Weight Loss

Yesterday, I went to my doctor’s for my usual every 6-weeks blood test.  That went well.  I went in right on time, got a blood draw & tested, waited a few minutes to see my GP, had a nice chat, got a good score on the test, gave her a hug and left.  I love my Dr Lucy Hwang.  We have a great relationship.

While I was there, I had the nurse weigh me on their wheelchair accessible scale.  Nice lady, she wanted to take off 30 pounds for my wheelchair, backpack and such.  In theory, that was a good idea.  In practice, she did not document the mental math.  Thus, the weight data would be nearly useless over time to tell if I lost weight or not.  Her method had me losing 13 pounds in six weeks.  Over small objections on my part, she still wrote down a “corrected number” instead of what the scale said.  This morning I started a spreadsheet at home to track my uncorrected weight. 

I am much more invested in losing weight over time than I am with what I weigh at a given time.   Using arbitrarily corrected numbers will not help track my progress.

As it is, I probably lost 6-8 pounds in the last 6 weeks.  I got weight right after a big burger and fries lunch with Dan including 3 pounds of pop and having a hardcover book in my backpack.  The fantastic news is that for the first time in 14+ years of recovery, I am losing weight while sober.  Thank you god!


I am grateful to be lighter and more physically fit today.

More Self-Compassion

I have been reading a few pages Kristin Neff’s self-compassion book each day.  It is a fascinating educational read with simple profound ways to be kinder to ourselves.   Self-compassion has been shown to reduce depression and anxiety by more than a third with little more than a few minutes compassionate self-talk each day.  Her website is http://www.self-compassion.org.

Two quick exercises that I have combined are to give myself a hug (with hands on opposite biceps) and tell myself that “I love and accept myself exactly as I am”.  I have only done this a few times for the last several days—but they have been good days in spite of some external turmoil that would have been more problematic in the past.


I am grateful for learning how to use self-compassion to reduce negative self-talk to a much more pleasant level.

Swam With A Crawl Stroke Today

I have been swimming almost every day for the last two months.  I love my time in the water, the miraculous improvement in my physical abilities and fitness.  Today, I swam with a crawl stroke for the first time in 26 years.   It takes a lot of power for me to swim a crawl stroke.   I only lasted a few short (25 foot?) laps before it was back to the usual pace.

I ordered swim goggles from Amazon last week.   What I actually got was a swim mask—more than goggles and less than a diving mask.  The mask was not so comfortable and leaked.  :(    

The goggles were part my plan to be able to swim with a crawl stroke and see where I am going so as to not swim into the wall or other people.  Tonight I did a crawl stroke for a few laps without goggles.  With 4x6 inch swim paddles on my hands, I am actually a pretty fast swimmer!   It is like a sprint pace for me.  There was a bit of chlorine burn on my eyes.  It was worth it.

I got home from swimming and ordered new goggles.  I should be good to go by Thursday.

I am grateful for the wonderful amenities provided by Bellevue’s Parks Department including the warm springs pool and the lift to get me out of the pool into my wheelchair.  My time in the water is a wonderful place for both meditation and exercise.


Being More Mindful Thanks to Meditation

It used to be that when something was bothering me, especially emotional or relationship issues, all I could was obsess and worry (think?) about the problem.  Thanks to working on being mindful in the moment I can now stop the obsessive thought train for at least a short while.  When I do go back to the obsessing issue, it is much less important and thus vastly less stressful.

This month has been full of triggers that in the past would have set me off in a tizzy of angry obsession, resentment, self-righteous anger and then depression.  I am pleasantly amazed at how I can stop the negative thought train, then get off it to think about something more such as serenity or that I am okay right in that moment.  Later on, the problems practically solve themselves melting away over time.


I am so incredibly grateful for my newfound mindfulness.  Sure it would have been good to had this skill, say, all of my life.  At least I have it now.  It is something I never want to be without again.  Now it is time to go swimming.  That is my favorite place to meditate and be mindful.

Those Who Still Suffer

“Let us resist the proud assumption that since God has enabled us to do well in one area we are destined to be a channel of saving grace for everybody.  A.A. Comes of Age, p. 232

A.A. groups exist to help alcoholics achieve sobriety. Large or small, firmly established or brand-new, speaker, discussion or study, each group has but one reason for being: to carry the message to the still-suffering alcoholic. The group exists so that the alcoholic can find a new way of life, a life abundant in happiness, joy, and freedom. To recover, most alcoholics need the support of a group of other alcoholics who share their experience, strength and hope. Thus my sobriety, and our program's survival, depend on my determination to put first things first."


Three of my good friends in recovery have between 0 and 20 days of sobriety.  It is easy for me to understand how that happened.  Using always seems like a good idea to me—until I think it through to the end result.  All too often, we don’t get that far in our thinking before drinking.

Tonight I went to a meeting and then called my sponsor.  It is a bit like practicing a fire drill.  I was not in crisis, but want to be prepared before lightning strikes again. 

An exercise from my current read on self-compassion is to tell myself that I love myself exactly as I am.  I can also give myself a hug while telling myself that.  After two days of trying, so far so good!

I am grateful for my recovery, sobriety and for the support that I get from my friends and others in AA.

Successful Vacations by Friends

My sponsor and his wife took a month long trip to Japan.  Leslee spent ten days in Turkey with her son.  They were glad to go on vacation and glad to be home.  Tuesday, I picked Leslee up at the airport and so was exposed to a truly fresh dose of the went on a great vacation buzz.  Today, Charlie while he talked for close to an hour sharing their experiences with Mike and I including photos from his trip.

