Embodied Practices With Marlo

  If you can't sit down & meditate, you are definitely not alone. In all honesty, ever since Covid happened 5+ years ago, I stopped sitting to meditate which made me feel like a hypocrite when it came to this blog.  Instead of sitting, following my breath or noticing the sensations of my body, I ended up buying a cheap watercolor set and started doing blobs of paint on paper. Something about the process clicked and I haven't stopped painting since then.  So now I paint *usually in watercolor* & about 3 months ago, I took up drawing, a skill I've been avoiding since taking up painting. So if you can't sit and meditate. It's all good. Seriously. Maybe do something else that helps you sit and be with yourself. For me, it is painting, drawing and coloring.  I'm telling you this because after a few years of really getting this, I can now see that there is more than way to be mindful. So if coloring isn't your jam but you love going for walks and taking ph...

Painting pine trees is my new watercolor obsession. Everywhere I go, I see pine trees everywhere but here's the thing, each pine tree I observe is different from the last. No pine tree is the same the one before it. I hope I'm making sense. Anyways so it got me thinking.  As a simple mindfulness practice, I recommend observing pine trees. When you are walking, take a moment to settle into your body. Notice any part of your body that is tense and take a nice inhale in and a long exhale out, focusing on releasing any tension you might be holding in your shoulders or any part of your body that feels tense. Do this for a few breaths while walking. Just be present. If a thought comes and distracts you, it's all good. Your meant to think. Acknowledge it and simply come back to your breath. OK, so once you feel more settled while walking, start to notice the landscape around you. Notice the sky - what color is it today? Is it gray and moody or can you see patches of blue? Do you n...

So I had this lofty goal of doing some landscape paintings this weekend but I never got around to it. Instead I did paint swatches of what I have in my watercolor palette.  And I realized something. I realized that sometimes we can't force a goal or an outcome. We can want it, but we can't force it especially if maybe we are too tired or we are simply aren't motivated or inspired to do it. So what does this have to do with mindfulness? If you are thinking of having a mindfulness practice, whether traditional in the case of sitting meditation or your form of mindfulness is painting or drawing but you can't seem to do it that day. Then don't do it.  One day of no practice isn't actually bad for you. Just acknowledge that's happening + don't force yourself to feel like you should.  I think part of being mindful is wanting to do it. Feeling inspired to do it as opposed to adding a check mark to that goal. So if this how you feel today much like how I've ...

My meditation practice shifted shortly after getting recalled back when Covid began. Let me backtrack here for intents and purposes. I started to hear the news about this mysterious disease in China in January 2019. Then in February of that same year, my ex co-workers and I (I don't have that job anymore because it had closed down permanently) were all wondering when the building would temporarily close due to the rise of cases in BC. Then March came + we got our notice to stay home. At first we were told that it would be two weeks which I thought was the dumbest thing I've ever heard. I knew deep down I'd be at home for much longer than that.  So when I stayed home like so many people to curtail the rise of cases, I was still meditating + journalling regularly.  But something shifted in my life by June 2019 when I got recalled to work at that company that I was working in at the time. I was always stressed + scared about the unknowns. Surprisingly not when I was at work. T...

I love trees and since painting is one of my primary ways of relaxing, I've come to appreciate trees in a different way. Not every tree is the same. Some are tall and lanky, others burly with lots of roots taking place. Some have leaves year round while others lose theirs during winter time. Regardless, they are all beautiful to me and remind me of their imperfections. So when you decide to go for a walk or are rushing around, take a moment to notice any tree.  What do the branches look like? Start to look at each individual branch if you can and notice how they just go in whichever direction.  Does this tree have leaves or not? Are there buds growing on the trees and if so, are they so small that they look like tiny little bumps right now?  Do you notice any interesting patterns on the trunk of the tree? Feel free to lightly touch the trunk  and feel its interesting textures. Is it rough or smooth? And upon closer inspection of the tree, what else do you notice? Whi...

