Whistlestop Express May 2020

MAY 2020 whistlestop.org Marin’s Older Adult Community Connection Since 1954

Pg 4: Staying Fit While at Home Pg 5-8: Community Resources Pg 11: Building Inner Peace

STAYING CONNECTED

DURING PHYSICAL DISTANCING

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info@whistlestop.org

Laurence Suter-Gunn Programs Director lsuter-gunn@whistlestop.org

WHISTLESTOP PERSPECTIVE

Stronger together, we are community Jennifer Golbus

Marketing Strategist jgolbus@whistlestop.org

, CEO

Development Director info@whistlestop.org

Programs Director lsuter-gunn@whistlestop.org

Whistlestop Express Editors 916.751.9189 john.bowman58@gmail.com

, Volunteer Manager volunteer@whistlestop.org

President Vice President Treasurer Secretary

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Advertising dmccoy@pacificsun.com Advertising mmisz@pacificsun.com Production kara@metroactive.com

Publisher rolson@pacificsun.com

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Marketing Strategist jgolbus@whistlestop.org

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e de dow John and Val Bowman 14/2 14 Whistlestop Express Editors yea 916.751.9189 home, long an john.bowman58@gmail.com WHISTLESTOP WHISTLESTOP PERSPECTIVE since our youn Laurie , Volunteer ActiveVermont Aging Center, join Manager I’m enjoying meeting with JoeAvenue O'Hehir 930By Tamalpais San Rafael, CA 94901 volunteer@whistlestop.org need affordable housing, and a bittersweet goodbye our new intergenerational staff and my grandchildren away, is simply Whistlestop CEO www.whistlestop.org journey, leaving the house that there is a shortfall of social visiting program, on Zoom, technology is no Main office open M-F 9am-5pm ’m writing to you while we called home the past hundreds of assisted living for two people.

Front Desk – 415.456.9062 Caring Calls local high replacement for human to BOARD OFwith DIRECTORS 28 years. It’s also been and memory care units Joe to O’Hehir Sheltering in Place from Transportation – 415.454.0902 school You human contact. I feel out ofto explore rooms we didn great fun our students. meet themight 2030 demand.

Meals on my Wheels – 415.457.4636 home in San Rafael.

President Dennis Ryan, take sorts when I walk around new neighborhood neara virtual museum One small tour, part of the expand services during this Help Desk – 415.459.6700 This global pandemic is of the yard tha resource@whistlestop.org downtown housing solution Beth Reizman, Vice President attend a virtual concert, or in Marin my neighborhood and wave San Rafael. challenging time. I’m also affecting usbyall in different To receive the Express email I can’t help but wonder to support, simply plan ais coffee datefund, by and touched by thesaw, and smile at passersby. I Tom Bonomi, Treasurer courageous signways, up at whistlestop.org.

For you to and decad and I want how much harder it would streamline the process annual subscription mailed to your telephone with a friend or miss seeing the friendly Fabia Butler, Secretary be to do this if we were know that Whistlestop is to create more accessory and compassionate home, send $10 to Whistlestop. seemed to repr family member.

We’d units. love The to new humanitarian faces of our wonderful Sharon Jackson in our 70s or 80s?

What efforts dwelling units here for you. The doors to WHISTLESTOP STAFF options are there for older hear about new volunteers, clients and canideas be for ayou’ve caregiver, a family demonstrated we by our Robert Sonnenberg weren’t wa our Active Aging Center Joe O’Hehir people in Marin as theirWrite tomember or the homeowner, tried. us at info@ guests who frequent our community, neighbors, may have closed when the Yvonne Roberts Cynthia Wuthmann Will who can then rent out the ofdoctors, all, we had a temporarily closed lifestyles Jacksonchange?whistlestop.org. first responders, Shelter in Place order was there be enough resources main house. In San Rafael,

By Linda Jackson, Program Make sure to read about Café and Active Aging nurses and food purveyors. to be for people who want to issued, but Whistlestop is Laurence Suter-Gunn deserved the number of new accessory Director, Aging Action PACIFIC SUN STAFF the transportation and Center. grow older in their home Unfortunately, it takes an dwelling units doubled last still open. We remain hard Initiative and community?Danielle For those new, happy fam meal services we are still I’m challenging myself year, and the city is on track emergency crisis like this McCoy, Advertising at work Jennifer Golbus to stay connected facing dementia or declining to double that need providing throughout thisagain. We to find new shine a beautiful warm etodecided to ways to stay with you and to bring you The challeng health, will theydmccoy@pacificsun.com have what to do this across Marin! light on these individuals downsize this crisis on pp 5-8.

