7 Reasons I Turn to the Meditation App Insight Timer to get my Zen on…

Do Those Meditation Apps Really Work?

Habitual meditation is a lofty goal, but a difficult one to put into practice. It can be challenging to fit this eastern ritual into our harried western world. A popular solution has emerged recently in the form of meditation apps. Our cell phones seem to be the LAST place any of us would consider for finding peace and tranquility but, there may be a convenient solution right at your fingertips. Just download and achieve Nirvana, right? Well, not necessarily. App or not, like any habit, meditation takes commitment and dedication. I decided to try a few of these apps to see if I felt any more inspired to sit on a cushion and… OM.  My goal was to find an app that was completely free, easy to use, and one that would inspire mindfulness.

Statue from the meditation garden in front of the Town Hall, Roswell, GA.

And the winner is…

I found there are so many meditation apps available that even the thought of choosing one can be a source of additional stress. I ended up trying out four different apps to determine which one would meet my needs: “Calm,” “Ten Percent Happier,” “Headspace” and “Insight Timer.” All were equally effective but, in the end, “Insight Timer” was my preferred choice.

Photo From Insight Timer

7 Reasons why I prefer “Insight Timer” to other Meditation Apps

  1. Insight Timer is not one of the most popular ones advertised online, but (full disclosure) I’ve been using it for a while and think it is amazing! It is well organized and easy to use.
  2. Claiming “The largest free library on earth,” they offer 65,000 free meditations with guidance by over 9000 teachers.  
  3. They offer solutions in categories on everything from Sleep, Recovery, and Healing, to  Stress and Anxiety, Performance, Health and Happiness, Relationships, Spiritual, and even have a category just for Parents. 
  4. You choose the time you have to meditate – either a quick five-minute morning meditation or an in-depth hour-long spiritual journey. 
  5. Many others claim to be “free” but in reality, offer a free trial (usually for a few days) then require a monthly/yearly subscription. I have been using Insight Timer’s free version for months and have never had the need to upgrade to the Premium version. There are literally thousands of meditations and you have the option to give a monetary donation (or not) to your favorite meditation guide.
  6. You can even select one of the beneficial music recordings that offer health benefits as well. The quality of the recordings is excellent and I keep finding new ways to get the benefits out of this app. It reminds me to focus and makes it easy to do so. 
  7. Insight Timer does not just offer meditation. They provide optional sound healing, podcasts, training modules, affirmations, and more.
My little meditation corner of the world.

Mind WELL:

Meditation apps are a great tool to utilize anywhere in order to find some solace after hours of staring at a Zoom meeting screen or dealing with our demanding lives during this pandemic. Bottom line, whether you chose to use an app or not, try and find the best and most convenient method for you to take a moment and just breathe. 

I’d love to hear about your experiences with this or any other meditation apps! Please share your favorite below.

(Please note: There was no sponsorship or payment for this article. I just really like the app! #notsponsored)

“The Clearing”

-A Short Story by Denise Boivin-Iassogna

“Stay where I can see you!” 

Mom called to Ella from inside the kitchen window.  Ella always had the comfort of knowing mom was close by as she played in the back yard. The swing-set was Ella’s sanctuary.  She could swing for hours on end.  The metronome of the back and forth motion was a gentle melody that always lulled her.  She would sing to herself the “Say Say Oh Playmate” song at the top of her lungs as she felt the exhilarating rush of wind through her hair. Then other times, she would pump her legs faster and faster until the swing took her to dizzying heights as she felt as though she could soar above the clouds.