It's been snowing all day here in Vancouver, BC. And as I look out my big windows, I watch the snowflakes come down. As I've mentioned in previous posts, you can practice mindfulness anywhere you are. At work. At home. Sitting down while waiting for your bus or even while doing dishes.  If it is snowing where you are. Take even 3 minutes out of your day and look out your window.  What do you notice when you look out your window? Is there a lot of snow? Is the snow coming down heavy where you are? Do you notice the snowflakes and how big or small they are? How about their movements? Is it windy where you are? Do the flakes look like they are slowly free-falling before they hit the ground? What textures do you notice? Just take a moment to notice the snow itself. If you get distracted which is inevitable and very normal, simply come back to the practice. Over and over again for however long you plan to do it.  Then once your done, take a deep breath in and slow exhale out. ...

  My needs have changed when it comes to my mindfulness practice.  There I said it. A part of me has felt guilty in some ways but I'm also thinking that if my needs have changed over the course of time, why do I need to berate or make myself feel guilty for something that can come naturally? Do I still meditate? Yes but most of my meditation practice is doing self-compassion breaks via through Kristin Neff or Chris Germer. The practice is short, sweet + gets to the heart of the situation + that matches more my personality. And what do most of my mornings look like then if I don't meditate? I read! I read books that make me happy + put a smile on my face because life has been hard at times + reading for the mere pleasure of it is good enough for me. When I'm struggling somehow, then I do a self-compassion break + I simply make a point to listen to what I need in that moment.  So if your needs have changed + you feel like you are "failing" because you aren't doi...

I love watching clouds take shape. I love how sometimes I can see faces + animals when I'm cloud watching. I also love that it is a non-traditional way of practicing mindfulness. This is an excellent informal practice you can do when you are in your car *parked of course!* , sitting on a park bench or drinking your coffee/tea while near a window. I highly recommend doing this practice when you see different shapes of clouds. A dreary rainy day will not do unfortunately since the whole sky will be grey. OK so here are the steps + let me know how you like this informal practice! -Find a comfortable position that works for your body. If you are in your car, park your car first + get comfortable. Adjust your sitting position until you feel comfortable enough to sit still. -Take a couple of breaths in + out through the nose to settle yourself in. If you find that you can't relax, do this portion of the practice for a lot longer until you feel settled. -And now look at the clouds. Do...

  I don't think I ever considered how much color impacts my mood until I started painting for the first time last year.  Now when I go for walks, or look at art online or pretty much anything that I do, I am often looking at all the colors I see + I mentally compare them to the palettes I use when painting. Lately, my mind has been leaning towards the color blue. It makes me feel calm, cool + reminds me of the vastness of the ocean. It makes me think of beaches, sand + sunshine but it also reminds me of the sky when there are no clouds in sight.  So what does this have to do with mindfulness + meditation? A lot! You don't have to just sit + meditate following your breath. Remember that mindfulness is having awareness of the present moment without any judgement.  Side note : If you want to understand more about mindfulness, check out my old post  What Is Mindfulness? What's the Difference Between Mindfulness + Meditation?  A really great informal practice to...

  Yes, it is a pretty long title but it got me thinking. Today, I actually managed to do a short body scan meditation using Sharon Salzberg's audio on YouTube. Here is the link if you are interested in trying out her meditation Wake Up Meditation ft. Sharon Salzberg Then I got into some morning painting + I was following an artist I've never followed before + I was just genuinely struggling with the whole process. I labeled the whole morning painting experience as a total bust because I didn't get the result I was looking for. Which made me wonder, was the experience really that bad or was my expectation of what I wanted to paint unrealistic? What does this have to do with mindfulness meditation? A lot! Here's the thing, some days you sit + meditate + even after the sesh is done, you are still feeling overwhelmed or stressed. And you know what, that's normal.  Sometimes, I think that we need a friendly, compassionate reminder that if we have a meditation practice th...