And, if connected, and I challenge John and Val Bowman the programs, services and they need for safety, care The Aging Action Initiative Marianne Misz, Advertising year.

Ourdo family you need anything at all, you to the same.and This would and groups who do this we mov connections you rely on. companionship? is enthusiastic about San home, long an empty nest mmisz@pacificsun.com please call us.

Our caring, issue offers many ideas for The question for Marin important work every day.

How do we stay connected Rafael City Council’s recent since our youngest ones flew We wanted as Laurie Vermont is: what percentage of dedicated staff is here to newtoo ways Together, we will make support of assisted living in Kara Brown, Production while maintaining physical away, is simply largeto stay connected. residents is goinghelp to choose downtown. This new housing you.

YouThere can take it through thisin crisis and distancing? Personally, for two people. a neighborh were a class via kara@metroactive.com to stay in San Rafael as BOARD OF DIRECTORS approval portends well rooms we didn’t go into, parts I want to thank our phone through Covia’s find our way to the other I’m finding that it has they grow older?Rosemary According Olson, Dennis Ryan, Publisher proposed for Whistlestop’s we can walk a of the yard Well that we never Beththrown Reizman, me for a loop. I am staff for Connected program, side. And when we do, to a national survey byand volunteers affordable older adult Tom Bonomi, rolson@pacificsun.com saw, and decades of stuff that AARP in 2012, about of their90% dedication as we a computer is not needed!

Whistlestop will be energized by human contact Fabia Butler, tostill restaurants housing project in downtown seemed to reproduce when Sharon Jackson older adults intend to stay continue to grow through and group dynamics. While here for you. I guarantee it.

San and Rafael. We are excited Robert Sonnenberg we weren’t Or watching.

MostWhistlestop’s in their own homes for the the movies. Af to see new housing options Cynthia Wuthmann OUR MISSION of all, we had a home that next 5 to 10 years. for older people in Marin, deserved to be full with aTRANSPORTATION PACIFIC SUN STAFF PeopleSERVICES working with searching, we EXPRESS especiallyWHISTLESTOP in places where Whistlestop believes we share a new, happy family.

Danielle McCoy, Kelly Krueger Thomas, Whistlestop Express Editors older adults aware of CarePool Volunteer Driver are Program | 415-454-0927 they can walk to services The challenge was: Where 415-235-5031 | kelly@kruegerpr.com ACTIVE AGING CENTER may be the ve to ensure all Marin the issues Access facingresponsibility people as Travel Navigators/Marin Eligibility | 415-454-0902 and shops and be part of the Marianne Misz, we move to in Marin?

930 Tamalpais Avenue | San Rafael,would CA 94901 Jennifer Golbus, Marketing & Communications Schedule a they Paratransit | 415-454-0964 growRide older.

Will there have an opportunity to age residents community.

Open Monday-Friday 9:00AM-5:00PM We wanted a smaller place jgolbus@whistlestop.org unit in Marin Cancel a Paratransit Ridefor | 415-457-4630 be housing others who Kara Brown, Aging Action Initiative is with dignity, independence and grace.

Website: whistlestop.org | Email: info@whistlestop.org in a neighborhood where want to downsize?

Will there MEMBERSHIP SUN STAFF a networkPACIFIC of more than 130 No doubt ab Rosemary Olson, we can x100 walk about, close belunch enough Guest Services Reception | 415-456-9062 Discounts on in thehousing Jackson for Caféthe and on all classes, Rosemary Olson, Publisher | rolson@pacificsun.com organizations, including to restaurants, shops, and peopleand who work in Marin programs, events room rentals.

