My #1 takeaway from a healing journey

Happy Thursday! Here’s an anecdote, an exercise and an inspiration.

Anecdote: This week marked five years since the death of my beloved Bubbi, who came to live in my apartment building following the unfathomable loss of her daughter, my mom. I had two toddlers during my 2.5 years as her caregiver, which coincided with the beginning of the pandemic.

A few days before Bubbi died, I hit a personal low, landing in the emergency room with what turned out to be stress-induced digestive problems. So early November is a time for me to reflect not only on my grief but my healing journey.

After many GI tests, medication and diets, guess what helped more than anything else? Eating more slowly.

I would argue that how you eat is just as important as what. Mindful eating can have a huge impact on the gut, the nervous system and weight in either direction — since it involves listening to your hunger cues.

I still often eat too fast, especially in the mornings when I’m racing to get my kids out to school. But the basics I am constantly trying to follow are these:

Sit down. Devices off. Chew your food.

If you really want to get fancy, take a breath and/or put your utensils down between bites.

Exercise: Weekday mornings in my house have been a struggle lately. While I love nothing more than luxuriating on my yoga mat for an hour when I first wake up, I defeat the purpose of self-care of I try to do too much of it before the grind on school days. I am also defeating the purpose if I have to wake up at so early to get everything done that I consequently spend the day exhausted. (For reference, I normally get up at 5:30 but have been feeling especially tired recently and sleeping in until 5:45 or 6, at which point my window for myself is gone.)

Components for a minimalist routine when more isn’t possible:

1) Upon waking, put your hands on your heart and take 10 slow breaths.

2) No screens for at least 30 minutes (except the morning after an election).

3) Stand on one foot while brushing teeth.

4) Do one feel-good stretch.

5) Get a little fresh air. This is a necessity for me as a dog-owner, but you can look out a window and gaze into the distance if getting outside isn’t possible.

This video is real footage in my kitchen at 6 a.m. while waiting for hot water to boil.

Place your elbows on a countertop and step back to a number 7 position. If this is too intense, grab the counter with your hands and step back with straight arms.

Bend your knees as much as needed to keep a slight U-shape in the low back.

Pressing the elbows down, soften between the shoulder blades to open the upper back.

Pressing down into your feet, maybe straighten the legs a little until you feel a hamstring activation.

Hold 30 seconds or so, and be on your way!

Inspiration: “You can visit with the fear, but don’t hire a van and move there.” One of many lines that touched my heart from the wonderful new novel “Wreck,” sequel to the equally wonderful “Sandwich,” by Catherine Newman. (Her Substack is Crone Sandwich.)