think it may help.

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Dear Listeners

Depending on what region you are in, you might notice a recent season shift. Out West I caught a cool breeze accompanying the sun rise. In the Northeast a few trees' are turning, a fall fragrance fills the morning air. Earth's axis is still moving, and time marches forward (in the northern hemisphere) to Autumn, a personal favorite. Not just for the foliage, but how the landscape transforms, views open, its cool enough to make warming soups, stews and roasts- my favorite.

The news is daunting these days, it feels like multiple issues will converge at some point. Many distressing stories to sort through; clean water supply, droughts, floods, homelessness, climate, war, layoffs, and political extremes furthering divisiveness. Individuals are collectively strained- possibly exacerbated by covid fatigue, the confusing policies implemented, inflation pressures, under staffing, sickness or worsening of heath, sudden loss of a loved one, the list can be quite long.... how to navigate this?

As social beings, we can individually reflect on what connectedness looks like in our lives (how often is it helpful for you to meet someone for coffee, lunch, a walk, or a soulful conversation). Getting through trying times is eased by support and being around others. Reading this, you may reflect on varying degrees of support around you, maybe it’s one or two people, or a handful. If the contact you have is not enough, broaden your circle, if the isolation runs deep, consider a professional to help lend perspective or feedback on how you’re handling life's curve balls. Social support is a component of one of the ‘life categories’ listed below (relationship).

The area I’m interested in focusing on - is engaging in something you are passionate about. I've made suggestions in prior posts to connect with nature, but you may also look at sports (baseball, or pickle ball anyone?!), volunteering, painting/drawing, playing an instrument, writing, or cooking, the list doesn't stop there. Think creative, calming, where you let go a little (let your mind rest) offering a mini vacation and absence of worries even if it lasts a few minutes… and if it includes a little FUN that’s a bonus! Keep in mind- anything you apply yourself to can have the standard of JUST GOOD ENOUGH. I’m writing that in caps to catch your attention, in that its not about doing it right, perfectly, winning or crushing it, it's about allowing another side of yourself to come out and express itself in a creative way. There is too much pressure associated with living these days, we all need healthy ways to let off some of the pressure. Emphasis is on healthy.

I’d like for you to think of these types of activities as complementing living, meaning recreation balances other areas of life such as work, relationships or devotion. If you are considering seeking balance, contemplate what aspects of life are over-represented (spend most of your time engaged in) versus anemic (get ignored). If you are well balanced, good for you keep it going! Often check the phase of development it’s in (is it just beginning and in an expansive stage, on cruise control and steady, or deconstructing/felling apart). Don’t force the phase, for now, note it.

A long time ago I was stuck in a hurricane. It was scary, I was never in something so consuming or powerful before. It spanned for miles. There was no where to go, it was unavoidable, so we just had to hang in and get through it. My apartment mates and I did all preparations suggested (closing/taping windows, collecting water, etc...) then we went into the innermost part of the house, a bathroom, and proceeded to sit on the floor and talk, sing songs, eat snacks and one person made necklaces with her beading kit- which kept us all occupied. All I could remember were the sounds of whistling pipes and the rattling building. While we were in the storm, we were aware of the storm but we had outlets to let ourselves relax a little to not make the storm worse for ourselves.

That’s where my mind is at, it’s wonderful to do meditations but I also encourage an action, meaning engaging the body/mind so the mind gets to ease a little, maybe it gets a mini vacation… even in the middle of chaos.

Thank you for listening. This post is public, please share it with anyone you think it might help.

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Dear Listeners,

Last week I took time off from writing as I was doing a (home) retreat combined/inspired by an Ayurvedic detox I learned about. Over the years I've explored different healing modalities in my quest to understand health, healing and methods which may be helpful for myself or others.

Below, I created a list of actions a person can take to cultivate a calming movement inward. You might ask -why do this? There are many reasons a person might do something like this they may wish to; mark a transition between seasons or a stage of life, develop deeper self understanding, to learn/practice letting go, to quiet the mind, you get the drift. For myself it marked a transition, this August-September time frame feels pivotal, for me it felt an opportunity to welcome in the new, which means clearing out old habits. I was initially inspired by something Iw as reading which mentioned ancient traditions which promoted regeneration- the timing seemed right. I also hadn't taken an action this radical for more than 20years, so 'cleaning house' meaning the mind (meditation) and body (detox), seemed a good fit. And here I am on the other end of it.

