Tag: wake

  • My Dying Friend’s Woke Wake and Why We Need to Talk About Death

    My Dying Friend’s Woke Wake and Why We Need to Talk About Death

    “Death smiles at us all; all we can do is smile back.” ~Marcus Aurelius

    Recently, on a beautiful blue-sky Saturday, I attended my first “woke wake.”

    My dear friend has welcomed in the love and care of hospice, and she and her family wanted to host a celebration.

    The meaning of “woke” signals an awareness of social action, with a focus on racism and bias in our culture. She also wanted to be “awoke” to the experience of her wake. More importantly, her party was an honest expression that she will die soon. Her acknowledgement was courageous.

    We share so openly about birth, and yes, there is deep sorrow with death, but doesn’t it deserve as much open acknowledgement? Silence only makes the journey that much more difficult. 

    In her rose-rimmed glasses, moving about the party with such grace, she held her truth with pride. Her heart is full yet has become so weak.

    There were plates of delicacies with brie decorating beets, fall fruit bowls adorned with persimmons and pomegranate, plates of pumpkin brownies and breads, chips finding dips, laughter finding tears.

    She preferred we didn’t clink cups and share stories. Instead, it was both a “Bon Voyage” and “Welcome Home” celebration. The voyage is universal for all of us. Home becomes the outstretched arms of loving community and, as Ram Dass wrote, “We are all just walking each other home.”

    The morning my father passed away just shy of ninety-five, I spoke with him by phone as he lay in his hospital bed. The last thing he said in his forever strong but raspy voice, before hanging up the phone, was “Well, gotta go honey.”

    We all “gotta go,” but the privilege some of us have to plan for how we go is a gift. Many do not have that luxury due to economic, social, and possible cultural differences.

    But for many, there are concrete plans we can make as we compose our wills, designating our medical power of attorney, our financial executor, DNR, and life support decisions. We can designate who will inherit our wares and heirlooms. We can decide specifics in regard to a traditional burial, cremation, or even body composting, which is a process that transforms the body into soil to be then returned to the earth.

    Getting our affairs in order in concrete ways seems easier than having a conversation about our own death or that of our friends, family, and aging parents.

    Melanie Klein, a well-known British psychologist, believes the fear of death is the crux of anxiety. Whether one believes in this premise or not isn’t that important. But the truth is that often our feelings about death are kept deep inside. Yet discussion can ease our anxiety as we face the existential concerns about our mortality.

    I’m in an intimate group with six other women where we discuss aging, living, and dying. Sometimes we discuss the book we are reading, but more often than not, we share our hopes, dreams, and fears about the future. As our skin softens with age, our “thin skin” makes us more sensitive to issues around death.

    Often, there are concerns about being dependent and a wish to not burden those who care for us. And who will care for us? Will we be okay financially? How will our bodies and minds hold up in the years to come? We also discuss worry about those we’ll leave behind. How will children cope?

    These are difficult topics. But being in community while voicing our feelings and asking these questions can make us feel less alone. If possible, opening up the discussion with loved ones is important. And the hope is that when our time comes, we will all be better prepared and have had some of our questions answered.

    Those who die before us often become our teachers. As we attend memorials and wakes, we face that we will continue to say farewell to loved ones and inevitably ourselves. How those before us handle the farewell often educates us as to how we would like to end our journey in both similar and dissimilar ways. But this takes conversation, something too often avoided.

    My friend has taught me so much and especially about her devotion to and her honesty with her grown children. I will want my children to know they are going to be just fine in the world no matter the twists and turns in their life. And that I promise I will never be far away.

    It is said that accepting the inevitability of death helps us accept we are all just visiting for a short while. That recognition reminds us to appreciate life and make it a good visit.

    I hugged my friend goodbye and thanked her for hosting a lovely celebration. It was a good visit with a table of bounty. Maybe that is what we can all hope for as the party ends and the lights go out.

  • How to Wake Up Smiling: 5 Daily Habits That Made Me a More Positive Person

    How to Wake Up Smiling: 5 Daily Habits That Made Me a More Positive Person

    “You create your future based on your energy in the present.” ~Unknown

    I’m usually a pretty happy person, but about a year ago—perhaps due to a lack of social connections and laughter—I experienced a few dark months. During those months, I spent most of my waking hours (and probably nights as well) consumed with negative thoughts.