This day, the weather was perfect, one of her favorite crisp autumn afternoons when the sun shone through the sycamores on Cameo Lane. The sweet pungent aroma of smoke from nearby neighborhood fireplaces tickled her nostrils.  She knew that soon, the woodpile on the far end of the yard would be put to good use as Daddy would light the fireplace.  She loved to sit beside him and watch with admiration as he carefully swept out the ash from the previous year, attentively opened the flu to let the air in, meticulously cracked the twigs from the spruce for something he taught Ella was called “kindling” on the fire.  She always liked the sound of that word “k-i-n-d-l-i-n-g” and would whisper it over and over on her tongue when no one was listening. Then came long, narrow blocks of wood that were placed in a box shape to “let the fire breathe,” according to Daddy. Ella always nodded as Daddy said this, but never really understood why a fire had to “breathe.” All she could picture was a dragon who breathed fire as it charred everything in its path.  Daddy’s fire would never do this. It was contained neatly within the fireplace and would always envelop the house like a warm hug. She loved how the fire always made the house feel safe, comforting. When the flames roared in the fireplace, it conjured up images of holiday gatherings, crystal on the tables, of cousins visiting, of adults laughing and Daddy watching football on a frigid Sunday afternoon. To Ella, fire was home.

Daddy always wore his flannel shirts when he was building the fire.  The coarse material would scratch Ella’s chin when he picked her up to carry her on his shoulders, but she didn’t mind. She loved the way his clothes always smelled of the pine trees outside in the woods behind the swing-set.  

Sometimes, if Ella was especially careful, Daddy would let her strike the match.  This wasn’t something that came easily to her.  At age five, her tiny fingers were not coordinated enough to put the long stick against the sandy paper to make the strike and flicker noise that turned the little red knob at the end of the stick into a burst of fireworks.  It would make a pop, then a hiss as a mesmerizing blue speck instantly became a red glowing flame. Once this happened, Daddy would carefully guide her hand to place the matchstick flame to the bottom of the kindling pile and hold it there long enough to see the tiny puffs of smoke. 

Sometimes Daddy used torn-up pieces of newspaper to help this process along if he didn’t have enough kindling, or if the wood wasn’t dry enough.  Ella thought this was silly— wouldn’t the fire make the wood dry by itself?  Today, there seemed to be enough kindling as the spark first sputtered, caught and eventually grew toward the breathing box and flames that leapt up towards the flue.  Daddy closed the fireplace screen and sat down on the couch to watch the Giants play Green Bay, but Ella just sat mesmerized, recalling Daddy’s words…

(“now Ella, this is something you can only do with me, or another adult. Do you understand?” Ella always nodded and said she understood.)

********************************

Later that week, on a crisp autumn morning, Daddy had left early for work as he always did.  Ella mostly spent her days alone.  Her older sister, Josie, had gone to something called ‘Kindergarten” on the big yellow bus every morning these days. Ella would have to wait another year to ride the yellow bus that showed up with a loud squeak and cough every morning down at the corner by the McInerney’s house.  The yellow bus seemed to swallow up all of the neighborhood kids that had played together each weekend and sometimes after school.  They were all of the older kids — none Ella’s age— and they didn’t always let her play with them.  Sometimes, they just sent her home to play with her Barbie airplane as they continued their kickball out in the cul-de-sac.

‘Kindergarten’ was another one of those funny words. Ella couldn’t understand why Josie went to “garden school” every day.  They had a beautiful garden right up against the fence in the backyard and, unless the tiny rabbits were able to sneak under the trellis, the beautiful expanse of soil where Mom planted peas, carrots, zucchini, and corn was a place of magic for Ella.  She didn’t need a yellow bus to take her to the garden school. She had all she needed in her very own backyard sanctuary. 

On this particular day, Ella wasn’t interested in swings, or backyards, or gardens.  She was feeling restless with the first hint of autumn and wanted to go for a walk.  She knew better than to ask Mom to take her.  Mom was busy baking cakes for the St. Elizabeth Bazaar and every time that came around, Ella knew to stay clear of the kitchen. And Mom. Once Ella had taken a slice out of the cherry pie for herself, but it just happened to be the pie Mom was entering the fair and Ella had to go to bed early every night for a week.  No, she knew this was the time when she was supposed to stay out of Mom’s way.  Where she really wanted to go was back to the woods where the tree-fort the Sullivan boys had built and the long, snake-like rope ladder that led up to the top.  The boys had told her no girls were allowed up there, but once in a while, they let Josie and Ella climb up and look out at the clearing.  It was a scary climb up near the treetops, but Ella never wanted to say that for fear that James and Roddy would call her a baby and not let her up there.