Traveling sounds great when hearing about it from others.  I am not motivated enough to fight the hassles.  My quiet pleasant life in Bellevue works well enough for me.

Speaking of pleasant, I have participated in multiple long-term spinal cord injury research studies at the UW/Harbor most of which were focused on pain management or quality of life issues.  Yesterday I did a phone interview as a potential candidate for yet another study.  For the first time every, I flunked the phone interview because I was not miserable enough!  How cool is that???


I am grateful for the travel adventures that my friends experience and share with me along with having a life that is much less miserable than how it used to be.

Shopping Alternatives for Wheelchair Parts

I use a stripped-down manual wheelchair for simplicity and reliability.  Even so, wheelchairs need tires.  After ten calls over several weeks to my local vendor, Nu Motion nee ATG Rehab nee Wheelchairs NW nee Care Medical, trying to get tires only to find out on the last call they did not even have the tires I needed in stock, it is time to buy tires online.

It was handy to use the vendor when they were located a mile away and would bill my insurance company directly while getting parts in a timely fashion.  Now they have moved well off the freeway interchange and won’t even return my phone calls.  They got a new computer system that has the wrong address for me—even though I have lived in the same place for 20 years.

I was going to use a different vendor in Seattle that was a hassle to get to.  They merged their service and support with my previous vendor.   That call transfer to service got quickly disconnected—when I hung up on the recording letting me know of my new “choices”.

 I could not find the tires I wanted online after hours of searching nor could Gregg’s Greenlake Cycle find them or a comparable tire from their suppliers.  Frustrated by the 10th effed-up phone call, I went back online and searched through the wheelchair parts suppliers to finally find one with the tires I wanted in stock.  They can have it delivered the next business day in only phone call.  Guess where I am going to shop in the future?

I have yet to place my first order since they closed before I called late this afternoon.  Tomorrow morning, I will have new tires on the way.  I have to use my wheelchair every day.  I try to make service and support for it as invisible as possible so I can use my time for other activities of daily living besides calling crappy vendors for hideous customer service.

I am grateful for shopping alternatives.  I will order new tires in the morning.  It feels good to be empowered with alternative buying options for  such a vital component in my efforts to maintain an independent life/style.  Thank you Google and http://www.sportaid.com.


Helping Others

“Our very lives, as ex-problem drinkers, depend upon our constant thought of others and how we may help meet their needs.  Alcoholics Anonymous, p. 20.

Self-centeredness was my problem. All my life people had been doing things for me and I not only expected it, but I was ungrateful and resentful they didn't do more. Why should I help others, when they were supposed to help me? If others had troubles, didn't they deserve them? I was filled with self-pity, anger and resentment. Then I learned that by helping others, with no thought of return, I could overcome this obsession with selfishness, and if I understood humility, I would know peace and serenity. No longer do I need to drink.”


All my life, I wanted to be a nice person that was kind and helpful to others.  I never knew how to do that until being shown how to be authentic by others in recovery.  I hid my innermost self behind a wall of sarcasm having been too tortured and terrified by my family of origin to even feel my feelings—much less share them with another person.

I was filled with self-pity and terminal uniqueness filled with the false belief that my problems were worse than anybody else’s and that you could not possibly understand.  Now I know that it was I that did not understand.  I have compassion and empathy for myself and others facing their own demons.

Today I get out of myself (my own mind?) by being of service to others.  I volunteered at a local prison for the last 12 years.   This morning I was talking with a guy who was in that prison five years ago.  I did not remember him.  He remembered me.  We talked about recovery.  It is difficult for a homeless ex-con to pull it together.  He has 3 days.  Hopefully he will be at the meeting again tomorrow morning.   I know I will be going to a meeting tomorrow.  I am giving a friend a ride to a psychologist so it might not be the usual morning meeting.

I did skip swimming today after making it ten days in a row.  I will be back tomorrow.

While waiting in the Olive Garden parking lot to meet Sandy yesterday, I realized I want to, in that willing to do what it takes sort of way, to lose 50 pounds in the next year.  It was a pleasant epiphany.  I had salad and chicken linguini carbonara.  Not a great start, but I did only eat half the linguini yesterday and had the rest for lunch today.  That is progress.


I am grateful to be able to be of service to others today, for not having to hide behind my sarcasm, for having swum 10 days in a row, and for adding my new habit of losing one pound per week.  I am also extremely grateful for how my Gratitude blog writing is changing my mind and my brain to be a much more pleasant and positive place to live.

Making a More Functional Accessible Bathroom

After 32 years of being paraplegic, I am blessed by not yet having blown out one or both of my shoulders. 

I don’t sleep on my back due to sitting on my butt all day when in my wheelchair—that skin needs a daily break from being under pressure.  My shoulders both have problems from sleeping on my side(s) leading to nerve damage.  Basically I sleep on one side under the pain is so much that it is time to turn over to the other side.  It has been like that since being paralyzed.  The pain is worse on my left shoulder than on my right.   My best guess is that it is a neuropathology problem as much as anything.  Swimming has greatly reduced the pain in my shoulders.

I have been working with a nurse trying to make my apartment more user-friendly for me.  I am an adaptive equipment minimalist.   Even with a manual wheelchair, I had two broken bolts and a flat tire on my wheelchair yesterday.  More complicated equipment may have more functionality, but it also is harder to fix and is even more maintenance. Someday I will likely need such equipment.  The more I can do on my own, the more exercise I get with fewer adaptive devices taking up space in my two bedroom apartment.

