What a joy it’s been to start teaching the neuroscience of meditation for Nalanda Institute’s Meditation Teacher Training at Pure Yoga West. My two other co-instructors Megan Mook and Scott Tusa are truly AMAZING meditation teachers! Looking forward to an awesome next 10 weeks! More to come soon! ♡
THE YEAR OF YES: MUSINGS - INTENDED ACTION
On this AUTUMNAL EQUINOX - I looked in the mirror and noticed a furrowed brow. On this day when day/night, light/dark are in relative balance, I have been pondering the deep IMBALANCES of our current state of affairs in the U.S. & our planet as a whole.
My meditation & contemplative practice keep reminding me that intention is the seed of our actions. When we begin noticing our presence (read: how we are showing up) in the present moment, we then have choice - we can DECIDE how to act RATHER THAN REACTING to the external circumstance at hand.
In this way, what we think can lead to chosen, intended action. Each action, large or small, is powerful. The ripples created by each one of us can change the sea. May I ask, how are you showing up in your own life in this very moment?
The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.
THE YEAR OF YES, EP. 24: YES TO MORE LOVE
You may roll your eyes and want to dismiss this as a platitude, but hear me out if you can. I am not talking about the sappy stuff of Disney films and I’m not talking about the hyper-sexualized conception of love by the Western world and media.
I am talking about the “affectionate concern for the well-being of others,” that is built on the foundation of empathic, compassionate care. Empathy is the core of true connection, with other humans including your love interest, animals, and the earth.
If practiced and cultivated, this type of love can help alleviate the suffering of human existence that we all tend toward - depression, anxiety, hopelessness, existential dis-ease. Its basis is in kindness and generosity, and science shows it can even help to make your coupled partnerships last.
It’s important to remember, empathy and sympathy aren’t synonymous. Sympathy is feeling for someone, while empathy is a process that involves feeling with them.
Empathic love makes you feel calm, connected, and translates into warm and affectionate behavior. This means, physiologically, your adrenal (stress response) system isn’t in overdrive - in fact - empathic behavior helps to move your body processes into a relaxed place, where good “rest and digest” hormones take over.
Empathic love builds bridges. It leads to pro-social choices - ones that lead to not only benefitting yourself, but benefitting others involved as well. And though all of this may sound woo-woo or soft, I can assure you it won’t make you weak; you can still be a WARRIOR - a warrior who fights honestly, and wins fairly.
So, how to practice empathic love? Loving-kindness (metta) meditation practice is a great place to start. When I’m having a bad day or having a depressive or anxiety-filled spell, I direct to one person after the next the following statements silently in my head:
“May you be happy, may you be healthy, may you be peaceful, may you live with ease.”
I may do it while walking on the street, on the train, driving in traffic, at work, or in the slowww line for groceries. Try it - it’s incredibly powerful - you'll notice how your stress starts to dissipate, your mood starts to shift and a sense of greater connection starts to grow. One that reminds you, “we’re all in this crazy, beautiful world together.” 🌎
Dr. Shah's Metta (Loving-Kindness) Cards
THE YEAR OF YES: NEW MOON CONTEMPLATION (POSTED A DAY LATE!)
“Flying starts from the ground. The more grounded you are, the higher you fly.” - J.R. Rim
On this new moon day (8/11), let’s all begin the process of learning to fly, and one day to gracefully soar, by starting from the ground, using tools like mindfulness and lovingkindness meditation.
Working from within, from your inside ↠ and not seeking without ↠ you can discover that your wings are nestled right there with you, just waiting to stretch out, take up some space and work magic for you. Flying is easier than you think. Get quiet and start to listen!
With love and blessings. <3
THE YEAR OF YES, EP. 23: YES TO GOING SLOW
awesome street art in Williamsburg by Mike Makatron
It’s been about a month since my last post. It’s because I’ve been purposely living life more SLOWLY. Summer is a great time to slow down - the weather is hot and humid, the days are long, and co-workers are away on vacation making getting things done take more time. But by slow, I mean easy, relaxed, and leisurely - not languid, sluggish or heavy.
How does one slow down?
DO LESS. Pare down the to-do list to the ESSENTIAL + URGENT items. Leave the others. Disconnect from the e-devices for several hours a day. I loved the New York Times article on JOMO (the JOY of missing out!)
BE PRESENT. Feel the sun on your skin. Notice the gorgeous summer blossoms and foliage around you. Taste the fresh produce that’s bountiful right now.