  When I started meditating a few years back, I was pretty diligent + dare I say strict on myself when it came to practice. In the last year + a half, around the same time Covid hit worldwide, my practice became sporadic.  I wasn't getting up first thing to meditate + some days I just couldn't do it.  The perfectionist in me saw this as a failure but the truth is, it isn't. I am letting you know right now that it is OK to take breaks from your meditation + mindfulness practice. It is OK that you forget for a few days or you just don't want to.  I'm learning that when that happens, I need to be self-compassionate with myself + remind myself that I can begin again when I feel ready emotionally + mentally to take a seat + meditate. There is a lot going on right now + if sitting to meditate stresses you out more, then take a break from it. Give yourself permission to just be OK that you didn't meditate. And maybe do something else that you think might suit you bett...

  It's been awhile since I've posted anything on this blog.  Since end of December 2020, there have been a lot of changes in my life. For one thing, I lost my job that I had for 3 years. Luckily, I was offered an auxiliary position working for the school district in my community. And of course, with all the changes in my life, my own personal mindfulness + meditation practice has taken a noise dive.  I no longer sit for 20 minute practices. My mind can't seem to handle it + for those who are new to meditation, I can honestly say that this is absolutely normal . My practice as of late takes me 6 minutes  + some days I don't even make a point to practice.  I've decided that expecting myself to sit longer is just not feasible at this time. And each day I sit for  however long is enough for me. For the past several weeks, I've been practicing Chris Germer's Self-Compassion Break meditation. It's been useful when I feel stressed, overwhelmed or just feeling u...

  I work in an office + just like everyone else, struggle with being patient while reading my work email. Sometimes I find myself getting caught up in the next thing I have to do + treating each email as though it is a "life or death" emergency which 99% of the time it isn't . At least not for me + the type of office work that I do. When I find myself hurrying, I tend to do a few things to get myself more grounded so that I don't jump from one thing to the next mindlessly. Whether I'm standing or sitting, I notice my feet making contact with the ground. Automatically that allows me to just slow down a fraction of the internal speed I'm usually engaging in. I also pause + if I'm holding the mouse in my right hand, I feel it, truly experience the sensation of how I might be holding the mouse.  Then I check my breath. Is it shallow + can I just experience my breath as it is? What does it feel like? So that's the kind of stuff I do when I do get caught up ...

  I was waiting for the train to go to work a couple of days ago + as I was standing, I decided to do an informal + quick mindfulness practice.  This is a great informal practice that you can do anywhere as a way to reconnect with yourself. And remember, this is an informal practice, you can do this for 30 seconds, 1 minute or longer + all dependent on you and your needs!  Here are the steps/suggestions/directions: Take a moment to notice where you are right now.  Are you in line at Starbucks or waiting for your train to arrive. Just take a moment to notice where you are.  What do you see? Do you see buildings, trees or other people? And now slowly + mindfully notice how you are sitting or standing. What is your posture? Are you standing tall or sitting down slouched over. Notice how you stand or sit.  And now, notice your feet. Feel your feet. What sensations do you notice? Are your feet achy, tired or sore? Do you feel tingling sensations or no sensations...

  I decided to take up watercolor painting as part of my mindful self-care practice. With Covid-19 continuing to shape + influence my daily routine, I decided I needed a self-care practice that allowed me to get lost in the moment + simply take the edge of my daily stresses. While having a formal mindfulness meditation practice will always be part of my daily routine, I desperately needed something else to add to the mix. A couple of weeks ago, I came across this video (see below) from a woman named Cynthia's YouTube channel called Mindful Creative Muse.  This practice really helped me to connect to my breath in a way I didn't know I could! I highly recommend you this a try! Cynthia's channel on Youtube called Mindful Creative Muse                                                             I e...

