Evolution Medicine: Meditations for mind, body and spirit - by Sonya Lazarevic MD

Dear listeners,I’d like to speak about the power of being seen.For many people, their lived experience remains largely silent — held within the mind or the body, unspoken and, at times, even unexamined. There can be a tendency to undershare, to withhold, or to avoid visiting the deeper regions where struggle resides.And so, when someone encounters the right person — a friend, a therapist, a partner, a spiritual guide — someone capable of bearing witness without judgment, something meaningful happens. In that moment, the individual who is sharing permits themselves to fully inhabit their human experience, however difficult it may be. The one who listens does not need to have walked the same path; presence, when paired with compassion, is often enough.There is a quiet completion that occurs in this exchange. Healing, in part, is relational.At a more refined level, when the listener is able to reflect back — clearly, without fixing, correcting, or imposing — the speaker hears their own experience echoed with coherence. This reflection can move something forward. It offers validation not as agreement, but as recognition: this is your experience, and it is real. That recognition, when honest, becomes stabilizing.Of course, this process can be obscured. Pain is not always straightforward. At times, individuals may attach to narratives that are not entirely their own — adopting collective grievances or external causes that offer a sense of meaning, but may bypass more personal, internal truths. The impulse is understandable; the search for purpose is deeply human. But it raises an important question: how do we cultivate personal honesty?This brings us to the practice of Svadhyaya, or self-study — the fourth niyama in Yoga Sutras of Patanjali. It is the disciplined act of observing oneself with clarity.One way into this practice is through the study of enduring texts — teachings that have withstood time. For me, this has included the Yoga Sutras and, more recently, the Bhagavad Gita. These texts serve as mirrors, offering frameworks through which to examine one’s own life.But study alone is not enough. It must be lived. In the yogic tradition, this means practice — movement (asana), breathwork (pranayama), and attentive awareness — each offering an opportunity to observe oneself in real time.What often emerges is this: the first pain point a person identifies is rarely the complete story. It is, more often, the outermost layer. Beneath it lies something more fundamental — an imbalance, a deficiency, or perhaps an excess elsewhere in one’s life. To reach that deeper layer requires patience, curiosity, and a willingness to stay.As I write this, I am traveling and attempted to record a meditation with limited tools. It became too rough, so I will include a placeholder for today and record when I make my way back to my (rudimentary) equipment — I can see, maintaining the cadence of this has been important, the meditations will come. I’ve included a meditation below by the senior teacher Jack Kornfield who is ever so soft and sweet. Jack Kornfield’s Embodied Presence Meditation which you may listen to here as well on SoundCloud. As always, share this with one person you believe who can use a little support, and check back for the updated meditation. Take care of yourself, SLFor further information about my clinical practice go to www.evo-md.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners, I’d like to share a reflection, on the intersection of spirituality and commerce — a pairing that struck me as contradictory when a teacher proposed it a few years ago. Then, I struggled to understand how business could be conducted in a manner that left everyone involved feeling nourished, joyful or fulfilled — how an exchange such as buying a scarf might become, simply put, mutual gain.A recent experience in India offered some clarity.While traveling in Rajasthan, India this past January, I visited a small shop near Ranthambore National Park known for its handmade textiles. I had asked my driver to take me somewhere local, where crafts held meaning. What I found was not merely a store, but a living ecosystem.I spent hours there — far longer than I had intended. I moved slowly through tapestries, scarves, and rugs, each piece carrying a distinct texture and history. The women who worked in the shop shared their stories with a quiet pride: how their work supported their families, how children had been educated, how lives had gradually, meaningfully changed. Some worked in the shop itself; others contributed from home. The owner moved in and out of conversation, offering tea, creating space — not directing, but tending.What unfolded was less a transaction than a relationship. By the time I chose a few pieces — including a patchwork textile composed of older, storied fabrics — the act of purchasing felt almost secondary. The value was not simply in the object, but in the exchange: attention, time, care, and genuine human connection.As I was preparing to leave and check out, we were all met with unexpected emotions. There were tears, joys, more stories — theirs and mine — shared. Not out of sentimentality, but from a common recognition of something real exchanged between us. The owner later remarked that in decades of running the shop, only a handful of such moments had occurred- this was one.It left me considering perhaps value is beyond price, it includes appreciation. And that appreciation, when deepened, becomes connection.In a Western framework, we might call this the spiritual dimension of commerce: an exchange not only of goods, but of presence. Of heartfulness. Of mutual regard. Where what is given and what is received extend beyond the material.If I were to name its essential elements, they would be these: presence, connection, and heart.Today’s meditation, then, is an invitation to return to the heart — to find steadiness there, even as the world continues its rapid shifts. Peace, when cultivated internally, has a quiet but meaningful impact outward. It shapes how we meet others, how we give, and how we receive.Do not underestimate the contribution you make when you find peace within yourself.Share this with people who can use a lift, some inspiration or hope in their next step. Be well, SL This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners, I have a small snowy tale to share — one that, only after I was nearly finished shoveling, revealed itself as a lesson in the difference between pain and suffering.During New York’s most recent blizzard in late February, I began shoveling the night before in hopes of getting ahead of the storm and clearing a few pathways. By Monday morning, before starting work, I was back outside with the shovel. Instead of doing yoga or attending my usual morning class, I chose to listen to the Bhagavad Gita being chanted — recordings I have access to through a teacher. I listened to the first ten chapters while I worked.What I noticed was simple and striking: I became focused on the action itself, rather than my feelings about the storm. I could tell many feelings were readily available. I had just finished navigating them the prior week or two in work. In the Northeast, we endured unusually cold temperatures after an additional major snowfall a month prior. The cold was oppressive and somehow felt personally challenging. By the time this storm arrived, most of us were simply exhausted.As I shoveled, my mind turned toward the timelessness of the earth and the rhythm of the seasons — how snow comes and goes, how temperatures rise and everything melts into water, the grass returns, trees