The nurse arranged for an Occupational Therapist to come over today.  We looked over my apartment with a focus on the bedroom and bathroom.  It is not yet time for a lift and/or a trapeze over my bed.  

I am going remodel the shower basin and get a custom shower bench.  I will have the fiberglass shower basin with a 5”high by 4” wide wall-to-wall barrier removed and replaced by a floor level tile basin.  The shower bench will be custom fitted to the back corner of the shower and sticking out a few inches making it both stronger and easier to use than the padded shower bench that I currently have.

The nurse and the OT have been exceedingly kind, knowledgeable and helpful.  I trust that they know what they are doing, am glad to have their help and suggestions and am humbled by my need for help from others to live independently.


I am extremely grateful for these resources including insurance to pay for these expenses to help me continue to live an independent life.   

Writing Every Day

Stuck for a topic while feeling both rushed and lazy late at night, my Gratitude blog post for today is on being grateful for my having the wherewithal to write every day.  It is a key habit in changing my mind and brain so that I am a happier and mentally healthier person.

I am grateful that I write every day in on my Gratitude blog.  It makes my brain and my life better.  The neurons that fire together wire together.  Being grateful with positive thoughts swirling through my mind is a lot better than how the negative self-talk used to be.


This Newfound Peace is a Priceless Gift

From the Daily Reflections for July 21st:

“A PRICELESS GIFT

By this time in all probability we have gained some measure of release from our more devastating handicaps. We enjoy moments in which there is something like real peace of mind. To those of us who have hitherto known only excitement, depression, or anxiety – in other words, to all of us – this newfound peace is a priceless gift.
            12x12, p. 74

I am learning to let go and let God, to have a mind that is open and a heart that is willing to receive God's grace in all my affairs; in this way I can experience the peace and freedom that come as a result of surrender. It has been proven that an act of surrender, originating in desperation and defeat, can grow into an ongoing act of faith, and that faith means freedom and victory.”

I am showing up differently in my life.  There have been several times this month where “friends” have actively behaved in ways that would have generated enormous self-righteous anger in the past.  Instead, I able to be mindful staying in the present moment most of the time.  Invariably my life was okay in the present moment when I was not obsessing about the past or worried about the future.  My worries stemmed from issues of money, property and prestige that had been triggered by other people—none of which really made a difference in how I was doing.


I am grateful for this newfound profound fundamental peace and serenity.

Clean Floors

Lea swept and mopped the floors along with vacuuming the carpet.  She is in the midst of re-arranging the living room (I have NO touch nor flair for decorating).


I am grateful for clean floors and a what will undoubtedly be nicer looking living room when she is done.

Why Self-Compassion Trumps Self-Esteem


My current read is Kristin Neff’s Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. Here is a link to a 20-minute podcast where Neff discusses her research and her book.

Here is an excerpt from article at GreaterGood discussing her book and her conclusions.
So what is self-compassion? What does it mean exactly?
 
As I’ve defined it, self-compassion entails three core components. First, it requires self-kindness, that we be gentle and understanding with ourselves rather than harshly critical and judgmental. Second, it requires recognition of our common humanity, feeling connected with others in the experience of life rather than feeling isolated and alienated by our suffering. Third, it requires mindfulness—that we hold our experience in balanced awareness, rather than ignoring our pain or exaggerating it. We must achieve and combine these three essential elements in order to be truly self-compassionate.

This means that unlike self-esteem, the good feelings of self-compassion do not depend on being special and above average, or on meeting ideal goals. Instead, they come from caring about ourselves—fragile and imperfect yet magnificent as we are. Rather than pitting ourselves against other people in an endless comparison game, we embrace what we share with others and feel more connected and whole in the process. And the good feelings of self-compassion don’t go away when we mess up or things go wrong. In fact, self-compassion steps in precisely where self-esteem lets us down—whenever we fail or feel inadequate.

Sure, you skeptics may be saying to yourself, but what does the research show?  The bottom line is that according to the science, self-compassion does in fact appear to offer the same advantages as high self-esteem, with no discernible downsides.

The first thing to know is that self-compassion and self-esteem do tend to go together. If you’re self-compassionate, you’ll tend to have higher self-esteem than if you’re endlessly self-critical. And like high self-esteem, self-compassion is associated with significantly less anxiety and depression, as well as more happiness, optimism, and positive emotions. However, self-compassion offers clear advantages over self-esteem when things go wrong, or when our egos are threatened.

I am by far and away my own worst critic. Practicing self-compassion helps me to be much kinder to myself, more courageous when sharing my thoughts and feelings with others leading to better intimacy/closeness in my relationships.

I am grateful for the self-compassion I am able to give myself and to help others find in themselves.


A Daily Reprieve

Writing shortly before midnight, I sought a short topic.  Here is a cut-n-paste from Step 10 on  page 85 of the big book of AA:

It is easy to let up on the spiritual program of action and rest on our laurels. We are headed for trouble if we do, for alcohol is a subtle foe. We are not cured of alcoholism. What we really have is a daily reprieve contingent on the maintenance of our spiritual condition. Every day is a day when we must carry the vision of God's will into all of our activities. "How can I best serve Thee - Thy will (not mine) be done." These are thoughts which must go with us constantly. We can exercise our will power along this line all we wish. It is the proper use of the will.


