Meditation Monday on Self-Compassion

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Do you treat yourself as you treat others? Are you kind, caring, and encouraging toward yourself? 

We tend to be our own worst critics. We easily see ourselves as “not good enough”; “not worthy enough”; “lazy”; etc. What are the judgements you lay on yourself? What is the standard you hold for yourself? Is it lower or higher than the standard you hold for others?

Compassion is an inner strength and a resource for building resilience. Compassion is caring, respect, and encouragement within the awareness of feeling and wanting to help make things right. For many of us, it is easy to offer compassion to others while, too often, it is awkward to be compassionate toward ourselves. 

Self-compassion builds our ability to cope with stress and to ride the waves of adversity or challenge. Todays meditation is a practice in self-compassion. Let’s give ourselves permission to be human during our sitting. As your mind wanders, gently remind yourself to return to your breath and your relaxed body. Let go of judgement toward yourself for wandering away from the breath or the silence of sitting.

Honor this time for offering yourself caring, kindness, and respect. When we practice self-compassion we are caring toward our feelings, we treat ourselves with respect, and we are encouraging. Through self-compassion we bring out our best and can better advocate for ourselves and our needs. 

Be on your own side. Be kind and sympathetic when you feel fear. Be warm when you are getting sick or sad. Be encouraging when you are embarking on a new venture or goal. All these are simple ways of practicing self-compassion. 

We can also ask, “How would I be with another if they are feeling afraid, insecure, or sick?” Place the same standard on yourself as you would another.  

Make this a week of practicing self-compassion and become your best. Give yourself permission to be magnificent!

**At the end of this meditation you will hear my dog barking. I left it in as it was my fourth attempt to record without external noises. A barking dog, a child, cars passing by, outdoor noises, or a cat is part of our everyday life. My own practice of self-compassion is being kind with my own desire to be perfect.**

Meditation Monday: On Light

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Welcome to Meditation Monday. Thank you for joining me in this weeks meditation. We will focus on breathing light within and beyond our body in a protective cocoon of breath and light.

Through todays meditation we will consider what positive energy we can build and share through creating our personal bubble of light. Our energy field extends beyond our bodies — we know this through research, especially, done through the Heartmath Institute. Many of you may have also seen photo’s of aura photography taken to show the extent and the various colors of energy fields. Through meditation and/or focus on breath we can change our aura into brightness.

We live in a time when more light is essential for our well-being. Focusing on our fields of light leave us with feeling protected from the chaos surrounding us in daily life. Who couldn’t use a bit more light and protection (no matter your beliefs).

My wish is that you enjoy this meditation and that you feel protected and safe in your own light.

Meditation Monday – On Loving Kindness

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May you be safe

May you be healthy

May you be happy

May you know peace

Welcome to Meditation Monday. This weeks meditation, Loving Kindness, is a meditation on mindfulness and offering peace, healing, happiness, and safety to yourself, people you know, and people everywhere. 

Often referred to as Metta meditation, Loving Kindness, is a Buddhist practice that has been extensively studied for its many benefits such as increased health, inner peace, lower blood pressure, decreased stress, and mindfulness. I use this meditation almost daily and especially when my heart is deeply affected by the plight of others. 

This week I have been deeply saddened and outraged by what is happening to people crossing our borders seeking asylum. I can only imagine the fear, helplessness, and despair as over 2000 children have been separated from their mothers and fathers as part of some ridiculous zero tolerance immigration law. And then they are being housed in tent cities in southern Texas where the temperatures are in the hundreds with no way to find one another. Why? is a question I am asking daily. I, too, feel my own helplessness in not knowing what to do or how to help.

Meditation is one thing I can do and invite others to join me. I have renewed my commitment to Loving Kindness meditation practice morning and night. This Metta practice opens my heart while offering myself and others positive healing, safety, and peace. 

If you wish to learn more of Loving Kindness meditation, both Jon Kabat Zinn and Sharon Salzburg have written about this practice that they have practiced and taught to hundreds for many years. 

My hope is that you will find this practice as meaningful as I do and that maybe, just maybe, we can create a more humane and peaceful world through extending loving kindness rather than fear. Please feel free to pass this meditation onto others so that our reach ripples toward those in need. 

May I be safe

May I be healthy

May I be happy

May I know peace

Meditation Monday: Let’s Go On A Journey

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This weeks meditation is a bit different from what we have been doing. I love to go on journeys and this meditation is a few minutes journeying to our personal and inner place of peace. Often we hear of people going to their happy place — this meditation is a simple journey to our inner place of peace, quiet, and rejuvenation which, for me, is similar to my happy place.

Every day we experience stresses, change, busy-ness, and activity. For many of us our days are quite full. I find that taking the time to sit and go to my quiet place of peace is healing and rejuvenating as well as stress reducing. Todays meditation is focused on going to our inner place of peace and quiet.

I hope you enjoy the meditation and the journey.