grow, and birds begin to sing again. Eventually, the grass will need trimming and they will be the new ‘problem’. It struck me as a living example of how a situation such as this storm may be painful, and even physically grueling… yet suffering remains optional. Because my mind was settled on the singing of the Bhagavad Gita there was space to notice these thoughts pass as I worked.I could see thoughts float by and pass- Here we go again, Why does this keep happening? Not caught in frustration about inconveniences or delays, the theft of my morning or personal disciplines I was building upon… Instead I was simply shoveling snow.Another thing I noticed was the generosity of neighbors. Even in the city, people were helping one another clear sidewalks. And then, unexpectedly, a neighbor’s husband arrived with a gas-powered snowblower — like a mechanical angel that graced us all.. He cleared the entrance to our driveway: an eight-foot-wide, four-foot-deep, two-foot-high layer cake of snow. I had looked at that mound earlier and thought, I’m not doing that today. I didn’t know how or when it would be cleared. And then, it was.It was a gift, which had I been lost in the suffering, might have been tougher to appreciate. And really, you should have seen the guys face... He was happy too.Today’s meditation is about letting go and understanding that life may have situations that are painful, however suffering which is due to our interpretation of that event, is optional. It is about meeting what occurs or ‘what is’ without resistance, and receiving help with an open heart. While freeing ourselves of suffering can take more time than this simple story when the experience is complex, the process which delivers us remains the same; in which we learn to let go and accept what is. Enjoy the meditation, and take care of yourself. SL For more reading* an article from insight Timer on how non-attachment allows you to be more adaptable.* A personal story from an author at University of Virginia School of Medicine, discussing how suffering is defined as wanting things to be different than they are. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear listeners,What a year. And it’s clear- there is more to come.As we move through this changing landscape together — over the coming months and years — whatever shape the ride may take, I’d like to offer a simple rhythm to lean on: pause, reflect, act. Then repeat. Pause. Reflect. Act. And remember that non-action is sometimes a form of action.I say this because the momentum of change right now is extraordinary — at times nearly nauseating in its intensity. Trying to keep up can feel impossible. So how do we metabolize all of this? We pause. Reflect. Act.The pause comes first. Always. Even if it lasts only a fraction of a second. The pause is the breath. Reflection is the practice of observation — particularly starting from self-observation — spoken about here before, Svadhyaya. With such clarity, best action follows naturally.Svadhyaya: a Sanskrit term means “self-study” or “one’s own reading,” is one of the niyamas (ethical observances) in the Yoga Sūtras of Patañjali, traditionally rendered as introspective study of the self. It involves not only reflective awareness of one’s thoughts, behaviors and patterns—both on and off the (yoga) mat—but also contemplative reading, chanting or meditation on spiritual texts to deepen insight and clarity. In a broader context, it serves as a mirror revealing conditioned tendencies and supports the unfolding of Self-realization and alignment with one’s true nature. People often ask how to slow time — without medication, distraction, or escape. Here, I offer meditation, because it is the heart of this space. It is flexible, adaptable, portable, and takes many forms. My preference is to begin with a solid foundation — traditional practices grounded in the body, breath and awareness — before moving into more hybrid or esoteric approaches.Breath-focused meditation is a powerful place to start. So is movement meditation: yoga, tai chi, qigong, etc. Repetitive, calming activities — gardening, knitting, baking, swimming — where mind and body move together around a single action can also quiet the nervous system and invite steadiness.This steadiness is what opens the door to pause, reflect, act.As we move into 2026 and beyond, I invite you to reflect on the smallest things you do that bring genuine joy. Fixing clocks. Baking. Coloring. Pottery. Painting. Gardening. Writing poetry. Making jewelry. You’ll notice many of these are creative acts. Creativity is an innately human trait — perhaps one that distinguishes us most — and it allows us to metabolize the full spectrum of feelings we experience.Whatever crosses your path, remember this: being human, challenging as it can be, is a sacred experience — and a rare one in this universe. Remember you are loved. Remember you are cared for.I’ll see you in the new year.As always, take care of yourself. SLIf you wish to read more, here are some related topics to feed your mind * the topic of mindfulness and present moment awareness * the power effect of guided imagery on anxiety * guided imagery and its positive impact on the brain by way of reducing stress levels * I just felt like adding this because so many of my patients have physical health issues as well: meditation and its impact on multi-factorial health conditions like diabetes, hypertension, and pain syndromes This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listener,When it rains, it often pours — and lately, it seems as if the tempo of life has quickened again. The holidays amplify that pace, adding weight, expectation, and emotional static. In times like these, when everything accelerates, the wisest response is often to slow down.I know it can feel as though the world is not working in humanity’s favor. Yet I’d offer a counterpoint: we now have more tools than ever to support ourselves, and one of the most powerful is learning to place the mind in an optimal state — nimble, clear, adaptable, and grounded.Today’s visualization is inspired by a recent yoga practice centered on two seemingly opposing actions: a downward, rooting motion and an upward, expanding lift. Though contradictory, the two coexist beautifully. We, too, are full of contradictions — and it is often these internal tensions that make us human, and interesting.Do not underestimate the power of visualization. It can reframe experience, shift perspective, and help the nervous system settle. This week has been full, so I’ll keep this brief. I want you to sit with the simple idea that visualization, practiced as meditation, can support your mental and emotional well-being.Research shows some benefits of Guided Imagery.Guided imagery and visualization practices have been shown to reduce stress, improve mood, and support emotional resilience. A randomized trial in The Journal of Behavioral Medicine found that guided imagery significantly lowered cortisol and improved perceived stress in adults managing high daily demands. A study in Psychology & Health reported that guided imagery significantly improved emotional well-being, reduced perceived stress, and enhanced emotional regulation after just two weeks of daily practice. Participants reported better mood stability and greater resilience when facing everyday stressors. However, the sample size was relatively small, and the short intervention period limited understanding of long-term effects. The study also relied on self-report measures, which may introduce bias and cannot fully capture physiological changes. Lastly, research published in The Permanente Journal demonstrated that imagery-based