  Late last night I noticed a slight tickle in the back of my throat. I was worried that I was coming down with something. More worried that I would get others sick especially if I tested positive for Covid-19. I work at an integrated health facility + I am client facing which means that I see plenty of people in any given day. I wear a mask when I'm at work + even in my personal time when I am doing errands such as grocery shopping.  So this morning, I called 811 HealthLink BC to see if it was recommended I get tested for Covid-19 based on my mild symptoms. While my symptoms are mild, it was still recommended I call in sick + my next call was to my employer to let them know that I was doing my due diligence. That meant I had to get tested today + that I had to self-isolate + wait for my test results. So today my partner + I went to a drive-in/walk-in testing site + in about 1 1/2 hours got tested.  So how did I feel while I sat there waiting for my turn?  Relatively...

Hey hey everyone! Its been a while since I posted a new audio recording. It's been pretty tough the last several weeks + creating an audio was the least of my worries. But alas, I have a new one + it is all about having a cup of tea. And if tea doesn't work for you, go with whatever hot beverage you prefer. Coffee, hot chocolate, or whatever hot beverage you prefer, this is after all all about your own experience. I recorded this informal practice because I wanted to highlight that you can drop in to any moment you are in. Whether that's going for a walk or in this case, sipping tea or coffee, moments of informality are a great training ground for mindfulness . Hot Cuppa Meditation Exercise Things to consider when doing this practice  ~The ground to which you work on with this informal practice is your own direct experience. ~Take your time! Do this as slowly as you like + for as long as you like. The recording may end but you can continue for...

It has been difficult + challenging the last few weeks. There's been so much unveiling of all the systemic racism that occurs in the US as well as other parts of the world + it has been incredibly hard to process. My emotions range from rage, anger to sadness + hopelessness. And the last few days I have been racked with self-doubt. The interesting thing, at least to me , is that having a mindfulness meditation practice allows me to watch my thoughts + feelings as they rise up. And fuck have they risen up a lot the last few weeks.  I've been doubting every move + thought + decision I make. What do I post? What do I share? Do I share only because others are sharing the same thing? Is it genuine to me? Does it feel right in my bones to share + post on Instagram. Am I doing enough? Am I enough?? And today I decided to lean in + write in my journal about what I've been feeling because in a way I've been avoiding my self-doubt thoughts/feelings. I may have been objectiv...

I just did a Solidarity + Compassion meditation practice from Jeff Warren's YouTube Channel. Here's the link if you are interested in this practice.  https://www.youtube.com/watch?v=12DFvZ71h-s   Fair warning, this is not a comfortable practice but that's the thing. Seeing systemic racism + violence play out isn't comfortable. It's fucking hard to watch. It makes me angry, upset, sad, ashamed, doubtful of what I can + cannot do. To just name a few of the complex emotions I've been feeling. And you know what I learned during this practice? I need to welcome all of that in. What I'm feeling is normal + human because deep down I know from being a visible minority what it feels like to experience systemic racism. I also know that I don't know what it feels like to be a black person in America or Canada or world-wide but I can imagine how fucking scary it is. When I chose to do this practice, it wasn't a way out of discomfort. It was a w...

Yesterday, I was doing a bit of my own personal reflection while working on "The Mindful Self-Compassion Workbook" by Kristin Neff, PhD & Chris Germer, PhD.  I was on Chapter 10 - 'Loving-Kindness for Ourselves' - taking a moment to reflect on what I needed to hear in terms of phrases for myself and it hit home for me that most times, I just want to be validated that I'm OK, that I will be OK. I came up with three phases that hit home for me which all included the word 'OK": "May I be OK as I am."  "May I begin to feel OK about myself." And a super simple one that I like that feels super validating is, "It's OK, I'm OK."  I thought about it + then meditated to one of Jeff Warren's meditation on YouTube. If you haven't heard of this awesome Canadian author & bonafide MacGyver meditation teacher, go check him out at the link below. https://jeffwarren.org/ After that practice of sitting + doin...