I am grateful for another day sober.  I have 4 months today.

Whistleblowers

Bradley Manning, Julian Assange and Edward Snowden are three whistleblowers persecuted by the Federal government for daylighting dark activities.  All of them are treated as traitors with tremendous character assassination going on after the fact.   

Manning is described as a “fragile and unstable being.” using the logic that since he is transgender, he must be at risk for suicide thus being placed on the suicide watch at Quantico Marine brig with no clothes at night nor toilet paper left in his cell.  Bradley’s crimes included releasing the so-called Collateral Murder video.

3 years ago today, on April 5, 2010 Wikileaks released this leaked video footage from a U.S. Apache attack helicopter, which shows Reuters journalist Namir Noor-Eldeen, driver Saeed Chmagh, and about a dozen other people standing around together as the Apache blows them all to pieces with 30mm cannons, in a public square in Eastern Baghdad in 2007.

After the helicopter murders this group, a minivan arrives on the scene and some people attempt to transport some of the wounded to a hospital. These rescuers are fired upon as well, along with the children they had in the vehicle.

The official statement on this incident initially listed all adults as insurgents and claimed the US military did not know how the deaths occurred. They refused to release the video to Reuters, for an investigation of the murders. But fortunately for us, and unfortunately for them, Private Bradley Manning released the video to the folks at Wikileaks, who decrypted it and shared it under the name "Collateral Murder".

Assange ran Wikileaks which posted many of the files released by Bradley.  Shortly after posting those files, Assuange became an international fugitive for an alleged rape that took three different prosecutors to finally proceed.


Sweden’s Public Prosecutor’s Office was embarrassed in August this year when it leaked to the media that it was seeking to arrest Assange for rape, then on the same day withdrew the arrest warrant because in its own words there was “no evidence”. The damage to Assange’s reputation is incalculable. More than three quarters of internet references to his name refer to rape. Now, three months on and three prosecutors later, the Swedes seem to be clear on their basis to proceed.  

Snowden released files proving the NSA had lied to Congress and was illegally spying on US citizens along with virtually everybody else.  He is currently on the run from US “justice”.  This cartoon from the Economist illustrates the situation well.





The surprising thing to me is that so many people express surprise at being spied on by the NSA.  The lack of support for whistleblowers calling out the Feds for their illegal lying reprehensible actions has been dismaying and to be expected based on other’s experiences.

Public Employees for Environmental Responsibility is an organization dedicated to calling out the Federal government’s aggressive lack of support of environmental laws.  They list dozens of tales of whistleblowers having their careers and lives derailed when daylighting abusive pollution practices.

Personal attacks on whistleblowers has been a standard practice for, well, forever.  Here is an example from the previous Presidential administration. Teresa Chambers, former chief of the US Parks Police had her career tarnished and derailed when she called out the Bush II administration for lack of funding for park police.  After seven years, one month, and six days, Chief Chambers has had all administrative charges dismissed by the Merit Systems Protection Board, which has ordered that she be reinstated as the Chief of the United States Park Police

I am grateful to these whistleblowers for having the courage to risk their lives, careers, and mental health to call out illegal actions by the Federal government.  I don’t even begin to imagine having that kind of courage to do the right thing according to their beliefs knowing the consequences of letting their particular genie out of the bottle.  Supporting the Sunlight Foundation is about as far out as I want to go on that particular limb.   I can barely keep my life together as it is.  It is easy for me to imagine why Aaron Swartz committed suicide when facing the full might of overwhelming Federal persecution.  Kudos to those with the courage to do the right thing—no matter what.







Morning Writing…well, at least this morning

I have been writing my Gratitude blog postings at night for the last week.  My goal (a foolish consistency?) is to write in the morning.  One reason for that is if I miss the morning writing, there is a large window of opportunity to write later in the day. 

Every day that I write is at least a minor success/achievement for me by focusing my mind on something that I am grateful for.   Usually a variety of thoughts and topics run through my mind before I settle on the topic de jour.  It is good for me to reflect on the many things I am grateful for.

Experience has shown that when my goal is to write at night that all too often I don’t write because I forgot to write before going to bed or I was tired or whatever.   The practice of writing in the morning makes me the sort of person that lives life in a pro-active fashion taking care of what needs to be done as soon as possible instead of procrastinating as much as possible.  It feels good to be in front of the curve instead of rushing to catch up.

I am grateful for how trying to write in the morning is changing my behavior to make me a pro-active person instead of being paralyzed by sloth like how I used to be.


Neuroplasticity

William James, the father of American psychology, proposed plasticity of the brain in 1890.  The idea was shot down a few years later.  For 110 years, neuroscience dogma held that the brain was done growing in early childhood and could only decay from there.  Only the last two decades has neuroplasticity become widely accepted.

Today we know that the neurons that fire together wire together.  That is great news for people that suffer from chronic depression, anxiety,  OCD and other now treatable mental health  issues.  Writing this Gratitude blog has used my mind (personality?) to change my brain thus changing my mind to be a happier, more optimistic and resilient person.

Sharon Begley’s book Train Your Mind, Change Your Brain: How a New Science Reveals Our Extraordinary Potential to Transform Ourselves, is a great read on the crossover between Buddhist meditation and western brain science. 


I am grateful for neuroplasticity.  It is a (all too often unacknowledged) fundamental element in my recovery from addiction, depression and self-pity.  12 step programs have changed my life for the better.  Reading about the underlying science of the changing mind brings me great comfort with a better understanding of how the process works and best practices.