Since it was getting colder, Ella decided to grab a few things before heading out to the woods.  She ran in the house just as Mom was on the phone with Mrs. Ingstrom. 

 “No, I don’t have enough cupcakes Lucille!” I burnt the last batch!  And how do they expect us mothers who work from home to hold down a job, clean the house, watch the kids and meet our deadlines all at once?  It’s insane! Hold on a second…” 

Mom was holding the phone away from her ear as her frantic attention turned toward Ella.  

“Ella, where are you going?”
“Just outside Mom. It’s getting cold, I just gotta grab my sweater.”

“Ok, don’t go too far, I’m going to start dinner in a bit…”

Just as she said this, the ding, ding, ding, of the oven timer went off.

“Damn! I mean darn! These look burnt too! Mom said as she peered into the oven.

She turned back to her phone

“Lucille, I gotta go, this baking is driving me crazy! I know Lucille, that proposal I have due is going to be a bitch, especially if I can’t get these damn cupcakes ready!”

Ella whizzed by her mom in search of the sweater she had left on her closet floor.    While there, she spotted her little backpack and decided to grab a few other items to make this walk into an adventure.  She spotted the tiny flashlight that grandpa had given her, her favorite blue spotted blanket and Snuffy, the elephant.  Always good to have company along.

As Ella passed through the living room on her way out to the back kitchen door, her eye caught on something shiny— the box of matches that Daddy kept near the firebox on the side of the hearth. Some pang in her stomach told her not to touch it but it looked so shiny. If she just happened to borrow it for a while, maybe she could give it a closer look. She hesitated for a moment, then grabbed it anyway and shoved it into her bag with the other items. Ella ran by mom, who was still engrossed in the maelstrom that was the kitchen which looked like a bakery with cupcakes, papers, bowls with goop spilling out of the sides and a faint haze of smokiness blurring her view. While Mom’s back was turned, Ella snatched a chocolate frosted cupcake on the way out the door. In all of this mess, Mom would never notice just onemissing.

She headed toward the path that lead right from the edge of the driveway where the asters Daddy planted last spring had grown straight up in long, serpentine vines. Ella knew “the path” well. She and Josie went there often with friends to play tag and kick-the-can out in the clearing surrounded by millions of trees.  She knew the path by heart, every step of its maple leaf crusted footing, but she had never gone alone.  No one had ever told Ella NOT to go by herself, but what did that matter?  If she would be old enough to ride the yellow bus to the garden school next year, she was old enough to walk on the path alone. 

Except this time, it felt different. The sounds of the bird’s caw caw caw echoing through the trees felt louder.  Ella felt smaller as she looked up to the tops of the pines, which seemed to touch the hazy clouds overhead.  She knew those clouds well also, the grey pallor of winter when the sun was not shining as brightly, and she knew soon she would be walking this path to the clearing to build snow forts and have snowball fights with all of the neighborhood kids.

A loud leaf blower kicked on in the distance and suddenly everything slowed, seemed far away.  The walk seemed longer than Ella remembered, but she didn’t want to chicken out. She held her backpack a little tighter and kept going.

She eyed the treehouse at the edge of the clearing. Her original plan was to head up there and have her own sort of a picnic.  But when she reached the base of it and looked up, she changed her mind.  It looked a lot higher than she remembered; she didn’t like the thought of having to come down the snake-ladder alone. Josie usually helped her.  No, Ella thought it would be better to head out to the old stump at the edge of the clearing— the stump that served as home base for countless games of kickball.  There she could spread out her blanket and have a proper picnic with Snuffy. 