    I woke up feeling angry in the morning, continued having negative thoughts most of the day, and went to bed in that same state of mind.

    Luckily, I didn’t have many opportunities to spread my negativity to others because we were in confinement.

    On one of those moody mornings, I played a video of a spiritual teacher that a friend had recommended listening to while getting ready for the day.

    Halfway through the video, he said, “Humanity is ascending into more loving and conscious states of being. You are becoming more of who you truly are, which is love.”

    At that moment, I caught my eyes in the mirror and stared at my unhappy face.

    “I’m not ascending. I’m descending further and further into the ‘hell’ in my own mind.”

    My negativity was eating me alive, but, strangely, it was so addictive.

    Since it had been escalating for some time (a few months by then) and had acquired a good bit of momentum, I really didn’t know if I’d be able to shift all that negativity into a more positive state of being. I knew that the longer I waited, though, the harder it would be.

    Still looking at my face in the mirror, I noticed the corners of my mouth pointing slightly downward.

    “If I continue like that, I’m going to get grumpy face wrinkles.”

    I made my bed and then went to the kitchen. As the coffee was brewing, I grabbed my laptop and Googled “how to be a more positive person,” and I scribbled down a few ideas that resonated with me.

    Later that day, after mixing and matching advice from different articles, I created what I called my “emotional hygiene routine.”

    It’s a series of simple habits that I committed to doing most days of the week for an entire month (and still continue to do today on most days) and that, over that month, took me out of my depressive state and made me wake up smiling in the morning again.

    I’d like to share them with you.

    1. Fall asleep in the “vortex.”

    One idea I came across in my research on being more positive came from Abraham Hicks:

    “If you go to sleep in the vortex, you wake up in the vortex. If you go to sleep not in the vortex, you wake up not in the vortex.”

    Being in the “vortex” refers to a state of pure positive energy. The idea in that quote is pretty straightforward: go to bed thinking positive thoughts and feeling happy feelings, and you’re more likely to wake up thinking and feeling positive in the morning.

    I knew this had to be true. I knew it because when I went to bed thinking angry thoughts, I usually dreamed that I was unhappy and then woke up grumpy (and exhausted) in the morning.

    So, I decided to try something. As I closed my eyes to sleep at night, I scanned the day from the moment I woke up until the present moment when I was lying in bed, and I tried to recall all the positive things (even tiny things) that had happened that day.

    I could have thought about the delicious mocha latte that I drank that morning, the fact there wasn’t snow on the ground and that I was able to run outside in the afternoon, or a nice comment someone left on one of my videos.

    I spent a few seconds remembering a happy moment before moving on to the next one. After scanning the entire day, I would do it again, trying to find even more subtle positive things, and I did this until I fell asleep.

    This exercise is probably the number one thing that helped me (and still continues to help me) wake up happier in the morning.

    2. Have something to look forward to on the following day.

    Something else that has helped me wake up happier is having something to look forward to every day, even if I have a busy day ahead and have minimal free time available.

    Still to this day, every evening, I schedule at least one activity that brings me joy for the following day. It can be going for a walk with a friend, baking cookies, or watching the sunset. It can also be as simple as wearing my favorite outfit.

    Scheduling one activity that brings me joy for the following day gives my mind something fun to anticipate and puts me in a good mood in the evening.

    And again, how the day ends is a good indicator of how the following day begins.

    3. Absorb uplifting ideas in the evening.

    We all know that what we feed our minds affects our mood. I don’t have a TV and don’t follow the news, but my Facebook feed is often enough to get me irritated. So, I decided to stop scrolling mindlessly on Facebook (or at least do so less often) and consume positive-only content instead.

    For the past few months, first thing in the morning and before going to bed, I’ve been reading a few pages of an inspiring book—usually something spiritual. I just finished reading the entire Earth Life book series by Sanaya Roman, and right now, I’m reading Wishes Fulfilled by Wayne Dyer.

    Reading those kinds of books brings me peace. I can notice a significant difference in my mood and stress level if I just take even fifteen minutes to consume uplifting content in the morning and evening.

    (If you have any book recommendations, you can share them in the comments.)

    4. Make a gratitude list—with a twist.

    After reading in the morning, I write down three to five things I’m grateful for—and why I appreciate each thing.

