Meditation is a mental exercise practiced through concentration, observation, and awareness. By concentrating on an object (internal or external), paying attention to the present moment and whatever is happening, and trying to get rid of the distractions that come to mind, one is able to calm the mind and provide solid moments of introspection. While mediation is often associated with stillness there are walking and moving meditations as well, and the ultimate goal is to bring mindfulness into most of our everyday lives.
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity and add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
During this 30-day period, every day I will try spend 30 minutes in some type of meditation and at least 30 minutes doing a form of exercise that gets my heart up, thus setting aside an hour each day for self care.
Day 19:
Open eye meditation for half of my lunch break felt like I was beginning to incorporate my meditative mindset and practice into my life. I didn't do any work out as I was busy finishing up homework for my Chemistry class. I did get a 15 minute break during class and spent it doing a walking meditation around the center of campus. This is the first time that I have done this since I learned how to do the walking meditation a few years back from a Swami. Both of these practices have begun to lay a foundation for bringing meditative practices into my everyday.
Day 20:
It's Friday!!! I let myself just chill out today after a long week. It seems tradition now that get to Friday and am totally burned out. What needs to change so that I can be active on the first night of the week I'm free? In order to challenge myself a bit to go out, I went with Javi to a Reiki and Restorative class. This was his first time doing something like this and he really enjoyed it.
Day 21:
Hiking in the mountains. Wake up at 4:45. So cold. Waiting this late in the season was a mistake. It was way too cold. Javi got sick. Tried to meditate before bed but only made it 15 minutes in because I’m too tired to actively stay awake, and ignore body discomfort like exhaustion and cold.
Day 22:
I had a discussion with my step mother about the influence of mediation in my life this month. I don’t feel like I’ve grown spiritually or become any more connected with the universe through daily meditation. While I don’t feel a deep sense of zen, I do think meditation, and the regular practice of letting go of those emotions and thoughts that come into my head, has helped me not get lost in the daily moments of emotional craziness. I’m far from perfect at this, and still find myself easily angered when I’m tired or hungry, or simply annoyed at my husband for doing something silly, but it has helped me create a foundation for not losing control.
Day 23:
Biked to work again, so had to wake up early. I still haven’t recovered from the early wake up to go hiking, and could really feel it during meditation at school. Biking home was easy and when I got home I made dinner for Javi and I. It wasn’t until afterwards that my sister wrote to remind me that today was the anniversary of my mom’s death. It’s so very strange that 7 years has come and gone so quickly. It’s been such a lovely, strange, and beautiful trip since she passed. It seemed appropriate to do my meditation smiling this evening in order to bring joy throughout my entire being, and it made the time pass so quickly. I feel so at ease after.
Day 24:
After a full day at work, I did Hot yoga in afternoon. I haven't been sleeping super well lately, so I ended up with a terrible headache after class. I made it home and cooked dinner, but the headache didn't go away and didn’t end up meditating
Dairy-free, Creamy Pasta al Pomodoro
Creamy Marinara Sauce Ingredients
1 tablespoon extra-virgin olive oil
3 tablespoons finely minced shallot
1 large garlic clove minced
¼ teaspoon sea salt
Freshly ground black pepper1 (14-ounce) can chopped tomatoes
1 teaspoon balsamic vinegar
⅛ teaspoon cane sugar
Pinch of dried oregano
Pinch of crushed red pepper flakes
¼ cup raw cashews
½ tablespoon Tomato paste
¼ cup water
¼ cup pasta water
¼ to ½ teaspoon sea salt
Pasta Ingredients:
1 box rigatoni
2 medium zucchini, sliced into thin half moons
2 tablespoons thyme leaves
1 box (14 ounce) cherry tomatoes (sliced in half)
6 cups spinach
¼ cup chopped basil
Sea salt and freshly ground black pepper
How to make it:
1. Heat the olive oil in a small pot over low heat. Add the shallot, garlic, salt, and a few grinds of black pepper and cook for 3 minutes, stirring often. Add the tomatoes and their juices, balsamic vinegar, cane sugar, oregano, and red pepper flakes. Cover and simmer over low heat for 20 minutes, stirring occasionally.
2. To make it creamy, add the sauce to a blender with the cashews, tomato paste, salt, and ¼ cup of water. Blend until smooth. Set aside until ready to use. When the pasta is ready, stir in ¼ cup hot pasta cooking water to loosen up sauce so that it’ll nicely cover pasta.
3. Cook the pasta in a large pot of salted boiling water until al dente.
4. While the pasta cooks, heat olive oil in a nonstick skillet or pan over medium heat. Add the zucchini, thyme, and generous pinches of salt and pepper. Sautee, stirring occasionally, until lightly browned. Add cherry tomatoes, reduce the heat to low, and cook for 2 to 3 more minutes or until heated through. Add the spinach and gently toss until wilted. Season to taste with more salt and pepper.
5. Scoop the pasta into individual bowls, add scoops of the creamy sauce, and toss to coat. Distribute the vegetables among the bowls and top with basil and serve.