Anxiety And COVID – 19
Worried about Corona Virus and Your Pregnancy?
What is Codependence, and Do I Have It?
The Three Secrets to a Happy, Peaceful Life – Part 1
Sex After Menopause

CHANGE

Spiritual wellness

Did you know that women with a fuller spiritual life also report a more satisfying sex life, and score higher on well-being indices? As a traditionally trained doctor, I was taught to focus on vital signs and physical symptoms, ignoring my patients’ feelings of holistic wellness. But being well is much more than having a healthy body and good “numbers.” It requires a mind-body connection and discovering that our “heart feelings” or “gut feelings” may contain our greatest sources of wisdom, contentment and connection. We all want to be happy and to live in peace and harmony, but for many of us, it’s not working. We might feel stuck in wondering why the world is happening “to me,” instead of feeling empowered that our world is really happening “by me.” While most of us are focusing on eating right and going to the gym, what are we doing to exercise and grow our spiritual being? The truth is, happiness is not dependent on external circumstances. It requires sitting still and examining ourselves with love and compassion, abandoning old habits that are harmful and adopting new ones. It’s a lifelong journey. Join me on my mission to optimize mind-body wellness and deepen your connection with your higher power.

“ Spirituality is recognizing and celebrating that we are all inextricably connected by a power greater than all of us, and that connection to that power and to one another is grounded in love and compassion.”

Brené Brown

The Book

Sexually woke

Why do some women over 40, or over 60, have the joyful sexual energy of a 20-year-old, while most of us feel our libido slipping away? Our culture tells that women over 50 are not sexy, not relevant, and are on a sexual downhill march to the grave. My own experience as a menopausal woman combined with extensive research blows the lid off this harmful cultural myth. Let me introduce you to the “Sexually Woke”- women in midlife who are having the best sex of their lives- and teach you how to wake up to the time of your life as well.

Talk of the week

What COVID-19 Can Teach Us About Reducing Stress and Being Well

All of a sudden, we are reminded of the incredible fragility of our planet, our lives, our economy, our jobs, our savings. Perhaps we forgot that everything is at the mercy of things way beyond our control and can be taken away at a moment’s notice. While this might sound pessimistic and scary, let me explain how this reminder could be our greatest doorway into lasting happiness.

For sure, everything is unknown right now- and as humans, most of us hate the unknown. It’s biological. The unknown could provide a threat to our security and we are programmed to avoid it. We love to feel like we have things under control and that we have created predictability out of this completely unpredictable universe. For sure, I do! So much of what we focus our energy on is designed to create the illusion of control, that we are on top of things, that we know what’s going to happen next. We saved the right amount for our kids’ college, sent them to the right schools, got them vaccinated, planned our retirement and went to all our own preventative care visits. We exercised, ate right, put money in our 401K, went to church and were for the most part really good people. Last year I could have told you with relative certainty what I would be doing in 5 years or 10, as well as what my businesses and my kids would be doing, what we would weigh and how much money we would all have.  Like most of us, I spent most of my time living in a trance. A trance of delusion, believing that the way things are now will be the way they will continue to be and that my plans for the future would actually happen.

But here’s the truth- everything is and always has been unknown and out of our control. Sure, we can have an effect on many things with our individual choices, but on a broader level, nothing is really under our control. Sometimes it takes a disaster like a flood, cancer, a war or a pandemic to shake us out of our trance and wake us up. Most of us (including me) initially react to disasters by frantically trying to regain control. We want to DO something. We are convinced that this is wrong and needs to be fixed and that we need to do whatever possible to put things back to how they were before. Exactly like they were before because that was how we had planned it, and changing those plans is something we are going to fight against with all our might. It feels scary, it feels threatening… and in fact, it IS threatening, to our idea that things should be some other way.

Most of us are stuck in our story about the way things SHOULD be. The problem with our “should be” stories (and I have hundreds of them) is that they create enormous suffering when things don’t go the way we decided they SHOULD go. The constant feeling of push and pull- wanting things to be this way (craving or clinging) and not wanting them to be that way (aversion)- is one of the best definitions of stress that I know. It’s the small gaps in wanting things to be different that feel like happiness. Maybe read that last sentence a few times. I think it’s one of the most important things I ever learned.

