From Elementary School to Presidential Candidate

The week that was ...

Exciting to read about the wonderful response from students at a Belle River elementary school who started a new meditation club to help them become calmer, nicer and more focused at school. 

Student Dayne Bensette says that the club helps him calm down 

"Sometimes I have a lot of stuff that I do and everything is in my head and I can't think so the meditation club helps me just think of breathing," .. "I have so many things to do at school, sometimes I even get into fights with my friends and it really helps."

Another student said "I liked when we laid down and we thought about our body," .. "It taught me how to think about my body instead of other stuff."

The principle of Pavillon des Jeunes started the meditation club after learning to meditate herself and feeling that it could be something students could also benefit from. The club meets once a week during the first recess of the day.

"If this is good for me, it would probably be good for the students too," she said. "If it helps them to be happy, if it helps them to be kinder to one another, then I would be so pleased with that."

Full article

AND .. then there was the report that Hilary Clinton recommends meditation and deep breathing to “just slow yourself down.”

When asked by WABC’s Joan Hamburg if she meditates, Clinton said, 

“I haven’t been doing it as regularly as I used to, but I can meditate. . . . [Meditation] has helped me a lot . . . Just slow yourself down, do that deep breathing that can give you a sense of relaxation and groundedness . . . You don’t have to sit with your legs crossed in some quiet room. Literally, you can do it on a plane, or in a car.”

Full article

Re~Lax Mantra

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This week we explored .. The Re-Lax Mantra 

A mantra is a word, sound or syllable that can be repeated silently or out loud, over and over, in time with the breath. The constant repetition of a mantra over time begins to weave into the sensation of the breath, so our mind becomes fixed on the slightly hypnotic sound and rhythm of the words.  This is what stills and centers us.

If, in meditation, you find it difficult to stop the mind from jumping about, then try repeating a simple mantra to help block the multi-track communication channel, so the mind cannot feed alternative thoughts.  This enables us to block distractions by concentrating on something else .. words replacing words.

Most of us are unaware (until we meditate) of the constant stream of inner dialogue that is going on in our mind stream .. the mind talks to itself endlessly, and while we may be unaware of exactly what we are saying to ourselves, it is this dialogue that is the basis on which we form our experience of the world.  Our mental commentary influences and colours our feelings and our perceptions of reality.

Mantra that have meaning or significance to us, can have a resounding impact on our meditation .. through the gentle soft positive words of 're-lax' we give strength to our intentions and find a deeper understanding and association with the word.

"RE-LAX" MANTRA MEDITATION 

* Adopt your preferred posture, this could be sitting, lying down or kneeling.  Make sure you are relaxed and comfortable before you start, perhaps starting with a short Meditative Exercise to settle and focus.

* Start by bringing your attention to your breath.  Allow the breath to move to its own natural rhythm, do not try to change or control the breath in any way.  Simply become aware of the inhalation and the exhalation .. and the gentle rhythm of the breath.

* When ready, begin to incorporate the mantra "RE-LAX" with your breath, repeating silently to yourself as you BREATHE IN "RE", and as you BREATH OUT the second syllable "-LAX".  Don't try to force your breathing into any particular pattern .. just keep breathing normally and match the recitation of the mantra to your breath.

* If you become distracted with a sound, a thought, or a sensation, just remember to be kind and gentle with yourself .. and on your next inhalation start again with "RE" .. "LAX" ..

* Continue to repeat this mantra for as long as you need to or feels comfortable to do so.

* When you have finished your meditation practice for today .. notice how you feel.  Do you notice a deeper sense of calmness and ease? Is your breath smoother and deeper than before you started?  How is your mind stream?

Other modern mantra you may like to tray include .. ''LET GO', 'DEEP PEACE' or 'BE STILL'.

"wherever you go .. go with all your heart"

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Releasing the shoulders

I sit too much. 

I sit to meditate twice a day and then some (ie meditation classes most days of the week). 

I sit to write, blog, work on my newsletter and website. 

Quietening the Mind

I am soon going to be on a plane .. heading off to a magical island for some rest and relaxation.

Ten years between plane travel (and a good solid holiday break) is not a healthy option for anyone .. and this is where my meditation practice has been invaluable over the last few busy years.

Each morning I have the opportunity to sit with my 'best friend' and rest.  Each morning I am gently held by my practice to find that place within me that is quiet and still and spacious.  And in that space I can find peace, I can sort through and let go of things that no longer serve me, listen to my body and tap into my creativity.

Each morning on my cushion I am restored, nurtured and supported.

But a holiday in the sunshine ~ well that's something magical and you can follow some of my travel adventures on my Instagram page over the next few weeks.

I am really looking forward to being closer to the water, resting under the blue sky, listening to the sea breeze in the palm trees and meditating with the setting sun.