Books — Portals to The World and The Human Condition

Books: Inspire, teach, inform, travel, transform, perspectives, joy, love, growth, tragedy, drama, mystery, beauty, words, photographs, what’s possible, past, future, history, science, other worlds, rich characters, imagination, magic, resilience, strength, happiness, health, meaning, fear, anger, sadness, joy, laughter, adventure, ideas, creativity, connection.

and, so much more….

I recently saw a post on Facebook, a video clip that has gone viral where young people are asked to name a book. Most of them struggled to name even one. I was shocked that Dr. Zeus was the only book an adult could remember while others admit they don’t read. Was the clip made up to  encourage reading? I’m not at all sure, though if it was made up, how brilliant! It certainly left me thinking about the books I’ve read and wish to read. I was inspired to visit the library and make a stop at a local bookstore — stocking up on this month’s reading.

Books! From novels to text books, I love to read. Over the course of a year, I easily read 2 – 3 books each month. At any give time I am deep into at least two books. Always a novel that I read before bed, quiet afternoons, or rainy days. Then, there is something inspiring, like poetry or a book on nature — being inspired keeps me positively focused. I also like Informative books on positive psychology, living a better life, or a book on herbs that will inform my work.

Books allow me to travel to far off places — I am especially fond of historical fiction. Some places I’ll never get to see, some places I’ve already traveled to, and other places are on my bucket list of must see. Reading invites me to dream and plan. Of course, other stories are about places that don’t exist except in the author’s imagination which then spark my own imagination. Through reading I’ve learned about the romantic lure of Scotland, Ireland, France, Spain and Italy. I’ve learned about the rich landscapes of India, Egypt, and Africa. I’ve also learned about the brief history of the US and the many beautiful places between the Atlantic and Pacific Oceans.

Books make my day-to-day richer. If I am in the middle of a novel, my imagination is carried into my life off the page — hikes become fantasy wanderings in the woods, people become characters in my story, and I am more open to creative thinking and being. Many things I make in fiber remind me of a novel I am reading or have recently read. I’ll often change my style with the next absorbing story. For example, reading the entire Outlander series came with a wealth of creative ideas — sweaters, shawls, blankets, cowls, and fingerless gloves.

Through reading I learn about other points of view on living, thinking, and being. Reading also informs my own writing whether creative writing, articles, or blog posts.

I can’t imagine life without books and a good story. We are wired for story — it is our ancestral way of ‘recording’ history and passing on what we need to know in order to survive, live a good life, and make informed decisions for change. Books also present stories with positive messages that open us to make more empowering decisions to bring more meaning and purpose into our lives. 

I am saddened to think reading is falling out of favor. Where is the richness of a good story if books aren’t part of life? Do you read? What do you like to read? Would you like to read more but don’t know where to begin? Check out goodreads.com where you can see what others are reading.

Hey folks! Reading is essential. Go out to your local bookstore or library and wrap your hands around a good story. 

Memorial Day Meditation

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Many people think of Memorial Day as a celebratory three day weekend of picnics (and, sometimes, fireworks), parades, and the unofficial start to the summer season.

Did you know?

~ Memorial Day, originally known as Decoration Day, began after the Civil War (1864) by women who placed flowers on the graves of loved ones who died in the war.

~ Over 600,000 died during the Civil War which means that nearly everyone knew someone who had died fighting.

~ Originally, Memorial Day was on May 30th.

~ In 1971, it was moved to the last Monday in May and now includes those who have fallen in all wars.

~ In 2000, President Bill Clinton established a moment of silence at 3 pm. to remember and reflect on the sacrifices of our military personal in order to provide freedom for all.

Now, no matter what your beliefs and points of view, Memorial Day is a day of remembering, honoring, and reflecting on young women and men who have chosen to be in our military and have lost their lives while in service.

Today’s meditation is in honor of all soldiers who have fallen in war. 

Meditation Monday: Deepening You

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Research shows that those in supportive healthy relationships that are nurtured (especially in the rough times) tend to be happier. The same is true for our most personal relationship, the relationship with ourselves. 

Many people I know are uncomfortable being alone for any length of time. Many also go quickly from one relationship to another so that they are not alone. They ignore their primary relationship — the one with themselves.

There will be those times when we find ourselves alone whether by choice or in between relationships. Our relationships will be healthier when we offer ourselves self-compassion. And, our choice to be alone will be richer when we commit to be in a healthy and supportive relationship with ourselves.

Meditation is the perfect place to begin to nurture the self — in meditation we practice self-care, self-compassion, and self-love. This weeks meditation is focused on being in a healthy relationship with yourself. I hope you find some settling within yourself and embracing your self in the quiet of meditation. I also wish you joy in a deeper connection with yourself.

Meditation Monday & More on Mindfulness

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Take a mindful moment and appreciate these two baby chipmunks!

Mindfulness is a quietly active process of noticing, of heightened awareness.

Through mindfulness we learn how connected we are to the world around us. Through mindfulness we become more present in the moment. Through mindfulness we learn to let go of stress and tension in our body and mind.

This weeks meditation is continuing with the theme of mindfulness. Taking a few minutes to follow our attention in and around our body. We follow the breath. We explore the sensations both inside and around our body. Through actively noticing we expand our subtle awareness and become more present in the process.