relaxation improved quality of life and reduced anxiety in patients with chronic medical conditions. These findings underline what contemplative traditions have long known: what the mind rehearses, the body begins to remember.Peace be with you — and happy holidays, everyone.SLobserving the observers This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listener, In recent weeks, several patients have confided a longing for clarity around purpose. I’d like to offer a few thoughts on this, beginning with an important clarification: purpose is not a single, fixed destination. It is not something one “arrives at” once and for all. Rather, purpose is fluid—changing with our roles, relationships, and seasons of life. The question What is my purpose? can feel spiritual or pragmatic—or both, depending on where one stands.Purpose takes different forms depending on context. Within a family, it may look like nurturing or guidance; within a career, it may look like leadership or innovation with a particular lens; within a community, it may look like introducing a novel shared experience. As responsibilities evolve—when one shifts from being part of a team to leading a team, or from singlehood to parenthood—so too does purpose. To treat it as static is to miss its nature: Purpose is a process, not an endpoint.That process requires loosening the grip of ego. The guiding question shifts from What do I want? to What outcome would serve the greatest good? This perspective opens the door to what philosophers and contemplatives have long described: a yielding to something greater than oneself—whether conceived of as divine intelligence, natural order, or God. Practices such as meditation and silence are indispensable here. They help peel away the mental and emotional filters that cloud perception, enabling one to discern with greater clarity what is needed in the present moment.One common stumbling block is expectation. The insistence that purpose should reveal itself at a certain age—“I should know my purpose by now”—often signals a deeper habit of judgment, which blocks natural self-inquiry. On the other hand, joining causes solely to feel important can masquerade as purpose, but actually reinforce ego and displaced feelings. In these cases, action can obscure, rather than reveal, authentic direction.Compassion offers a truer compass. As Sri Yukteswar writes in The Holy Science (pdf book link here), compassion is “the expansion of individual consciousness to embrace all beings.” It is a state of being in which the ego steps aside, giving way to service uncolored by self-interest. In psychological research, compassion has been linked with increased resilience, lower stress, and improved social connection—qualities that naturally sustain a sense of meaningful purpose.Purpose grows through trial and error. Small acts of care—tending to one’s health, nurturing relationships, or contributing modestly to the lives of others—become experiments in meaning. Through these everyday gestures, one learns about oneself, refines direction, and discovers how actions resonate with the wider world. Notably, studies show that even mundane prosocial behaviors (like helping a neighbor or volunteering briefly) enhance well-being and strengthen a sense of life purpose .Why does purpose matter? Beyond the personal satisfaction it generates, purpose has measurable effects on health. A strong sense of purpose has been associated with lower risk of depression, improved cardiovascular outcomes, and even greater longevity. In times of uncertainty, purpose functions as a filter: it clarifies direction, sorts the essential from the trivial, and prevents us from being swept away by global drama. It anchors us in the present, reminding us of what can be done here and now—with sincerity, and with heart.Today’s meditation is designed to facilitate the quieting of the mind, opening of the heart for improved clarity and exploring one’s purpose. Please share this if you find it useful, or know someone who it might help. be well, SLsomewhere along the MediterraneanTo read/learn more about purpose and its impact on heath Hill, P. L., & Turiano, N. A. (2014). Purpose in life as a predictor of mortality across adulthood. Psychological Science, 25(7), 1482–1486. LinkCohen, R., Bavishi, C., & Rozanski, A. (2016). Purpose in life and its relationship to all-cause mortality and cardiovascular events: A meta-analysis. Psychosomatic Medicine, 78(2), 122–133. LinkNeff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology, 69(1), 28–44. LinkKlein, N. (2017). Prosocial behavior increases perceptions of meaning in life. The Journal of Positive Psychology, 12(4), 354–361. Link This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listener, Since my last post, life has been fast, demanding, and full of change. Visitors, home repairs, and a caseload in which several patients required extra care all made it difficult to carve out time for myself—let alone for this Substack. By the time I reached my scheduled nine days off, I was already so depleted that recovery would have taken much longer.At the end of an unforgiving eight weeks, I somehow found the foresight to schedule a Panchakarma, a traditional Ayurvedic detox designed to restore balance to the body’s constitutions, or doshas. (For those unfamiliar, I’ll include links here and here to trusted voices in the field who can explain the practice more deeply.)Preparation began with several days of a simple vegetarian kitchari mono-diet, which I continued through the treatment and for a few days after. What unfolded was not only a period of physical restoration, but also a deep recognition of just how far I had overextended myself—juggling commitments like repairs, family visits, and professional demands. Life, I realized, is always about timing, and my pace does not always match the world around me.One of the more striking treatments within Panchakarma is called Basti: a ring of dough is placed on the body, filled with warm ghee, and allowed to soak into the tissues. It may sound simple, but in the hands of a skilled practitioner it is profoundly soothing to the nervous system. (I would not recommend attempting this at home; it requires expertise.)Panchakarma is not for everyone—it requires discipline, a willingness to set aside electronics, to reduce stimulation, and to build new rhythms of rest and nourishment. But its effects reach beyond the physical. Emotional, mental, and even spiritual “debris” can be loosened and released. During this period, I had some of the most vivid, symbolic dreams of my life—both at night and during treatments—opening unexpected insights and sensory perceptions.I was deeply moved by how quiet the body and mind can become when intention, gentleness, and consistent practice come together. Of course, this way of living—massages, careful food preparation, daily sauna blankets, unhurried rest—is not sustainable in the modern world, where bills must be paid and responsibilities attended to. Yet even a short immersion reminded me of what is possible.Over the years—indeed, over decades—I have explored many modalities, from the esoteric to the deeply traditional: Chinese medicine, Japanese practices, Ayurveda, and yoga, which I began in the late 1980s and still find endlessly deepening. Lately, I’ve been devoting more time to Iyengar yoga, whose meditative rigor continues to resonate with me, even when taught in flow classes by my more disciplined teachers.I realize I’m rambling—it is hard to summarize the past two months. But I suspect I needed that pause to move through a transition, both external and internal.If you find resonance in this, I encourage you to share it with others who may be searching for alternative ways to steady themselves in turbulent times. I believe we are in the midst of a profound collective transition—humanity in a kind of birthing process. And while the moment can feel unsettling, I see opportunity here: to remember our humanity, to honor ourselves more deeply, and in so doing to build harmony within. Today’s meditation is one I suggest you return to weekly—a gentle reminder of who you are, your potential and what you can offer yourself and the world.a grasshopper nestled in my flowers.Some additional reading below Panchakarma* A longitudinal observational study of a 5-day Ayurvedic retreat (Panchakarma) showed improvements in quality of life, psychosocial functioning, and behavioral change in participants PMC.