LISTEN. Focus on listening intently to the person who is talking or the sounds that surround you. Don’t interrupt and don’t give your two cents. Just listen. Hear the birds' predawn chirping. Enjoy the sounds of the trees rustling in the wind. Notice the sounds of the summer rainstorms.
WALK SLOWER. DRIVE SLOWER. MOVE SLOWER. Yes, you need to get it done. What is five extra minutes? Really, ask yourself if getting somewhere faster to save a few minutes is worth the stress. Do a walking meditation. Wander. Meander. Amble.
DAYDREAM. Research continues to emerge showing us that daydreaming is an amazing (ahem, essential) tool to cultivate creativity and new ideas.
PLAY. In the garden. At the park. Board games. While swimming. And laugh.
“How we spend our days is, of course, how we spend our lives.”
― Annie Dillard, The Writing Life
How do you slow down? 🐌
Sending positive thoughts and energy to you to make time for some dreamy, quiet hours. You most certainly deserve it.
The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.
THE YEAR OF YES: NEW MOON INTENTION
The Year of Yes, New Moon Intention: Like peonies we unfold, layer upon layer of beauty and grace.
Episode 21 will come soon. I’m listening to my innate wisdom today, finally. My mind’s been scattered, my chronic neck pain’s been flaring, & I’ve been fighting off a viral illness... with openness of mind and being, what is my body trying to tell me? I must heed the heart and take rest.
THE YEAR OF YES, EP. 19: YES TO OUR HANDS
A reflection on hands.
(& how grateful we ought to be.)
They tap.
They type.
They sign.
They scroll.
They freeze.
They warm.
They wave.
They flow.
They scratch.
They cut.
They rub.
They punch.
They clap.
They burn.
They pinch.
They snap.
They gesture.
They slap.
They touch.
They smudge.
They caress.
They print.
They grasp.
They grab.
They enter.
They push.
They wriggle.
They comb.
They poke.
They pick.
They bend.
They curve.
They vibrate.
They sleep.
They lock.
They hurt.
They swipe.
They read.
They write.
They draw.
They wear.
They feed.
They offer.
They feel.
They hold.
and
They heal.
🙌🏽 💛
The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.
THE YEAR OF YES, EP. 17: YES TO MAKING SPACE FOR TRANSITION
SEASON OF CHANGE
Spring is finally here in NYC, season of transition. An impassioned full moon just passed this Sunday, also bringing to light things that need to be shed so new seeds have room to bud and bloom. Transitions are a wonderful time to evaluate your priorities and how you spend your time.
PRACTICE
My private practice, which I opened in January, is growing! While this is a truly thrilling change, the 1,440 minutes in the day that each and every one of us have aren’t expanding any time soon. As my focus shifts more steadily to patient care and cultivating my practice, I am evaluating my time and finding ways to use it more wisely (time audit!). I am also working on folding more intentional learning into my life.
Starting with my next post, only a small blurb of the weekly Year of Yes blog post will be found on my Instagram page (to pique your curiosity!). The full posting, links and all, will always be here. You can also follow my doctor page on Facebook, where this blog updates weekly!
AWAY
There will be no post next week - I’ll be at the national Academic Consortium for Integrative Medicine & Health Member's Meeting and International Congress in Baltimore, Maryland.
FRIDAY
Upon returning, THE YEAR OF YES is switching to FRIDAYS (beginning 5/18).
YOU
During this season of change, I urge you to take stock of your life as well. What are your values and priorities? What is essential to you? What are some things you need to let go? How do you plan to do that? The more we learn what is meaningful to us, and find ways to make space for these activities (or non-activities), the richer and more vibrant our lives become.
Comment below and let me know if you are in the process of any changes, transitions or transformations and how it is going for you! 💚🌺
The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.
THE YEAR OF YES, EP. 16: YES TO KEEPING PLANTS & FRESH FLOWERS AROUND
Fresh cut tulips on my dining room table.
Dr. Shah’s prescription: treat yourself to some fresh flowers or a house plant!
I'm not sure if I've ever met someone who doesn't like plants or fresh flowers in their home and work environment. Pretty green things not only make pleasant decor, but they seem to be very good for your brain health too. Research is revealing that our brains are hardwired to de-stress and engage in new ways when we're in touch with beautiful natural things. That’s some good news!
A growing body of scientific evidence is showing that spending time in nature or even just looking at nature (yes, on computer screens too, seriously!), can improve our minds, attention spans, creativity, prosocial behavior (such as kindness), and much more. Being in touch with nature seems to also improve mental health, decreasing depression and increasing the sensation of "aliveness."