Volunteer Opportunities | 415-456-9067 Karathat Brown, Production | kara@metroactive.com Whistlestop, addresses process of dow of –isthose whofor are caregivers, OUR MISSION Membership $20/year 60+/ $50/year for 59 under.

Resource Office | 415-459-6700 the movies. After months community issues through TO ADVERTISE PLEASE CONTACT: searching, we found what healthcare managers, Call 415-456-9062 or stop by the frontand desk for details Whistlestop believes we share a JACKSON CAFÉ daunting. It to the lens of aging. McCoy, It focuses Danielle Advertising | dmccoy@pacificsun.com may be the very last new responsibility to ensure all Marin homecare experts?

What LIKE US Monday–Friday | 11:30AM to 2:00PM on finding ways to age-inresidents have an opportunity to age Marianne Misz, Advertising | mmisz@pacificsun.com unit in Marin. about low-income people who of sorting, a m withMEAL dignity, independence grace.

OUR MISSION community, and having DELIVERY and SERVICES on Facebook No doubt about it, theWhistlestopneed affordable housing, believes we share a responsibility to economic security, a place to Whistlestop Nourish | 415-456-9062 x176 of downsizing is process or people whohave needanextra ensure all Marin residents opportunity to of millennials call home, and transportation Meals on Wheels Eligibility (Marin County) | 415-457-4636 daunting.

It took months care, like assisted living or age with dignity, independence and grace.

LIKE US for older adults. of sorting, a moving crew memory care? The recent boxes to give a on Facebook of millennials, and many Want to receive theOlder Express at home?

Send $10 to report, Adult Housing For information, check out LIKE US on Facebook! boxes to give away andWhistlestopin forMarin: an annual deliveredfor print subscription, donate things Planning www.agingactioninitiative.org Cover Cover Art Art by: By: Missy Reynolds or sign up at whistlestop.org for a free email version. facebook.com/WhistlestopMarin donate things we don’t 2030, estimated that 7,000 2 or contact Sami at support@ 2 older residents need anymore of today’s agingactioninitative.org. need anymore. It’s been

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By Linda Jack Director, Agin Initiative

Staying connected while staying at home

By Kelly Krueger Thomas Whistlestop Express Editor

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Ways to stay connected

with a high school student while helping them earn volunteer hours. Call (415) 456-9062 to sign up.

If you have internet access, Netflix has created a way for you to see a movie with friends. NetflixParty.com

allows you to invite your friends to watch a movie with you. They can even enter comments in a chat feature along the side, allowing you to do something you can never do at a movie – talk without getting shooshed.

Home sewers needed to make masks Whistlestop is still operating several essential services but we need protective masks.

Our center is closed but drivers, staff and volunteers are taking people to medical appointments, delivering meals and groceries to homebound older adults and people with disabilities. Help is needed

from anyone with a sewing machine and materials to make masks. If you can sew and have supplies, let us know how you can help. Our drivers will pick up the completed masks when ready. We can also drop off kits If you have a machine but need materials. Contact: lvermont@whistlestop.org 415-456-9067

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or many, Whistlestop is much more than a place to see a familiar face, grab a bite to eat or take a class. It’s a lifeline, serving as both a safety net and a community, helping us all stay connected with others in greater Marin.

Older adults are not only affected by the threat of COVID-19, but by the threat of social isolation caused by sheltering in place. A study by AARP notes that prolonged isolation can take a toll on a person’s health, akin to smoking 15 cigarettes a day.

Isolation can have a spillover into our habits and routines, as we tend to remember to do things because they are tied to something else. “When that gets disrupted, it disrupts when we eat, which disrupts our sleep, which disrupts whether we take our medications,” says Ruth Finkelstein, executive director of the Brookdale Center for Healthy Aging at Hunter College.

One of the ways to combat this, is to stay connected to others. Face-to-face interactions have been temporarily replaced by FaceTime, Zoom and Skype, which offer a visual element that is welcomed. If you

have a smartphone, you can even talk to more than one person using your phone and its built-in camera. This is a great way to see your children, grandchildren and great grandchildren. They could even teach you how to use the technology.

