editors: eric christenson & tom giffey • writers: renee sommer, laura lash, & haley wright design: janae breunig & eric christenson • photos: andrea paulseth • listings: james johonnott Mindfulness is a wellness practice that helps you take time every day to refocus, refresh, and find peace. Mindfulness, meditation, and tons of other similar practices are becoming more and more mainstream as everyone from fitness enthusiasts to people on the corporate level have gotten something out of the process. This section takes a look at these trends, how local people are practicing, and why it seems to work. Focus up, be in the moment, and get into it!
F I R ST O F F, w h a t is m i n d f u l n e ss ?
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oga, meditation, and mindfulness have infused our pop culture. Even if you have not partaken in these practices, you may recognize yoga poses happening in a yogurt commercial or Buddha jokes in a print ad. Acupuncture has a place in chiropractic offices, and some health insurance plans are including Eastern medicine in their coverage. Whether it’s an antidote to the inundation of screens in our life, or simply a wave of international culture touching down in the good ol’ U.S. of A., mindfulness is mainstreaming. Celebrities such as Christy Turlington, the Seattle Seahawks, and Alejandro González Iñárritu, director of the movie Birdman, have publicly shared their gratitude for a regular mindfulness practice. One of my teachers shared with me: “Stress is the resistance to what is actually happening.” Mindfulness can reduce stress by having you pay attention to what is, not what was or what should be. It is the careful observation of what is happening in the present moment. It is sitting, standing or walking with focus. It even pertains to talking and listening. Simply put, mindfulness is doing one thing at a time and opening yourself up to all the elements that make up that one thing, letting all of your senses be triggered by this one object of your focus. My grandmother saying the rosary, a drummer at a live show, a NASCAR driver: all examples I’ve seen of someone being so very in the moment that everything else falls away. Mindfulness is a practice unto itself and can stand apart from yoga and meditation; that’s the beauty of it, especially in its modern form. It can be found anywhere, any time. It is up to you to tune in. So how do you get started? It doesn’t have to be difficult or intimidating. Mindfulness is the observation of life’s precious, small moments. So start small. Take time out of your day to utilize your senses and experience an entire moment right where you are.
Here are a few ways to dip your toe in: • •
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Enjoy a quiet meal without reading a book or watching TV. When you notice a loved one concentrating hard on a task, watch their face rather than their task and breathe deeply. If you sit down to watch TV or talk on the phone – don’t do anything else at the same time. Notice your sitting posture, get comfortable and do only that watching/talking thing.
Watch this section as we delve deeper into the scope of mindfulness, learn diverse ways to practice it, and get introduced to teachers and practitioners in our area. –Laura Lash
staying in the moment
mindfulness expert Ann Brand sounds off on its many benefits words by haley wright | photo by andrea paulseth
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any of us rush through our days mindlessly going from one place to another as part of a routine, without enjoying the experiences we partake in, and totally unaware of the remarkable things happening right in front of us. Then something happens – an accident, for example – and we are forced to slow down and think about all we have missed by simply being out of tune to our experiences and surroundings. One solution to finding a way to connect ourselves to our experiences as they occur in the moment is by engaging in the practice of mindfulness. According Ann Brand, Ph.D., a UWStout lecturer of psychology, mindfulness is “present-moment awareness.” Brand first learned about mindfulness in the early 2000s, and started practicing personally in 2010. “I came across a study demonstrating that mindfulness practice can change the parts of our brain important in regulating our emotion in beneficial ways. I was amazed that a behavioral practice could change the structure of our brain and was intrigued. But I am an academic at heart, and while I appreciated that this practice was beneficial for some, I didn't think it was available to me,” she said. “I didn’t start practicing mindfulness regularly until my mother passed away in 2010. It allowed me to be with my grief without being overwhelmed, and brought calm and clarity at a very difficult time.” Learning how to engage in mindfulness means finding a particular way of paying attention to our experiences. Brand says it involves many different practices and tools that support us in noticing when we are not paying attention to the present moment and choosing to direct our attention back to what is actually happening in a kind, non-judgmental way. “Formal practice includes concentration practices like mindfulness of the breath, or mindfulness of the body, but we can integrate mindfulness practices into our daily life, for example noticing how we are listening to someone speaking to us or eating our food with awareness of the full experience,” she said. Brand said the more you engage in mindfulness, the better you become at it, and that mindfulness is best cultivated with a daily practice. A good place to start is to literally to stop and smell the coffee – to pay attention to the details and think about nothing else as you enjoy your first cup of cof-
fee in the morning, noticing the smell, the taste, the feeling of the steam on your face as you drink it, and the warmth of the cup in your hand. “Because of advances in neuroscience, scientists are able to see how mindfulness practices work to change our brain and lead to benefits in physical health, stress reduction, attention, learning, memory, positive emotions, empathy, emotion regulation, and interpersonal relationships,” Brand said. “Mindfulness practice can help us manage our stress and bring calm, clarity, and peace into our daily lives. It doesn’t change what is happening in our lives, but it helps us change how we relate to our experience.”