I am glad you are here. Enjoy your meditation.

Meditation Monday & Mindfulness

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“A walk at Walden Pond”

Welcome to Meditation Monday. Today’s focus is on mindfulness or actively noticing. We will follow sensations as our attention is called to them. Mindfulness is a simple yet active practice of heightened awareness.

As we follow our attention, we’ll practice breathing into and around sensations or thoughts. We will practice relaxing around the focus of our attention to make space for the sensations or thoughts to be exactly as they are without judgment.

Yes, we can practice mindfulness throughout our day as well. Through mindfulness, we can slow down to notice more of the surroundings in our daily life. We can also use mindfulness practice to be more present and deliberate in whatever we are doing.

I encourage you to take the mindfulness in the meditation into the rest of your day. If mindfulness is new for you, consider listening to the guided meditation again and again throughout the week.

Winter to Spring: A Metaphor for Change

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The season change from Winter to Spring can be the most dramatic in the northeast US. This year is no exception besides it being later than last year with more starts and stops. With every season change there is the longing and waiting while looking for change.

Like changing a habit from one we wish to let go of to the new, positive habit we want to nourish, the change of season from Winter to Spring ebbs and flows. Each day there are changes. The signs begin small — melting snow, warmer sun, early light, daffodils and crocuses poke through dead leaves and, sometimes, snow cover. Excitement grows. Then retreat into snow again. Stops and starts. A slow change. Some habits are also slow to change with stops and starts. With each, acceptance is key.

Then one day there is a tipping point, a definitive arrival. The Spring peepers announce the change with their deafening peeps in the wetlands. The grass becomes green. Buds are on the ends of branches of forsythia, blueberries and lilacs. Coats are forgotten on our way outdoors. The newer arrivals, the Trillium, poke through. It is then I know that Spring has arrived even if there are snowflakes in the forecast (like tonight).

This season change is the most dramatic because we go from sparse, brown (colorless) cold hibernation into birth, regrowth, color, and a warming sun. The drama unfolds into splendor — the Winter blues fade into expansion, newness, and joy.

At the end of each winter, I find myself needing to change a few habits I’ve entertained over the dark winter. Habit changes are like season changes, they sometimes take time. Introducing a new behavior to replace the old requires patience. The brain takes time to carve a new neural pathway. Each day (and sometimes each moment) is making the choice to begin again — stops and starts until the new takes hold in a new pathway in my brain. Slowly the old pathway (or unwanted behavior) lets go, losing its grip on automatic pilot. There is a day where a tipping point is reached — the new becomes automatic while the old requires effort.

I find that changing habits — whether with food, exercise, addictive behaviors, or simply change — works best by introducing a new, positive behavior while preparing to let go of the old. Over time the new behavior takes up residence in a new brain pathway leaving little to no room for the old. The old is kicked out. I know it sounds easy. Not necessarily so especially with those habits that involve serious addiction and then physical detox.

Each Spring I change behavior from Winters hibernation. I feel the longing for my nature hikes as the light grows. I find that preparation is key in helping me make the choice to go into the woods instead of rolling over for ten more minutes curled up in my bed. I know I will need to transition from inactivity to stretching and moving my body through the trails. I prepare by placing my shoes by the bed or front door — creating a visible reminder to make a different choice. I get to let go of one routine for another. Gradually, I wake and put my feet into my hiking boots without an inner dialogue (sometimes an argument) and head out the door. I know I’ve reached the tipping point when I feel excitement to head outdoors and my legs have adjusted to climbing the hills I love to climb. This one is easier because the neural pathway already exists from last summer. I am simply waking it up to take over the Winter pathway.

Is there a habit or behavior you would like to change? Giving up comfort foods for lighter, healthier fare? Perhaps letting go of gluten or dairy for salads and coconut milk? Perhaps turning off the TV (or Netflix) for being outdoors or reading a good book? Maybe letting go of the extra glass of wine in the evening for lengthening your yoga practice or going for a walk outdoors?

Consider what new and positive behavior you wish to bring into your daily life. Then focus on letting go of your unwanted habit. Begin the new behavior now. Prepare to let go of the old — set a date or clear the space. Allow the new habit to take hold in a new neural pathway in your brain through practice.

You can also consider priming your environment for success. Priming your environment means clearing out the old and bringing in the new. Priming my environment involves bringing out my hiking boots, putting away my winter boots, and choosing again and again. If I wish to change food choices, priming my environment involves cleaning my kitchen — removing what I wish to let go of and bringing in my healthier choices. Sometimes I post reminders in a visible place (like a cabinet door). Priming makes my choosing easier.

Sometimes beginning again is necessary when a behavior sneaks back in (sometimes habits are stealthy and come rushing back in). Acknowledging failure is an essential part of change. I see it most in changing addictive behaviors. Sometimes I see people try again and again to change an addiction. I celebrate with them when the new habit is solidly in place.

I, also, celebrate when I recognize that my own changes have been successful. When the tipping point is reached I express my gratitude for success. What will your celebration be as we change the season fully into Spring?