* A clinical study reported that Panchakarma therapy combined with lifestyle modifications improved cardiovascular function—including global longitudinal strain and VO₂ max—in patients ijmedicine.com.* A therapeutic review concluded that Panchakarma offers a multifaceted approach to alleviating stress and enhancing mental well-being through cleansing therapies such as Abhyanga and Basti WJPMR.Basti* A clinical evaluation of Anuvasana Basti (oil enema) found it to be an effective alternative for oleation therapy (Snehapana), demonstrating therapeutic potential PMC.* A study of Basti therapy’s effects on gut microbiota reported significant changes post-treatment in patients undergoing Panchakarma, suggesting systemic benefits scholarsliterature.com.* A clinical review emphasized Basti (medicated enema) as more than evacuation—it serves curative, rejuvenative, and tissue-nourishing roles within Ayurvedic therapy ResearchGate.Ayurveda & Doshas* A recent stress-management review described how personalized Ayurvedic interventions—diet, lifestyle, and herbal remedies—can effectively alleviate stress jaims.in.* A journal overview (Verywell Health) outlines classical Ayurvedic concepts—such as the three doshas (Vata, Pitta, Kapha), personalized treatments, and integrative therapies—making the tradition accessible to a mainstream audience Verywell Health. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners, I’ll be brief as I’m traveling, taking time to rest and reflect on the mid-point of the year. Today’s meditation emerged from the waters of the Mediterranean, which themselves have a story and history. Nonetheless, I found a place, a space, that embodied stillness, movement, darkness and light- translated into this meditation. Forgive the audio, I didnt have my better mic with me yet strove for a more layered expression of meditation. If possible, focus on the journey, the message, allow the words and tone to carry you through the end. Feel free to use the image below as a space to start from. Take it in with every fiber of your being…. and the space between. Please share this with anyone who may benefit from a little peace of mind, a brief respite from the day. As always, take care of yourself. SL This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listener, I’ll be brief today- I’m continuing to receive stories from patients regarding an unshakable fatigue. I decided to record a longer guided meditation to facilitate rejuvenation. Length is an experiment for me, lets see how this goes…. Next month I hope to share futher thoughts how we might adapt and grow despite the circumstances. As aways, take care of yourself and please feel free to share these if you think it may help someone. SL Beautiful tall wild grass This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners, When I think more change can’t be packed into a single week, this past week happens. It is not just people, its also environment, nations… it seems as if everything has some kind of new spin to it. Attempting to observe this movement in its totality—is mind boggling. So when I see patterns like this, even if its new (but somehow related to old ones) I suggest slowing down, quieting the mind, renewing the heart. As patterns tends to catch my eye- the one of late is on the theme of major shifts: long-standing issues in people’s lives come to a head. This could be a thing previously avoided popping up declaring a presence, or situations finally resolving after years of effort to improve. It is one shift after another. Long-building dreams find doors open, and others left dying on a vine- finally fall off. To spell it out, it’s homes lost or sold, bought or moved into, relationships ending, beginning, legal cases settling, people in good health taking tumbles, products launching, contracts signed, labs normalizing/symptoms resolving… you get the picture. It is such a curious time! People in the past who held back, are now using wisdom and taking action. As time seems to speed up—with a sprinkle of intensity about it— how we can navigate? While in this whirlwind together, we might as well make the best of it. The question becomes: What practices can help us through these times?I continue to return to the importance of clearing or quieting the mind and opening the heart. Sometime in 2024, I personally began leaning into more heart-centered practices. While the brain computes, analyzes and can dwell in memory—often complicating things with interpretations or stories that may not even be true—the heart offers wisdom, love and compassion. The two need to work together, but in my opinion, the heart leads. Our minds have a habit of dividing experiences into parts, at times in disjointed ways. A common tendency among people is to label things as “good” or “bad,” “us” versus “them.” This binary thinking, often referred to as black-and-white thinking, has become amplified in recent years, driven by politics and other divisive mediums. I strongly discourage this approach. It separates us not only from one another but also from our deeper sense of connection and understanding (within and throughout). It divides us on many levels. The outer battles taken with ‘other’ more truly reflect our inner divide. Many don’t want to hear that. It is easier to look at the outside as something to ‘fix’. I suggest unity- from within, which arises from the heart. I propose living from the heart as a solution. This re-orientation involves a re-training of consciousness, a practice cultivated through meditation and contemplation.The heart embodies unity. It’s challenging—if not impossible—to remain in fear, anger or judgment when living from the heart. If you find yourself stuck in those patterns (not simply feeling them, but trapped by them), ask yourself: Where is my heart?If you’re facing hurdles or challenges, or even opportunities that feel exciting yet scary, consider change may require a leap of faith—in yourself. This perspective extends beyond psychology, though it includes it on some level.As we move through 2025 with any of the change (turbulence or drama) it may bring, consider how you can use this momentum to change or uplift yourself. In the meantime, I encourage you to reflect on the habits, practices and settings that help you live from the heart. Heart-centered living translates to living with more compassion, love and gratitude.May you go about your days in peace.I thank you for your support and application of the principles I share. —SLmy dog jumping (with joy) in the snow This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listener,It’s been a while since I last posted—life has been busy with projects to finish and loose ends to tie up. Like many, I’m working to balance the demands of developing a clinical practice, engaging in self-care, maintaining work-life harmony, and pursuing personal growth—all while keeping this space alive.Amid my own timeline, I’ve