A Slow Day

Read a book, went to a meeting, watched TV and made a yummy alfredo cheese tortellini with extra veggies dinner today.  It was a peaceful day.


I am grateful for a more active life that makes today seem like a slow day.   That is a lot better than how it used to be when this was the norm.

A Good Finish to a Week That Started Rough

I was exposed to many undesirable events in the last week.  Living in the moment to the best of my ability per the mindfulness meditation enabled me to enjoy a good week.  Every day I went for a swim, attended a meeting, did my Gratitude blog writing and for the vast majority of the time was be present in the current moment.  That is miraculous progress from how it used to be.

I did not get stuck in self-pity nor have the sense that there was no point in trying since things never worked out.  I was optimistic and resilient in the face of disappointing setbacks in my relationships.   I shared my experiences with close friends and other supporters not so much to vent but to be rigorously honest avoiding lies of omission about what I was experiencing, thinking and feeling.  In turn, they were kind, loving and supportive appreciating my truth and were able to reciprocate with some of their intimate issues that made for better relationships.  It felt good to be supported by others and be a source of support for them.


I am grateful for my increased honesty, openness and willingness.  That is HOW it works today!

Activating the Parasympathetic Wing of Your Nervous System

When I was a kid, mom had a zillion self-help books de jour.  In hindsight most, if not all of them, were wrong.  The only real question now is how wrong were they?  Now we use the sciences of statistical psychology, brain imaging and neurochemistry to prove what does work to make us feel better.  Few of the techniques listed below are all that new.  Now they have been researched and proven to work.

One such book that comes to mind is Robert Ringer’s Looking out for Number One.  I looked it up on Amazon.  It has a 4.4 out of 5 star rating—by 15 customer reviews.  A used hardcover is listed for 1¢.  By contrast, Carnegie’s timeless  How to Win Friends and Influence People has a score of 4.6 and 1328 reviews.  A used hardcover goes for $8.30.  To the best of my knowledge, mom never bought Carnegie—she was not much on friends.



Enjoy!


Purpose/Effects: 
These exercises stimulate the part of your nervous system that creates positive feeling, thus reducing stress, enhancing positive emotion, and strengthening the body's defenses.  This part, the parasympathetic wing, evolved along with the sympathetic wing (the part that responds to threats and excitement) to relax you once anxiety-inducing situations have passed.  By purposefully activating the parasympathetic wing of your nervous system (or PNS), you can take advantage of its natural cool-down effects and stop the cycle of chronic stress.


Exercise #1: Take deep breaths.  When inhaling, completely fill the lungs, hold for a second, and then exhale slowly.  Try doing this for a whole minute.  This relaxed method of breathing expand the branches in your airways called bronchioles, activating the PNS that controls them, causing them (and the rest of the body and mind) to relax.

Exercise #2: Relax your body.  You can use progressive relaxation techniques or a basic relaxation meditation.  You could do a comfortable yoga stretch or just close your eyes and imagine yourself in a comfortable setting, whether its a favorite armchair or a sunny beach.  The parasympathetic nervous system causes you to relax, but by "actively" relaxing, you activate it, causing you to relax even more.  Call it a non-vicious circle.

Exercise #3: Breathe so that your inhalation and exhalation last the same amount of time; for example, you might count slowly to five for each.  While doing this, imagine this breath coming in and out of your heart center in your chest, radiating love, gratitude, and peace.  Integrate this positive emotion into your own brain.  This exercise is called "increasing heart rate variability"; it increases and harmonizing the variation in heart beats, activating the PNS to enhance physical and mental well-being.

Exercise #4: Become mindful of physical sensation.  Listen to your body and feel with clarity and relaxed concentration--to your breath, to the feeling of your chest or your feet or your tongue in your mouth.  By becoming mindful of the body, you are also activating the PNS.

Exercise #5: Yawning activates the PNS.  Scientists are not sure why.

Exercise #6: Meditation also activates the PNS by pulling the attention away from stress and threats.  Meditating even for a small amount every day is one of the most powerful ways to work with your PNS.  Learn more about meditation by reading 
What Is Meditation?

Exercise #7: Focus on the positive.  Positive feelings like gratitude, lovingkindness, contentment, and tranquility arouse the PNS.  It's sometimes hard to make yourself think positive on demand.  Some techniques for arousing positive emotion include 
Community Service / Charity, Gratitude Practice, andLovingkindness.  You can also try Taking In the Good and the Three Good Things Exercise.

Exercise #8: It may seem silly, but fiddling with your upper lip has been shown in anecdotal evidence to increase PNS activity.  If nothing else, it sure is fun.



I am grateful to have self-help tools proven by research to work.  Web resources including Amazon, Google, and the movie database IMDB.com make my life better, richer and fuller.


Humility is the Opposite of Selfishness or Egotism

Many dictionaries define humility as the quality of being humble.  That is a hopelessly circular definition providing little insight.  According to Scott at the New Hope AA Meeting held each Thursday night at a local prison, “Humility is the opposite of selfishness or egotism.”

I went to two 7th step, “humbly asked Him to remove our shortcomings”,  meetings today that focused on an excerpt from page 75 of the 12x12.  The following is from pages 74 & 75 of the 12x12 on humility.