Even in this high-tech age, a good old-fashioned phone call can work wonders when you’re feeling alone. Setting up a regular call with a friend over coffee or tea can be something to look forward to every morning.

You may even want to schedule a regular call so that it becomes part of your routine, which can go a long way in maintaining good mental health while isolated. Consider joining Whistlestop’s CaringCalls program where you can share your insights and experiences

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Ways to Stay Fit While at Home new forms of exercise prevent boredom. Walk a new route, dance to your favorite music, or try an online class if you have internet access.

At-Home Chair Exercises

Elizabeth Lynn teaching a Whistlesizers class

Elizabeth Lynn

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SFA, Instructor for Whistlesizers exercise class at Whistlestop

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e all understand the importance of exercise, but sheltering at home can easily become a recipe for sitting more and moving less. Finding our motivation when our routines are disrupted can become our biggest barrier. Here are some tips to help you overcome those barriers and improve your health.

Find Time to Exercise

Try exercising first thing in the morning. Combine physical activity with a task that’s already part of your day, such as gardening, walking the dog or doing household chores.

Aim to walk fast enough so that you can still talk but not sing.

Don’t Make Being Tired an Excuse!

Once you become active, you’re likely to have more energy than before.

Regular exercise can also

help you manage stress and improve your overall emotional well-being.

Reward Yourself

Give yourself a reward that you enjoy after you exercise such as a small piece of chocolate or a phone call to someone special. After a couple of weeks your brain will begin to encode enjoyment with exercise.

Make Exercise Interesting and Enjoyable Being creative about your physical activity and trying

Do each 10 times and work up to 20. You can do these while watching TV! • Sit upright; don’t slouch.

Pull in your abs and pull up your spine.

• Extend your legs in front of you. Alternate pointing and flexing the feet.

• With feet under knees, raise your heels up and down.

• Raise one knee up as high as you can, then the other leg.

• Circle your upper body around your waist. First in one direction and then the other direction • Put your palms together in front of your chest and press as hard as you can.

• Lock your fingers together and pull as if pulling apart.

• Hold your arms out to your sides and raise up as high as you can. Repeat holding arms straight in front of you.

CONNECT WITH OTHERS AND HAVE FUN IN OUR “VIRTUAL” WHISTLESIZERS CLASS! Tuesdays & Thursdays, 11:00 - 11:40AM Have your chair ready and you phone on speaker.

Call 415-480-2522 just before 11 am to join.

Information on food resources and other services and assistance: COMMUNITY

RESOURCES

Email 457-INFO@marincounty.org or call 415-457-INFO Visit www.211.org or Dial 211 from your phone

Cal Fresh Senior Farmers Market Nutrition Program

$20 check booklets are provided to individuals 60 years of age and older who are on a limited income, allowing them to purchase fresh produce at these local farmers markets:

Monday Tomales: 9:00am – 10:00am: Main St. & Dillon Beach Rd., Tomales Point Reyes Station: 12:30pm – 1:30pm: Walnut Place, 600 A St., Sir Francis Drake Blvd.

San Geronimo: 2:30pm – 3:30pm: San Geronimo Valley Community Center: 600 A St., Sir Francis Drake Blvd.

Thursday San Rafael: 9:00am – 10:00am, Martinelli House, 1327 Lincoln Ave. Novato: 11:00am – 12:00pm: Marin Valley Mobile Country Club, 100 Marin Valley Drive Marin City: 1:00pm – 2:0 pm: 100 - 200 Drake Avenue San Rafael: 2:30pm – 3:30pm: Maria B. Freitas Senior Community, 455 Manuel T. Freitas Pkwy.

San Francisco–Marin Food Bank

Find the most comprehensive and up-to-date food resources by visiting: https://foodlocator.sfmfoodbank.org or call: 415-282-1900.

Rollin’ Root Seniors Discounted Produce

Rollin’ Root mobile farmers market program serves an increased number of homebound seniors. For help with transportation to a Rollin' Root farmers market or if you would like to have a volunteer shop for you and deliver to your home, call: 707-634-4672.