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There are numerous opportunities to learn about mindfulness from Dr. Brand throughout the Chippewa Valley this spring. She’ll be presenting at the Chippewa Valley WellFest at The Lismore as a keynote speaker on Friday, Feb, 29. She will be teaching two classes at The Center in Eau Claire starting in March; Mindful Mondays (a class which offers an opportunity for people to come together to practice mindfulness and ask questions) and Cultivating a Mindful Life (a six-week introductory course in mindfulness practice beginning March 30). Brand will also be presenting as a keynote speaker for the Early Childhood Education Conference at UW-Stout on April 23.
happy, mindful employees local companies factor mindfulness into normal business practices words by renee sommer SUBMITTED PHOTO
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hen we feel threatened, our brains are naturally inclined to set off a full-scale panic response, better known as “fight or flight.” While this reactionary state once aided us in handling, oh, I don’t know maybe a bear-sized hyena, it does little to help us with what we would consider stress today – like hitting “reply all” on an office email when you didn’t mean to or figuring out how to pay your mounting student loans on an entry-level salary. In today’s workplaces, many of us have become accustomed to processing large amounts of information while simultaneously juggling a plethora of tasks, all while managing our own pressurized personal lives. But living in the resulting chronic state of “fight or flight” can cause everything from depression or anxiety to constant high-conflict interpersonal interactions and poor health – none of which are natural building blocks for a stellar employee. As a result, employers right here in the Chippewa Valley are making an effort to bring mindfulness into the workplace. Celestee Roufs, health promotion manager at Group Health Cooperative, says mindfulness is “paying attention to what you’re actually doing. It’s getting from point A to point B and actually remembering how you got there.” It helps us recognize (and step away from) unconscious emotional and physiological reactions to everyday stressors without judging those reactions as good or bad. “Mindfulness affects our attention and concentration skills in the areas of regulation, learning and selection,” explains Amy Segerstrom, coordinator of Sacred Heart Hospital’s The Healing Place. “An employee who meditates regularly may be more focused, less distracted, and more open to new ideas and information.” While stress activates the “fight or flight” part of our nervous system, mindfulness activates the “relax and digest” parts of our nervous system – heart rate slows, our respiration slows, and our blood pressure drops. This is often called the relaxation response, and it allows us to think more clearly, stay focused on tasks, and handle a variety of situations more calmly
“an employee who meditates regularly may be more focused, less distracted, and more open to new ideas.” — Amy Segerstrom, Sacred Heart Hospital
because we’re not draining energy on reacting to our initial emotions. At eBay Enterprise here in Eau Claire, workers are given the opportunity to partake in mindful wellness activities throughout the year. From free yoga and chair massages to meditation groups and coloring to reduce stress, eBay feels like investing in their employees’ total health pays dividends. Jen Janiak, senior manager of customer service, says that the benefits are twofold. “If you invest in your employees, they’ll invest back in you. It helps improve their mood and happiness,” which she says both translates into happy customers and shows the employee that they are important and taken care of. The second benefit she sees from a company standpoint is increased awareness of health in general, which reduces absenteeism and health care premiums. Most of their call center employees receive upwards of 50 calls a day, some of which aren’t always the most pleasant. “Being able to get a massage during a busy workday is honestly the best break I
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PUT YOUR BACK INTO IT. An employee gets a chair massage during a wellness event at eBay Enterprise. can get. It’s amazing how 15 minutes in a massage chair can make a difference emotionally and physically,” said eBay supervisor Tabitha Lane-Adesanwo. While the move towards mindfulness in the workplace seems to be a no-brainer for companies looking for more productive and happy employees, it does appear to tap into a widespread yearning for that way of life by many people. If you’re interested in using mindfulness in your personal life or at work, check out thecenterec.com, sacredhearteauclaire.org, or yogacenterec. com for local mindfulness classes, workshops, and programs.