    I used to write gratitude lists of fifteen-plus items and do it very quickly—almost mindlessly—just to “get it done.” It made the practice sort of mechanical and not very effective.

    I’ve found that writing fewer items on my list and taking the time to dive into the reasons each thing makes me happy intensifies the feelings of gratitude and makes the exercise more profound. I try to do this daily, although I do forget sometimes. When I forget several days in a row, I can feel the difference in my general mood.

    Gratitude is perhaps the lowest-hanging fruit for cultivating a more positive attitude.

    5. Choose your state of being as you open your eyes.

    The last thing that has helped me is a piece of advice from Dr. Daniel Amen, one of the leading brain health experts. In an interview on The School of Greatness Podcast, he talked about the importance of setting a positive intention from the very start of the day to cultivate what he calls “a positivity bias.”

    An affirmation he uses himself and recommends using is: “Today is going to be a great day.”

    When we tell ourselves this in the morning, our unconscious mind then looks for things that are going right to prove that this is true. This isn’t toxic positivity—ignoring or denying the negative. It’s training our brains to see what’s positive instead of focusing on the negative by default.

    I’ve taken the habit of saying this affirmation (or a similar one) just after waking up and before opening my eyes in the morning. It’s a bit like choosing and declaring from the very start of the day what attitude you’ll adopt that day. It’s easy to do, and it sets the tone for the day.

    In the beginning, I didn’t always remember to declare my intention until later in the morning, but it didn’t take long before it became automatic. Now, just remembering to think about my intention (and then mentally saying it) makes me smile as I wake up.

    . . .

    Our lives don’t need to be perfect to wake up smiling in the morning; they just require a conscious effort to develop a positive attitude, which is what the five habits in this article have helped me accomplish.

    I hope they serve you well, too, if you choose to implement them.

  • How To Wake Up Feeling Confident, Relaxed, And Productive

    How To Wake Up Feeling Confident, Relaxed, And Productive

    Woman in Bed

    “Morning is wonderful. Its only drawback is that it comes at such an inconvenient time of day.” ~Glen Cook

    Beep! Beep! Beep!

    Time’s up.

    You’ve got twenty minutes to shower, get dressed, eat, and get to work.

    Screw it—skip the shower today. And you can wait till lunch to eat.

    Go! Go! Go!

    We all know the feeling. These mornings suck.

    From the moment you wake up you’re in a constant rush to get ready for work and out the door on time.

    By the time you arrive you’re stuck in a frenzied state of mind, never able to settle into the day.

    And if there’s traffic, forget it. Between knuckle-headed drivers, hitting every red light, and showing up late looking like a wreck, your entire day is ruined before you’ve even clocked in.

    The question is, why do we do this to ourselves?

    We sleep in as late as possible and jump out of bed, desperate to get ready quickly so we won’t look like Cinderella riding home in a pumpkin because she couldn’t manage her time.

    The good news is you don’t need a fairy godmother or glass slippers to have a more productive, relaxing morning and get to work on time.

    You only need two things: the mindset to make it happen and a simple strategy to set yourself up for success.

    Only you can control the first. Going from someone who could never get out of bed on time to an early bird who wakes up at 5:30 seven days a week, I know all about the second.

    These are the steps that contribute to what I call my perfect morning.

    1. Add two, subtract two.

    The biggest reason your mornings are rushed and unproductive is because you don’t give yourself enough time.

    With the exception of true night owls, most occupy themselves late at night doing the unimportant, like watching TV, surfing the web, and overeating.

    For many, it’s easier to get things done in the morning because there are fewer distractions.

    The solution: Go to bed two hours earlier and wake up two hours earlier.

    If you can’t make the switch that easily, wake up fifteen minutes earlier every few days and build on that until you’ve reach two hours.

    Instead of staying up late staring at a screen, do yourself a favor and get some sleep so tomorrow you’re relaxed and ready for the day.

    2. Put your phone/alarm across the room.

    There are two problems with keeping your phone within reach while you sleep.

    First, you’re prone to check it. Science has shown screen time at night tricks our brains into thinking it’s daytime, which decreases levels of melatonin (the sleep chemical), making it harder to fall asleep.