noticed a broader theme: Time itself feels as if it’s speeding up. Each day seems denser, packed with tasks that demand swift action and constant adaptability. Perhaps it’s just me—or perhaps it’s something we’re all feeling.We’ve made it through the elections, leaving half the country satisfied and the other half frustrated, yet the collective noise persists. A pressing question arises both in my work and personal practice: How do we navigate the swells of rapid change while staying grounded?As the currents grow more turbulent, I find my approach must shift accordingly. This realization inspired today’s meditation: How can we not only tolerate change but also discover an inner place of peace amidst it?This idea subtly counters traditional mindfulness practices, which encourage observing and accepting sensory experiences as they arise. Recently, while working with someone easily distracted by inner tension, I tried a different approach. Instead of focusing on what was happening, I guided them to notice the quieter spaces within—those areas of neutrality, ease, or even absence of tension.Using the breath as a central anchor, they scanned the body, relaxing and softening into those calm spaces. This meditation practice may resonate with anyone who struggles with distraction, a challenge more common than we often acknowledge. The guidance of another’s voice—through paced, intentional meditation—can help retrain focus and recalibrate the mind.Over time, this process refines attention, rewires the brain and nervous system, and opens the door to subtle yet profound shifts in your state of being.I hope this meditation serves you well and brings you a sense of steadiness in the midst of change.Wishing you a peaceful Thanksgiving weekendLeave a comment- it inspires me to keep doing this.Share this post with another person who can benefit from a little grace. Damn, i love this photo. Just took it today. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners, It has been a while since I last wrote.I often see August as a pivotal moment, a time for reflection, recalibration, and preparation for the season ahead. It serves as a respite before the holiday rush and the onset of a new year. During this pause, I find it valuable to consider the past year's trajectory and our current moment in time. We are amidst profound changes on economic, political, cultural, and environmental fronts. In light of these multi-dimensional shifts, I encourage us all to take a moment to breathe, to consider how these transformations affect our daily lives—our work, relationships, leisure, and spiritual dimensions—and assess which areas may require attention or adaptation as we move forward.As I have mentioned before, while the world changes and finds new pathways, how do you envision your personal world? How do you want it to look, be, or feel? Can you be creative in your approach to these questions? Perhaps you could design something that does not yet exist in your community. For instance, if your vision includes fostering peace and connection among neighbors, could you host a potluck that brings together people of different ages, backgrounds, and household types? Such an initiative might encourage participants to see the common threads of humanity that unite them, countering the prevailing trends of divisiveness—a courageous act in today's world! Alternatively, you might choose to volunteer with a local organization that has long needed your unique human touch.Clarity of mind and emotional calm can foster the exploration and expression of our creative capacities. Even simple, mindful activities—such as taking a long walk without distractions, raking leaves, tending a garden, washing dishes by hand, or cooking from scratch—can help. And, of course, creative arts remain powerful tools for self-expression and healing, whether through writing, drawing, playing music, painting, pottery, or knitting.Why is this important? We often underestimate our adaptability. Although many of us resist change, muttering, “I hate change,” the truth is that without adaptation, few of us would have achieved our current successes. Every decision we make reflects some degree of change and adaptation. Often, adaptation requires creative, unforeseen solutions. Reflect on the more challenging moments in your life; was there a decision delayed, and did that delay come with a cost? I believe these times invite us to allow our adaptability to flourish. Through self-awareness and cultivating a quiet mind, we can shape our attitudes and responses to life. We have the option to thrive in difficult times, rather than merely react to them.Today’s meditation is one of many tools you can use to change your state of mind. The timeless prism of peace, is a space which ultimately resides within you. Regularly visiting this internal space can allow you to perceive the world more clearly and act with a sense of purpose aligned with your true goals.Thank you for listening. SL * Fredrickson, B. L., & Joiner, T. (2002). "Positive Emotions Trigger Upward Spirals Toward Emotional Well-Being." Psychological Science, 13(2), 172–175. This research shows how positive emotions, such as those cultivated through creative and mindful practices, can enhance emotional well-being and adaptability.* Taylor, S. E., & Stanton, A. L. (2007). "Coping Resources, Coping Processes, and Mental Health." Annual Review of Clinical Psychology, 3, 377–401. The study explores various coping mechanisms, including creativity and mindfulness, which can significantly impact mental health and resilience during periods of change.These studies highlight the connection between mental clarity, emotional regulation, creativity, and overall well-being, validating the importance of reflective and creative practices in navigating times of change. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners, Where to begin? The degree to which life, culture, nations, technology are changing around us is expectantly high. The movement is fast. Somehow, amidst this change, it seems we collectively passed through a threshold into a new time. Why do I say this? Using a small (but not insignificant) example will be easier. Recently AI was integrated into a number of products I currently use (personally and professionally) without opting in or out. This became a moment of wondering - when did we decide on this? Simultaneously, a few websites declared whether AI was used or not. Then there are AI beauty pageant and virtual humans are, in essence, multiplying… As change takes root, in many areas in life as we know it, I return to a few simple methods to remain grounded mentally, emotionally, spiritually, physically. This means tending to the physical body via nutrition and movement, emotional body via expression and connection, mental body via focused attention, mental engagement and quieting practices, and spiritual body through nature or prayer (for example). I’m going return to this paragraph to provide links (and cross links), but must get this out now. While we navigate the storms, today’s meditation offers to help you experience your personal rhythm, and by using your imagination, help you anchor yourself in peace. If you find this useful please comment and share this with others! Take care of yourself. may your mind capture the quietness of this statue This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners, Paying attention to the shifts in season leaves a quietness worthy of taking a moment. As this holiday weekend (in the US) wraps up, allow yourself to pause, be present so you may renew for the spring to come. Enjoy todays meditation on the night sky within. Share if it moves you. SL