My experience is not important and could unintentionally interfere with your experience will be if you chose to do this… Each person encounters something unique to them- whether it be urges, impulses, habits, routines, thought patterns, dreams or feeling patterns. It is curious to take action like this in our modern world where distractions and accessibility are outrageous compared to 10 or 15 years ago. That is a short period of time for us humans to adapt, considering we have the same brain-central nervous system and are also not that different from our parents and grandparents- when these distractions didn't exist. Not to pine away for the ‘good old days’, I should say they lived with a different set of stressors. Sometimes a person will exit a retreat with an clarity about themself which prompts them to make a decision of not doing X anymore but incorporating more of Y in their life. All of which is guided by an intention to cultivate an unencumbered mind. Using a small example from my own experience, I've come to realize there is a certain type of movie I'll likely stop watching and a certain concentration practice I'll incorporate going forward.

Of all the things I did- one which quieted my mind the most was reducing contact with technology (no screens, minimally played soft music). Alternatively- spending time in nature, gazing at water or the woods, noticing a breeze rustling the trees generating movement and sound- washed away pre-vacation stress rather quickly. Mind you there were may routines I engaged in (I was kind of busy during the day)- with self massages, walks, preparing meals, taking an herbal supplement on a schedule, reading contemplative material and simply paying attention to any task I engaged in, like washing dishes- fully.

Exiting out of this experience, I encourage you, the reader/listener of this pod to consider taking a similar action, which is in form, is a commitment to self, self growth, self understanding. These can be done together, however if time or obligations create limitations which is very understandable, see how far you can pull back, then incorporate a few of the below points for a few days or a week.

Consider any and/or or all of the following;

* unplug from devices, if need be only correspond in the morning so you have the rest of the day to be quiet, observe

* draw inward, quiet down as much as you're able without distractions

* read spiritually inspiring material- writings/talks by a teacher who represent wisdom

* commune with nature- this might be a camping trip with a like minded friend, or a long walk in the early hours, or stargazing from your window at night

* reduce input of stimulus close to zero, explore silence, or reduce your previous technology use by 90% (or more)- which includes screens, music, conversations, etc..

* slow down- nothing is urgent requiring an immediate reply, you might try something simple like walking slowly, slowing down your eating, try a walking meditation

* eat a very very simple diet (mine was inexpensive- mung beans with rice or quinoa)

* go without; go vegan (no meat/dairy/eggs) and abstain from sugar, caffeine - I know!

* go to bed early

* stretch or walk, abstain from vigorous exercise

* daily massage with a simple oil

* write down your experiences in a journal

* meditate

* do daily breathing exercises

*try a sauna if that suits you

This list may be a lot for some readers, lifestyle change is not easy but if you cannot do all, try a few, do them for a few days and notice what it’s like. Notice what happens when you switch things around, habits, routine, simplify diet. And of course, if you have health needs which a few suggestions interfere with, pick one thats easier to do. Again, take a gentle road, walk softly, be intentional, see what happens.

Thank you for listening, reading, participating. This post is public, please share it with anyone you think it might help.

Clouds can be so entertaining sometimes, go figure!

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Dear Listeners,

It’s been a scorcher of a week in parts of the US, the North East was particularly hot and humid. I hope you are finding ways to stay cool and navigate this weather, even if it means keeping a cool head. Peace of mind seems to require greater dedication to maintain these days.

Recently I’ve been contemplating free will and the thoughts that accompany will. The topic of freedom comes up a lot, in politics, medical related news, but what can be overlooked is a freedom within which allows for intuitive actions/non-actions, novel thoughts/perspectives or an ability to pause before an impulse takes hold. When freedom is limited, the mirror condition occurs; habitual behavior/routines, repetitive thoughts, narrow interpretations and/or imbalanced emotions.