But when we have taken a square look at some of these defects, have discussed them with another, and have become willing to have them removed, our thinking about humility commences to have wider meaning. By this time in all probability we have gained some measure of release from our more devastating handicaps. We enjoy moments in which there is something like real peace of mind. To those of us who have hitherto known only excitement, depression, or anxiety -in other words, to all of us- this newfound peace is a priceless gift. Something new indeed has been added. Where humility had formerly stood for a forced feeding on humble pie, it now begins to mean the nourishing ingredient which can give us serenity.

This improved perception of humility starts another revolutionary change in our outlook. Our eyes begin to open to the immense values which have come straight out of painful ego-puncturing. Until now, our lives have been largely devoted to running from pain and problems. We fled from them as from a plague. We never wanted to deal with the fact of suffering. Escape via the bottle was always our solution. Character-building through suffering might be all right for saints, but it certainly didn't appeal to us.   

Then, in A.A., we looked and listened. Everywhere we saw failure and misery transformed by humility into priceless assets. We heard story after story of how humility had brought strength out of weakness. In every case, pain had been the price of admission into a new life. But this admission price had purchased more than we expected. It brought a measure of humility, which we soon discovered to be a healer of pain. We began to fear pain less, and desire humility more than ever.

During this process of learning more about humility, the most profound result of all was the change in our attitude toward God. And this was true whether we had been believers or unbelievers. We began to get over the idea that the Higher Power was a sort of bush-league pinch hitter, to be called upon only in an emergency. The notion that we would still live our own lives, God helping a little now and then, began to evaporate. Many of us who had thought ourselves religious awoke to the limitations of this attitude. Refusing to place God first, we had deprived ourselves of His help. But now the words "Of myself I am nothing, the Father doeth the works" began to carry bright promise and meaning.

We saw we needn't always be bludgeoned and beaten into humility. It could come quite as much from our voluntary reaching for it as it could from unremitting suffering. A great turning point in our lives came when we sought for humility as something we really wanted, rather than as something we must have. It marked the time when we could commence to see the full implication of Step Seven: "Humbly asked Him to remove our shortcomings."  

As we approach the actual taking of Step Seven, it might be well if we A.A.'s inquire once more just what our deeper objectives are. Each of us would like to live at peace with himself and with his fellows. We would like to be assured that the grace of God can do for us what we cannot do for ourselves. We have seen that character defects based upon shortsighted or unworthy desires are the obstacles that block our path toward these objectives. We now clearly see that we have been making unreasonable demands upon our selves, upon others, and upon God.

The chief activator of our defects has been self-centered fear--primarily fear that we would lose something we already possessed or would fail to get something we demanded. Living upon a basis of unsatisfied demands, we were in a state of continual disturbance and frustration. Therefore, no peace was to be had unless we could find a means of reducing these demands. The difference between a demand and a simple request is plain to anyone.

The Seventh Step is where we make the change in our attitude which permits us, with humility as our guide, to move out from ourselves toward others and toward God. The whole emphasis of Step Seven is on humility. It is really saying to us that we now ought to be willing to try humility in seeking the removal of our other shortcomings just as we did when we admitted that we were powerless over alcohol, and came to believe that a Power greater than ourselves could restore us to sanity. If that degree of humility could enable us to find the grace by which such a deadly obsession could be banished, then there must be hope of the same result respecting any other problem we could possibly have.      



I am grateful for being more humble, less selfish and less egotistical today than I used to be.  Instead of needing to have what I want to be happy, I am happy with what I have.

New Continental Tires For My Wheelchair

I use tubeless yellow 26x1- inch Continental tires on my wheelchair.  Their tread is an extremely short/shallow diamond pattern that does not track mud indoors during the notoriously wet Pacific NW weather.  With such little tread, they do wear out after several months usage quietly going flat in their demise.

I have healthcare insurance for all things related to my on-the-job spinal cord injury which also covers durable medical goods such as wheelchairs, shower benches and high-tech seat cushions to avoid bedsores.  That is a huge blessing in my life affording me quality medical care and products as needed.

I have shopped for wheelchair parts from Washington to Hawaii to California to Florida.  My experience is that wheelchair parts stores provide some of the worst customer service in America.  It took two months to get tires for my wheelchair—and that was when I drove to the shop, got the tires and installed them myself.  It would have been even longer to schedule an appointment with the tech as preferred by my insurance provider.

In their defense, the shop seemed to have been bought out twice in the two months by bigger fish.   Turns out they simply merged with another shop across town with a really confusing story about what the hell they were doing.  That was not the doing of the repair staff.   Management clearly failed to implement a good plan.  Pulling up the new company’s numotion.com website their mission is “we aim to be the most responsive and innovative company to do business with.”  Grade so far: FAIL.

The good news is that I finally got my new tires today and don’t have to use a wheelchair with flat tires anymore…for now.  I like to be pro-active and keep spares around just like everybody else does with a spare tire for their car.  My insurance company hates that.  God forbid I die with an unused set of tires lying around. 

New tires are not quite like a new pair of shoes.  There is no breaking them in.  I have used the same tires for 25 years.  Spoke and wheel technology hit a plateau around the time of Greek chariots.  Tires have advanced considerably beyond bronze covered wooden rims.

I am grateful for my expensive ultra-lightweight titanium wheelchair with skinny tubeless treadless Continental tires.  The chair is extremely robust with a simple design that works well for me.  It might take awhile for the vendor to get it together, but it has always worked out—sooner or later.