Water is an image often used when discussing meditation.

If you imagine the mind as a vast expanse of ocean, our daily chattering thoughts are like the waves that continually rise and fall, chopping up the surface and distorting our view of the beauty below. 

Sometimes the waves are wild, dark and tumultuous .. they toss us around and make us edgy, anxious and weary. 

Sometimes the waves are just a gentle ebb and flow, a lapping rhythm that naturally calms us allowing us to more easily 'let go' and relax into the flow of life.

When we dive under the water .. we leave the waves overhead and immerse our body/mind into a deeper quiet and stillness. In meditation we remain aware of the waves (thoughts) occurring above us, but there is no need to engage with them, instead we relish the opportunity to swim deep below the agitation and touch a sense of real freedom. 

Most of the human body is made up of water, somewhere between 60-80%, so we are naturally a part of the great body of water around us, also effected by tide and lunar cycles. In the Buddhist tradition the symbol of water denotes purity, clarity and calmness .. reminding us to cleanse our minds and attain a state of purity.

* sea air is charged with healthy negative ions .. these increase our ability to absorb oxygen, thus helping to balance our levels of serotonin (the chemical associated with mood and stress)

* Listening to the waves alters and mellows the wave patters in the brain .. soothing us into a deeply calm and relaxed state.

Hot weather delights:

* drinking plenty of cool water with jingly ice

* being still more .. body and mind

* reading, feet up, on the couch with no guilt

* sarongs and bare skin

* ice cream .. or better still .. fresh green apple gelati

* cool red grapes eaten straight out of the fridge

* a dip in a friends pool or a late afternoon beachside plunge

FREE Monday Meditation Musings

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Earlier this week I was sharing meditation with a lovely group of teachers at a local College .. one of the participants spoke about her own meditation practice which was Trataka Meditation.  I introduced this type of meditation in our Monday Meditation Musings : 28 June 2010

'Thousands of candles can be lighted from a single candle,
and the life of the candle will not be shortened.  
Happiness never decreases by being shared"
[Buddha]

Nine Round Breathing Technique

A Meditative Exercise. 

A simple focusing technique that can be done at the beginning of your meditation practice (to ground and connect with the breath) or as a daily meditative exercise when you need to relax and let go NOW!

This meditative exercise is especially useful when you are highly agitated or excessively active.

Find yourself a space on the floor or in a chair - extra nice if you can find somewhere with a little natural sunshine - and if you have the luxury of time and space, cover yourself with a blanket and ensure you set a comfortable position.

Close your eyes.  Settle.  Realise that in this moment there is nowhere you have to go and nothing you have to do.

Feel the warmth of your body, the light and sounds outside.

Take a moment to just inhale and exhale through the nose - gently bringing your attention to the fact that you are breathing

Notice the rhythm of your breath.

In the Nine Round Meditative Exercise we hold our attention (our focus) on the gentle movement of the air at the nostrils.  As you inhale, notice the slightly cooler air at the entrance of your nostrils .. as you exhale, notice the warmer smoother movement of air.

In this exercise we place our focus on the flow of air into each nostril separately:

1. For three rounds of breathing (breathing in and out is one round) – imagine as strongly as you can that you are breathing in through the left nostril and out through the right

2. For the next three rounds of breathing – reverse the process, and imagine as strongly as you can that you are breathing in through the right nostril and out through the left

3. For the final three rounds of breathing – focus on breathing in and out evenly and smoothly through both nostrils

4.  Repeat this exercise .. in fact, you can repeat this exercise as many times as you wish or have the time for.

In meditation we deeply relax the body and calm the mind.

After meditation we re-engage with our day and our tasks with renewed energy and awareness.  Allowing the mind to still and the breath to release (through the practice of meditative exercises) we clear away the noise and debris of the mind, and allow space for new thoughts to arise.  In this spaciousness healing happens.

Adopting this simple exercise for just 15 minutes a day .. you may transform yourself and those around you.

Namaste 

The Breath of the Breeze

Last night (Monday) was a beautiful and balmy evening in Melbourne .. the day had been unusually warm (32 degrees), there was a big, full harvest moon in the sky and the sunset presented as a striking vivid pink .. far off into the distance you could see fingers of rain connecting the watercolour sky with the sea. Very beautiful and very still.

It was my turn to lead the Simply Silence group and, as is often the case, I allowed the mood of the evening to lead my thoughts about what our meditation practice might be. We started with a very gentle and natural reaquaintance with the breath (a Breath Awareness meditation) .. a practice that most individuals can participate in .. a universal meditation practice since we all breathe! and also a great grounding practice after a busy day at work.