She kept moving along the path and finally reached an open field where the tree-line ended and the straw grass swayed slightly. Once again, Ella felt the eerie silence she was unaccustomed to without all of the bodies of children running around.  She tried not to think about it as she spread her blue spotted blanket on top of the stump and busied herself collecting acorns to make pretend soup. The world slowed down as she looked around. She never felt alone in the clearing before without the noise of the kids yelling and playing. The clearing seemed wider, as if it might swallow her up.

Ella shivered.  She had put on her sweater by now. The temperature had dipped. A chill had set in.  Then she remembered the matches.  

The first thing Daddy always did when the temperature got chilly was to light a fire.  Maybe she could make just a small one to keep warm.  She always loved how they sat around in Uncle Teddy’s back yard when he made a roaring bonfire and cooked the fish that he had brought home from the lake (next year he said he would take Ella fishing), and the grown-ups told stories as they drank beer out of bottles and let the kids roast marshmallows on long sticks.  Why hadn’t she thought to grab the bag of marshmallows from the pantry?  She would have to remember that for next time. 

Ella looked around and saw twigs for kindling everywhere!  She gathered them along the ground and put them in a pile just like Daddy showed her.  Then she broke up a few small branches that snapped in her hand.  (Daddy said the dry ones snap easier, and he was right!)  She continued snapping a few and then stacked them like the Lincoln Log set at home to make the “breathing box.”  It didn’t look exactly like Daddy’s, but Ella was quite pleased with herself.  She added a few of the larger branches on top, the ones she couldn’t snap, and when she stepped back, thought it looked pretty close to the fireplace arrangement Daddy made at home.  She couldn’t wait to tell him later how she had followed his instructions exactly!

She took the matches out of her pouch but was unsure for a moment.  She had never been able to make the striking motion herself, but she was determined to give it a try.  As she shivered once more, she looked up and noticed the sky seemed darker than it was when she first got to the clearing.  She would have to head home soon but wanted to first see if this would work.  

She put the red tip against the scratchy side as Daddy had showed her and dragged it down, but nothing happened.  She knew Daddy had said it had to go fast, but hers was more of a slow tug.  She tried again, three, four, five times— and nothing.  Her fingers were starting to get numb as the chilly air set in and she decided to try one last time. The flame caught her by surprise when it licked the edge of the red tip and burst to life.  She instinctively held it away from her and bent down to touch the flame to the kindling.  With a slow hiss, then a faint lick of snakelike smoke, then a quick “pop,” the kindling began to glow. The fire spread quickly.  Ella jumped up and down – she had done it! All herself!  Now the Sullivan boys would let her in the treehouse every time (Ella thought to herself that she had done something that even THEY hadn’t done)! Daddy had told her not to try this herself, but wouldn’t he be so proud of her when she told him about how well she had watched and listened and followed his instructions and it had worked?!

The fire grew, slowly at first, just enough to warm the chill from the November dusk out of Ella’s bones.  Then it spread, ever so slightly, and began to jump from her neat pile to the adjacent dry maple leaves that had crunched under her feet on the walking path.  Ella was so busy congratulating herself that she didn’t see the scene unfolding behind her.  She had already decided to go back to the house to get those marshmallows after all. She turned in the direction of the path and ran towards home.  How proud everyone would be when they heard about what she had done.

THE END

My WELLness Journey

Emerging From the WELL

On a Friday afternoon in July 2006, I lie in bed wondering how I got here – to this place that I can barely lift my head above the pillow. Prior to this, I had thrived in health and life. I had quickly recovered from two successive pregnancies, ran my first 10K, ate (what I thought) was a healthy diet. Lately, though, I had slipped into a pattern of stress, excess caffeine, not enough exercise and less than ideal diet. Still, none of that explained my illness. For the next year, I would enter in and out of countless doctors’ offices who tried to help me with the constant stomach pain, dizziness, crippling fatigue and lethargy. Several medical tests revealed nothing. I was thirty-six and felt like ninety.

