When I started this blog over a year ago, my goal was to share tips for wellness for individuals affected by cancer – whether survivors, family members, or friends. And now, at the end of February 2023, my goal remains the same. I’m at a very fortunate spot in my relationship with brain cancer at the moment. My last brain scan was just a month ago, and it was clean. This means that there was no visible tumor progression. In other words, no need for any additional surgery or treatment at this time…and hopefully for a long time. While I can’t control when it will come back, I can, for now, try to live each and every day well. Here are a few tips for how I do that. I practice the points I’m sharing below daily, and they have evolved into a regular morning practice. I hope that they may resonate with or inspire you.
Set an intention as soon as you roll out of bed. I credit this idea to BJ Fogg’s book, Tiny Habits. Say your intention for the day silently to yourself or verbally out loud. Just a few words or a sentence can suffice. The idea is to set a positive tone for the day as soon as you roll out of bed and put your feet on the floor. Do it a few times and it becomes natural.
Sit up and breathe consciously. As soon as I put in my contact lenses, I sit on the sofa with a firm cushion behind my back for support, and put my hands on my belly. I take two conscious inhales and exhales, feeling my breath in my body. I then rest my hands on my lap, and breathe in for the count of five, hold my breath for the count of five, and breathe out for the count of five. I usually do this for two or three minutes, and then just take a moment to notice the colors in the room, the plants, the artwork on the walls, and usually, my cat who has jumped up by my side. My inspiration for this practice is here, if guidance helps! These few moments of conscious breath help me feel present and calm, and serve as a transition into further meditation and/or prayer.
Get some movement in. Back when I worked at an office, I always walked to work – both in Washington, D.C. and prior to that in Kazakhstan. I’d usually get my 10,000 steps a day (or close to that) just from my walking commute and steps throughout the day. Now that I work from home, I try to simulate my commute by getting at least 15-20 minutes of brisk steps before sitting down at the computer. It’s a great way to move from the morning “getting ready” routine into the work day. When walking by a park bench I usually do a few supported push-ups, or sit down to do a few seated stretches as well. If you can’t get outside, there are tons of movement-based videos on YouTube that you can watch, such as a 10 or 15-minute yoga routine to start the day. Yoga Alliance and yoga4cancer have just produced an excellent beginner’s series of short themed oncology yoga videos for cancer patients and survivors - I highly recommend these videos at any time of day.
Finally, if you’re at home, drink your green shake! This one is hard to do if you’re on the road, but when home, I am a huge fan of daily green shakes as a staple part of breakfast. My go-to ingredients are greens (spinach, but lettuce or kale work too), a banana, and fresh or frozen strawberries and/or blueberries. I also put in a sprinkle of cinnamon, and then fill the rest of the blender with water. If I have some plant-based protein powder and fresh mint, I’ll put a bit of those in as well. There are, of course, many other ingredients you can add to a shake - try half an avocado, or a spoon of peanut butter! I find that by drinking my green shake in the morning, I’ve started the day with ingredients that are very good for the body. If you feel like you don’t have a lot of time to put this together in the morning, you can always prep the ingredients in a small blender or even jar the night before and just keep in the fridge until time to blend.
I hope that these tips help you to start and continue your day on a positive note.
I’m curious – do you do anything similar? What else do you do to start your day well?
February 28, 2023
Image: green shake with a sliced avocado
Comentarios