As the room, the body and the mind stilled .. my awareness was drawn to the very slight and gentle touch of the breeze on the skin. The breath of the breeze touching the skin. During the guiding stage of the practice I suggested we broaden our awareness to rest with this simple touch of the air on our warm skin, noticing where it touched the body and how the body and mind responded. Focusing our awareness on one of the senses is a wonderful way to deepen our meditation .. just allowing the mind to shift from 'thinking' to 'sensing' ..

Touch is the first sense that develops in the womb, and our skin is actually the body's largest organ .. exquisitely rich with nerve endings! While we spend our day touching (computer, iPod, phone) we have filtered out most of the sensory stimuation. Massage is a beautiful way to revisit the sensual sense of touch (mentioned here) .. but last night .. the dance of the breeze on warm skin .. was a beautiful and inspiring anchor for our meditation. I hope everyone enjoyed this practice as much as I did :)

Doing Nothing ..

Sitting silently

Doing nothing,

The spring comes

And the grass grows by itself.

This haiku, a Zen poem by the Japanese Zen master Basho, trasmits the very essence of meditation.

The first word, sitting, reminds us that we begin with the body, and as the body becomes relaxed and restful, the mind will become more silent. You are not doing anything, simply delighting in rest. There is no hurry, no worry, expecting nothing, simply waiting. The spring comes, not because we willed it, but because in the natural rhythm of things, it will come; it is bound to.

Once you have understood this, then you know the greatest secret - that there are things that you cannot do, but can only allow to happen.

From 'Lunchtime Enlightenment" by Pragito Dove, Published by Penguin Group, 2001.

Chakra Meditation

We are currently reviewing Chakra Meditations in our Monday Meditation Musing (this is our free e-note .. each Monday delivered to your inbox and the best way to start your week).

Ancient Indian Yogic literature introduces us to the special energy centers in the body called chakras. In Sanskrit "chakra" translates to 'circle' or 'wheel' and describes the energy network that lies in the body .. the 'storehouse and transmitter' of universal energy. The chakra's are often portrayed as spinning wheels of light energy, and each chakra has an associated color and sound (mantra). The chakra energy network is also found in native American cultures and Hebrew Kabbalism.

Chakras are viewed as the junction points between mind and body, and each chakra represents a particular dimension of human life. When our energy is flowing freely the chakras are said to spin brightly and we feel grounded, confident, powerful and connected. When our chakras become blocked or obstructed we start to feel constricted and obstructed from our essential selves and may experience physical dis-ease.

Regular meditation is one practice that keeps the Chakras balanced and vibrating effectively.

The seven major Chakras are:

Root Chakra : Base of Spine (color Red and mantra 'LAM')
Pelvic Chakra : Deep in the Pelvis (Orange, 'VAM')
Navel Chakra : Solar Plexus (Yellow, 'RAM')
Heart Chakra : Center of Chest (Green, 'YAM')
Throat Chakra : Thyroid (Pale Blue, 'HAM')
Root Third Eye Chakra : Between the Eyes (Purple, 'SHAM')
Crown Chakra : Crown of the Head (Gold or White, 'OM')

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"Only from the Heart can you reach the sky" Rumi

Spring Sunlight Meditation

This is taken from a recent Monday Meditation Musing (11th Sept.) and is perfect for this Spring weather we are finally experiencing!

Our modern world controls so much of our environment, with constant air conditioning and central heating, that it is very easy to disconnect with the natural cycles of the earth and lose our appreciation for the inner changes that unfold with each of the seasons.

Instead of practicing our meditation in our 'usual' space .. Spring is the ideal time to move your meditation seat outside .. so that you can broaden and engage your sense with the unique colors and smells of nature. Research shows that people who appreciate nature are generally happier and calmer, and that light is recognized as essential for the regulation of our internal clock which then controls our hormone production, sleep and energy levels. Sunlight, fresh air and greenery nourish our body and soul. Taking our meditation outside allows us to feel the subtle change of season, nourish our senses and restore our connection with the web of life.

SPRING SUNLIGHT MEDITATION

* Start by settling into a comfortable posture with the body facing the sun. This is best done earlier in the day with the rising sun or later in the afternoon, being aware of the great potency of the sun in Australia and avoiding the 11-3pm hot sun.
* Place your hands on your knees with the palms facing up, the thumb and index finger of each hand gently touching forming a little circle.
* Spend a few moments appreciating your surroundings .. the fall of the sunlight on the grass, the wind in the trees, the awakening birds and the new growth around you.
* When ready close your eyes and simply become aware of the touch of the sun and breeze on the body.
* Imagine opening yourself up to the sun's energy all around you.
* As you breathe in, think of your body soaking up the light, energizing and nourishing the body. As you breathe out, allow the body and mind to let go of all that is unnecessary, worn or tired. Breathe out any tension, holding or stale air from the lungs.
* Breathe in the sun's energy through all the pores of your skin.
* Breathe in the sun through your arms, your legs, your face and your chest.
* Breathe in the sun through your forehead and your fingertips.
* Feel the sun soaking in through the soles of your feel and the palms of your hands.
* Breathe in the life giving energy of the sun and the fresh life of the world around you.
* Rest with our eyes closed and the gentle sun on your face.
* Pay attention to the experience and sensations that arise from sitting in nature.
* Notice the soft breeze on your skin, the sounds of life around you, the fragrances in the air.
* Open to whatever comes to you without judgement or commentary.
* Allow the body to rest deeply and the mind to clear.
* Keep connecting with the breath moving and the energy flowing through your body.