Marin City: Wednesday: 10:30 am – 12:30 pm, Bayside MLK, 200 Phillips Drive San Geronimo: Thursday: 12 pm – 2 pm, San Geronimo Valley Community Center, 1 Lagunitas School Rd San Rafael: Saturday: 10 am – 2pm, Kerner Drive-through Pantry, 2550 Kerner Blvd.

Jewish Family and Children’s Services

Older Adult and Disabled Care—For immediate assistance please call 415-449-3700.

Emergency Rental Assistance Program

This program of Marin HHS supports people who are at risk of homelessness and need rental assistance to prevent eviction due to a loss of income from the COVID-19 pandemic. Please email covid-19@marincounty.org or call at 415-473-7191.

On March 24 the Marin County Board of Supervisors approved an emergency resolution to prevent residents and business owners from being evicted because of a sudden loss of income tied to the COVID-19 pandemic. This ban is in effect countywide in every city, town, and unincorporated area of Marin County and lasts until May 31, 2020, unless extended by the Board of Supervisors.

If you have questions about the emergency ban on evictions contact Housing and Federal Grants Division staff by email or telephone at 415-473-7309. An FAQ and additional materials is available at www.marincounty.org/renterlandlord

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It’s important for us all to maintain good emotional and mental health, intellectual CULTURAL and artistic stimulation and social connection as we Shelter in Place. Below RESOURCES is a selection of art, entertainment and learning resources available to support our very vibrant community.

THEATRE ARTS London-National Theatre Free streaming videos of full-length plays: nationaltheatre.org.uk/whats-on City Lights Theatre Company Free streaming access to video recordings. Live every Friday: cltc.org Teatro Visión Free streaming access to a video recording of: Luz: A Shadow Play Based On Senior Stories: teatrovision.org Marin Theatre Company Purchase streaming access to videos of productions: marintheatre.org Magic Theatre Listen to free audio narratives by local playwrights: magictheatre.org

ARTS & MUSEUMS Google Arts & Culture Features virtual tours of leading museums, including the National Gallery of Art in Washington, D.C., the Solomon R. Guggenheim Museum in New York and The Louvre in Paris. artsandculture.google.com/project/virtual-tours

LISTEN TO POSITIVE NEWS

Try to balance news coverage with some good news segments. Studies prove that exposure to bad news can cause anxiety and stress. On the flip side, reading good news can make us feel happier and more hopeful.

Positive News: positive.news.com Optimist Daily: optimistdaily.com The Happy News: thehappynewspaper.com The Good News Network: goodnewsnetwork.org

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1/4 SQ LITERATURE AND LEARNING StoryCorps - A Daily Story to Lift Your Spirits Heartwarming stories from their collection. Sign up for reminders of heart, humanity, and generosity from everyday people: storycorps.org Internet Archive Library Check out more than 1.3 million modern e-books available for free at the Internet Archive Library, here: archive.org/details/nationalemergencylibrary HomeWell and Griffyn Ink Publishing Free access to eBooks for 65+ as sources of entertainment and cognitive stimulation GriffynInk.com/READ

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During Shelter In Place We are Here For You

The doors to our Active Aging Center Services may have closed when the Shelter in Place order was issued, but Whistlestop is still open, working to address the new challenges that older adults now face. We remain dedicated to you, and are working hard to expand our existing programs, and implement new ones. Below is a list of current programs. For the most up-to-date information, you can also visit our website or call us at 415-456-9062!

WHISTLESTOP

Transportation

Free Volunteer Rides. Whistlestop’s CarePool volunteer driver program is still in operation, providing rides to vital medical appointments and to the grocery store. CarePool volunteer drivers are following proper sanitation guidelines. To schedule a ride, call 415-454-0927.

Marin Access Paratransit services provide daily, pre-scheduled, doorto-door bus transportation in Marin County for people with disabilities.

Drivers are disinfecting their vehicles three times per shift, wearing masks and changing gloves after each rider.

Call 415-454-0964 to schedule a ride.

DON’T FORGET

the Census 2020!