11 steps to mindfulness
for super busy folks, living life to the fullest may mean doing less words by leo babauta
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he idea of being mindful – being present, being more conscious of life as it happens – seems a bit impossible to many of the super busy. But not only is it possible, I’d submit that it’s desirable, and that it’ll help the busy (and non-busy) achieve their goals and enjoy life more fully. If you are the super-busy type and are having trouble being mindful and living
8. Eat slowly and savor your food. Food
life to the fullest, this guide will help.
1. Do one thing at a time. Single-task, don’t multi-task. When you’re pouring water, just pour water. When you’re eating, just eat. When you’re bathing, just bathe. Don’t try to knock off a few tasks while eating or bathing or driving. Zen proverb: “When walking, walk. When eating, eat.”
2. Do it slowly and deliberately. You can do one task at a time, but also rush that task. Instead, take your time, and move slowly. Make your actions deliberate, not rushed and random. It takes practice, but it helps you focus on the task.
3. Do less. If you do less, you can do those things more slowly, more completely and with more concentration. If you fill your day with tasks, you will be rushing from one thing to the next without stopping to think about what you do. But you’re busy and you can’t possibly do less, right? You can. I’ve done it, and so have many busy people. It’s a matter of figuring out what’s important, and letting go of what’s not.
4. Put space between things. Related to the “Do less” rule, but it’s a way of managing your schedule so that you always have time to complete each task. Don’t schedule things close together – instead, leave room between things on your schedule. That gives you a more relaxed schedule, and leaves space in case one task takes longer than you planned.
“smile, breathe and go slowly.” — Thich Nhat Hanh, Zen Buddhist monk
5. Spend at least five minutes each day doing nothing. Just sit in silence. Become aware of your thoughts. Focus on your breathing. Notice the world around you. Become comfortable with the silence and stillness. It’ll do you a world of good – and just takes five minutes!
6. Stop worrying about the future – focus on the present. Become more aware of your thinking. Are you constantly worrying about the future? Learn to recognize when you’re doing this, and then practice bringing yourself back to the present. Just focus on what you’re doing, right now. Enjoy the present moment.
7. When you’re talking to someone, be present. How many of us have spent time with someone but have been thinking about what we need to do in the future? Or thinking about what we want to say next, instead of really listening to that person? Instead, focus on being present, on really listening, on really enjoying your time with that person.
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can be crammed down our throats in a rush, but where’s the joy in that? Savor each bite, slowly, and really get the most out of your food. Interestingly, you’ll eat less this way, and digest your food better as well.
9. Live slowly and savor your life. Just as you would savor your food by eating it more slowly, do everything this way – slow down and savor each and every moment. As I type this, for example, I have my 3-year-old daughter on my lap. She’s just sitting here quietly, as the rain pours down in a hush outside. What a lovely moment. In fact, I’m going to take a few minutes off just to be with her now.
