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

Dear Listeners,

Todays meditation is to help you explore levels consciousness from within. Using nature as it exists, the sound of running water can be a ‘cue’ to elevate your mind. States, such as worry or fear, are lower or ‘dense’ places that knot up awareness. This can interfere with needed actions aligned with our best interest or our timing. This meditation is one of many tools to help you discover a ‘lighter’ place to rest your awareness. The more frequent a heavy/stationary emotion can lift or find movement, the easier it is to participate and/or make clear decisions. Being unemotional is not the goal, because emotions are what make us uniquely human! This meditation is a way to stretch your states of being. Listen to the sounds of water (below) to notice movement, tones, softness and strength -which water embodies.

Particular types of sounds can help ‘cue up’ your awareness. Many forms of sound meditation exist. Explore if sound is a useful tool for your mind to quiet, reposition or renew itself. For the distracted or burdened mind, this can be simple practice to engage. Elevated awareness opens an ease in being and doors to deeper insights and meditations.

Before you listen to the guided meditation, go to this link (on my web page) to hear sample recordings of running water to reference in your mind. This link has two audio samples to choose from (one is more robust in movement than the other).

As you listen to the sound of running water imagine it. Be there.

If you find this meditation helpful, feel free to share it with someone who might benefit from it. The more tools you have in your toolbox for navigating this world, the better.

Take care, SL

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Dear Listeners,

Every day we get a chance to begin again, try again with whatever we are working on or begin something new. Whether it’s when you rise for the day or take a shower, you have a chance to reset yourself to zero.

I like using the three part breath to regulate the mind, which calms the emotions and relaxes the body. If you think about it, it is a fundamental tool, a mechanism which supports our life force. It is no coincidence it’s focusing on an organ affected by this pandemic (the respiratory system).

Each week I base a recording on a pattern that catches my attention. This week seemed to focus of balance; in thought, emotions and body. I suggest doing this sitting and/or standing, noticing any difference and paying attention to the posture or how you stand on your own two feet. Consider practicing this lying down if you have significant physical impairments which make sitting up or standing challenging (the latter two lends alertness).

The three part breath is also known as dirga pranayama, a practice of yogic breathing. Most people are chest breathers with the chest popped out (don’t breath from their bellies… just like a baby!). Placing one hand on the belly and the other in the center of the chest (for sensory feedback) is a way to become aware of chest and belly movements. Try to do all breathing through the nose. If you become light headed, allow the breath to return to normal and resume when you are ready, next time shorten the practice. If it’s challenging to do step two or three, just practice step one till you get the hang of it and work your way up.

* on the inhalation, the belly expands outward, on the exhalation, the belly draws in towards the spine

* on the inhalation the belly expands, ribs expand, on the exhalation the ribs contract and belly draws in towards the spine

* in the on the inhalation the belly expands, ribs expand collarbones rise, on the exhalation the collarbones fall, ribs contract and belly draws in towards the spine

This is helpful for anxiety, sleep issues and stress reduction.

I’d like to welcome our international listeners!

Please forward this recording to anyone you think may benefit, these are challenging times. Take care of yourself.

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

Dear Listeners,

The following is another style of meditation which combines body awareness, movement and visualization. This synthesis is a response to what seemed like another rapid (or chaotic) week, asking for some centering and clearing.

How do do this? There are many ways, one of which is to get in touch with the body by standing (because it’s an active pose that requires some degree of attention and muscle activation). This in turn can help settle the mind (allows something for the mind to focus and rest on). The geometry of feet is referenced in the meditation, see the image below sketched out for this purpose. Yoga offers a multitude of ways to observe the angles, planes, arcs and lines in the body. Below you might notice an ‘inner’ and ‘outer’ heel, a ‘front side’ (towards the arch) and ‘backside’ of the heel, which squares the circle. Additionally, imagine the four larger dots connecting to form a rectangle, or even an X across the bottom of the foot which then can be broken down into triangles…. There are many shapes to be discovered and we are just looking at one part of one foot!

Geometry is also used when instructing the fundamentals of figure drawing, the body is full of these shapes! This meditation uses this yoga/artists lens to observe a dimension of the body’s physical organization, with an eventual ‘knitting together’ of the design.

This artist has a lovely example of an image you can place in your mind when doing this meditation: https://www.paintdrawpaint.com/2012/03/drawing-basics-constructing-figure-with.html

The gentle slow spin is unique. It’s best to begin practicing it with the eyes open but is fine with eyes closed if you have steady balance and become familiar with this movement. Closing the eyes draws the senses inward, eyes open is preferred for balance, orientation and engaging the sense of sight. Sometimes the spin can facilitate a letting go or a discovery of a personal central axis.

And of course, if you have balance issues, just stand. Use the support of a wall and only visualize the spin- it can be just as helpful.

The power of our imagination is too often underestimated!

If you find this useful please ‘like’ and share with someone who might find it beneficial. Continue to do your best and take care.

Thank you!