Whistlestop Home Delivered Meals. Whistlestop is significantly expanding its Whistlestop Nourish and Meals on Wheels home delivered meal services, providing 7 meals per week to those in need of food. To sign up for meals call 415-456-9062 x176 or visit www.whistlestop.org/nourish.

Food pantry. Whistlestop’s Brown Bag Pantry program is open to any Marin resident in need of food. Come to the Active Aging Center at 930 Tamalpais Ave in San Rafael on Fridays at 10am to receive bags of pre-packed fresh groceries and staple food items provided by the Marin/SF Food Bank.

Drive through at the front or walk up around the back. Call 415-456-9062 with questions.

Pet Food for dogs and cats is also available at the Friday food pantry, thanks to Marin Humane.

Fresh, nutritious, takeout meals for $6 from the Jackson Café. Fresh meals are being prepared by our culinary team daily and are being sold through our front door at the Active Aging Center M-F 11:30am – 1:00pm. No need to order in advance. View the weekly takeout menu at whistlestop.org/nutrition/Jackson-café.

Marin County Grocery Distribution Program. In partnership with the County of Marin, Whistlestop is delivering pre-filled grocery bags to people over age 60 or those living with disabilities or chronic health conditions that are keeping them isolated. This program is for those not receiving other food services and is free of charge. Please call Whistlestop at 415-456-9062 to determine eligibility or other options.

Whistlestop Grocery Delivery Program. If you are able to pay for your own groceries but are sheltering in place, our Whistlestop drivers will shop your grocery list for you and deliver to your home. We offer friendly, personalized service to ensure the store has your desired items, faster turnaround times than current waits for grocery online shopping platforms, and free delivery! Call 415-456-9062.

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The census helps shape many different aspects of your community. Everyone is counted. Due to the Marin County shelter in place measures, Questionnaire Assistance Centers and Kiosks will delayed opening. If you need assistance to complete your census online at my2020census.gov or call the Census Bureau toll free at 844-330-2020.

Food Access

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Free rides to the grocery store. If you are able to shop for groceries but need a ride, Whistlestop’s CarePool volunteer driver program can get you there and back at no cost to you. To schedule a ride, call 415-454-0927.

Connection & Resources

CaringCalls. Join our intergenerational social phone visiting program! Share your experiences, stories and insights and help create social connection during this time of physical isolation, for yourself and for a local high school student. Call 415-456--9062.

Check-in Calls. The Whistlestop call center is calling older adults to see how they are doing and offer referrals and resources. Those who would like follow-up calls may sign up for regular phone visits and check-ins. Please call 415-456-9062.

Resource Referrals. We strongly recommend the County’s information line as the best source of information and referrals: 415-457-INFO (4636).

Our team of caring staff is available to answer questions about resources.

Please call 415-456-9062 instead of the regular Resource Office number during this time.

COVIA

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GET WELL CONNECTED

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ALDERSLY

In this time of separation, it is more important than ever to stay connected, especially for older adults.

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Well Connected and Well Connected Espanol provide a wide range of free activities, education, classes and support groups to adults over the age of 60. Members can call in via a toll-free number at a set time each week, with some groups also offering the option to connect via computer, tablet, or mobile device.

Most groups last 30 minutes to an hour with around 12 participants. Members can play a game, learn a language, write a poem, go on a virtual tour, meditate, share gratitude, get support, and most importantly, connect and engage with others every day across the country.

Newcomers are always welcome! If you don’t feel like talking at first, you’re welcome to just listen as long as you’ve let the group know you’re there.

To register for Spring classes, please contact 877-797-7299, or coviaconnections@covia.org for more information.

Release stress and anxiety with ancient practices Eli Cohen

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questions. Delve deep into each question for a few minutes. It’s important to approach the body sensations with curiosity instead of fear or judgement. Do you feel like crying or yelling? If so, do it. Let the feelings out – the release can be transformative.

• Then, take a deep breath through your nose and let it out slowly through your mouth. This tells your brain to release stress and tension. As you exhale, make the “shhhhhh” sound quietly to release more stress. Repeat this four or five times with your eyes closed. Tap your fingers over your chest as you breathe in and

out to release the stress from the heart. This also strengthens the immune system.