What if we could intentionally cultivate this feeling of not wanting things to be different, of accepting reality as it is and letting go of trying to fix or change things? Would it be possible to be happier, more content and less stressed? The answer is absolutely YES! I can tell you this with certainty because I have experienced it myself, sometimes just for short moments and sometimes for several days in a row, and I have seen others become happier and less stressed this way as well. I am not asking you to believe in anything, but just to try it for yourself and see if it works.

I am not meaning to make light of this pandemic which is still in its early stages in Houston, and for sure a lot of people will suffer and are already suffering. A lot of people will lose their jobs, their sense of financial security, their belongings and even their lives. This is suffering on a grand scale. But for the great majority of us, right in this NOW moment, we are actually fine. If I can take away my wishing for the past to still be here and for this future not to come, and stay in the present moment, I am completely and deeply OK. In my particular case, the weather is nice, I have food to eat, a roof over my head and family members and friends with whom I am deeply connected. The chair I am sitting on is comfortable. My clothes are soft. This reminds me of a well-known meditation offered by Zen master Thich Nhat Hahn called “I don’t have a toothache.” Some people are not so lucky, but I venture to guess that if you are reading this, you likely have a few things to be grateful for.

One fact that I have discovered is that very little suffering (or stress) exists in the present moment (or perhaps none, depending on how small we make a ‘moment’). Stress exists in our minds and results from the push and pull of wanting and pushing away. If you think about the way the word “stress” is used in physics, it literally refers to pushing or pulling on something. The dictionary definition is “pressure or tension exerted on a material object.” If you think about that push and pull like a pendulum, right in the middle of those wide swings is a space where there is no wanting things to be different, and everything is perfectly OK as it is. No stress. Happiness. Peace.

So if you are thinking this all sounds like nonsense because we are in a pandemic- this is NOT OK, I might get sick or die, I might lose my job and my house, I might starve or have to change my whole lifestyle… this is REAL. How could ANYONE suggest that this is a time to try to find peace or happiness? My suggestion is that this is EXACTLY the time to try to find peace and happiness and to start to realize at last that happiness is not the result of external circumstances. I promise you; it really isn’t. Sure, certain circumstances make it easier to access peace and happiness, but ultimately, happiness is an inside job. It is the result of deep trust, faith and knowing that whatever happens, we will be OK. It’s the result of remembering all the difficult and challenging things that we have come through before, and all of the things our ancestors before us survived in order to give us life. We, humans, are resilient, resourceful and unbelievably strong, and we will come through this, and things will be different, and maybe that is even perfectly and deeply OK. I know that might feel hard to read, but whether you believe it or not, what will happen will happen, and the only difference you can make is how to respond.

Like all of us, I have watched this pandemic unfold for the past few weeks and months and have been observing my reactions and responses, some wise and some not so wise. I have observed the reactions that didn’t help at all and caused more suffering (like being in complete denial, drinking too much, panicking and imagining worst-case-scenarios, or arguing with my husband). And I have observed with some surprise how I have started to let those go and move into a space of peacefulness and acceptance. (At least right now- I reserve the right to drink and panic again tomorrow.) From this different space of what feels like a wise and compassionate response, I can see how this minimizes suffering, both for myself and those around me. This is how I want to show up in this situation- as a wise and compassionate force of love and rationality. It’s only from here that I can help anyone. And it’s only from here that I can be absolutely certain that I am already OK and will continue to be OK as long as I stay in the present. Right now, it’s OK.  Breathe. Accept. Repeat.

How do I want to show up? Each moment I have a choice. And each moment I can start over. What a relief to give up the fight. Now, I am not suggesting for a moment that we give up the fight against the spread of COVID-19 or give up doing everything we can to alleviate the suffering of others. It’s the fighting against wishing it wasn’t happening that I am suggesting giving up. It’s happening. Save your energy. We will need every ounce of our energy to show up in wisdom and compassion to be as helpful as possible in this crisis. Quoting Thich Nhat Hanh again, one calm person in a boat can create a calming energy that will prevent the boat from capsizing. If everyone is panicking, we all drown. This is coming from a man who escaped Vietnam in one of many, many boats that didn’t all stay afloat.

This is not about sticking our head in the sand and saying that everything is hunky-dory and the world will be a better place so let’s all just be happy. That attitude is the opposite of acceptance. It is stuffing down all the very real emotions of fear, anger, and grief that most of us have at times. Acceptance is about letting EVERYTHING in, allowing everything to belong, and letting emotions to be present and eventually pass. Emotions are literally “energy in motion” which we often block instead of allowing to pass through. I like to think of my emotions passing through my body and out an open window in the back of my head after they have given me the information that they wanted me to have.

