Mindfulness. We hear the word everywhere these days. Physical Therapists recommend it.  Psychologists recommend it. Places of worship recommend it. It must be important. It must be helpful. But how does one achieve it?

Breakdown: In its simplest form, mindfulness is tuning in to thoughts and feelings one experiences in his/her immediate environment. This can be accomplished in a multitude of ways.

Today’s focus is on one simple mindfulness technique to help you live in the present: Gratitude. Using the tool of gratitude takes some practice. Here are two examples of ways to incorporate it into your day.

Beginner Version:

1.     Obvious Gratitude List

Upon waking, rather than checking your phone, try thinking of 3 things you are grateful for.  In the beginning, this may be difficult. Let it be okay to list very basic things, such as vision, the ability to walk, etc. With perseverance, it will get easier, and become a positive spiral. 

Advanced Version:

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Dammit … It IS Menopause! I was SO hoping it was just a hangnail or something. This was my first response when the menopause symptoms began at age 45. Apparently book titles are super important. Who knew? This being my first book, I had no idea. Never gave it much thought. Having said that, I’d like to give some backstory of my journey, how and why I wrote “Dammit … It IS Menopause!”, and how the book got its name. 

It Began with PIES—The Secret to Loving My Body at Any Weight

My original book title was “How to Avoid Basketball Stomach.” Why? I have maintained a 35-lb. weight loss without dieting for more than 30 years. That said, when I began my perimenopausal journey in my mid-40s, my biggest fear was gaining a disproportionate amount of weight in my midsection. My thinking was, “I have spent ten years loving living in this body. I’ll be damned if I’m gonna lose it now.”

I consider myself a former...

Mindfulness. Mind/Body. Intentionality. Mindful Eating. Body Scanning. Meditation. We hear these terms everywhere these days. Sources continue to extoll their benefits. So, we are probably all in agreement that mindfulness is a good thing. But how can you work it into your already jam-packed schedule? And which discipline is right for you? Pondering these choices can actually be so overwhelming that one becomes even MORE stressed, and less mindful!

Diaphragmatic breathing is a simple mindfulness activity that not only combines breath and posture awareness but can also help reduce back pain. Plus, you can do it while walking.

Diaphragmatic Breathing

Diaphragm tightness can lead to low back tightness and pain.  Try this diaphragmatic breathing technique to help ease back pain and improve posture.

1. While walking at a comfortable pace, bring your awareness to your breath. Breathe in through your nose as if smelling something delicious. As you inhale, feel your ribcage expand...