MICHAEL SIEVERTS' TIPS/TRICKS TO RECOVER YOUR LIFE

Sleep (adapted from “Brain Rules” by John Medina; resources at end of blog for both 'Exercise' & 'Sleep')

Michael Sieverts is a brain cancer survivor since 2000. He is the instructor for Cancer Support Community’s qigong classes in the parks. Roxbury Park classes meet every Tuesday & Thursday from 10:30a.m. to 12 noon and at Clover Park every Monday and Friday from 9:30 to 11:00a.m. Free to all those affected by cancer. Call 310-314-2555 for more information.

 

Sleep is incredibly important, for cognition, for the immune system, for mood and happiness, so develop good sleep hygiene. Avoid going deep into sleep debt—accumulating consecutive nights of short sleep. “You can’t be healthy if you’re not getting good sleep”:

● Go to bed at a regular time, preferably before 11pm.

● Avoid stimulating activity for the few hours before bed, prepare.

● Avoid eating before going to bed.

● Don’t watch television, or work on a computer in bed.

● Use relaxation techniques to help yourself fall asleep.

● Use the bedroom only for sleeping and sex, not for eating or working.

● Keep the bedroom dark—light interferes with the functioning of your pineal gland.

● If you are occasionally unable to sleep, don’t stress about it, get up for a little while and do something else, preferably not too stimulating.

● If you feel drowsy, be extremely careful, you literally could fall asleep in a heartbeat—do not drive!

● If you’re having regular trouble sleeping, see a specialist.

Reading List and Web Resources:

Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey and Eric Hagerman

The Way of Energy: Mastering the Chinese Art of Internal Strength with Chi Kung Exercise (A Gaia Original) by Kam Chuen Lam

The Promise of Sleep: A Pioneer in Sleep Medicine Explores the Vital Connection Between Health, Happiness, and a Good Night's Sleepby William C. Dement and Christopher Vaughan

 

http://www.bettermovement.org/author/toddhargrove/

STAY TUNED FOR THE NEXT INSTALLMENT FROM MICHAEL: 
NUTRITION (adapted from “Food Rules” by Michael Pollan and Maira Kalman)
Having difficulty sleeping? Try one of these relaxing classes at Cancer Support Community. All classes are at no cost to those with cancer and their families/support.
1)'Meditation' every Thursday from 6 - 6:45pm with Malcolm Schultz, LMFT; 2) 'Mindfulness' from 11:30a.m. to 1:00p.m. once a month on Monday (date varies check calendar) with Lisa LaCorte-Kring, LCSW; 3) Relaxation/Visualization every Wednesday from 6:00 to 6:45pm with Christel Trink; and 4) 'Mindfulness Series' with Lisa LaCorte-Kring, LCSW offered throughout the year--check calendar or call 310-314-2555 for information.

And exercise classes: 1)'Core Strength' every Wednesday from 6:15 - 7:00pm with Eileen Johnson, PT; 2) 'Feldenkrais Method' every Wednesday from 1:30 to 2:30p.m. with Marci Spiegler, MS, GCFP; 3) 'Move to Heal Dance Class' every Monday from 6:00 to 7:00pm with Eva Wieland; and 4) 'Pilates: Return to Health' every Tuesday from 3:45 - 4:45pm with Sandy Shimoda; 5) 'Qigong' (see schedule at top of blog) with Michael Sieverts; 6) 'T'ai Chi' every Tuesday from 5 - 6pm with Marianne Lu; 7) 'Yoga' CSC has 7 yoga classes-please check website for dates and times; 8) 'Zumba' every Tuesday from 6:15 - 7pm with Alejandra Ortiz. 

Always check calendar at www.cancersupportcommunitybenjamincenter.org for schedule changes or call 310-314-2555 for more infomation. CSC vallidates parking.

MICHAEL SIEVERTS' TIPS/TRICKS TO RECOVER YOUR LIFE

Michael Sieverts is a brain cancer survivor since 2000. He is the instructor for Cancer Support Community’s qigong classes in the parks. Roxbury Park classes meet every Tuesday & Thursday from 10:30a.m. to 12 noon and at Clover Park every Monday and Friday from 9:30 to 11:00a.m. Free to all those affected by cancer. Call 310-314-2555.

 

Meditation:

There are many forms of meditation, and choosing one over the other is a matter of personal preference. I happen to like mindfulness-based meditation, as promulgated by Jon Kabat-Zinn—the tone of his advice is just right for me and many others, but it might not be for you.  You might prefer a meditation technique that utilizes a mantra, like Transcendental Meditation, or any of the other forms. No matter—you can use any one of them to deeply explore your consciousness.

The key thing to remember is that learning to be in the present, in the now, is both utterly simple and very challenging. It can take a lifetime to learn. Even the Dalai Lama says that he’s still learning.

There’s a reason they call it a practice:

When we are giving ourselves the experience of being relaxed, calm, alert and objective, we are practicing and perfecting mindfulness. When we are being tense or angry or anxious, we are practicing and perfecting being those states as well—BUT, if we are observing that we are going to those places while we’re doing it, we have the opportunity to take ourselves back to the relaxed place. It’s ultimately about cultivating an inner strength.

I’ve heard the distinction made between prayer and mediation is that when you pray you’re talking, you’re asking for something—and when you meditate you’re just listening. Some people call it “falling awake.”

There’s a huge body of literature, and courses offered everywhere, many for free.

You can study in classes, and go on retreats, which are great, but ultimately the idea is to be able to live your whole life with a mindful aspect. As my teacher says, “lead an ordinary life and make changes from within that life.”

Don’t let your environment throw you off, cultivate inner strength and the ability to not let your mind wander.

Reading List and Web Resources:

Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn (You can Google Jon Kabat-Zinn for tapes, CD’s and online videos)

The Heart of Understanding: Commentaries on the Prajnaparamita Heart Sutra by Thich Nhat Hanh

http://www.plumvillage.org/

 

When Things Fall Apart: Heart Advice for Difficult Times (Shambhala Library) by Pema Chodron

Fingerpainting on the Moon: Writing and Creativity as a Path to Freedom by Peter Levitt

STAY TUNED FOR THE NEXT INSTALLMENT FROM MICHAEL: EXERCISE(ADAPTED FROM "Brain Rules" by John Medina)

The Cancer Support Community-Benjamin Center offers several different meditation options for its members.  All classes are at no cost to participants.  1)'Meditation' every Thursday from 6 - 6:45pm with Malcolm Schultz, LMFT; 2) 'Mindfulness' from 11:30a.m. to 1:00p.m. once a month on Monday (date varies check calendar) with Lisa LaCorte-Kring, LCSW; 3) Relaxation/Visualization every Wednesday from 6:00 to 6:45pm with Christal Trink; and 4) 'Mindfulness Series' with Lisa LaCorte-Kring offered throughout the year, check calendar or call 310-314-2555 for information.