So how do we feel peace and a sense of being OK in the middle of a crisis? Let me share with you what has worked for me and has been taught to me by many people much wiser than I am. If it works for you, great. If it doesn’t, that’s OK too.  But maybe give this a try if you don’t already have a practice that works. We have had all the time in the world to do this some other time, to put this kind of practice off until later…but I think the universe is calling us to use this opportunity to do this now. There is no other time. What better opportunity will you ever have to finally commit to going all-in on living a loving and peaceful life? It’s like the universe is hitting us upside the head and giving us one last wakeup call. We have a choice- wake up or bury ourselves in more and more layers of delusion and denial. What will you choose?

If you want to give waking up a try, here are some tips that have worked for me. It’s called a practice because it takes lots and lots of repetitions and may become a part of your everyday way of being. Like learning how to play the piano, we can’t expect to sit down and play like Mozart. Just start where you are, and keep going, every day.

  1. Sit down somewhere quiet with no distractions and simply observe your breath. Try taking 3 really deep breaths as you start to literally slow down your nervous system, then simply count or observe your breath for a few minutes. Notice how your nervous system starts to feel calmer.
  1. Thoughts will start to appear in your mind, this is the mind doing what a mind does and is totally normal. Imagine your thoughts are clouds passing through the sky. Observe them as if you are a third party- don’t jump into the thought and start running with it. Or when that inevitably happens, notice that you became lost in thought and gently and lightly come back to your breath. You didn’t do it wrong, you did what every single other human does. Welcome to having a human mind!
  1. From this more relaxed state, can you identify what you are feeling right now?  Is anger, fear, joy or sadness here? Or something else? Notice where you feel it in your body. Perhaps your chest is tight, you feel pressure in your throat, or tears forming behind your eyes. Perhaps you feel light and joyful and have a tingling feeling in your belly. Whatever it is, can you allow it to be there? Perhaps put your hand on the spot where you feel it the most, and simply allow it to be as it is. It helps me to name it. Fear. Anger. Scared. Furious. Terrified. Sad. The key for me is that I am feeling the emotion in my body, not thinking about it in my head.

If this turns into a bunch more thinking, let the thoughts pass like clouds, as an observer, and gently return to the body by focusing back on the breath. You might cycle through steps 1-3 for as long as you want to. I notice that it is a constant process of forgetting what I am doing and remembering. Getting lost in trance and coming back home. There is no way to do this badly. The way you do it is just right. There is no emotion that doesn’t belong. It’s ok to be scared angry, sad, joyful, or whatever is coming up. Everything belongs. You are perfectly fine exactly as you are and don’t need to feel any other way. And if you allow your emotions to be present and move through, they will pass. They are not you. They are just visiting. Gently let them come, and let them go.

  1. Once you have identified and felt your feelings for a while, as an observer, notice what the quality of your thoughts are right now. Are you telling a story about the future or the past? Are you worrying about a series of “what-if’s?” Can you identify that your mind is doing what minds do, which is making up a story out of bits and pieces of information in order to try to keep you safe?
  1. If you can recognize that your normal human mind is simply making up stories like we all do, can you imagine for a moment that your particular story may not be true? Taking it one step further, can you imagine that the OPPOSITE of your story might even be just as true? After all, in a situation like this where no one has any idea what is going to happen, how could your story be true?
  1. If you notice that your stories are taking you back out of your body and into spinning thoughts, return to step 2. 
  1. Can you hold your stories lightly, and not be quite so attached to them being right? Can you step back a little from the stories and be the observer. Who is the observer? This is pure awareness. Awareness is watching your thoughts. You are not your thoughts. You are pure awareness. 

You can call this process whatever you want, and while I call it meditation, others call it contemplative prayer, introspection or developing self-awareness and insight. Don’t let the word put you off; just know that it works for me and a lot of other people. And maybe you need something that works right now too.

Here are some other tips for reducing stress and anxiety and to stay well. I already talked about what I personally believe is the most important one, but most of us don’t have the luxury to meditate all day!  As a side note, scientists have proven that meditation reduces stress hormones that harm your immune system, and that meditation is one of the most important things that we can do to stay immunologically well. It’s probably no surprise, but daily exercise, play (having fun), good sleep, a healthy diet, and human connection are also super important to maximize our immune and mental health. Having sex, with yourself or a partner, is also proven to reduce stress and improve your immune response. Sex releases oxytocin which is connecting and relaxing!

