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: Healthy Body. Healthy Mind

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Welcome to Meditation Monday!

I work with people every day who want to regain balance and healing. I often encourage clients to do regular meditation for assisting their journey back to balance. There is a growing body of research on the benefits of meditation for balance and for healing.

At work, I let my clients know what I am detecting in their pulses, their tongue diagnosis, and what I am focusing on as I design their acupuncture treatment. Even if they aren’t familiar with some of the terminology in Oriental Medicine, I try to make my explanations simple. What I know is that the person on the table then has an image to focus on for their health. My informing them of my treatment focus engages them to participate in their return to balance and health.

Today’s meditation is focused on balance and healing both body and mind. There seems to always be an area in need of healing energy that will bring us into balance. We will use the breath to direct our energy towards healing. Focusing your attention does assist your desired outcome. There is an adage I love, “Where your attention goes, your energy goes.” By focusing our attention on areas of our body and/or mind that are calling for healing we, indeed, assist in the healing process.

Though some diseases won’t be erased with focused attention (for any variety of reasons), our body will find balance and healing where it can to assist in our journey. I’ve been privileged to work with many people who found healing even though their disease eventually took over.

I hope you enjoy this meditation as much as I’ve enjoyed recording and experiencing it.

Have a great week and I hope you will return next Monday!

Meditation Monday & Appreciation

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Welcome to meditation Monday. I am so glad you are here — the more who join in meditation together, the stronger the ripples of relaxed calm and peace, even for these few minutes.

Today’s meditation is on appreciation. When was the last time you paused to appreciate? Your home. Your surroundings. Your friends and family. Yourself?

Whatever we appreciate, appreciates or grows in value. In this meditation we will move through the body to appreciate each and every part. Like gratitude, a close cousin, appreciation is an uplifting and empowering practice that leads to greater happiness.

I hope you will gain more appreciation of your body and all that it does for you.

See you next week!

Ten Minutes For Me ~ Meditation Monday

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I am so glad you are here. This meditation is a break for you — ten minutes to step away from the busy-ness of your life. Meditation helps overcome stress, worry, and overthinking, then leading us to a calm center. There is no magic although it can feel very magical to unplug, be quiet, and to take a few minutes to simply follow your breath.

Over time, meditation does calm our minds so that our thinking slows down. Too much thinking leads to unhappiness. Meditation allows us to be more mindful and settle into the present moment where there is no thought, only presence. Meditation is the practice of cultivating a relaxed and focused mind.

Let’s sit together and step back for another perspective by simply following our breath, then see what happens.

Meditation Monday on Peace

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This weekend has been focused on change through the inspiration of youth marching in Washington DC and over 800 marches around the world. Watching the youth of our country step into leadership around gun control has filled me with hope. Listening to their passion through their speeches – many survivors of useless shootings – has inspired me to continue working for peace.

What these students have organized and carried out in a little over a month is more than impressive. They have begun a movement in our country that I am certain will continue. The youth of the world are becoming politically involved and are using social media as their tool to spread their message worldwide. I do believe they will be a force for positive change in the coming elections.

I am reminded of the marches for change that happened in the 1960’s — it was a time of rippling transformations and a major wave of change. It is time again for change and our youth are leading the way. I am grateful!

This weeks meditation is my offering for cultivating peace, love, and hope within us and around us. Remember, the more people who meditate together the stronger our collective energy becomes. My lifelong quest has been for peace, even if global peace seems impossible. Today, I feel hopeful that more peace within might be possible.

My hope is that you will consider sharing this meditation with others so that a wave can be created of more and more people joining in meditation.

 

It’s Meditation Monday

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Welcome! It’s Meditation Monday and I am so glad you are joining me.

This weeks meditation is focused on Mindful Awareness. As with all meditation, the breath is always a way to return focus to the present moment. Mindful awareness is a practice of noticing what you feel; what sensation, emotion, or thought captures your attention; or how your body is positioned in space. Mindful awareness also means simply noticing without needing to do anything about what we are aware of in any moment. Mindfulness invites you to actively notice without judgement, no action, and no response beyond noticing.

I am glad you have joined Meditation Monday. Whether you are a beginner or a seasoned meditator being guided in meditation creates a ripple of many meditating together.

Have a mindful week!

Yes, It’s Meditation Monday

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Welcome to Meditation Monday!