    Second, the dreaded snooze button. When you fragment sleep by snoozing, you wake up feeling more tired than you did in the first place.

    Putting your phone across the room eliminates both issues. You’ll fall asleep faster without distractions and set yourself up for success in the morning, so you wake up and stay up.

    3. Gratitude first.

    Have you ever noticed after a rough morning it seems your whole day goes that way?

    You stub your toe first thing out of bed and then get stuck in a negative mindset you can’t escape.

    The best technique I use to prevent this is to say “thank you” as soon as I open my eyes.

    Doing this puts myself in position to notice the good in my life rather than let the bad things affect me.

    Start your morning with a positive attitude and put yourself on the path to a great day.

    4. Start with enjoyment.

    Some people thrive on rolling out of bed to bust out 100 pushups to start their day.

    For most people, this doesn’t work.

    Our body needs a chance to wake up. You’re still in a dream state anywhere from five to thirty minutes after waking.

    I like to do something that relaxes me into the day, like having tea while I read.

    Instead of rushing, a calm awakening helps transition your mind while your body adjusts, setting the rest of your day up for success.

    5. Avoid all news/media.

    This habit is hard for some to break. They feel it’s irresponsible to not stay informed about what’s happening in the world.

    But the news is downright depressing. It’s difficult to have a positive mindset when you start the day hearing about all the terrible things going on in the world.

    Yes, it’s good to stay informed, but not at the expense of your own well-being.

    Do yourself a favor and avoid all negative media in the morning. If you have to watch the news, wait until you get home from work.

    In terms of happier mornings, it’s the best decision you’ll ever make.

    6. Fuel your body.

    Our bodies are like cars. With the tank full, a car will save gas and run longer.

    After a night of sleep your body hasn’t had any fuel for hours.

    Drinking lots of water and eating high energy foods like berries or oatmeal helps wake up your internal organs to give you the energy you need for the day.

    Your body will tell you what it wants if you’re willing to listen. Work with your body rather than against it and your body will return the favor.

    7. Complete your most important task first.

    Dan Ariely, a leader in the field of time management, suggests our highest quality hours of production are the first two hours after waking.

    The problem is that most waste their most productive hours doing tedious tasks like checking email or frantically rushing to get ready.

    This concept changed my life. Instead of lying around doing nothing, I now spend the majority of my morning getting my #1 task of the day done.

    The best part is even if everything else goes wrong, you can rest assured knowing you still completed priority number one.

    8. Pick out clothes the night before.

    Tim Ferriss, author of The Four Hour Work Week, explains we only have a certain amount of willpower for making decisions each day before reaching “decision fatigue.”

    He says, “We have a finite amount of mental resources. The more decisions you rack up in one area, the fewer you can use on another.”

    By avoiding simple decisions in the morning, by picking clothes the night before and planning breakfast ahead, you’ll be more confident in making the bigger decisions that actually matter.

    9. Leave for work twenty minutes early.

    Best-case scenario: you show up early, your boss is impressed, and you’re able to relax into the day.

    By leaving early, you don’t have to worry about getting stuck in traffic. You can enjoy the ride and appreciate having a means of transportation to get to work.

    If you work from home, give yourself extra time to get into work mode. You’re still a professional; don’t wait until last second to rush into phone calls and sales meetings.

    Don’t ruin a perfectly good morning by waiting until last second to rush to work.

    Leave early, get there early, and observe how much better your day is without any needless rushing.

    Start Now

    You don’t need to be a morning person to take advantage of time before work and prepare yourself for the day ahead.

    Having a more productive, confident, and relaxing morning is about putting yourself in position to succeed.

    By making small changes like picking out my clothes before bed, leaving my phone across the room, and waking up earlier, I’ve created a habit of productive mornings with time still left over for watching the sunrise every day.

    With a little willpower and a few changes, you can turn the morning hours into the most enjoyable and productive part of your day.

    Woman relaxing in bed image via Shutterstock

  • 6 Surprising Tips for Overcoming Exhaustion

    6 Surprising Tips for Overcoming Exhaustion

    Sleeping Man

    “We are so used to working that not working is the new hard work.” ~Mokokoma Mokhonoana

    You know that feeling just as something bad is happening that you can’t control, when your stomach does a backflip, lurches up into your throat, and then drops into your toes?