Glad It Is Not Me

L and M both relapsed on Sunday.  L went from being the happiest I have ever seen her on Thursday while swimming to a screaming harridan babbling nonsense on her 40th birthday.  M is in jail.

I was sort of surprised to hear from M.  I figured she had given up on trying to automagically get sober while not doing the work and that I would not hear from her again.  I was likely the only person she knew that would take her collect call from King County jail.

L would have had 3 months on Friday.  Her life was really coming together for her.  She got her first denture fitting today.  She has been meeting with her sponsor every Wednesday for two months.  Her bedroom is decorated in a really cute flowery homey way.  We are a lot alike in some ways.  Projecting my perceptions onto her situation Lds the thought that she got overwhelmed by too much goodness self-destructing as a dysfunctional survival mechanism while waiting for the other shoe to drop.   I have certainly done that many many times in my life.

She walked off screaming in the pool parking lot.  It is a lot like watching my mother—only without the alcohol.  I felt a detached sadness for her lack of communication skills at 40.  Life has got to be tough (and scary) when all you can do is scream at those closest to you and then run away when frustrated by your own self-destructive behavior.

Rigorous AA practice would have me give up on them and move on to helping someone else.  M might get the humility she needs while in jail.  She has ginormous problems with fear masquerading as pride that prevent her from getting help from others.

There is a good chance of my disliking change (and shyness/fear of strangers) is causing me to tolerate more than I should while helping them.  On the other hand, if it was easy helping people get sober, our overcrowded prisons would be empty.  I don’t know.  I do know that trying to help them is keeping me sober with the best sobriety I have ever had.  Taking L to the clinic and a meeting every day ensures that I get to plenty of meetings.

If helping them felt too much like enabling, I would quit in a heartbeat.  As it is, I am done giving them a ride home after a bender.   They found their way out there.  They can find their way home if they want to.

My day went well.  Gave L a ride to the clinic and then her first preliminary denture casting, followed by a good meeting and a 70 minute swim with some conversation with others.  I do a sort of sideways rolling bellyflop (sideflop?) to get into the pool from my chair.  It is fun.  My facial expression while swimming is typically an ear-to-ear grin.  It is my blissful time.

Offered to take L out for a birthday event of her choice, she refused to participate.  Offered to take her on a birthday outing of my design.   We got started and she called me “controlling”.  That was a short-lived outing.  Several hours later, she was willing to stop isolating in her room and get out, albeit with a dour disposition.   She got a pair of pants at the Bell Square thrift store and some underwear at Penny’s.  By the time we finished shopping, we were so late that the mall closed and we had to walk all the way around the outside perimeter of the mall to get back to the car.

Practicing gratitude, mindfulness and loving compassion in these (and all my) relationships has greatly improved the quality of my mental health and life.

Writing this specifically about others is skirting close to TMI on the web—especially about 12-step program people.  Using “L” and “M” is at least slightly more than token anonymity.  For those that don’t know me, “Wheels4me” is reasonably anonymous.   I wrote/write with this level of detail for me to practice overcoming my natural tendency towards my own lies of omission (“everything’s fine”).


I have a lot to be grateful for today.  I am sober, serene, exercised, kind, loving, supportive, helpful to the less fortunate and blessed with a bird’s eye view of the painful negative consequences of relapse behavior.  Helping L is the best thing I have ever done in my life for another person.  Statistically she won’t stay sober;  there is a much better chance that I will for having tried to help her.

A Progress Report on Less Gluttony and Sloth

On May 14th, I went to a 7th Step meeting in NE Seattle at which I had a mid-sized epiphany realizing that naming my shortcomings would accelerate their removal.  The first two shortcomings that needed immediate attention were gluttony and sloth. 

Three weeks later, I went swimming for the first time in 20 years.   Since then I have swam at least 30 times in the last six weeks.   That has helped greatly with sloth.  I now have more strength, energy and endurance for my increased daily activities.  Along with more activity, I have been eating a smaller amount of healthier food.  That first swim in early June has changed my life drastically for the better.


I am grateful to Lea for helping me get started, Bellevue Parks for having a wonderful warm pool with a lift, my higher power for helping me help myself, for feeling much better about my life and my physical abilities.

A Much Classier Set of Problems

My trip to Vancouver did not go as planned.  Gigi asked me to go with her to the Alanon International Conference.  We met on Friday morning at the Ramada hotel and were off to a pleasantly slow start of a continental breakfast followed by a half-mile walk to the beautiful Vancouver Conference Center. 

After three breakout workshops, our afternoon rendezvous did not work out and I never saw Gigi again.  I could not find her at the Friday Night Big Meeting nor at the ensuing dance.   That was disappointing since my primary reason for going to the conference was to spend time with Gigi.  Big giant crowds and conferences are not something I crave participating in.

Our hotel room was two twin beds.  Due to chronic pain, I have to use a number of pillows to position myself so I can sleep.  Twin beds don’t work for me.  The hotel would have switched rooms for us, but Gigi was not around to participate in the move.   I was not about to move all the stuff she had spread about the room.

I had parked my car across the street from the Ramada in a pay lot.  Having paid to park until the following morning at 6 AM, parking seemed like a solved problem.  It was not.  My car was towed on Friday evening since I had parked in a “reserved” spot.  It took the wonderful hotel valet an hour to find out what happened and where my car was towed to since the towing number listed in the parking lot was a non-working number.