• Now, breathe in and imagine that you are inhaling healing energy from the sky. Picture it going straight into your brain and then release all those negative thoughts and worries through your body, down through your feet, and into the earth.

If you find this difficult, imagine a giant magnet at the center of the earth that is pulling all of these worries out of you. Repeat this two or three times.

Visit me at qiwitheli.com or see my free 18-minute video and special offer at resilience.qiwitheli.com.

Are you ready for a Transition?

1/8 FOR MIRJANA VILLERE/ MCQUIRE REAL ESTATE

Let’s cheers together! Change can be overwhelming, but as a Senior Real Estate Specialist I am here to help you make the move. From finding the adult community that matches your lifestyle to helping you get into a smaller more manageable home, I can assist you. Contact me today!

OK Misha Villere

Senior Real Estate Specialist MishaVillere@ZephyrRE.com 415.505.3851 • Lic# 02052811

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housands of years of Traditional Chinese Medicine along with more recent Western Medicine research shows the correlation between the stress responses and our immune system. When stress hormone levels rise, energy is redirected to the “fight or flight” response and away from our immune support.

But when we’re happy, calm and at ease, the energy (Qi) flows to our immune system, improving our overall health. In QiGong (energy cultivation practice) we focus on movement, acupressure and breath to calm our mind and body and elevate our spirit.

Following are some QiGong methods that will help you move from a stress response to a state of flow, promoting building a stronger immune system.

• Find a quiet place indoors or out and sit in a position that is comfortable for you.

• Gently close your eyes and ask yourself these questions, scoring on a scale of 1 to 10, 1 being totally relaxed and 10 being very stressed: º How stressed are you feeling right now? º Where do you feel this sensation in your body?

• Spend a few minutes contemplating these

Assisted Living at its Best!

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Staying safe (and sane) in trying times

By Kelly Krueger Thomas Whistlestop Express Editor

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e are social creatures by nature. Sure, we can cocoon pretty well when we’re in the mood – getting lost in a good book on a rainy day or curling up on the couch for a movie marathon.

But how can we maintain good mental health when we’re told to stay home for days, weeks or even months?

First, realize that this public health crisis is totally out of your control. You can’t control what public health

officials are doing right now.

You can only control your response to what is going on.

To exercise that control, start by focusing on your routines. Instead of spending a lot of time thinking about what might happen someday, focus on what your today is going to be like instead.

Start with setting a schedule for getting up in the morning, eating throughout the day and going to bed at night. Get up, shower and dress as if you’re going to have company. Experts agree getting dressed in the morning can play a role in your mood and motivation

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THE REDWOODS

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from alcohol, which is a depressant. Even though we need to practice physical distancing, go outdoors. Sit on your porch or go for a walk. A sunny day can do more to refresh you and improve your mental health than anything your doctor could prescribe.

Most of all, take a deep breath and realize that this will all pass. It’s easy to get caught up in the whirlwind of a moment. But if you focus on your routines and on things you enjoy doing at home, you’ll be back to having in-person coffee dates and lunches with your friends before you know it.

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Schedule a Tour!

Contact: Cheri Drees 415.383.2741 x223

throughout the day. Take some time to do some menu planning so you can make the most of what you have available. Leftovers may become something you come to look forward to most.

Schedule time to do what anchors you, whether it’s a hobby, chores, exercise or gardening. Connect with friends, family or grandchildren via FaceTime, Zoom, Skype or by telephone. If you have online access, you can learn something new on YouTube or take a Master Class.

Steer clear of social media or daily news cycles.

When it comes to movies, watch comedies. Stay away

EQUAL HOUSING

OPPORTUNITY

SNF# 010000390 RCFE# 210102866

Where do we go from here?

David MacLam, Whistlestop Tai Chi instructor

David MacLam Whistlestop Tai Chi instructor

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sound of your breath as you inhale through your nose and lower your hands again to your waist. As you exhale from the mouth, imagine that the sound of

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uring this difficult time, how do we prevent stress and anxiety from taking over our lives?

How do we build inner peace? The answer is that we simply begin a practice and see what happens.

The key is to find calm in the center of the storm.