This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners, It’s been a minute since I posted. In the time that passed I visited some different lands, I contemplated how the year was going and the direction of whats to come. Todays meditation is based on some observations I’ve made regarding our precious endocine organs and critical anatomical centers. I’m aware people dont necessarily think of their body this way, but with such delicate, sophisticated and sensitive tissues functioning in our bodies isn’t it high time we begin bringing our awareness to the beauty and grace in our own design? In the time that passed, I’ve decided to ‘up’ my activity because it keeps my unruly mind in order and my body happier. Perpetually disatisfied with my morning routine, I decided to start the day with a restorative pose, just one, for a minimum of five minutes, for 30 days (to avoid talking myself out of it). Viparita Karani is an old standby pose, known as ‘legs up the wall’ and is one of the easier poses to do as long as youre able to get onto the floor, which I understand may be challenging for some people. Here are some links to review which provides additional instruction. It can be done with our without bolsters, placing a little something under the spine enhanses it’s ‘inversion-ness’ which accentuates the benefits of the pose. In the Iyengar school, inversions are part of the immune series. Since I’m getting over a bug I caught on my travels I decided to start with this. However, in line with today’s meditation, restorative poses also help nourish the parasympathetic nervous system (rest and relax) and allow the endocrine organs (of the head and neck) to recieve improved circulation because gravity is not pulling on it.If you wish to deepen this pose, take a small hand towel and fold it over your eyes to darken the light. Set a timer for five minutes and allow your mind to go deep within and become very very quiet.Inversions tend to be consciousness shifting because we live most of our time upright, unless we are sleeping or unwell. The brain rarely gets a chance to change persepctive and expereince the body upside down, or even gravity free, so in a way you can consider this a mini-vacation. This is a demonstration with bolsters this is a demonstration without bolsters but with a strap If you find todays meditation useful, please share it widely.And, take care of yourself! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners, I’d like to share a recent experience which (to me) demonstrates how the mind and body connect in inexplicable ways. Recently I attended an online yoga class taught live in India. I woke up at 1:45am to practice at 2:00. Though I have some 30 odd years of practice behind me, I’d like to say I am likely an intermediate practitioner of yoga on a “good day” (keeping in mind the existence of advanced teachers in this world). A hybrid yoga studio I’d been attending for three years suddenly changed their format, so in the wake of this shift I began to explore new teachers/new studios and found this woman Usha Devi who is a student of BKS Iyengar. My exposure to Iyengar yoga started 10 or 15+ years ago. I started taking classes here and there, then I stuck to one person in 2015, and found a teacher in an online (west coast) class in 2020. I find this style appealing as it seems to offer a path to direct the mind (in the body) more deeply. As an informal student I’d say it is a very precise method of positioning the body (and mind/breath), which practices less asanas (in a class) compared to other styles, using repetition and longer hold times. An Iyengar teacher may offer a better description. Props generously accommodate the body’s limitations and encourage the focus, which in my opinion this makes it gentle for an aging body or one with injuries. The final of this 4 class series was a surprisingly deep. Practicing in the middle of the night might have had an added element of surprise since that is a radical departure my usual habit. The consciousness bending effect seemed to be led by the ‘near impossible’ back bend I did. I’m calling it that because if you said to me ‘you're going to do this in an hour’ I would have told you to ‘get outta here, no way.’ That doesn't mean I did it very well or gracefully… it is more a comment on how I noticed: The brain creates scenarios and/or limitations before an event unfolds, yet with proper preparation (of the mind and body) anything is possible. The pose I’m speaking about is wheel pose which admittedly I don’t practice very often (urdva dhanurasana). The class practiced many back bends before arriving at the wheel (Usha Devi seemed to favor backbends, my lord!). By the time the class arrived at this asana we were well warmed up and ready. After the 4th or so wheel (an estimation) she added an arm variation I’ve never done before in this pose. This involved placing the head on the floor (while in the back bend) and placing the arms in sirsasana I (hands clasped behind the head, elbows on the floor forming a tripod… remember it’s 3am!) The moment my mind started to think ‘oh my god, what is happening’, I began to lose the pose and (to not get injured) I focused on quieting my mind by tending to where I was in space and time. We finished the pose, then wound down, to a lovely ending in which a chilled out cat (practicing yoga with us) said goodbye. The next day I felt a little out of it, as if I was on the 3rd day of a detox and something was cleared out. Have you ever shaken a rug and were surprised by the dust released? It was something like that. That pose was following me around that day, and the next day…’did that really happen?’ Something similar occurred when I first learned headstand years ago, an asana which seems to change people. Urdva dhanurasana seemed to speak to Opening the heart and quieting the mind allows an unfolding of life’s possibilities. Some clarity arose that week regarding work, certain projects cooking, personal practice, this substack and lit a fire under me to take a (revitalized, refined) course of action (currently in it’s seedling stages). The point of all of this is- try to expose yourself to something new, which might guide or coax you to draw your senses inward, breaking through barriers within can aid softening personal limitations and habits. If any aspect of this story engages you, you may wish to explore yoga or another mind-body discipline (which you are curious about) to help your overall effort towards:* calming the emotions* quieting the mind * and relaxing the body When an effect is experienced in the above regions, it becomes a little easier to perceive which action (or non-action) to take, helpful skills to have in this unpredictable world. The meditation accompanying today’s entry speaks to some of the points above. Feel free to share this with anyone you think this might help.I’m still trying to identify this plant, a curious process getting there. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear ListenersRecently I attended a training in Pennsylvania on essential oils. It was texturally robust; the surroundings offered open rolling hills, colors of sunrise and sunset, a late fall palate, the scent of tilled soil, cows and horses, and farm dogs barking in the distance. It was truly relaxing. The oils are a novel experience for me, we shall see where this leads! It seems to offer an additional language to use in the context of health and care. I’ve intentionally separated those words, because when put together they generate a phrase connoting a wholly different meaning. My emphasis hopes to capture the gestalt of it all, the vastness and depth of healing and caring for one’s self. Scent is a curious and powerful sense organ… so much to reveal there. I’m excited to see where this venture leads and am already experiencing enlivened conversations with people regarding issues they struggle with.Last minute my teacher and I requested to tour the host’s Mennonite farm, which was as rich as our kitchen table “lab.” The mother and father of of eight greeted us warmly and welcomed us into their work spaces to witness how their crops were prepared, carriages repaired and animals raised. They used a few pieces of agricultural machinery, everything else was powered by horses, this lifestyle generated questions they were happy to answer. The peacefulness on this farm was profound.Unfamiliar with Mennonites yet raised with agricultural relatives, it was a welcome visit to childhood memories of simpler living. Compare this to the anemic track many of us subscribe to with machines and technology governing our institutions or urban ideals… this lifestyle was from a century ago yet just down the road. The horse stable was the best part. The energy was a single note; quiet and calm, almost absent of sound…. Velvety rich, yet simple, pure, paced… I didn’t want to leave. One of the sons gave me a little ride in a carriage with their pony, it was a ride about timing.The mother was interested in our studies and decided to pop by for a visit after dinner with her eldest daughter. With a gentle curiosity so refreshing in our hardened world, she inquired about our work in medicine and wondered why oils? It was a wonderful question that generated loooong answers. She told stories about a relative who uses oils and her own experiences at home. Her words were full of intention, focus and meaning. She listened with absorption. This is not intended to idealize a woman who is Mennonite, to me this experience was about a surprise interaction with a person from a starkly different background that revealed the finer aspects of humanness. It felt hopeful. I’m sure we could have found our differences if we wanted to…. but that didn't seem the point. It was as if we were being neighborly, a mutual openness to understand one another allowed this exchange to occur.Why do I share this story? In light of the conflict we sometimes experience amongst each other, consider the positive qualities that remains undiscovered. See if you can slow down a little, just enough to pay notice to others you interact with. A precious exchange can lay hidden even in the shortest two-sentence interaction. Consider this story a small example of how the experience/skill/perspective gained from a contemplative or meditative practice may be applied to daily living, revealing a richness in the mundane.Thank you for participating. This post is public, please share it with anyone you think it might help. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listener,I recently had a conversation with a patient about finding ways to settle the mind and meditation came up. BUT, like many of my patients, understandably, it felt daunting to start and challenging to maintain based on prior attempts. So my response is maybe consider an informal (versus formal) practice. Whats that?Informal meditation is what you can do as you ‘do your day’ (not quite muti-tasking, read on). Consider it mini-meditation, practice may be brief (moments to minutes or longer), yet remains engaged in a focused absorption on sensations in an experience. An example of this is washing dishes… only washing dishes, hearing the water, feeling it on your hands, hearing the dish squeak, sensing the temperature, the textures, etc). It is fully engaging the senses, interior (within the body) and exterior (in your environment). I encourage you to try this, even for a few minutes, its a practice I use often and makes sense to me in terms of my experience with yoga practice. Formal meditation involves a structured practice, like sitting, standing or walking meditation, or yoga. This has a set time/place and style to it. It is best practiced with regularity (eg: every morning at 7am for 15minutes, not that you have to do it that way, it's an example). The regularity of it helps you notice your mind’s tendencies- ‘yay today I WANT to do it’, or ‘this is going to be TORTURE'. Why? Because this is what the mind does and depending on your tendencies you might notice your habits deviate in one direction more than another; only liking it when it feels good, running lists, self judgement or falling asleep (maybe you're tired? If so, rest.) Below are some simple and easy descriptions (via video) from teachers who offer clear explanations.How to start if you have trouble stilling the mind? Begin with the body by engaging the senses, or practice with short guided meditations like todays (in case you get lost in thought). How to remember to breathe when doing the dishes, walking or driving? Practice, practice, practice.Start with something accessible you can connect to, some people are more visual, so practicing mindfulness of seeing may be a way to begin. Other are more auditory, so mindfulness of hearing may be interesting. Others find noticing the body is accessible to them, so mindfulness of sensations, or awareness of breathing, is a place to start. Mix it up though. If anxiety or stress is high, start with box (or square breathing) see my prior post. If you like a teacher's’ style or voice, begin with that person. It doesnt matter, just start. I first began informal meditation when doing social work. I’d notice how tense I became with certain patients and wanted to relax. Already practicing yoga a few years and I began to split my attention- I’d direct one part on the session and simultaneously another part on the sensations of sitting in the chair. It took a while to get comfortable with this, but years later I continue to use it.Below are two brief videos on informal meditation to offer examples and possibly peak your interest. Just remember, listening someone talk about meditation is helpful, but in essence this is an experiential practice. So, just do it!Thank you for reading and listening. This post is public, please share it with anyone you think it might help. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

meditations and contemplations to help you rise above the chaos and thrive This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners,People ask me how they can slow down the chatter in their mind. This is the one of the many pursuits in the realm of being a human, no? My suggestion is that each person approach this in a multi-layered manner. Often the question arises when considering anxiety, clinically speaking an aspect of it (in terms of treatment) tries to address a nervous system that has trouble being at rest. Here in this post, I’m going to speak from a meditation perspective versus clinical. So when I suggest a layered approach, it not only means seeking quality counseling, considering the appropriateness of medications/supplements and a mind-body approach, today I’m focused on place and setting. Over the years I’ve become increasingly aware of how much buzz we humans live with, which is not only reflected in the loudness of people, machines, technology, artificial light, etc… it is also in the constant commotion. Suburban areas are not so quiet any more, at least in the US. Recently I became acutely aware of this on a novel level - After about 10 days of driving around quite a bit, I rested a few days in one very very quiet place with a tiny population. The cell service was weak, someone passed the house maybe twice a day. In the midst of my stay, in the silence of the house, I noticed a rhythm of thoughts that persisted, as if out of habit. Though I