10. Make cleaning and cooking become meditation. Cooking and cleaning are often seen as drudgery, but actually they are both great ways to practice mindfulness, and can be great rituals performed each day. If cooking and cleaning seem like boring chores to you, try doing them as a form of meditation. Put your entire mind into those tasks, concentrate, and do them slowly and completely. It could change your entire day (as well as leave you with a cleaner house).
11. Keep practicing. When you get frustrated, just take a deep breath. When you ask yourself, “What should I do now, Self?”, the answer is “keep practicing.” Leo Babauta blogs about simplicity and mindfulness at zenhabits.net.
keep these in mind Community Acupuncture Clinic
Every Tuesday, Wednesday until Feb. 24, 3-6pm • Classic Acupuncture, 2711 Pleasant St. suite 1E, Eau Claire • Sliding Scale $25-$35 • 18+ • (715) 944-9707 • classic-acupuncture.com Community Acupuncture Clinic open every Tuesday & Wednesday. Call ahead to reserve space.
Wellness 101 Every Monday, Wednesday until Feb.
17, 6:30-8pm • Momentum Sport Fitness, LLC, 2615 London Rd., Eau Claire • $250 • All ages • Exercise and movement tailored to the beginner. Includes a comprehensive biometric panel, musculoskeletal evaluation by a licensed physical therapist, 12 sessions with licensed personal trainers and a post biometric panel.
“Not According to Plan” - A Journey Through Cancer and Grief Feb. 11, 11am
• Moose Lodge, 3606 Curvue Rd., Eau Claire • $10 registration cost • (715) 717-6028 • sacredhearteauclaire.org Presented by HSHS Sacred Heart Hospital’s outreach center The Healing Place. During this special Valentine’s Day luncheon, guest speaker Nancy Nevinski will share her journey through breast cancer and the death of a spouse. Nevinski’s story, told with gentle humor and grace, teaches others how to live a better life. Registration and payment required by Feb 8.
Teachings From Little Tree Feb. 6, 1-4pm; Feb. 13, 1-4pm • Soulstice Wellness Center, 1316 Fairfax Street, #103 & #104, Eau Claire • Donations accepted • 12+ • 715-514-5004 • soulsticeec.com Listening to the audio of the book, The Education of Little Tree by Forrest Carter. Please bring something to work on if you like while we listen to and then discuss this riveting story. 2 part event across both days. Weaving A Tapestry of Love” Multigenerational Service Feb. 14, 10-11am • Unitar-
ian Universalist Congregation, 421 S. Farwell St., Eau Claire • 715-834-0690 • uueauclaire.com This Valentine’s Day Service focuses on the 2016 Annual Canvass theme: “Weaving a Tapestry of Love.” Bringing our stories, weaving them together with the stories of others, we create the tapestry of our congregation, bound together by a threads of love. We create stories of compassion, of kindness, of pain, of courage. Woven together, these stories become the fabric of our congregation.
Cultivating a Mindful Life: Six-Week Course in Mindfulness Practice Feb. 7,
2-4pm; Feb. 14, 6-8pm • The Center, 3701 E. Clairemont Ave., Eau Claire • $150 before Dec. 27; $200 after Dec. 27 • thecenterec.com This course introduces practices and meditation techniques that cultivate mindfulness in daily life. It explores the benefits of mindfulness for emotional, mental,
wellness listings
and physical well-being and interpersonal relationships. Offered by Ann Brand, Ph.D. annbrand365@gmail.com.
Essential Oils Make n Take Workshop
Feb. 15, 2-4pm, 6-8pm; Feb. 15, 2-4pm, 6-8pm • The Atelier, 422 Olive St., Chippewa Falls • $10 • 21+ • (715) 933-2510 After a quick intro/review of essential oils, participants will be able to make health care products with added oils.
