Category: Mental Wellness

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Fall: A Shedding of the Old

dried maple leaves on grass ground
dried maple leaves on grass ground

It is a new season. I see fall as a time for shedding the old in preparation for the new. The old leaves falling from the trees is symbolic of the shedding. Many times in my life, I have found it necessary to let go of the old. One of the many authors of the traditional bible, used by the Christians, talks about the importance of dying daily. In other words, shedding daily.  Shedding old thoughts. Shedding the past.

In this article, I will share my thoughts on the shedding process and the time between shedding the old and waiting on the new. The trees definitely have a lesson to teach us.  

The Barren Time 

Just like the trees, when we shed the old, there is a waiting period before the new shows up. When the leaves fall, the trees are left barren with nothing to cover them. They remain barren for a whole season. Despite the winds, ice, rain, and freezing cold temperatures, they continue to stand tall. They have nothing to keep them warm and protect them from the elements.  

It is the same in my personal life. There are many times I have felt like I was in a barren time. Freezing cold, winds blowing from every direction and nothing to cover me. There is a purpose in these challenging times. It is a time to evolve and grow. It is a time of preparation for the new. It can be a dark and cold time but we must trust the process and continue to stand just like the trees.  

I also think of my relationships when it comes to the fall season. If you’ve ever gone through a break-up or divorce, you know it can feel like a dark and barren time. The simple truth is, there comes a time in life when you have to choose to turn the page, write another book, or simply close it. The closing it part is the shedding part. In other words, letting the relationship go. Yes, it is definitely challenging but it is part of life.  

Sometimes to self-discover, one must self-destruct. We must go through what feels like destruction at times. It is essential for the re-building of the new. Metaphorically speaking, there are times we must tear down the old building to create a vacant lot for the new.  

See the beauty in the barren trees during this fall season. Take time to see the beauty in the barren times of your life as well. What is the barren time there to teach you? Know that the barren time is necessary howbeit painful. Know that newness lies ahead and is waiting for you.  

If you haven’t already, I hope you will take a moment to enter you email address to receive my free monthly 5 minute read articles straight to your inbox.  

Happy Fall 

Vince  

www.vinceshifflett.com 

Vince Shifflett Publications

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Focused Breathing: Spiritual, Physical, and Mental Benefits


Research has shown focused breathing to be a super stress buster that evokes the relaxation response in our brains. That’s enough reason for me to want to practice it but there are many other benefits to focused breathing that include spiritual, physical and mental. In this article, we will talk about those benefits as well as the technique of focused breathing in an effort to help you live a life of optimal health particularly during these trying times we are living in.
 
To focus on something means to be aware of it. So, focused breathing is taking time to simply be aware of your breath. Just 10 minutes a day will produce noticeable affects. Take those 10 minutes perhaps on your lunch break at work, first thing in the morning when you wake up, or anytime you are feeling stressed. I have found it helpful to do several times a day.
 
Just pause. Simply pause and bring your focus to your breath for about 10 minutes. Focused breathing is best done by breathing through your nose in addition to belly breathing. Belly breathing is best accomplished by placing your hand on your belly and taking a deep breath in through the nose. You should feel your belly rise. Nasal breathing accompanied by belly breathing does the following:
·      Humidifies inhaled air
·      Increases airflow to the arteries, veins, and nerves
·      Increases oxygen uptake and circulation. (According to https://www.breathingandsleepcenter.com/ nasal, belly breathing provides up to 20% more oxygen in your bloodstream.
·      Improves lung volumes: Breathing through your nose allows you to take a deeper breath that engages the lower lungs. It is here that oxygen is picked up and carried throughout the body. Our organs cannot survive without oxygen.
 
Deep focused breathing allows for full oxygen exchange which in turn slows the heart rate and lowers the blood pressure. https://www.healthharvard.edu/.
 
Spiritual Benefits
I have found that focusing on my breath allows me to connect to my core spirit~myself. While breathing in, focus on the air filling your lungs and feel it flow throughout your body. By focusing on your breath, you are more self-aware. It allows for easier access to your inner peace. As you exhale, send that peace out to all living beings. Focused breathing is a great time to disconnect from everyone and everything. Take all of your attention inward to the body and the precious air you are breathing in.
 
Physical Benefits
We have already discussed the physical benefits above. Just to recap, the primary benefit for me is stress reduction. We know that stress lowers our immune system, increases our blood pressure, increases pain, and leads to anxiety and depression. Stress is a killer. Focused breathing will control that stress and therefore, control all the symptoms of stress leading to a happier, healthier life. We cannot always control stress but we can definitely control our response to it. That is where focused breathing comes into play.
 
Mental Benefits
I think the mental benefits go without saying given everything we’ve discussed in this article thus far. A reduction in stress alone has the benefit of a healthier mind. Healthier mind leads to healthier body. Everything begins and ends in the mind. Focused breathing allows us to get out of our mind for a moment and focus on our breathing. It allows us to disconnect from the stressful things we are thinking about and instead bring our attention to our breath. It gives us a mental energy boost and helps us relax into our unconscious mental processes.
 
In summary, it is my intention to make focused breathing part of my daily practice. I have found it useful to close my eyes during my practice but it is not essential. I just feel that we are a very visual people and for me, closing the eyes blocks out all the visual stimuli and allows the brain time to rest. Give focused breathing a try for 30 days. It just takes 10 minutes a day. Do it consistently for the 30 days and notice the positive change.
 
I look forward to hearing from you about your experience. I hope you will enter your email address to receive my monthly short articles straight to your inbox. I am grateful for your support.
 
In love,
Vince, RN BSN CCRN