So how can you use this time to add some play to your day, focus on eating better, getting in some movement (and sex) every day and making genuine connections while we are socially isolated? Perhaps you have some unplanned time off and some more time with your family, or some new opportunities to join online friend groups, support groups or women’s circles? If not now, then when? Here is a small challenge that might help push you out of your comfort zone to a new way of being!

  1. Connect with one old friend that you haven’t talked to in a while, and commit to speaking at least once a week.
  1. Notice one “numbing” activity that you drift to when you are stressed that inevitably isn’t helpful and commit to giving it up or minimizing it for 30 days (drinking too much, binge-watching TV, watching the news, being on social media, shopping online, surfing the internet, watching porn, yelling at the kids… we all have a few)
  1. As long as we are allowed to, commit to spending at least 20 minutes a day outside doing some kind of physical movement or exercise.
  1. Find something that is just fun, with no particular goal, and commit to doing it for at least 20 minutes a day for 30 days. Maybe it is dancing, singing, playing board games, knitting, painting or gardening. And of course, don’t forget about the sex!

Lastly, and perhaps most importantly, find something, anything, to be grateful for. I promise you there’s something. Right now, I can honestly tell you that I am grateful for COVID-19. This invisible virus reminded me to wake up, that life is precious, and that my happiness in my own hands. Thank you, COVID-19.

What COVID-19 Can Teach Us About Reducing Stress and Being Well

A lot of people ask me what the tattoo on my right foot means. I’m proud to say that I designed this myself after several months of considering what would be important enough to put permanently on my body,  for the purpose of reminding me about my “Northstar” whenever I forget.

As you can see from the graphic of the design, there are three similar-sounding words surrounding a tree with a separate phrase at the base of the tree supporting it all.

At first, I think it’s important to tell you that I did not invent this wisdom. And as my teacher Vinny says, “All wisdom is plagiarized- only your ignorance is original.” I also want to mention that it makes absolutely no difference what spiritual tradition, you resonate with, or, if you resonate with one at all, I believe that these words, are just true no matter what background you come from.

In the Buddhist tradition, there are a lot of lists since it was an aural tradition and lists made it easy for people to remember and pass things on. One of the lists is translated as the “three marks of existence” …or, in other words, the three things that are indisputably experienced by every human being. I have never really resonated with the common translation of these three things; “suffering, impermanence, and not Self.” To me, these particular translations feel quite dark and confusing. On a meditation retreat last year led by Vinny Ferraro, he proposed a different translation of the three truths of being human – which are that life is 

Imperfect, Impermanent and Impersonal.

Why is this important? To me, it’s because deeply understanding these three truths sets us free from the endless hamster wheel of wishing things were different than they are and denying reality- which is an exhausting and fruitless process that most of us spend the majority of our energy on.

First, the understanding that life is inherently imperfect and comes with an unavoidable amount of suffering or discomfort might initially sound negative or pessimistic … but only if you have been conditioned to believe that life should be some other way. It’s undeniable that life brings various levels of discomfort or suffering- whether it be something as simple as traffic or as complicated as sickness, old age, and death. I spent most of my life thinking that if things weren’t going exactly right, then I was doing something wrong. Someone had to be blamed because life was supposed to be perfect. And if you did everything the right way, then problems could be eliminated. Deeply understanding that this is just not true brought me a great deal of peace. This absolutely does not mean laying down like a doormat and accepting all the suffering that comes your way, but rather dropping the idea that the world should be any certain way. And particularly dropping the idea that the universe cares one way or the other about the way I think things should be. Whenever I hear myself using the word “should” it reminds me to come back to this idea and challenge my own thinking.

The second truth of life is impermanence, and we all know on some level or other that nothing in the world lasts forever and that every single thing is in a constant state of change. Yet we still fight against that knowledge by attempting to construct a future that denies impermanence. We have trouble accepting that we’re getting old, we deny when we’re sick, we can’t believe when relationships end and seem surprised when elderly people die or when our children grow up. A deep insight into the reality of impermanence doesn’t eliminate grief or sadness when things change, but it loosens the attachment to the unrealistic idea that we can keep anything at all from changing. We can’t. 

