Ask the Expert - Molly Black, Mindfulness Teacher
Q & A with Molly Black, Mindfulness Teacher trained in Mindful Based Stress Reduction (MBSR), recently living in Peru
I first met Molly during covid when indoor classes were stopping and teachers were taking their practice or workouts to the park. I was introduced a website to see where teachers were holding classes in Chicago parks. I was thrilled to see that classes were taking place outside. First because during the Chicago summers there is no better place than to be in a park outside. Second, I need to let off some energy from being cooped up for the later part of the winter and all of Spring with my 2 year old. I followed Molly around the city and I’m grateful for the practice. To kick off the year, we are going to start our Ask the Experts series by talking to Molly about mindfulness and her practice!
Thanks Molly for taking the time to chat with us about mindfulness, yoga and meditation.
First question: You share on Mindfulness with Molly one of your favorite classes growing up was Positive Psychology? What do you think it was about the class that you enjoyed so muchI
I enjoyed learning more about how human emotions work and how to cultivate more experiences of joy. Also the study of happiness is really interesting to me, I took another course in 2020 through Coursera that was a good addition to this class.Do you recall learning in that class about mindfulness tools and if so did it help you in your practice or was your teacher training the first time you came across the tools and techniques?
I was first introduced to mindfulness in high school. We learned about meditaiton and mindfulness. This is also when i started practicing yoga, I got more into it in college and continued my journey and am still learning new things!
How was teacher training in France? Do the French really know how to be mindful? Hehe!
Funny story, I found my Yoga Teacher Training through a friend. The company I took the training with is Canadian but they offered intensive style teacher trainings all over the world. I chose this one because it sounded like an amazing travel opportunity and the company was aligned with my values.
Ok, now the questions about mindfulness, tools and practice. What is mindfulness?
Mindfulness to me is grounding into the present moment. Being aware of yourself and your thoughts and emotions. We want to experience all of our emotions and feel, but we also want to ensure that we don’t let them completely take us over. Depending on what’s going on in your life, grounding into the present can be easier one day and seemingly impossible the next. Being gentle and compassionate with yourself, meeting yourself where you are comes first.Can mindfulness be a helpful tool for those living with serious illness and/or impacted by cancer?
I absolutely believe so. In these circumstances, I highly recommend MBSR, Mindful Based Stress Reduction. Also, everyone is different and needs/wants different things. We also change day to day, week to week etc. We have to stay flexible and open. Also, I remind my clients that Mindfulness is ONE part of your support system. We need a web of support to stay balanced, grounded, and at ease.What are some of the tools and techniques and how do they build stress resilience?
I love using body scan meditation as a mindfulness tool. It is a wonderful way to ground into the present moment for beginners. It’s something we can easily connect to.
As a breast cancer survivor, when I had my survivorship appointment with my oncologist basically sending me off on my own into a world unknown. I would be without weekly chemo treatments, scheduled surgeries and follow ups and I would be on my own to face the fear of recurrence and as they said word for word, “the biggest thing in prevention is reducing stress.” I thought are you kidding me. If you were my oncologist what would you have left me with as a guide to reducing stress?
A guide to reducing stress for you would be connecting to loved ones even if it's a check in once a week with your best friend over the phone or in person. Connecting with others is huge for our mental health. Movement is another key, even if it's a 5 min walk or a gentle stretch on your yoga mat at home. It's important to meet yourself where you are and starting your day with mindfulness helps build the foundation of your day peacefully. So when stressful things arise, you're already grounded and it can feel easier to manage.
If you are trying to start a mindfulness practice what techniques would you suggest starting with?
I would definitely start with body scan meditation then explore from there. Breathwork and movement work reallybwell.for beginners usually. Be open, curious and experiment :)
We hear breath work mentioned with mindfulness, what is it and what are different types or techniques?
Some different techniques are box breathing (inhale 4, hold 4, exhale 4), the 4-7-8 breath (inhale 4, hold 7, exhale 8) and breath of joy. Those are the most common in my experience and my favorite is the 4-7-8.
What are ways to live with mindfulness and can everyone do it?
Practicing as often as you can changes your brain and habbits. The more you do a formal practice of mindfulness such a meditation or breathwork, the more mindful your life will naturally become.