I rode in my first wheelchair accessible taxi on the way to Drake Towing.  It was a mini-van with a manually extended ramp out the back end of the van.  It worked great.  Unfortunately, the taxi driver gouged me $18 for a $8 ride.

The guys at Drake Towing were pleasant and helpful.  They told a few jokes, took my visa card and moved my car so I had enough room to get in.  I missed a turn following their directions to get to the border and ended up driving past the Ramada one more time before spending an hour on a 30-minute drive to the border.

Having eaten only a continental breakfast and two slices of so-so pizza on Friday, I planned on stopping for fast food in Everett.  It turns out that fast food places close at 2 AM on Fridays.  I drove down Broadway in Everett at 2:05 AM.  No fast food for me.

When I got home, Lea and Michelle were gone, the clock-radio in their room was blaring music at full volume and the cats did not have any food.  I turned off the radio, fed the cats, got something to eat and went to bed.

Lea called from Redmond at 9:15 Saturday morning asking for a ride to the methadone clinic.  I picked them up at Jack-in-the-Box.  Michelle had got me a sausage & egg breakfast sandwich along with milk and orange juice.  We got to the clinic at 9:59.  Lea got her Saturday dose and her Sunday morning carry dose (the clinic is closed on Sundays) with a minute to spare.

Lea rearranged the living room yesterday.  My PC is 5 feet to the left in the corner away from the window.  I no longer have a view out the window beyond my monitor.   That is okay.  The evening sun won’t be in my eyes while using my PC.   I can look off to the right to look out the window.  There is now a veritable wall of vegetation in the sunny corner of the room.

That was a LOT of chaos in one day for me.  In all reality, nothing that bad happened.  I am out a few hundred dollars for the tow and a hotel room I did not use.  I spent more than that in a day while using.  I missed two days of swimming and Gratitude blog writing. The worst thing that happened is the damage to my relationship with Gigi. 

I could be mad at Gigi doing either the silent treatment or scolding her.   What I probably really need to do is work on being a better friend by talking with her more and taking her to some AA meetings.  She no longer has an AA home group.  She seems lost and confused.  I will meet her for a conversation later this week.

My next big problem coming up is moving out of my apartment for a week while it is re-floored with parquet removing the well-worn carpet, painted and tuned-up after almost 11 years of my living here.

Alice loved to say “I have a much classier set of problems today”.  That is certainly true for me today.  Being mindfully in the moment makes these all relatively small problems.

I am grateful for my much classier problems and continued sobriety.






A Road Trip To Vancouver BC

I am going to the Alanon International Conference in BC for the next 3 days.

I am grateful to have the physical, financial, sobriety, social and mental health resources to make this trip.  Special thanks to Gigi for “persuading” (tricking?) me into going.


[No posts expected for the next couple of days.]


Acquired Wisdom

I have learned much information, had many experiences and a collected a lot of knowledge.  Unfortunately I had developed little wisdom from all that.  I would manifest self-destructive behavior as a way of changing how I felt while lacking the wisdom to act more appropriately.

Today I am able to utilize at least a small fraction of that information, hard-won experience and knowledge to utilize better processes to manifest esteemable behaviors that get me the results I have always wanted.  It has taken a long time for me to get to this place in my life.  The good news is that at least I made it this far by now—it could have been much worse.


I am grateful for my recently found wisdom enabling me to be a much physically and mentally healthier person able to live in the present moment in my life.

An Early Morning Swim

Headed out at 7:45 for 8 AM swim this morning.  It went well.  Happily, Lea joined me for a swim before going to the methadone clinic.  She is not much of a morning person.  The pool opens for an hour of “Adult Therapy” swimming from 8 to 9 AM three days a week.  That is a lot quieter than the “Open & Therapy” which is for pre-school children and therapy.

After the morning swim, we went to Costco to get 2 new tires for my car.  My plan was to get there before the tire shop opened so we could be the first to get served.  I thought the shop opened with the rest of the store at 10 AM.  Turns out the Costco tire shop opens at 9:30 AM.  There was not a big rush at the tire shop on a hot July morning.  Although the one woman in front of us quizzed the counterman for 15 minutes, put her husband on the phone for another 5 and then got some printed information and left.  It was puzzling.  I was left wondering if they had never heard of the internet or she was really just that Alanon sick. 

My car was supposed to be done in an hour.  The counterman (manager?) somehow forgot to give the keys to the tech and so when we came back 90 minutes later, they had not even started working on my car.  After that, they did get the tires installed in 20 minutes.  I was grateful to have planned plenty of time for that work before our next appointment.

I am grateful for early morning exercise, Lea swimming with me, new tires on my car and warm sunny days.


Mindful Meditation

In years past, morning (prayer and) meditation was something I did before being on my way to somewhere else.  Morning meditation is now a consistent daily part of my life that I do solely for the sake of being mindful throughout my day.

Being mindful is an unambiguous term that I can’t yet define.  Mindfulness does include being in the present moment so that I am neither mired in morbid reflection of the past nor fearfully dwelling in negative futures.

I don’t know when mindfulness became such a fixture in my daily routine.  My thinking has changed greatly for the better in the last three months.  That shows up as physical results in my life.  I always used to drive as if I was in a hurry.  That would change how I feel.  Now I drive slower and don’t use driving like a drug to change how I feel.  Parts of that are due to more gratitude and to getting older.  The proportions don’t matter much.  Being more mindful throughout the day is the rewarding and important result.


I am grateful for my recently enhanced mindfulness that helps me live my life in the present moment.