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Dear listeners,

It’s been a busy week, locally, internationally. As the war in Europe drums on, national news pulses forward and topics switch from one tension generating issue to another, there is a pattern in all of this. Just note- midterms haven’t occurred yet. Ugh…

When does the human get to catch a breather?

My opinion: it won’t be handed to us, it is up to us to create it in our lives. I’m not excited to say that, because I’m hearing a lot of people struggle, folks are stretched, how can a person find an extra ounce of energy to create peace? It can happen in the smallest of ways… Like drama-tuned noise-reduction headphones, try turning down the volume of chatter (by periodically unplugging) yet try (as best you can) to remained tuned in (from afar) so you remain aware of your environement.

How to do this with so much pain, stress or strife in the world?

Start from within.

On occasion, take a few moments, on a walk, while making your dinner, walking the dog, waiting at a cross walk or stop sign, do nothing else but be with yourself. Shift your focus to the breath, see if you can observe your own internal temperature. Whatever arises, come back to the breath. Notice the climate within. This is a form of self observation, a way of witnessing one’s sense impressions (without being ego-fueled). It is a way of knowing what is going on inside to make more informed decisions on your behalf, whether that means somethings as simple as needing a glass of water, shifting your posture in a chair or changing your clothes.

Today’s meditation encourages an opening of the mind and body, moving in the opposite (clenching) direction of war, fear, tension, anxiety. Consider your name to be a personal signature. That might sounds abstract, try to sit with that idea. If you can, practice running it through the body (as suggested in this meditation), or from time to time simply think your name.

If someone you know is having a hard time or might find this helpful, please share it!

Take care of yourself.

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

Dear listeners,

I’m trying something different this week (as far as audio is concerned) but staying with the same theme in terms of how to approach this topic of war and fear. Please pardon the first 10 seconds of this recording, I accidentally deleted it, then re-recorded it as best I could to maintain continuity.

Depending on who you talk to, people are pretty worn out or stressed by the pandemic. Don’t forget the prior 4-5 years was full of political turmoil (no matter the side you took) and twitter wars. Now that we find ourselves in this global situation the question on my mind is if these hairy times go on for a bit how do we get through these waves for the long haul.

The political events of the last few weeks feel different in scale but similar in divisiveness and fear. I find this content relevant to our mental heath- individually and collectively. When people are glued to the news despite sensitivities to the topics at hand, which are so grim, over time that wears down our thinking, sleep, self worth, hope and/or ability to connect with others. Hearing the same negative information over and over- drills in hopelessness, fear, rage and desperation for the listener who may have little reason to have those thoughts to begin with. While I’m not advocating to bury ones head in the sand and pretend nothing bad is going on, I’m suggesting checking one’s self and modulating input depending on a personal capacity may be a more sustainable plan over time to protect one’s mental health.

While it’s important we help one another the best way we can (if we can) as citizens of this planet, sending most or all of us into a state of panic, suffering, fear, exhaustion etc undermines our ability to keep on living our lives and/or be helpful to ourselves and others. All this neative input can feed/worsen existing mental health issues (or create new ones), which leads me to suggest people consider limiting exposure to the news (particular television or audio, but it can be online via social media, message boards, or content that includes graphic/color images). Printed matter is skimmable on the low tolerance days and can be delved into deeply on the batter tolerance days.

I’ve made some suggestions in the audio on ways to regenerate oneself, to cultivate quietness or a kind of harmony within. Here are some pictures to remind us the world keeps turning, nature keeps humming and remains available as a means to rekindle peace within.

Thanks for listening and feel free to share with anyone who might find this helpful.

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Dear fellow listeners,

Exploring ways to navigate the intense news week, I’ve listened to/read a mix of talks from different teachers (from Gurus to Rimpoche's). Today’s meditation blends highlights from the week. When chaos thrives, it can be helpful to return to the building blocks of peace, by reading inspirational material (such as a meditative teaching), focus on basic routines and engage in body focused activity like walking and breath awareness; Notice how the chest and belly expand on the in-breath, and fall on the out-breath.

In one talk, a Rinpoche said (I paraphrase) 'the nice thing about nature... is that it's natural'. Meaning, we may focus on what is in front of us in a simple way, such as enjoy nature for it’s naturalness.

This week, see if you can take a moment on a daily basis, for a few minutes, to be outside and gaze at something natural. If you're in an urban environment, you might gaze softly at an open or cloudy sky, notice the light, the color, the shapes. Keep it simple, and observe what nature has to offer. And if you feel inclined, in return share your appreciation for the richness of that moment.

As best you can, have an easy week.

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Dear Listeners ,

Sometimes when the mind is busy, it is a little easier to rest the attention on the senses-as point of focus. With so much going on in the world, I try to do things to help my mind settle and at the same time reduce over-stimulus (see below). This meditation is a simple introductory practice you can do in the morning or at the end of the day before bedtime. If you do practice with some frequency, it is a good idea to pick the same time every day.

Similar to last weeks meditation, you can practice this standing, however it is also possible to practice this laying down. I’d suggest avoiding that unless you have a health condition which makes it challenging to sit or stand (because it’s so easy to fall asleep).