    I experienced it one day snapping back to full consciousness as my car glided off the left shoulder of the freeway and spun in a full 360-degree circle on the gravel.

    I’d logged a very busy week at work, been to a music group practice, done some freelance editing, and gone for a few runs in preparation for a marathon. Now I was headed to a weekend event with my spiritual community.

    There I was, zipping down the freeway in the fast lane on a crisp and sunny fall morning. I felt drowsy, so I flipped on the car radio to keep myself alert.

    In retrospect, I should have also sung along at the top of my lungs. Or, you know, pulled off the road to rest. But I didn’t want to be late for the start of the gathering.

    The last thing I remember thinking was “There aren’t any cars close by. I’ll just close my eyes for a second or two.”

    Superhero Syndrome

    Ever been so exhausted you can’t think straight?

    Do any of these sound familiar?

    • “There’s too much to do—I can’t afford to stop and rest.”
    • “I can’t ask for help—I’m the only one who will make sure this gets done right.
    • “I have to finish this. [Person or group] is depending on me.”

    Thoughts like these have become frighteningly common. We think we need to do it all, so we push ourselves way past our limits. I call this “Superhero Syndrome.”

    And it’s not just unhealthy. It’s downright dangerous.

    Excessive fatigue is epidemic in our society. According to a 2011 National Sleep Foundation poll, close to half of Americans between thirteen and sixty-four say they rarely or never get a good night’s sleep during the work week.

    Exhaustion can lead to all sorts of problems, from impaired performance, poor immune system function, and increased risk of obesity to stroke, diabetes, and heart disease.

    Not to mention car accidents.

    The first step in avoiding exhaustion—as with most problems—is self-awareness. You need to check in with yourself regularly to see if you’re overdoing it.

    The second step is figuring out what to do about it if you are.

    The standard advice is true: If you’re overtired, stop what you’re doing and rest or sleep.

    Draw firm boundaries around your time and energy by learning to say no to people, things—and sometimes yourself.

    Practice good sleep hygiene and try to get a full night’s sleep every night.

    But there are times when, despite our best intentions, we don’t—or can’t—do these things. What then?

    6 Surprising Tips for Overcoming Exhaustion

    1. Ditch the traditional nightly sleep cycle.

    If a straight eight hours doesn’t do it for you, consider this: some researchers suspect we’re not wired for it anyway. They say that prehistoric humans slept for about four hours, woke up for a while, and went back to sleep again until dawn.

    Others have noted different sleep patterns across cultures, from the midday siesta to countries where multiple naps are the norm.

    Experiment and see if changing up your sleep periods makes a difference.

    2. Do the opposite of whatever you’ve been doing.

    If you’ve been pushing yourself physically, it’s no surprise that you should stop and rest or take a nap, or go to bed early.

    But if you’ve been pushing yourself mentally, go do something physical. Take a walk, do some stretching, or run an errand. Bodily movement will clear your head, get your blood flowing, and help bring you back into balance.

    3. Hit that snooze alarm without guilt.

    I’ve used a trick to psych myself out for years. I work backward from the time I want to wake up, factor in two snooze alarm periods, and set my clock for that earlier time.

    The result? I get a brief but lovely time in which to feel a little bit decadent. “I wish I didn’t have to get up now. Oh, wait—I don’t have to!”

    4. Pretend you’ve just woken up.

    Another mental trick—as you’re going to bed at night, tell yourself it’s morning.

    Imagine what it would feel like to go through an entire day, starting right now. Think about all that physical and mental effort. You can even do (just a few!) jumping jacks or deep stretches to give your muscles a brief sense of fatigue.

    How many times have you said to yourself, “I just wish I could go back to sleep for another eight hours”?

    Now go “back” to sleep for another eight hours.

    5. Ask for help.

    You’d think this tip wouldn’t qualify as “surprising,” yet sadly, for many of us, it does.

    When you suffer from Superhero Syndrome, you’re usually under the impression that everything on your to-do list has to be done by you.

    Granted, you may not be in the position to hire a personal staff to assist you. But that doesn’t mean you can’t ask for some help when you need it.

    As a fellow Superhero Syndrome sufferer, I know this is scary. But experience has shown me that when people value and care about you, they’re usually very happy to help. They won’t see you as weak or needy, but as someone who is strong enough to advocate for your own needs.