Here in Massachusetts we changed our clocks last night into Daylight Savings time. What this means today is that it is still light outside and I am a bit disoriented. I don’t really understand why we continue to change our clocks both in the Spring and Fall. I see it as going into jet lag without the vacation or memories! I know that in a few days my body will adjust and I will enjoy more light in the evenings so I can spend more time outdoors.

Now it is time for meditation. This weeks meditation continues with a focus on the breath and adding a visualization of light with the breath. I find adding a mental focus helps me to let go of my thinking mind more easily. This week we’ll also meditate a few minutes longer.

I hope you are enjoying joining me in meditation. There is strength in numbers. I remember how powerful meditations were when living at Kripalu Center and meditating with many people on a daily basis. I found it much easier to dip deeply into my inner experience while feeling supported by the energy of the group meditating together. As you settle into this guided meditation imagine that you are meditating with a group and feel supported on your inner journey.

Of course, passing it along to friends and family who might join you will widen your tribe of weekly meditators. The more ripples of relaxed calm, the more light and peace we can send out into the world.

It’s Meditation Monday

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Welcome to Meditation Monday.

I hope your week has been filled with calm, especially if you were able to begin last week with meditation. If you are a beginner or a sporadic meditator, I encourage you to bring more meditation time into your life — even 2 – 3 times each week for 10 minutes reaps many benefits.

Each week I’ll have a focus to the guided meditation. Todays focus is more on the breath — deepening the breath and adding some control to our inhalations and exhalations.

In every meditation I will include a period of silence (or contemplation). During the silence you can continue your focus on your breath or allow your breath to settle into its own rhythm in silence.

I hope you enjoy the guided meditation and will check in each Meditation Monday for a new guided experience.

Please, pass it along to friends and family. I do believe that the more of us meditating, the more peace and calm we offer the world.

Consider following my blog to remain updated on weekly meditations as well as posts on health and happiness that will, hopefully, enrich your life.

 

Meditation for Stress Less Living

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Welcome to Meditation Monday — a new addition to my blog. Each Monday (as much as possible, anyway) I will post a recorded meditation for you. Below is the link to the meditation. I hope you will enjoy it!

Meditation has been my daily practice for most of my life. The benefits of meditation on health and happiness are growing as more research exists (especially on the benefits of Loving Kindness Meditation). Of course, the recent research simply reflects and affirms what I and many have experienced through regular practice.

What is meditation? Meditation is practice of contemplation that can be practiced in many ways — following the breath, focusing on loving kindness, eye gazing on a candle or photo, prayer, or using a mantra or affirmation to focus your mind on peaceful quiet. Meditation is integral within every religious and spiritual approach. Contemplation is an important practice for experiencing inner peace and devotional prayer. Quietly sitting for several minutes or more a day is how to begin meditation.

In my work, I recommend meditation to many of my clients. What I often hear in response to my suggestion is, “I’ve tried and can’t”, “I can’t meditate. I can’t empty my mind.” After several unsuccessful attempts to experience a silent mind, they stop trying. However, the myth of meditation is that we can empty our mind of thoughts.

Consider this. Our mind’s job is to think. Instead of trying to empty your mind from thought, acknowledge the thoughts that continue while sitting. Practicing meditation is learned by sitting in quiet, gently breathing in and out, noticing thoughts that drift by, letting them go, and refocusing on the breath (or whatever you choose to focus on). A quiet mind? That comes with years of dedicated practice and, even then, the mind continues to think, only slower. A mind without thought is momentary.

The benefits of meditation keep me taking the time to meditate daily. Meditation cultivates more happiness and peace in life; increases focus, creativity, memory, and compassion; decreases the experience of stress and anxiety overall; builds self-esteem and intuition; offsets the aging process of the brain; lowers blood pressure; and improves our health.

How to Meditate? Schedule the time to sit, stand, or even walk in order to calm your nervous system, quiet your mind, and experience focused awareness. Use this dedicated time to turn off the tv, radio, or even music so that you can experience a settling of your nervous system even if thoughts continue. I encourage the same time of day so that it becomes a consistent practice.

Initially, it is helpful to listen to a guided meditation. A favorite for many is the app, Headspace. There is a convenience to Headspace because you can listen from your phone anywhere. Search Google for ‘guided meditations’ and you will find many teachers who offer free guided experiences. I suggest listening to several of them to see who’s voice you resonate with most.

I will be posting a weekly meditation here. My intention is “Meditation Monday’s” so that you might use my guided meditations throughout the week. Let me know what you think. Enjoy!