The Labyrinth - A Walking Meditation in Palos Verdes

Today I had the pleasure of introducing a meditation practice to a new friend. The "walking labyrinth" is a spiritual took used for meditation, prayer, and personal reflection. My favorite labyrinth is located on the grounds of the The Neighborhood Church in Palos Verdes. Imagine Spanish style church grounds replete with wrought iron fences, manicured gardens, fountains, a walking bridge, and the most amazing view of the Pacific Ocean and California Coast line. There is plenty of inspiration to draw upon, plenty of benches to sit quietly and reflect. On a day filled with sunshine, a light breeze and the sound of crashing waves, this active form of mediation can be a refreshing practice for body and soul.

A Catholic writer describes their spiritual significance in this way: "The labyrinth is a universal symbol for the world, with its complications and difficulties, which we experience on our journey through life." The labyrinth is an ancient practice in which there is only one path leading to the center. (Not to be confused with a maze which has many paths meant to confuse and confound.)

How does one walk the labyrinth? It's as easy as putting one in front of the other and following the path. Walking paces vary. There's no worry of doing it incorrectly. Sometimes the practice clears the head, provides a way to unwind or to reflect on intentions or seek a solution to a problem. When you enter the labyrinth, you begin to meander back and forth creating literally creating shifts in views and figuratively in perspectives. In reaching the center, it is typical to stop to pray or linger to think quietly. When leaving the center, and returning to the beginning, you usually feel lighter.

Amazingly, the labyrinth is an old practice which spans many cultures and regions and some references date back thousands of years ago. Labryinth images have been found on rocks and tiles, on pottery and baskets, and in Medieval churches. The medicine wheel in Hopi culture used the labyrinth as a symbol for “mother earth”.

I was introducted to the labyrinth almost 10 years ago and find it to be a very calming, mind-clearing and rewarding practice. I was very pleased to introduce this form of mediation to a new friend.

On a humorous note - we had walked down to a lower balcony and continued our meditation practice past dusk and into early evening. We realized all too late church gates had been locked. Thank goodness we successfully scaled the church fence and laughed at our circumstance.

Move to the Groove: My Two Left Feet

"Move to the Groove" is the name of an exercise class at my favorite gym, the Spectrum Health Club (To check out classes log on to http://www.spectrumclubs.com/Club/Scripts/Home/home.asp). Longingly, I have watched through glass doors, as women of all ages, sizes and dance abilities have worked up a sweat with a smile on their face. I 've watch since November. I finally summoned up the courage yesterday and brought along the "ok, I might make a total fool of myself infront of everyone but I will have fun doing it" attitude with me. Can you say "Two left feet?" As the dance steps progressed into a routine, I could not remember the first moves we just learned! Ack. So towards the end I just concentrated on the steps - forget the shoulders, the head, the arms, the hips - I must have looked like a spaz and towards of the end I was too tired and sweaty to care. I must admit, it was fun. So next week, you'll hear from me again on this subject!

10,000 Steps - Be Kind to your Achilles Tendons

You've probably heard the health recommendations to get moving and complete 10,000 steps per day. I started wearing a pedometer last February and was astonished at how sedentary I had become. I was recovering from a bad injury but still thought of myself as the athlete 20 years ago who thought nothing of an 11 mile day hike. Or just 10 years ago a rollerblade before work, and a spinning class after work was routine.

Well, reality hit. Shock! Dismay! I was far, far away from 10,000 steps and sometimes I just wanted to chuck the pedometer and forget about fitness. But not really. So slowly I started working my way up. Last month I was particulary happy with my progress, hitting nearly 300,000 steps. But alas, Achilles Tendonitis put me on the sidelines. Ouch. I never thought I had to stretch out my calves to go for a walk! But oh contraire! When walking for fitness, it is important to take a few precautions that will set you up for success rather than set-backs.

What Can Cause Achilles Tendon Injuries? (from WebMD)

Overuse. (I thought I was working my way up to 10,000 but realized I more than doubled my steps within 30 days)
- Stepping up your level of physical activity too quickly. (Guilty!)
- Not stretching enough before exercise. (Didn't think it was that important for walking!)
- Wearing high heels, which increases the stress on the tendon. (N/A)
- Flat feet, also known as fallen arches or overpronation. In this condition, the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons. (Didn't know this! But I have fallen arches)
- Muscles or tendons in the leg that are too tight (True)

To speed the healing, you can:
- Rest your leg. Avoid putting weight on your leg. You may need crutches. (Not if I can help it!)
- Ice your leg to reduce pain and swelling for 20-30 minutes every 3-4 hours for 2-3 days, or until the pain is gone. (Brrr...am doing this) .
- Elevate your leg on a pillow when you’re sitting or lying down. (Making good use of my ottoman)
-Take anti-inflammatory painkillers. (Motrin)
- Use a heel lift. It will protect your Achilles tendon from further stretching. (I purchased new stablizing sneakers after having a professional evaluate my gait and feet.)
- Practice stretching and strengthening exercises (Definately)

Well, lesson learned. I am on the road to icing, stretching, massages, new stablizing sneakers and sticking my feet in the jaccuzi. I want to get back to the 10,000 steps per day and right now I have Jimmy Buffet's "A Thousand Steps to Nowhere" rummaging around in my brain. I found a good website that has a wealth on info on starting a walking program http://www.thewalkingsite.com/10000steps.html

Booty from the Farmer's Market

Being in the holiday season with all the glorious food and sweets, I'm seeking refuge in vegetables! With a treasure trove of freshness courtesy of the the Palos Verdes Farmer's Market, I walked away today with bags of red and yellow peppers, yellow squash, zuchhini, cauliflower and broccoli, heirloom tomatos (the last of the season!), garlic, green beans and orange persimmons. Abundanza! The great thing about displaying all the goods on one platter in the kitchen is - you feel healthy making the items on the platter disappear one by one during the week! I've been making batches of soup by steaming vegetables and pureeing with chicken stock and throwing in a few herbs. It's quick, easy and healthy.

3 Surprises about Tai Chi

I recently started taking Tai Chi and I would not have imagined that 1) I would be sweaty after class 2) it's harder than it looks 3) it's fun.
What I like about it is it requires 100% concentration. Being in perpetual slow motion, our mind can absolutely not wander like it can when working out on the treadmill or precor. The moves feel slightly unnatural in one respect as you pivot to a pidgeon toe or heal-toe position, and yet the actual flow and rhythm of movement feels completely comfortable and familiar. Arms and legs are constantly in controled motion and the required focus provide a sense of accomplishment and grounding. This is a two-for-one group exercise which has physical benefits as well as providing a sort of active meditation which is good for the mind. Three suprises and and a two thumbs up!