Walk the Green
Studies have shown that city dwellers have higher risk for anxiety, depression and other mental illnesses than people living in less urban environments. A great way to mitigate some of this risk is to choose daily paths to and from your destinations that include greenery, such as a park or tree-lined street. In fact, the Japanese have "forest therapy" as part of their medical arsenal to combat stress, and a study shows that walking in forests indeed decreases cardiovascular risk. Forest therapy can include hiking or simply spending quiet, mindful time with nature among trees and foliage.
See the Green
Adding some green to your indoor environment is a good idea too - plants, fresh-cut flowers, and even nature-scene screen savers and computer background images. Taking intermittent breaks and looking out of a window at some greenery is also helpful for your health, and not just because sitting for prolonged periods is harmful for your body (read more about that in a coming blog post). A study looking at college students in Australia doing a computer test showed that providing a single 40-second "microbreak" of an image of a green rooftop between tests improved their performance.
Be the Green
So, schedule your day to include "green breaks," however brief (does your office have a courtyard, terrace, or green roof?). Take a quick walk during lunch. Take a bike ride. Do some gardening. Have an after dinner stroll by some trees. Thinking creatively here is key. But whatever you do, make "being green" part of your health insurance policy! 💚
The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.
THE YEAR OF YES, EP. 15: YES TO FOLLOWING THE CYCLES OF NATURE
Dark side of Saturn's largest moon, Titan. Photo credit: NASA Jet Propulsion Lab at CalTech
We are humans, bound by nature, made by nature, literally made up of the same elements as the entire universe. It’s an astonishing concept, maybe even overwhelming, once your mind starts to open to it. This awareness is also what makes us human. No other animal stares deeply upward into the cosmos to ponder the nature of reality. To feel tethered to the greater reality of what it is to be human on this Earth, and to feel the ebb and flow of our micro-corner of this universe, is simply a necessity for me - and I argue - for all of us.
Biorhythms.
Nature’s rhythms are sometimes hard to feel in the big city. Yes, we have some of the most beautiful dawns and dusks in Brooklyn - and I try to take notice daily. Recognizing the passing of weather patterns and the cycling of seasons are also practical ways to stay connected to the broader, elemental picture of our existence. This is especially true when one lives away from the raw opulence of the countryside or forest or coast.
Moon Phases.
Following our moon’s phases is another expansive, nourishing way to follow these natural cycles. I’ve been following the cycles of the moon for many years now, partially because I was once a part of a shaman group that instilled this valuable practice into me and partially because I’m an astronomy & universe-enthusiast. Each new (dark) moon, such as this past Sunday, and full moon (the next one is 4/29), are marked in my Google calendar. Keeping track reminds me to pause, to step back and observe *where I am* in the space-time continuum we call life.
Intention Setting.
Intention-setting is like planting seeds you want to see grow in your life. Sometimes new seeds need to be planted. Other times, your intention seeds that were previously planted require more watering and sunlight - i.e. *attention* and *energy.* And sometimes, the seeds you planted a while back no longer serve you, and they need to be weeded out - i.e. it's time to *let go.*
On new (dark) moon days, I make a point to re-evaluate my day-to-day existence, even if it’s just for a few minutes. It’s a time for me to contemplate the bigger picture of life, and perhaps plant some new seeds by setting a new intention or two in motion. On full moon days, I take stock of intentions I’ve set, and evaluate what needs to be let go as the moon wanes back to darkness.
An intention may be as simple as a word, or a more complex phrase, sentence, or idea. I'll write in more detail about intention setting in another post, stay tuned!
Ebb and Flow.
As the waves in the sea ebb and flow, so do the moon’s phases. And I’m sure you know, the two are interconnected: the tides of all of our oceans are a result of the moon exerting its gravitational force on these great bodies of sea water. We’re made of water and salt too, in different proportions, sure…
But all of this -- you and me and the moon and the sea -- are parts of the same big, beautiful mystery we call life on planet Earth, within our tiny Solar System, part of the spiral-shaped Milky Way Galaxy, among billions of other galaxies, and so much else we do not yet understand much at all.
Image courtesy of NASA, so much cool stuff to read here.
The Year of Yes is a weekly photo-and-word installment by Dr. Shah written with the purpose of evoking hope, resilience, and a gentle movement toward healthy change in all of us.