Road to Recovery

Mapping out a plan for a hike in Vermont

Finally, a friend recommended a naturopathic doctor, and following his plan, I slowly began the healing process. He recommended an elimination diet and a food allergy panel. Suddenly I found myself on a daunting six-month food regimen that seemed nothing more than a starvation diet: no yeast, no gluten, no dairy, no sugar including fruit (except for green apples), no fermented items. I basically was only allowed eggs, rice, fish, and vegetables. I felt like a prisoner in my own kitchen– except in prison, you can at least have bread and water. I had to go without the bread, and eventually, the eggs. Still I pressed on.

East Meets West

Visiting a Shinto Shrine in Tokyo, Japan

My healing progression coincided with a trip to Japan which was a turning point in my health. There, I was able to eat an eastern diet which consisted mainly of fish and rice (even at breakfast) and something miraculous happened. For the first time in months, I began to feel better. I took long walks in the Asian meditation gardens and visited the Shinto shrines. This trip did wonders for my spirit as well. It was the first step on my multifaceted journey toward wellness. 

“It’s Not Easy Being Green” – Kermit the Frog

Since that time, I have been working toward creating my own definition of WELLness. There have been many backward slips along the way, but I learned that the healthiest approach for me was an attitude of balance. I had climbed up out of a deep well of pain and anxiety and reached toward an attitude of healing. Although many others may pursue this lifestyle with a militant approach, I have found that moderation is key. I feel better on a plant-based diet but occasionally will enjoy a piece of fish. I love an invigorating cardio workout, but my body responds better to yoga and walking. Meditation is sometimes an elusive mistress, but I catch 10, 15, sometimes 30 minutes when I can in order to restore my equilibrium.

Selecting herbs from Dekalb Farmer’s Market

Hanging in the Balance

Striving for balance can leave us constantly… striving.  Although “perfection” is admirable, it may not be attainable. Being WELL means being enough now. Making the small changes. Celebrating life and the first time you chose an apple over a candy bar. Finding like-minded souls who love and laugh along with you on this imperfect quest. I hope you will join me on this journey and share whatever it is that helps you BE WELL. Let’s discover the best ways to experience:

  • Heath
  • Nutrition
  • Family
  • Exercise
  • Meditation
  • Travel
  • Poetry
  • Creative Writing
Celebrating my 49th birthday with a hike up Kennesaw Mountain for a picnic with my wonderful husband, Dan.

Solitude (a poem)

-by Denise Boivin-Iassogna

When you look for me where shall I be? 

Find me upon the river at dawn.

I shall be there in the heron’s perch, 

The eagle’s hilltop nest among the cliffs.

As I leave my troubles on the dock

I push off into the mist.

The fog dissipates as it swallows my form.

I vanish into the unknown.

The familiar course

Reveals herself new to me each time I embark

Upon these muddy waters.

I shall be one with the sun’s rays breaking over the horizon

This morning, every morning

They greet me as I glide upon the shimmering surface

Gazing back toward the future.

These eyes have seen many sunrises 

The river my faithful companion.

The world has yet to awaken

Yet I am here.

I glance back to steer my path

Starboard and port

As I gaze forward into the past.

Heaven is my canvas as I paint the glossy surface below.

My strength, my honor, my courage

My pent-up existence

All left behind in my wake.

Find me in the breath of the river,

The whisper of the pines along her banks.

The egret, the deer, and the beaver

My companions as we witness 

The geese in formation 

Pointing us true north along this path.

I am one with my craft, 

The water my passageway

Each stroke a measure towards salvation.

Gentle pools glide over the blades.

The symphonic beat of the oarlocks 

Become the percussive accompaniment

To this operatic symphony

This melodic catch and release.

When you look for me where shall I be? 

I will be in the perfection of the swing

The muscles which ache in the youth who fly by 

In their strong determined strides.

I will be the chilled breath of the vapors on the Chattahoochee

Her muddy waters my haven.