    Asking your spouse or partner to handle the kids for a while so you can take a break does not mean you don’t love your kids. It means you love them enough to want to give them your best, fully rested self.

    Requesting backup at work does not mean you’ll be seen as incompetent. It means you care about producing the best results possible, and that you’re secure enough to let others assist you with that.

    So go ahead and ask for support. You may very well be surprised by the result.

    6. Make a to-do list for tomorrow.

    Before bed, take five minutes to think about the next day and make some notes for yourself.

    For small tasks like calling the doctor, getting gas for the car, or picking up ingredients for dinner, writing them down or entering them into whatever device you use to track things reassures your mind, and you’ll be able to release them for the night.

    For longer-range projects, choose one small thing you can do to move them forward tomorrow.

    The idea here is that by making note of something in a place you know you’ll see it frees up your mind to relax into truly restful sleep.

    Don’t Try to Be a Superhero

    I was extremely lucky that day I fell asleep and drove off the road. A few passing drivers gave me very shocked looks as they whizzed by, but I didn’t crash into any of them. I recovered quickly enough to nudge my car back onto the road (and drive to the next exit, where I pulled over and sat there shaking for a while.)

    The most enduring result of that day has been that I now realize when I’m too tired to be safe or effective. On good days, I notice sooner and take steps to reverse the trend.

    If you’re suffering from Superhero Syndrome and trying to do too much, don’t push yourself to (or worse, past) the point of exhaustion. You may not be as lucky as I was.

    Also, just plain old “being happier and more rested” is nice, too.

    Sleeping man image via Shutterstock

  • How to Wake up Every Morning on Top of The World

    How to Wake up Every Morning on Top of The World

    “You get peace of mind not by thinking about it or imagining it, but by quietening and relaxing the restless mind.” ~Remez Sasson

    What’s the first thought that goes through your head when you wake up in the morning? Is it deliberate, or is it the default “Oh shi#$, it’s 6:00!”?

    If that’s how you start your day, then it’s likely your day will be filled with anxiety and stress. It’s not exactly the most productive mechanism for getting things done.

    Questions are quite powerful if used in the right way. (more…)

  • Waking Up to Live Fully and Passionately

    Waking Up to Live Fully and Passionately

    “It is not uncommon for people to spend their whole life waiting to start living.” ~Eckhart Tolle

    Have you ever hit the snooze button? I’m guessing you have at least once. And when you hit it— if you were awake enough to even think about it—you were probably happy knowing that you’d be getting a few more minutes of sleep, right?

    You may have been dreaming a really great dream or were super comfortable in your bed, and you just weren’t ready to wake up. Maybe you had a hard time getting to sleep the night before or you just didn’t get enough sleep.

    In any case, waking up would be painful, right? So it makes perfect sense that you wanted to put off feeling that pain.

    But what if this were a metaphor for your life? What if each time you hit the snooze button and chose to stay asleep, you pushed away precious opportunities to wake up? And what if each time you pushed the button, you were actually postponing your life? Would you still push it?

    I did. For many years. For most of my life, actually. I had gotten into the habit of hearing the wake-up call and hitting the snooze button. It wasn’t a convenient time, or I was too scared to do anything about it, or I just wanted to ignore it.

    I continually hit the snooze button when I said no to opportunities to stretch out of my comfort zone and soar into a new life: an acceptance into a great college, a scholarship to study in France, and an invitation to speak at my college graduation.

    I hit the snooze button because I was too afraid. I wasn’t ready to wake up and start living fully.

    Ignoring the wake-up calls became such a habit that I eventually didn’t want to leave my bed at all. I wanted to continue sleeping. It was safe, warm, and comfortable there. I could pull the covers over my head and pretend that the real world didn’t exist.

    I could pretend that it was perfectly okay that I was sleeping my life away.

    But I could only ignore the alarms and my inner voice urging me to wake up for so long. Because two years ago, I received a wake-up call that didn’t come with a snooze button: I learned that my first love had killed himself.

    In one moment, my entire world changed. I felt so much pain and so much sadness, and I couldn’t push it away. I couldn’t pretend that this wasn’t happening. I tried to go to bed and pull the covers up, but the grief went with me. I couldn’t escape it. (more…)