Free will is different from will/willfulness- the latter being somewhat forceful or goes against a flow or rhythm. Will, accompanied by a thought, interrupts the flow of free will. Free will tends to be easeful, like an unobstructed wave. For this reason its important to be aware of our thoughts and thought patterns because that can intercept free wills limitless-like state. Meditation, such as mindfulness, is a wonderful tool to help a person notice his or her own nature, habits. Any practice that helps quiet the mind/body and cultivates focus, can facilitate the practice of self observation.

If this resonates with you, consider noticing what you feed the mind (or put into it). Technologies like phones, tablets and computers- are amazing and revolutionize living- however they also generate distractions, emotionally charged content and at times feelings of disconnection. This carries a potential to fragment our minds, our focus, muddy thoughts and/or disturb feelings.

To support this endevour- experiment with limiting phone/screen time to a half-day, full day, or longer. Notice what it is like to live the first/last 10min of your day without electronics. Explore the experience of letting a text, a call, an email go unchecked. If you do any aspect of this, what happens? If you have this ability, good for you! Keep it up!

If you’re struggling with above suggestions, consider starting with even smaller steps, such as limiting alerts, reducing time with exciting or agitating content, increasing more quiet time- to reduce the noise-input, then, listen to one of these meditations.

In the meantime, stay cool. Keep a warm heart.

Thank you for listening. This post is public, please share it with anyone you think it may help.

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Dear Listeners,

I’ve been contemplating duality and the forms it comes in; choosing this- not that, taking one side versus another, motion and stillness, even how Ha-tha (sun - moon) yoga is a path of finding unity between… There are so many examples to choose from. Life can present in duality however it’s clear some systems play a role in driving a harder wedge in certain topics- forcing us to split internally and skip a nuanced or centered path. I believe this internal split creates considerable tension and stress in the body, the mind and spirit. I’m going to suggest that blending this duality may circumvent this tendency to split, however is challenging to do when emotions are charged. Today’s meditation offers this experience to a small degree using the breath while holding a dual awarenesses.

When someone tells me they are unable to still the brain or the body, I might suggests the following- instead of reaching a destination or an absolute point of stillness, hold a trying attitude and discover what occurs with this intention and the experience it yields. At the same time, understand we are in constant motion, which is what keeps us alive (so go with it!), and stillness in meditation interesting- motion keeps this earth alive, this solar system and universe vibrant. With practice and patience, allow yourself to have an experience in these meditations, notice what arises and repeat them when you can- practicing focused attention and exercises for your imagination.

Thank you for listening! This post is public, please share it with anyone you think it might help.

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Dear Listener,

A central theme this pod revolves around regards the opportunity to know yourself. It’s been a teaching point for me during this pandemic. How to do that?

Learn yourself.

A way to know what is helpful/unhelpful towards optimal living involves a degree of inquisitiveness, willingness to try novel/intelligent approaches and listening/observing how your body-type responds (without judgement or expectation).

I’ll use a simple example- yoga. Though I am a longtime student/practitioner of yoga, it’s not for everyone nor does it need to be. The only way to know if yoga suits you is to try different styles taught by different teachers and see if it ‘clicks’. Consider it an experiment of one. Applying intelligence- if you sought a way to reduce anxiety, it would be useful to know whether or not yoga helps (and you might read something like this ). However if your heart is not in it (and for no other reason it doesn’t fit), maybe it’s helpful to see what does?

As the pandemic scrambled work arrangements, people I spoke with discovered either they worked better at home (it’s not distracting) or realized it was easier at the office (needed structured work hours or social contact). Neither is right or wrong, it’s a matter of knowing what works. Once that is realized, the next step is taking action on what is learned and honoring it.

Adaptations I’ve witnessed people make (as a result of self-learning) included some of the follwing; walking in nature, less/no screen time, cutting sugar, more time with friends, quality time with family, reducing/eliminating alcohol, practicing an instrument, learning a skill (eg: repairing something), reading news (no video/tv), eating more veggies, no work email after hours, changing jobs for work/life balance, catching up with medical/dental appointment, more time for prayer/meditation…

To notice what you need, begin by decreasing distractions, find ways to quiet the mind to listen, observe, quietly explore. Today’s meditation is one that focuses on the mind, breath and heart to ease you along this direction.

My apologies for the late post.

Thank you for listening. This post is public, please share it with anyone you think it may help.

This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe