Posts Tagged ‘goals’
I Just Co-Hosted a Podcast!
Posted on: September 30, 2019
I am excited to share my first experience co-hosting a podcast! I love the Writer’s Well: Conversations about writing from craft to wellness podcast with Rachael Herron and J. Thorn. Rachael Herron and J. Thorn are friends and full-time writers and they share observations about the challenges and joys of the writing life. Each person poses a question to the other; it’s an unscripted and fun process. I’ve been listening to them for about two years. I really enjoy how supportive they are of each other and their larger community. The advice they give is invaluable and their warmth and affection for each other is joyous.
I’m in their private, once a month Mastermind group along with author Amy Taksuda. I’ve been in the group three months and like I say on the show, it is the best thing I’ve done for my writing life this year. They coach us on our writing challenges and Amy and I also brainstorm with each other. Our group has got great synergy. We were honored that they asked each of us to co-host an episode, with Rachael, during September while J was traveling. I jumped at the opportunity as I love the show and enjoy speaking on podcasts when I have the opportunity.
Rachael posed the question to me: ‘How does physicality affect your writing?’ True to the show’s format, the question was fresh for me. We talked about yoga, writing routines, swimming, Zumba, staying healthy as a writer, outsmarting your inner critic and more.
Not having the question ahead of time and being spontaneous was a good practice for me. I often over prepare for most engagements and consequently can miss being present with what is actually happening. Don’t we all have control issues, lol? Of course, after the show I thought of all the additional things I wanted to say! But, you can tell from listening to our conversation that is was fresh, lively and surprising to each of us.
She made me feel so welcome. It was so fun and such an honor.
Check it out here when you have a moment!
- In: creative writing | creativity | writing
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Over the last few years, several people have asked me about tips and strategies to promote their new book. I have often replied to each person individually via email. Since the publication of my novella in 2017, I feel like I have learned a lot about the mysterious world of book promotion.
I decided to compile some thoughts here, written similarly to the personal emails I have sent. I’ve also rounded up some links for you, too. Some of the ideas below apply to indie authors and traditionally published authors alike. Adapt and modify as you see fit. I can say that when I have asked traditionally published authors what they would do differently post-launch, they all say without hesitation—start preparing earlier than you think you should for your launch and spend money on a good publicist.
Enjoy!
***
I’m sure you are excited about this next phase of getting your book into the world and you should be! Writing and promoting a book is something that most people dream about and that you are accomplishing!
Here are some suggestions for ways to get started:
General:
-Your publisher should help you build a press kit. A press kit is a blueprint tool that creates a foundation for you as you promote the book over the next several months and years.
-I am also assuming that you have a website or some place on social media where people can find you. That is important, even if you have just one place (i.e. website or Author Facebook page).
Don’t be afraid to try new ways of promoting your book: https://insights.bookbub.com/creative-ways-authors-announced-book-launch/
Digital:
-I would conduct a Google search and target people that write blogs about YOUR SUBJECT and pitch yourself for either an author Q&A or a guest blog post. You’ll want to create a couple of formats and word counts; guests posts can run anywhere from 250-1000 words. People always need content. You can also pitch Huffington Post (which doesn’t pay its writers but has GREAT exposure) about an article based on your book. Blogs are still an important way for people to find out about new authors. I have provided a link to here to one of the interviews I’ve conducted with writers so you can get a sense of the kinds of questions most bloggers will want to ask you–so you can prepare some copy. Of course, bloggers will tailor the interview to your content.
-You might also start a channel on YouTube and post 1-2 minute videos of yourself reading from the book.
-Research podcasts that might be interested in having you as a guest. I talk about preparing for a podcast interview here.
In person events:
-Think about the various angles of your book–how does it inform or educate as well as entertain? What can you teach people or share with them at a book talk besides what is expected? Think about the kinds of “hooks” you can use to entice people to say yes to having you come and speak. You may not always sell a lot of books right away at local talks, but exposure is important as is word of mouth.
-Start planning your book talks early–do one locally where you can get your friends and family to come. You might also want to team up with another author as it helps with promotion.
-Is your book the kind of book that might interest civic organizations, including: Elks Clubs, Kiwanis, The Shriners, etc. What about historical societies?
-Don’t forget to pitch a talk or reading your local library and libraries near you.
TV/Radio
-Getting onto local TV stations (or major networks) and/ radio tends to be a bit easier for those who are traditionally published. However, creativity and innovation in coming up with pitches that catch a producer’s eye will be rewarded.
-Consider pitching your book to the local National Public Radio station (NPR). They usually have a local show that will have authors on as guests. In NC, we have ‘The State of Things’. Think of how your work might tie in to current events, holidays, etc. There may also be community radio shows that would enjoy having you as a guest.
Remember:
You don’t need to do everything all at once (whew!), so choose one or two areas to focus on and then build out. Think about what success, as a new author, promoting yourself (besides sales of books) will mean to you in the next couple of months. A great book party? Lots of podcast appearances? An online presence?
Pace yourself and enjoy knowing that your baby is now going to have adventures in the world!
Here are some trends to watch: https://insights.bookbub.com/book-promotion-trends-bookexpo-2019/
The Magic of the Table Rock Writers Workshop and Why You Should Go + Writing Prompts
Posted on: September 8, 2019
- In: creative writing | creativity | Uncategorized | writing | yoga
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I’m winding down from a terrific and transformative week co-leading a workshop called ‘Opening the Writer’s Heart’ with the amazing Marjorie Hudson. We integrated yoga, mindfulness, breath work and prompt writing.
We were at the Table Rock Writers Workshop in the mountains. It’s held at the Wildacres Retreat Center. It’s a special place that encourages generosity of spirit, conviviality, and community. Loved connecting with our workshop participants, the many writers and creatives in attendance and the faculty. Gratitude to organizers Georgann Eubanks and Donna Campbell for saying yes to our proposal.
I’ve been to a number of writing retreats and residencies and this one is incredibly special and I totally understand why it is both beloved and kind of a secret!
The Prep
Showing off our blue toes as we get in the car to drive up to TR. We didn’t even plan on having the same color!
Marjorie teased me about how much stuff I was taking, but I reminded her that I was taking workshop materials, my own work, books to sell, clothes (didn’t know how cold it was going to be–turns out it wasn’t cold at all), and snacks!
Great stop in Little Switzerland for a bite to eat on the way up to Table Rock. I told Marjorie, I’d have to restrain myself if I went into the used book store. I have a ‘situation’ at home with books piling up behind the door in my office. It’s a fantastic bookstore though!
What Makes Table Rock Special?
I had heard about Table Rock for years, but knew little about before Marjorie and I pitched our workshop. It is a week-long retreat that many writers attend year after year. When we arrived everyone made us feel welcome and told us how much we would love the experience. People were pretty emphatic that we would love TR. I nodded, smiled and thought, OK, people are really into Table Rock. Not that I didn’t believe them, but I needed to just allow the experience to unfold. After just a few hours there, I felt a shift and by the end of the first full day, I knew what everyone was talking about!
Here are some things that struck me about Table Rock:
-The workshops are kept small, both in class size (no more than 12 people; we had 6 participants) and overall number of people. The size leads to an intimacy over meals and gatherings. It also contributes to community-building.
The wonderful dining hall where connections deepened over meals. And, what a gift to not have to cook for a week!
-there’s a daily social hour and people hang out and really get to know each other
-the faculty have been teaching there for many many years. These are people working at the top of their craft and teaching at an extraordinarily high level. Participants raved about their instructors, and many participants come back and take the same workshop with their favorite instructor. That’s high praise! They also enjoyed experiencing new teachers (such as myself and Marjorie). We were the new kids on the block. The faculty made us feel so welcomed (as did everyone)! They also shared tips about the writing life and their own journeys. We were so honored to be part of this group and add our own special sauce, so to speak. One of participants, Cyndy gave us the nickname M-squared!
This year’s Table Rock faculty (left to right): Philip Shabazz, Joseph Bathanti, Abigail DeWitt, me, Judy Goldman. Back row: John Claude Bemis, Dawn Shamp (editor in residence), Marjorie Hudson (photo credit: Judy Goldman)
-The Table Rock ethic is to support each other’s writing and to recognize we have a lot to learn from everyone in the room, not just faculty. It’s not about competition. Established writers and newbies get to mix it up at TR. People are interested in who you are, not just what (or where) you have published. People are encouraged to listen deeply to each other.
-Participants get to read their work and so do faculty. Folks in the audience are attentive and supportive.
-It’s a beautiful space that both inspires and restores.
A wonderful space to read, write and enjoy the natural beauty.
-It’s a creative hub. Not only are fiction, poetry and memoir writers at Table Rock, there are also a dozen or so songwriters attending their own workshop. Both groups get to hang out, cross-pollinate and the songwriters also perform for the community on Thursday eve.
A rocking concert by performers who had written and scored songs just that week!
Our Workshop!
Our participants were fabulous! They were a mix of emerging and experienced writers. All had prior yoga experience (though that was not a requirement). All opened their hearts to each other. We were blown away by the quality of their writing and how deep they went with the prompts we offered.
The table was set! The space we taught in was spacious and we had plenty of room for yoga. Flowers from Marjorie’s garden adorn our table.
Our sessions were from 9am-12pm and we opened with yoga and gentle movement, a brief meditation and then launched into writing exercises (people would write anywhere from 5-15 minutes). Folks would read aloud from what they wrote and the group would note what struck us and where they could go next if they wanted to develop the piece. Sometimes, Marjorie and I would read selections aloud from poetry or a novel in preparation for a prompt. We’d provide another prompt, take a stretch break midway through, do another exercise, read aloud some more and offer homework to continue with the prompt. They were always free to scrap the prompt and write something else.
Our themes for opening the writer’s heart and qualities you need on the writer’s path included:
-practicing courage
-practicing connection
-practicing gratitude
-practicing silence
We also allocated some time for ‘instant coaching’ about the writing and publishing life.
A prompt for you!
We spent time talking about what kinds of things open the heart (e.g. courage and dealing with fear) and what closes it (e.g. lies, secrets). This is one of the prompts I offered:
“I didn’t tell the truth for the first forty years of my life. I thought that reason I lied was that I thought I was protecting other people, but the truth is, it was to cover my own behind. I lied to my kids to get them to do what I needed them to do. I lied to my friends to get whatever it was that I needed. I lied to myself but I would never have known they were lies…This is what I realize: Being able to tell the truth makes being able to write the truth easier. And writing the truth is the beginning of healing the heart.” (emphasis in original) —
–Nancy Aronie
-Write about a lie you have told (5 minutes)
Then for homework, I suggested the following:
“Take a situation or topic or an event that you haven’t talked about honestly yet; something that is still stuck in your throat, like a tiny fishbone, small enough not to choke you to death but big enough to let you know it’s still there.
Work on it in small amounts. Truth is all you need to write. No gorgeous phrases, no sparkling syntax, just truth. Write until you’ve written the whole story.” Nancy Aronie
Write for 30 minutes.
Or: write about a major lie told to you
Our group went deep with this prompt! This prompt is adapted from Nancy Aronie’s Writing from The Heart: Tapping the Power of Your Inner Voice (a writing book that has a similar feel to Bird by Bird; also very funny and very poignant; Nancy Aronie came to writing late in life and I really identify with her journey.)
Our workshop participants doing our last exercise where we invite them to dream big about their writing life. They name their accomplishments, writing skills they want to strengthen during the coming year, and identify allies and mysterious sources of support. It involves colorful post-it notes!
Love this picture of Marjorie practicing Lion’s Pose, a great refresher for the face and tension reliever. (photo credit Donna Campbell)
We provided participants with easy, sustainable exercises to support their back, shoulders and hands during the labor of writing. Check out these poses for hands and wrists:
https://www.webmd.com/osteoarthritis/ss/slideshow-hand-finger-exercises
The Last Day
A quick pic with faculty member John Claude Bemis before we get down to selling our books!
Books, books and more books! Faculty and participants get to sell books on the last day. Humbled that my Reenu-You novella was on the table next to so many authors that I admire.
Overall, a very soul-refreshing adventure. I love teaching with Marjorie. And, because we had a week to teach the material (unlike our previous weekend teaching gigs), there was more spaciousness built into the experience. I was also able to stay on my own writing schedule!
And, of course I couldn’t leave with out some books! Can’t wait to dive into these books by the faculty!
I don’t know if we will get the chance again to teach at Table Rock due to schedules, etc. I hope so! I can also see myself taking a class at TR, too. Table Rock definitely made an impression on me.
Doesn’t this look like a really happy face? Taken on the last day of the workshop by the fantastic Donna Campbell.
Check out more about them and their schedule here.
I participated in Camp NaNoWriMo and loved it. I set a goal in July of writing 20,000 words on new WIP. I’ve been posting my daily progress on my Author FB page. My final count was 22,813! I love the challenge of doing a fast draft and breaking things down into a doable word count.
I am grinding hard working on my WIP and trying to find time to submit my work and read (and see) as much in the horror genre as I can. Whew! I decided to take a break today, have some fun and do some freewriting related to summer themes. I came up with some cool ten minute prompts. I thought you might enjoy taking a break from your normal writing schedule and give these a go.
These prompts can work while writing about yourself or a character:
–big hair/what do you do with your hair? (humidity during the summer can wreck just about any hairstyle)
I’m always looking for more ease with my hair during the summer. I got my hair done in ‘false locs’ (i.e. dreadlocks) a few days ago. The last time I got my hair braided or did anything besides what I usually do with it was more than a decade ago…and it would take 4-6 hours. Now there are lots of new techniques and I was in and out in 2 hours! This style will last about 5 weeks. You know one of the things I enjoy writing about is hair and its meaning in society. So, I engaged my stylist about cosmetology school, hair shows, the business of being a stylist and other good stuff that will probably one day end up in a story!
-the first time I ate a snow cone
-my first summer job (I handed out flyers on Christopher Street in the Village)
-when the lights went out
-the sexiest person in shorts
-your first summer crush
-a beach party gone wrong
-watching fireworks
-a fight at a backyard gathering over who makes the best BBQ
-a girl that gets lost at an amusement park
– a kid who wins a strange item from a seaside arcade
-the time you almost drowned
-a crush on your summer camp counselor
-a couple goes to see the summer blockbuster movie and when they emerge, the world has changed in some dramatic way
-who *is* the man that owns the ice cream truck?
Enjoy!
I did it. I couldn’t resist. I gave myself the gift of a MasterClass with the amazing Margaret Atwood! MasterClass brings online learning to you from experts in everything from cooking (e.g. Alice Waters) to tennis (e.g. Serena Williams). They have a number of writers to choose from including R.L. Stine, James Patterson, Malcom Gladwell and Margaret Atwood.
Margaret Atwood’s a writer I absolutely adore! Truth be told, she’s the kind of writer that if I met a trickster spirit and they offered me a deal like, “You can write like Margaret Atwood, but you’d have to give up a limb.” I’d seriously consider it. Well, yes, I know…never trust a trickster spirit! I imagine though you, too, have writers whose work you adore and strive to emulate.
I thought how can I pass up an opportunity to study with her? I decided I couldn’t. I plunked down about $200 for an “all access pass” (which allows you to have year-long access to the videos and lifetime access to all the materials + access to other classes). She has 20+ pre-recorded videos that explore a variety of topics including writing through roadblocks, structuring a novel, revealing the world using sensory imagery, revision, etc. Also included is a workbook crammed with exercises, additional thoughts, reading lists, etc. The first few videos I watched I could barely concentrate because I was TREMBLING while viewing Margaret Atwood right there in front of me talking about our shared passion—writing! I broke out in glee blisters (OK, so there’s probably no such a thing as a glee blister, but you do understand my level of enthusiasm).
The videos are infused with her wit, humor and wisdom. I think the MasterClass presents a unique opportunity to study with world class teachers. [BTW, I’m not getting paid to say this!]
I learned tons—so much so I am still digesting it all. These three tips below have stayed with me and they might be useful to you, too.
1) “Story is what happens. Structure is how you tell it.” Master simple chronological storytelling before tackling complex narrative variations. In one of the lessons, Margaret Atwood riffs on the different ways one could structure the story of Little Red Riding Hood.
The story would be the same but you could tell it a variety of ways using a different structure:
–beginning to end; starting in the middle (e.g. “It was dark inside the wolf. The grandmother who had been gobbled whole couldn’t say a word, because it was quite stifling and full of old chicken parts and plastic bags that the wolf had eaten by mistake”); using time jumps (“Little was Little Red Riding Hood to know that in two weeks’ time she would be looking back at one of the most definitive events of her life.”); start with a flashback; tell it from a different perspective, etc.
I can see that while writing my first novel, my ambition exceeded my skill level. I didn’t know how to tell a multiple viewpoint story, some of which took place in the past and also involved a number of time jumps. I just wasn’t a skilled enough writer back then to pull that off. I finally did find a path forward by excerpting material in what became my novella, Reenu-You. It is still complex for a novella in that it has two first person narrators and uses journalistic devices (i.e. emails, commercials, etc.) to tell a layered story.
Can you apply Atwood’s insight to a piece that you are working on that feels too complex and isn’t working? Can you find a way to simplify the narrative structure so you can tell the story that you want?
2) Writers have to think about narrative order. Margaret Atwood says that writers have to figure out who knows what and when in a story. And, you have to consider what effect your decisions, about the order of what is revealed, will have on the reader.
“One question you can ask yourself, if you’re writing: Does the reader know more than the character, or does the character know more than the reader? Or do they both know the same amount? Because it’s going to be one of those three.”
-When the reader knows more than the character that can create suspense.
-When the character knows more than the reader that can create narrative irony.
Atwood said it took her three attempts to figure out who would tell the story in The Blind Assassin!
I’m the process of revising a mystery, so this insight has been highly relevant to figuring out when to reveal what detail to the reader.
What about you? Is there a story where you can play with the narrative order to create more tension and suspense in the story?
3)“Print out your work, read it aloud and while reading, use a ruler. Read slowly.”
This is how Margaret Atwood revises her work.
Now, I absolutely am a proponent of reading one’s work aloud, but I had never tried doing it slowly and with a ruler. Sounds simple, right? I had a story that I was prepping to send to a magazine and I decided to try her method —I used a bookmark as I didn’t have a ruler. Wow, was this a revelatory experience! I noticed everything, the rhythm of words, word choice, when sentences were too long or short. I loved this process and will use it for final revisions moving forward; it gave me such a bigger and richer perspective on editing.
Do you have a piece that you’re about to submit and think it’s ready to go? Try Margaret’s technique and see what you discover.
It’s the end of the first week of July. We’re in the third quarter of the year.
As I look back over the first two quarters, I can count some successes:
Two pieces of mine are out circulating in the world!
My novelette “Doll Seed” appears in the recent issue of FIYAH: Magazine of Black Speculative Fiction. FIYAH is a quarterly, digital publication of fantasy, science fiction, and horror by Black writers. It is about dolls, magic and civil rights! You can read excerpts and even hear a playlist for the issue, as well as buy the issue here.
My essay, “The Poison Our Grandmothers and Mothers Drank” is reprinted in this gorgeous new book whose cover I love:
Available for purchase at all online booksellers.
My goal for the next 90 days include producing a fast draft of my horror novel. I’m aiming for around 60,000 words. I was inspired to do this by Rachael Herron’s YouTube video about why it is a good thing to fast draft a book. Rachael Herron is an author and podcaster. She said doing a fast draft ensures you are the same writer from roughly start to finish. As a writing instructor she said she witnessed many students struggle with projects that were undertaken over many many years. She said these kinds of projects can be beasts to revise because the writing was completed in very different stages of ability. That makes so much sense to me as someone who has had to mine a 400,000 word unfinished novel over the years!
She gives great suggestions on how to fast draft a novel (but could work for memoir, too), including how to outline and how to stay motivated with the writing. Herron backs up her ideas by describing the success stories of her students that she’s taken through this process. In some ways producing a fast draft over 90 days is like doing an extended NaNoWriMo, but without the exhaustion and frantic energy.
Beginning July 1, I committed to writing between 800-1,000 words a day, 5 days a week.
To give me a little more incentive and accountability, I decided to post my word counts on my Author Facebook page. Knowing I am sharing it with everyone there keeps me honest–public accountability = heightened private results.
It’s funny how quickly one can establish a new normal when you commit. I made my goal this week and have almost 5,000 words. Fast drafting is by far the hardest part of my day and so I try to get to it before the afternoon. This pace hopefully will be my new normal for the next 90 days to produce a draft.
I’m also doing Camp NaNoWriMo, a virtual writing retreat that takes place in July. If there’s a project you’d like to set a goal to move toward completing in July, this might be a fantastic way to get support.
Thinking about and writing a fast draft of the novel is going to take up most of this quarter. I’ll still actively submit work, but I won’t be producing a lot of new work. I’m also judging a literary award for the North Carolina Humanities Council and a writing fellowship for the North Carolina Writers’ Network, so I’ll be busy with those service commitments. It’ll be busy but really fun!
What are your third quarter goals?
- In: creative writing | creativity | writing
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“Meditation is push-ups for the mind.”- Rachael Herron
As some of you know, I’ve been a long-time advocate of meditation. I use meditation as a tool in my life and I have often taught secular meditative techniques to writers.
Clinical research supports the claim that meditation helps to strengthen the mind, increase concentration and slow our thousands of thoughts down. This is so helpful for writers!
Why do meditation techniques work? Because all human minds, despite their great diversity and capabilities feel and experience the same basic emotions that include joy, fear, rage, happiness, sadness, etc. We also tend to experience similar thoughts both positive (‘I’m great!’) and negative (‘I’m horrible!’). We all also get distracted, frustrated and irritated on a routine basis in relatively the same ways (though about different kinds of things).
