Keeping it cool

Mind-body wisdom for cooling off in the Portland, OR heatwave

Cucumber water, cooling breath, and an island mindset

Just as our nervous systems started to contemplate a reset the temperatures started to climb in Portland, OR. Sensory stimuli including heat are stressors to the nervous system just like anxious thoughts, physical tension, and collective trauma. To be honest I felt pretty overwhelmed on day 1 and thoughts like “I can’t handle this” started to spin. It took me a minute but I accessed some of my tools including a meditation that re-connected me to my tool box.

Take a minute to check in with what you need.

Thoughts and tips for coping

Island wisdom

Teaching retreats and yoga teacher training on St. Croix taught me to move slowly, shift expectations for what I thought I could achieve, prioritize rest and hydration, and be mindful to every action because in the extreme heat you have limited resources and energy! I started to be really mindful of my space and how to make it as cool as possible. I erased my to do list and found that book someone gifted me recently. Finally I turned to one of my favorite meditative and mindful activities-cooking.

Mind-Body Medicine

My favorite summer salad served at Lydia’s Café in Wolfeboro, NH is a seasonal special-mango/avocado salad with lentils and brown rice. I made mine with black beans and garlic lime dressing. Did you know that lime is very cooling? I cut up cucumber and lime and picked some mint and made a big pitcher of water with the goal of drinking it all (I didn’t quite make it but it was close). Chia seeds are very hydrating and heart and brain healthy since they are loaded with omega 3’s. I made chia pudding with almond milk a bit of maple syrup and vanilla, and a pinch of cinnamon.

Cooking meditation

Many people tell me they can’t quiet their mind enough to meditate. Meditation is not just sitting with a focus on breath. It can be a mindful activity in which you direct your focus including cooking. The acts of moving in the kitchen, noticing textures and smells as I cut and chop, tasting as I go. This is mindful meditation. I also love cooking because food is so nurturing. It can be an act of self-compassion. It can also be relational-share your food with others and suddenly it is a lot harder to be overwhelmed.

“The acts of moving in the kitchen, noticing textures and smells as I cut and chop, tasting as I go. This is mindful meditation. ”

– Maura Sullivan, Psy.D.

Cooling breath: Sitali

Feeling like I conquered 110 I poured some cold cucumber mint lime water and sat on a cushion and started sitali breathing. Sitali is a cooling pranayama in which you “sip” air through a rolled tongue or if you don’t have that gene you can sip through pursed lips or a flat tongue. Exhale out the nose. One breath at a time.

Sitali breath is naturally cooling. Inhale through a rolled tongue (or flat) and exhale through the nose.

Acknowledging that the heat is a stressor but that you don’t need to let it stress you out! Stay Cool Portland!