When it’s challenging to quiet the mind, keep it short, repeat it often and know this is part of the practice. To decrease over stimulation of the brain, try stopping/reducing TV news (because of the audio/visual delivery method) and only read news papers. This allows you to skim some stories, go in depth on others and monitor exposure to disturbing or sensational topics. While it's good to say informed, it’s equally important to honor the amount of mind-space available to receive information.

Research suggests that this practice raises general sensory awareness, supports attention regulation, and can help individuals identify both internal and external auditory experiences, such as background sounds or distressing voices, in a more accepting and less reactive manner. Studies also indicate that mindfulness exercises emphasizing awareness of hearing may enhance cognition and self-regulation, with some evidence of increased focus, improved listening skills, and potentially reduced distress in clinical populations. Overall, cultivating awareness of hearing within mindfulness can strengthen psychological flexibility and foster a greater sense of presence in daily life

Have an easy week.

Feel free to share, subscribe or like this, SL

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

Fellow listeners,

Standing meditations can be a interesting way to be a little more engaged in a meditation practice (compared to a seated meditation), It requires a little more muscular activation (for balance), the weight in the feet are more noticable and the eyes are also needed for balance. Standing meditations can generate a little more alertness. I suggest keeping a soft gaze (meaning, not a hard or intense look at an object), as an extension of the softness in the body. Generally, it’s better to do this barefoot or with thin socks on, either on a wood floor (or a thin pile rug) because balance is easier when the floor feels steady. If balance is an issue, you can stand with a wall right behind you for support.

This practice can be helpful for the person who finds their anxiety disengages them from their body, the person who has no time to settle into themselves, or for the person with a history of trauma who finds turning towards the body a supportive experience.

The feet are an interesting part of the body to focus on, and a favorite in yoga- the four corners of the feet are important, the heels or toes can be weighted or kept light and balance is explored on one or both feet. Paying attention to the feet can be such a treat for our little souls.

Please feel free to share this with others or download.

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Hi Everyone

My apologies, I was unable to post last week… but I am back. While anxiety is an ongoing issue these days, I recently found myself speaking more about breathing practices as a tool, thus thought to demonstrate an exercise known as ‘square’ or ‘box breathing’ (it has many names!).

This practice is a simple method to help reset the breath when the chest is tight from stress or anxiety or it seems challenging to take a deep breath.

This practice incorporates principles from yoga (a paced breath alternated with breath retention- the alter which is a whole thing of its own). Breathing exercises are an accessible way to help ease the mind, body and nerves by activating the parasympathetic nervous system (which is for rest and digest).

If you imagine a square in your mind (see the image below), the top and bottom are inhalations and exhalations, the sides indicate breath-retention. The arrows indicate the flow of the breath. In this practice we will use a 4 count, however to accommodate the body (if it's unable to hold the pace), you can count to 3 (or slightly speed up this recording- for a shorter pattern).

If you begin to develop a comfort at the 4 by 4 pace, after a week or two of daily practice you can increase to 5. Practice can last anywhere from three to five minutes at a time. Be mindful if any light headedness occurs, be sure to let the breath go and resume breathing at a natural pace. Then, when you are comfortable, resume at a shorter rhythm.

This practice can help clear the mind, relax the body and improve focus. If you find it challenging, remember this is a breathing 'exercise' (different from breath awareness practices which simply observe natural breathing). It takes practice to ask the body to breath in a novel manner… so start slow and easy till you are comfortable at your baseline (say 2x2 or 3x3) and work your way up to 4x4.

Studies have shown that box breathing, or square breathing, is an effective technique for reducing stress, anxiety, and improving overall mental well-being. Research indicates that practicing box breathing increases parasympathetic nervous system activity, which helps lower the heart rate and cortisol levels, leading to a sense of calm and relaxation. Box breathing also improves emotional regulation, focus, and cognitive performance and has shown positive changes in lung function and heart rate variability in both short- and long-term practice. In summary, incorporating box breathing into daily routines provides reliable, evidence-based support for physical and psychological health.

For more information, read this;

https://www.healthline.com/health/box-breathing

https://health.clevelandclinic.org/box-breathing-benefits/

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Dear Listeners,

This meditation starts with paying attention to the breath. It then incorporates a word/word phrase “I am… Peace” which makes me think of one of my favorite teachers Thich Nhat Hanh who has a great book Peace Is Every Step. Hundreds of his compassionate talks are archived here Thich Nhat Hanh Dharma Talks and can be found on other platforms like Apple podcasts.

This meditation can be changed to a simple (silent) repeat of only “I am” or peace may be substituted with the word ‘Love’ (for example). Here, I blend a breath awareness practice with visualization (imagining breath moving through the body). Personally, I find it helpful to engage the body when the mind is busy which is why these are integrated. A few people shared their experience with me (“I struggled in the first part’, ‘I felt joyful’, ‘my legs were tense’, etc). If you wonder about your experience, see if you can observe what arises in the moment during practice, without judgement, and find compassion for yourself if judgement appears.

Thank you for listening!

Please feel free to share this with anyone who might find this useful.

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