The 6 Stages of Toilet Meditation

Mindfulness practises are gaining popularity and even appear to be quite trendy these days. Perhaps it is because we know, and have experienced, that there is tremendous value in being present and mindful throughout our day.

We talk about mindfulness during many activities such as driving, walking, exercising, eating, socializing, etc; so why not also be mindful while going to the bathroom? Yes, mindful toileting!

Being fully present and aware of our bodies, minds and emotions can help release the pelvic floor muscles (PFM’s) when we perform our toilet duties, resulting in successfully completing our task. We often times are in a hurry and rushing with the attitude of ‘hurry up and just get it over with, I have something important waiting’ or our minds are elsewhere as we are texting or reading, which can be distracting from our present intention of the moment: to empty and eliminate!

This could lead to not fully relaxing and releasing the PFM’s, or not fully emptying the bowel or bladder, which may potentially lead to or exacerbate a variety of pelvic health issues like urinary urgency, frequency, incontinence, constipation or pelvic pain dysfunctions.

I have a short ‘Toilet Meditation’ that I like to share with my clients/students that involves 6 stages, using the acronym “AIRBAG” to help you remember. Read more →

Being healthy and fit takes effort. We all know that there are many factors that contribute to living an overall healthy lifestyle, including diet, activity level, social well-being, managing stress levels, and being physically fit, just to name a few.

Physical fitness is an important factor that can improve one’s quality of life. There are several components that make up basic physical fitness: strength, flexibility, power, agility, muscular endurance, cardiovascular endurance, co-ordination, and balance. I want to discuss the often overlooked, but extremely important component, balance. An astonishing fact: Falls are the second leading cause, after motor vehicle collisions, of injury-related hospitalizations for ALL ages, accounting for 29% of injury admissions. (Canadian Institute for Health Information, 2004). Obviously, there are situations where falls cannot be prevented; however, frequently they can be avoided if we understand the underlying systems that contribute to balance.

Balance is the ability to control the body’s position. The body either controls its position statically, as in standing on one leg, or dynamically, as in walking on uneven or slippery surfaces. Several physiological systems work together to influence balance. Sensory input from the eyes detects changes in position. The inner ear controls balance by monitoring the position of your head (vestibular system). Our nervous system is involved in processing information which determines how quickly and efficiently we are able to respond. Our musculoskeletal system is also very important for balance. We need to have adequate joint range of motion, muscle flexibility and strength in our ankles, knees, hips, spine, and shoulders in order to safely and effectively ‘right’ ourselves when we are losing balance. Read more →