Meditation and Prayer for Life’s Journey Every Tuesday until Jun. 7, 5-6pm; Every Wednes-
day until Jun. 8, 10-11am • The Healing Place, 1010 Oakridge Dr., Eau Claire • FREE • (715) 717-6028 • sacredhearteauclaire.org Join others to begin a meditation and prayer practice for yourself. Each session begins with an inspirational reading and/or loving kindness meditation followed by twenty minutes of silence. Readings for January will focus on paying attention and growing in awareness, February’s readings will focus on beauty and March’s readings will focus on compassion.
Mercy and Forgiveness Spiritual Pilgrimage Feb. 17, 6:15-7:30pm; Feb. 24, 6:15-
7:30pm; Mar. 2, 6:15-7:30pm; Mar. 9, 6:15-7:30pm; Mar. 16, 6:15-7:30pm • Immaculate Conception Parish, 1712 Highland Ave., Eau Claire • FREE • 18+ • 715-441-3202 • ic-ec.us This program is for individuals who want to deepen their abilities to experience God’s forgiveness and mercy and give it to others. It will help anyone who has been hurt and has been struggling to let go of anger.
Tai Chi and Qi Gong to Improve Jin Feb.
20, 10am-1pm • Healing Choices Oasis LLC, 2711 Pleasant St., Eau Claire • $35 • 18+ • (715) 852-0303 • healingchoicesec.com Bergstrom Sensei, Soke of Yama Mizu Ryu will be teaching on the building of Jin (silk reeling power) through Tai Chi and Qigong. Don’t know what silk reeling power is? Come to class and learn.
Soul Saturday Monthly Market Feb. 20, 10am-4pm • Soulstice Wellness Center, 1316 Fairfax Street #103 & #104, Eau Claire • FREE • All Ages • 715-514-5004 • soulsticeec.com A monthly marketplace of holistic vendors, with everything from Reiki practitioners, card readers, intuitive consultants and spirit arts. A wide variety of goods will also be offered. Intuitive Gallery Reading
Feb. 20, 2-4pm • The Center, 3701 Hwy 12 (E Clairemont Avenue), Eau Claire • $35 • All Ages • intuitivesoulcoach.com Join intuitive and visionary Melissa Sue as she connects with your loved ones in heaven, spirit guides, and angels. Melissa will be providing accurate, compassionate messages on topics such as family, love, career, health, past lives and life purpose.
Bring Wellness Home Feb. 21, 2-3:15pm • Forage, 930 Galloway St., Building 13, Suite 212, Eau Claire • $30/family • All Ages • forageeauclaire.com Come as a family to learn yoga, massage and a good healthy recipe that can be repeated at home, with ease. All ages are welcome: Parents, caregivers, grandparents, children and babies. Teachers: Lorelei Ernster, Sarah Johnson & Laura Lash. Register online “Jazz and the Spirit” Guest Presenters: Richard Terrill, Larry McDonough, and Greg Stinson Feb. 21, 10-11am • Unitarian Uni-
versalist Congregation, 421 S. Farwell St., Eau Claire • 715-834-0690 • uueauclaire.com In a “mostly music” service, saxophonist/writer Richard Terrill, pianist Larry McDonough, and bassist Greg Stinson will talk about the spiritual dimension of music and of jazz improvisation. They will perform a selection of original compositions and familiar tunes not usually heard in the jazz idiom, such as “Simple Gifts,” “God Bless America,” and “We Shall Overcome.”
Experience Taize Feb. 21, 3pm • Immaculate Con-
ception Parish, 1712 Highland Ave., Eau Claire • FREE • All Ages • (715) 835-9935 • ic-ec.us Enhance your journey of faith with songs, prayers and silence in the tradition of Taize. Peaceful, contemplative and open to all, this event is ecumenical worship with St. John’s Lutheran Church. Dessert and fellowship follows the service.
Community HU: A Special Invitation Feb.
22, 7pm • L.E. Phillips Memorial Public Library, 400 Eau Claire St, Eau Claire • (715) 839-8929 • ecpubliclibrary.info Join people of all faiths and discover how singing HU, an ancient name of God, can open the heart to God’s love. This Community HU song is offered free by Eckankar, Religion of Light and Sound.