was in a comfortably quiet place, my mind was running some pattern I didn’t notice before. It is analogous to having a shadow program running in your computer which sucks up a little bit of the energy. Once that program is closed, other programs run more smoothly. This pattern appears to have existed a long time. My approach was simply noticing it, staying with the breath despite the discomfort, and doing this withouth a goal (meaning not pushing it away, not falling into it either). Just staying with it. As Kabat-Zinn said once (I paraphrase) ‘putting out the welcome mat’ for the thoughts. So I just stayed with it. Eventually (about a day or two later) it left my mind. After a few years of a more intentional practice to quiet the mind and body and understand my true nature, a moment like this happened. So my suggestion to the person asking the initial question proposed; stick with a mind-body practice that appeal to you, find a meditation style you can engage, place yourself in environments (from time to time) which aid this process, consider the input (stimulation) that enters your mind (and reduce it), and and find ways to empty out your mental dust bin. In the end, this allows the head to surrender to the softness of the heart. Thank you for listening. This post is public, please share it with anyone you think it might help.The kitchen is a place I clear my mind, this is a second try at cast iron corn muffins :) This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Dear Listeners , Sometimes when the mind is busy, it is a little easier to rest the attention on the senses-as point of focus. With so much going on in the world, I try to do things to help my mind settle and at the same time reduce over-stimulus (see below). This meditation is a simple introductory practice you can do in the morning or at the end of the day before bedtime. If you do practice with some frequency, it is a good idea to pick the same time every day. Similar to last weeks meditation, you can practice this standing, however it is also possible to practice this laying down. I’d suggest avoiding that unless you have a health condition which makes it challenging to sit or stand (because it’s so easy to fall asleep). When it’s challenging to quiet the mind, keep it short, repeat it often and know this is part of the practice. To decrease over stimulation of the brain, try stopping/reducing TV news (because of the audio/visual delivery method) and only read news papers. This allows you to skim some stories, go in depth on others and monitor exposure to disturbing or sensational topics. While it's good to say informed, it’s equally important to honor the amount of mind-space available to receive information. Research suggests that this practice raises general sensory awareness, supports attention regulation, and can help individuals identify both internal and external auditory experiences, such as background sounds or distressing voices, in a more accepting and less reactive manner. Studies also indicate that mindfulness exercises emphasizing awareness of hearing may enhance cognition and self-regulation, with some evidence of increased focus, improved listening skills, and potentially reduced distress in clinical populations. Overall, cultivating awareness of hearing within mindfulness can strengthen psychological flexibility and foster a greater sense of presence in daily lifeHave an easy week. Feel free to share, subscribe or like this, SL This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Fellow listeners,Standing meditations can be a interesting way to be a little more engaged in a meditation practice (compared to a seated meditation), It requires a little more muscular activation (for balance), the weight in the feet are more noticable and the eyes are also needed for balance. Standing meditations can generate a little more alertness. I suggest keeping a soft gaze (meaning, not a hard or intense look at an object), as an extension of the softness in the body. Generally, it’s better to do this barefoot or with thin socks on, either on a wood floor (or a thin pile rug) because balance is easier when the floor feels steady. If balance is an issue, you can stand with a wall right behind you for support. This practice can be helpful for the person who finds their anxiety disengages them from their body, the person who has no time to settle into themselves, or for the person with a history of trauma who finds turning towards the body a supportive experience. The feet are an interesting part of the body to focus on, and a favorite in yoga- the four corners of the feet are important, the heels or toes can be weighted or kept light and balance is explored on one or both feet. Paying attention to the feet can be such a treat for our little souls.Please feel free to share this with others or download. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe

Hi EveryoneMy apologies, I was unable to post last week… but I am back. While anxiety is an ongoing issue these days, I recently found myself speaking more about breathing practices as a tool, thus thought to demonstrate an exercise known as ‘square’ or ‘box breathing’ (it has many names!). This practice is a simple method to help reset the breath when the chest is tight from stress or anxiety or it seems challenging to take a deep breath. This practice incorporates principles from yoga (a paced breath alternated with breath retention- the alter which is a whole thing of its own). Breathing exercises are an accessible way to help ease the mind, body and nerves by activating the parasympathetic nervous system (which is for rest and digest).If you imagine a square in your mind (see the image below), the top and bottom are inhalations and exhalations, the sides indicate breath-retention. The arrows indicate the flow of the breath. In this practice we will use a 4 count, however to accommodate the body (if it's unable to hold the pace), you can count to 3 (or slightly speed up this recording- for a shorter pattern). If you begin to develop a comfort at the 4 by 4 pace, after a week or two of daily practice you can increase to 5. Practice can last anywhere from three to five minutes at a time. Be mindful if any light headedness occurs, be sure to let the breath go and resume breathing at a natural pace. Then, when you are comfortable, resume at a shorter rhythm. This practice can help clear the mind, relax the body and improve focus. If you find it challenging, remember this is a breathing 'exercise' (different from breath awareness practices which simply observe natural breathing). It takes practice to ask the body to breath in a novel manner… so start slow and easy till you are comfortable at your baseline (say 2x2 or 3x3) and work your way up to 4x4. Studies have shown that box breathing, or square breathing, is an effective technique for reducing stress, anxiety, and improving overall mental well-being. Research indicates that practicing box breathing increases parasympathetic nervous system activity, which helps lower the heart rate and cortisol levels, leading to a sense of calm and relaxation. Box breathing also improves emotional regulation, focus, and cognitive performance and has shown positive changes in lung function and heart rate variability in both short- and long-term practice. In summary, incorporating box breathing into daily routines provides reliable, evidence-based support for physical and psychological health.For more information, read this;https://www.healthline.com/health/box-breathinghttps://health.clevelandclinic.org/box-breathing-benefits/ This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit evolutionmedicine.substack.com/subscribe