I will be in the camaraderie of those who row my eight,

Those who have come before me,

And those who will follow.

I have returned here through turmoil and strife, 

Yet these moments

Tranquil and serene,

Strength, sweat, power, force

All unite with determined elegance.

I close my eyes for just a moment

To feel of the run of the boat.

I glide toward tranquility

I have found my stride.

I am flying.

So many secrets 

I have witnessed along this journey.

All my days here.

Morning, twilight, dusk

The rower’s paradise.

Tandem strokes

In unison.

When you look for me where shall I be? 

Find me upon the river at twilight.

I shall be in the billowing clouds of her evening sky 

Painting a kaleidoscope of colors.

Steadying the course.

This is my Solitude

My journey.

The river has welcomed me home.

Row, Row, Row your Boat —It’s never too late to try something new!

Boosting your brain… and your biceps.

That’s me in the blue hat – about to join the crew for our Sunday morning practice in the eight sweep boat

One of the best things any of us can do to keep our minds and bodies sharp is to learn a new skill. Yet as we age, we can be reluctant to try a new physical activity. Well, you might just reconsider when you hear that mastering a new skill as we age can expand our brain’s “neurogenesis” which not only reaps physical benefits but also can increase cognitive and memory function. According to research, “Physical activities increase the number of new brain cells created in parts of the brain that are integral to memory and thinking.” (“Learning a New Sport May be Good for the Brain.” NYTimes WELL blog)

Water WELLing up around me

Four years ago, I decided to do just that by taking up a brand-new sport: rowing. This involved not just rowing on a machine in a gym, but actually climbing into a scull on the water. I could have never imagined how much there was to learn. Thanks to the Atlanta Rowing Club’s “Learn to Row” program, I had a four-week immersion course into both sweep rowing and sculling (yes – there are 2 different kinds). Sweep rowing involves multiple rowers each with a single large oar in a boat with a coach, or “coxswain” steering and giving commands.  Sculling is more agility-based, yet still provides an intense cardio workout. It involves manipulating two oars in unison while turning around backwards to steer your own way.

Video fo Sarah and I being coached in a double scull.

It only looks easy…

The skill comes in keeping the boat upright. It is a matter of balance to keep the blades (oars) flat on the water as well as twisting the handles to “square and feather” to propel you forward. It’s all in the technique, which can take years to master. This sport (commonly called “crew”) provides training for both males and females from the beginner level all the way to Olympic level intensity.  (And by the way, one of the requirements is having to carry our own boats, which means you are expected to lift a minimum of 35 pounds over your head! Not the easiest task for my 5’3” frame but I have worked up the strength to do just that).

Girls In the Boat

Regatta (race) day – The pink ladies made it into the finals!

The coaches at my club work tirelessly and continue to be models of patience, encouragement and provide, literally, a boatful of expertise. They strive to keep us safe, afloat, and challenge us with intense workouts. Today, I am a proud member of this wonderful club and have solidified incredible friendships. I have even passed my level II sculling exam (only one more level to go!) and have also been training to steer the boat as a coxswain. By putting aside my initial apprehension to trying an entirely new sport, I now get to experience rowing on the picturesque Chattahoochee River and have even raced in two regattas. Unfortunately, with the pandemic, we are only able to row in single sculls for the time being. At least there is still an opportunity to connect with nature and meet up with my fellow rowers on a socially-distanced basis. I hope (when our lives get back to normal) that this inspires you to explore your community to find an activity that boosts your body and brain and go for it!

I’d love to hear what new activities you are learning help boost your brain and body. Please leave me a reply below. If you’d like to hear more about what it feels to glide along the river, check out my next blog post, “Solitude”— a poem about the sculling experience.

Source: “Learning a new Sport May be Good For the Brain.” Reynolds, Gretchen. blogs.nytimes.com. 2 Mar 2016. https://well.blogs.nytimes.com/2016/03/02/learning-a-new-sport-may-be-good-for-the-brain/