Spiritual Discussion: “Spiritual Wellness on Dreams, Past Lives and Soul Travel” Feb. 22, 7:45pm • L.E. Phillips Memo-
rial Public Library, 400 Eau Claire St, Eau Claire • FREE • (715) 839-1648 • ecpubliclibrary.info How can lessons learned from past lives help you today, spiritually? How can you learn and grow spiritually from your dreams? Can you Soul Travel to the beauty and purity of the Light and Sound of God? You are Warmly invited to share your experiences, tips and techniques for experiencing and bringing the divine spirit of God into your everyday life.
Yoga for Mood Management: Anxiety & Depression Feb. 26, 8-10am • The Lismore, 205
S. Barstow St., Eau Claire • $25 • All • 715-563-7626 • chippewavalleywellfest.org An empowering workshop that will interweave the power of ancient disciplines
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with evidence based protocols for mood management. This workshop will be interactive and consist of a blend of lecture and experiential yoga tools specific to anxiety and depression. Must Register.
Chippewa Valley Wellfest - Yoga for Addiction & Recovery Feb. 26, 10:30am-12:30pm
• The Lismore, 205 S. Barstow St., Eau Claire • $25 • All • 7155637626 • chippewavalleywellfest.org This comprehensive workshop will combine Yoga, Ayruveda and traditional recovery tools to offer a holistic mind body spirit approach to addiction, self-destructive behaviors and recovery. Must register.
Chippewa Valley WellFEST Feb. 26, 5-9pm;
Feb. 27, 9am-5pm • The Lismore, 205 South Barstow, Eau Claire • $15, $25 family of 4 $5 student with ID, under 10 FREE • 10+ • 715-828-3378 • thelismore.com The areas best wellness professionals - all in one day, all in one place. The coolest wellness experience around at the coolest venue. Mindfulness is the theme for 2016 and two days of fun. Key note, forums, panels, live music, move your body, talk to experts, eat awesome local food, food and wine pairing and more.
Desirable Beauty for Teens Feb. 26, 7-9pm • Chippewa Valley Bible Church, 531 E. South Avenue, Chippewa Falls • $20 • 12-20 • 715-723-2872 • biblediggers.org All-out-girl time fun with dessert by Take the Cake and music by Lex Anderson PLUS a life changing message regarding the “Truth of Beauty” from Emily Dunham, speaker and founder of Desirable Beauty.
Desirable Beauty Ladies Event Feb. 27, 4-8pm • Chippewa Valley Bible Church, 531 E. South Avenue, Chippewa Falls • $35 • 21+ • 715-723-2872 • Biblediggers.org. Ladies come and enjoy dinner, dessert, music and a life changing message regarding the “Truth of Beauty” that you won’t want to miss. Free gift if you register by Feb 8. Classical and Spanish Traditions, Piano and Guitar Feb. 27, 7pm • Unitarian Universalist
Congregation, 421 S. Farwell St., Eau Claire • $5 donation • 715-834-0690 • uueauclaire.com Featuring pianist Namji Kim and guitarist Jeff Jaworski. The program features a blend of classical pieces from Northern Europe (J.S. Bach and Frederic Chopin) and from Spain (Luis Milan, Fernando Sor, and others). As a whole, the nine compositions in the concert will highlight the foundations of classical music as played across several national traditions.
“Compassion and Religion” Service by Pat Bonner Feb. 28, 10-11am • Unitarian Univer-
salist Congregation, 421 S. Farwell St., Eau Claire • FREE • 715-834-0690 • uueauclaire.com The message of compassion is a prominent part of the world’s religions. Yet religion has often been used to motivate wars and justify brutality. Historically how can we reconcile the message of compassion with the violence done in the name of religion? When we try to picture a future world with peace and compassion for all people how does or doesn’t religion fit in the picture?