Think about a hurricane.

The bands of wind and rain come and go but in the center of the hurricane, it is calm. No wind. No rain. The sun is shining.

The ancient arts of meditation and Qi Gong can help you find that calm at the center of the storm.

This practice requires no training, and can bring you peace and tranquility in the most difficult times, allowing you to clear your mind of all the worry and find refuge in a safe place where you can focus on you and your emotional, mental and physical health.

Begin with a comfortable sitting or standing position.

Lift your hands to shoulder level as you slowly inhale with belly breaths. As you slowly exhale, lower your hands to your waist.

Concentrate on your breath.

As you inhale and lift your hands, imagine that you are a wave breaking on the shoreline and rushing up the beach. The sound of the breaking wave is the

your breath is the sound the water makes as it rushes down the sand and back into the ocean. As you practice you can add more elements. Imagine that you are the sand moving with the wave. Imagine that you are the sky and the sea.

Letâ&#x20AC;&#x2122;s try another one.

Begin with a comfortable position (Wuji) and basic belly-breaths. Inventory your feelings, emotions and physical sensations. Seek out anything that may be holding you back. Is there a dragon guarding the gate you wish to pass through?

Stop feeding the dragon.

Embrace light, love and trust. Bond inseparably to the force that binds all life. Create an inner room, or space, or garden in your mind. Step in. Turn. Your practice is a refuge, it is a safe haven steeped in quiet purpose. You are an important part of an ancient tradition and community.

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Whistlestop

WAYS TO MAKE A DIFFERENCE!

E PRESS Marin Senior Coordinating Council 930 Tamalpais Avenue San Rafael, CA 94901-3325

SCHEDULE A RECURRING DONATION Direct your bank to automatically transfer your donation or call 415.456.9062 X4800

MAKE AN HONOR OR MEMORIAL DONATION

We will send a card in honor or memoriam in your name.

Together We Can • Grocery Delivery programs through partnerships with the County of Whistlestop Chief Donor Relations Officer Marin and with local grocers.

• Affordable, nutritious takeout ow more than ever, our older lunches for $6 made fresh daily by adult community is relying our Jackson Café culinary team. on us. Our message to them is We are receiving an outpouring clear: “Whistlestop is here for you.” Our of support from generous dedicated staff is working people who want to help. creatively and tirelessly to Financial contributions to expand our programs and our Expanded Services implement new ones: Fund will help us continue • Home-delivered meals to serve the growing number are rapidly expanding as of people in need of food, more and more people safe transportation and find themselves in need of connection. Please visit food. whistlestop.org/expand for • Weekly food pantry has Yvonne Roberts all the ways you can help. expanded by nearly 20% since the Shelter in Place order When our community returns to began. normal, the needs of this vulnerable • Social phone visits through our population will still be there, and so new intergenerational CaringCalls will Whistlestop. Connection is in our program, providing social connection DNA. We’ll get through this together, and a chance to share experiences. and we’re so grateful for your support!

• Check in calls with referrals and Learn more or donate at whistlestop.org/expand. follow ups to 4,800 older adults all Your donation will be matched dollar-for-dollar over Marin. up to the first $35,000 due to a generous grant • Safe rides to medical appointments from Wells Fargo and an anonymous Family Foundation. and grocery stores.

By Yvonne Roberts

WH IS TLES TO P E XPRESS M AY 2 0 2 0

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DONATE YOUR VEHICLE We accept automobiles, boats, motorcycles, RVs etc.

Call 844.WSMARIN or 844.976.2746

DOUBLE YOUR DONATION Check with your employer to see if they will match your donation or your volunteer time.

MAKE A PLANNED GIFT

Name Whistlestop in your will, trust or as a beneficiary of an annuity, life insurance policy, IRA or retirement plan.

VOLUNTEER • Become a CarePool volunteer driver • Deliver Meals on Wheels • Serve or Cashier in the Jackson Café • Teach a class

MAIL A DONATION (Check or Credit Card) Mailing address: Whistlestop 930 Tamalpais Ave. San Rafael, CA 94901 Whistlestop.org/Donate 415-456-9062 X4800