There lots and lots of meditation styles and techniques out there from a variety of secular and spiritual traditions. You’ve probably heard a lot about a type of meditation called ‘mindfulness’, so let’s start there.
Mindfulness is a practice of maintaining an awareness of your thoughts, feelings and environment in the present moment. Slowing down and paying attention to the present moment allows us to be more available to what’s happening right now, instead of living in the past or racing ahead in the future. Mindfulness also involves getting some distance from your thoughts and mind chatter without judging them.
Cultivating mindfulness can mean focusing on one’s breathing and being quiet.
Mindfulness can support your writing in a few ways:
-Mindfulness can get us back in the body
“Whatever stories we have, they are organically connected to our physical bodies. Cultivating that connection—that pathway between our heads and our bodies—creates deep writing.”
Larraine Herring
Ever have that experience where you don’t know where time went and not in a good way? Ever realize that you’ve been on autopilot and not in the moment? To write well, we have to be connected to the body, our experience, the pain and joy of being alive. Taking a few minutes to recognize we are in a particular place in time and space and we are actually breathing is quite helpful when writing. Sometimes I’m working so intensely, I have hunched my shoulders, clenched my jaw and have tightened up all my muscles. It’s good in that moment to stop, breathe and readjust my body. Mindfulness can open us up to sensations in the body that we tend to ignore. And, indeed in slowing down, we can connect as Herring notes we can open ourselves up to greater bodily knowledge in service of storytelling.
– Contributes to Writerly Equanimity
Mindfulness helps us stay the course. Bad writing day? OK, we all have them…tomorrow will be better. If we have cultivated equanimity, when we hit an impasse in our writing, we’re more likely to be open to tapping our resources (including connecting with writing buddies, groups, etc.,), trying out other techniques (like taking a walk, freewriting) as opposed to thinking we have to solve it all ourselves or because we can’t figure it out, or that we’re bad writers.
–Don’t Worry about What You Can’t Control
Practicing mindfulness allows us to see when negative thoughts arise, but also let them go (especially helpful when trying to write!). It helps us recognize what we can’t control. If we overemphasize what we can’t control, over time that leads to stress. The only thing we can control is what we create, how much we create and over time, the quality of what we create. We also have a say in how we show up and interact with industry professionals. We can’t control an audience’s response to our work, nor the shifting and fickle interests of the publishing industry.
-Quieting the Inner Critic
A practice of mindfulness helps keep us connected to our inner creative self. I don’t know about you but I have gone through cycles of having a very active inner critic. For me, I’m less susceptible to believing the words of my most upsetting and vicious inner critic if I’ve been practicing mindfulness. Also, if I start to have an attack of the inner critic, if I soften my breath and tell myself, OK, I’m going to take a five minutes and watch my thoughts. Do this can give me the perspective I need to return to the work after the five minutes is up.
–Less Easily Distracted
Mindfulness cultivates a resistance to being easily distracted. Practicing mindfulness teaches us about distraction and keeping with something, even when difficult. If we are to succeed as writers, we have to develop both our attention and our intention. Then over time, we become better able to resist the false siren calls of distraction that are always around.
Something to Try:
One easy way to start to practice mindfulness is to start with the breath. You can practice the following before you write. Breathe in and out a few times (breathe in through the nose and exhale through the mouth a few times to get relaxed). Then breathe in through the nose for a count of four, pause for a moment at the top of inhale and gently breathe out through the nose to a count of four (over time you can do a longer exhale to six or eight counts, which tends to relax the nervous system). Continue this breath cycle for a minute or more and then build up to 3 minutes or more.
Don’t try to stop your thoughts, notice them and then keep returning to the breath. Visualize thoughts as passing clouds over your mental landscape.
Another way to practice: You can place one hand over your heart and one hand on your belly and observe your breath. Ask yourself the following questions:
-Where am I breathing? (meaning where do you feel the breath the most—the belly, at the nostrils, in the expanse of the lungs)
-What’s the quality of my breath? (Slow? Shallow? Tight? Rapid)
Observe without judgement and then take a few more deep belly breaths.
You can also begin by pausing to notice your breath for a minute and then the next week, up it to two minutes and so on.
Interested in learning more? I particularly like Dr. Sara Lazar’s Ted Talk about meditation—she is a neuroscientist at Harvard who started studying the brain changes in people who meditated regularly.
There are lots of apps (many are free or at least free for 30 days) and places on line to investigate mindfulness and meditation.
I’d love to hear your experiences with mindfulness or meditative techniques in support of your creativity!