A recent example in my life that brought this to my attention was when several doctors from our group decided to leave and start their own practice. I realized that I held the strong belief that no one from our group would ever leave and that everybody would want to work here for the rest of their lives or until they retired or died. I heard myself saying to myself “it’s not supposed to be this way! Why did this happen? I must have done something must wrong.” What actually happened is what always happens- which is that businesses change and relationships change and people’s agendas start to deviate… and there’s nothing wrong or unexpected about any of this. So quickly bringing myself back to that knowledge changed a situation that could have been devastating into something that was certainly sad and disappointing but also in its own way a beautiful new beginning.

The trickiest one for me to understand is the reality that nothing in life is personal. It’s pretty easy to come up with an argument that a lot of things are personal …but wisdom comes from the knowledge that we truly are not separate and self-reliant beings and that we are deeply and inherently interconnected and depend on each other for every element of our lives. There really is no “self” that is fixed and not changing. We too are in a constant process of change. But most of us act as if we are special and separate and the world revolves around this “me.”  Another way this comes up for me is that when people judge me or have a negative opinion of me, or even when the opposite is true, this has very little to do with me and almost everything to do with the other person. I know when I judge another person that I am most likely to be judging some things that I have rejected in myself. And the people whom I admire the most generally have qualities that I wish that I had more of. So my opinions about other people have very little to do with them and almost everything to do with me. It’s not personal when somebody flips me off on the freeway and it’s not personal when one of my children does something that I am personally ashamed of, or proud of. Another way of putting this is that the world is not happening to me. The world is just happening and I am taking in the information that is available to me through my senses and creating meaning out of it. The meaning I create is completely different than the meaning that another person standing right next to me would create. Understanding that life is impersonal doesn’t disempower me, rather it has the opposite effect because it moves me from the victim position to a position of co-creativity with the universe where I can feel connected with others and take responsibility for myself. I don’t have to dwell in the stress that everyone is out to get me or that I need to impress others.

 Recently at a leadership meeting we were asked to go around the room (before we even got to know each other), and  based on first impressions were asked to pick out the one person in the room that we would like to kill. To my surprise somebody picked me, and I immediately felt like I had been personally kicked in the chest and picked out as the worst person in the room. Later when we got to know each other, my colleague who had picked me as the one he wanted to kill explained that was based simply on the fact that I reminded him of a situation that he was angry about. Similarly the person that I picked to kill sat in a certain way that I perceived as being arrogant. I really hate it when I am perceived as being arrogant. It had nothing to do with the person over there – it was all about my projections. 

Coming back to the tattoo, the tree in the middle is a common graphic sometimes described as the tree of life or the tree under which the Buddha was enlightened (in Buddhist mythology.) To me, it represents a combination of these two, and the leaves shaped like hearts represent the springing up of love and new life that occurs when these words are fully understood.

At the base of the tree, I added the words “let it be,” which to me feels like the prescription for all of this reality checking. Once I understand that life is imperfect, impermanent, and impersonal- then the prescription is just to let things be and not to circulate negative thoughts, judgments and stories but just to leave them alone. In the past, I used the term “let it go,” but I found out that many things that I had “let go” of we’re still hanging around and they hadn’t gone anywhere. So “let it be” feels more in line with my truth which is that stuff doesn’t always go away, but I can choose whether or not I interact with it in my mind and I can make a conscious decision to drop certain lines of thought that are harmful, stressful or delusional and pick up a different train of thought that is more likely to lead to peace and harmony.

I’ll end this description of my tattoo by telling you that one of my favorite definitions of happiness is not wanting anything to be different. It’s those little breaks in wanting that feel like peace and contentment to me, and so getting my mind aligned with reality and dropping the constant need to make things different than they are just allows me to be happy. Happiness is not about doing anything, it’s about just being

I invite you to try this on and see how it works for you, and connect with me to share your experiences! And you’re welcome to use this graphic and get your own tattoo. I would love to see women throughout the world celebrating life with this image on their body!

Podcasts

Talks to awaken your sexy-self and challenge the status quo.

Anxiety And COVID – 19

March 26, 2020

The Three Secrets to a Happy, Peaceful Life – Part 1

March 23, 2020

Women’s circle

Spiritual wellness

My wish for you is that you will put yourself first, without guilt, and recognize that women are leaders in our families and our culture, and we deserve to be honored. YOU deserve to be honored. If you pushed a baby out of your vagina, had one cut out of your abdomen, or even just had periods every month for years to carry our species forward, kudos to you.

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