When you have finished your meditation take some time to linger a little longer with your eyes open. Investigate the world around you. Find something that touches your curiosity and delight. Engage your senses. What touches your eyes, your ears, your nose? What touches your sense of wonder?

Ten minutes every day just sitting quietly in nature to experience silence and sunshine on the skin. Nature teaches us simplicity and rhythm. As our senses are naturally more awake in the outdoors we often find our meditation to be more grounded and that our mind rests a little easier into stillness.

Focus On : Jenny Moore, Natural Lifestyle Company

You may have read about my beloved meditation timer .. the one that sat beside me for many years of meditation practice then mysteriously stopped chiming for me .. and my recent discovery that the beautiful Zen Meditation Timer(s) are now being sold in Australia .. by the Natural Lifestyle Company.

Jenny is a Director of the Natural Lifestyle Company who specialize in importing and supplying a range of high quality products, designed to 'enhance lifestyle and promote a more healthy and eco friendly environment'. And one of their key products is the amazing Zen Timer range. I met Jenny at the Conference .. and recently asked her if she would share with us her journey with meditation .. thank you so much Jenny .. very inspiring!
Tell us about meditation in your life
Mindfulness Meditation and products and techniques to help incorporate meditation into every day life.
How long have you been practicing, or working in this area?
I have been practicing meditation inconsistently for over 20 years. Over the last 2 years my practice has been much more regular and rewarding and yet funnily enough, much less structured. I have been working in and around meditation and lifestyle choices for over 10 years.
How did you ‘find’ meditation, and how long have you been practicing meditation?
In the late 90’s, after working at a major retail head office for over 10 years, I took a leap of faith and took on the role as Marketing Manager for a new concept store – The Lifestyle Shop. This is where I first met an array of interesting, like minded people and was exposed to products and books that inspired me to start a journey on a different path in life. I have been practicing mediation since those early days, dropping out for a year here or there but now as one of the Directors of the Natural Lifestyle Company – working in the industry again has reminded me how important daily practice is.
Do you have a regular practice – daily, weekly, other?I feel very fortunate in that I have finally cross a threshold where I feel that I meditate almost daily. I try to incorporate mindfulness meditations into everyday activities like doing dishes and walking the dog and this becomes my regular meditation practice.
What inspires you to keep meditating? Returning to your practice?
I attend a fortnightly meditation group in Elwood and visit an Ashram in Daylesford every three months or so to keep me inspired and energetic. I read as many different theories and thoughts on lifestyle and meditation as I can as I love to constantly challenge my beliefs and be inspired by different ideas. My mindfulness bell goes off every hour or so to remind me to take a second and breath, reflect or simply have a mental break.

Why meditate?
As a single parent, Director of 2 companies, and a working mum, I am constantly time challenged. Mindfulness meditation helps remind me of the importance of the things we take for granted. Meditation allows space and time for my thoughts to take a break – or for me to simply day dream if that’s what I choose at that moment. Meditation time is my time. It’s just me in there and I can choose how that is going to be.

At a mediation conference recently a speaker reminded us that it’s not what happens in the hour or so we meditate that’s important – it’s the benefit over the next 23 hours that is truly the experience. I love this idea as it takes away the pressure of a perfect practice.
Do you have a particular technique(s) that you have found most suitable for you?I do. I like to spend time in the mornings while walking our dog opening up to acceptance and giving gratitude for another day and all that happens in it. “And So It Is” is my mantra. I find in this way the day unfolds exactly as it should. During the day, my mindfulness bell gives me a reminder to spend some time in contemplation. Check in with Me. How am I doing? Are we ok? Then of an evening I spend ½ hour or so before bed just being. No pressure, no expectations.
Have you a dedicated space for your practice?In my life, my home and my work I make space internally rather than physically to practice meditation. I do always light a candle as a focus point though. I try to meditate with my eyes open or invariably I fall asleep and miss the whole thing.

Have you attended a meditation retreat?
I have been to The Santayana Ashram at Rockland in Daylesford and The Ian Gawler Foundation, and once as a special treat to Gaia Retreat and Spa in Byron Bay. All of these places are great as a reminder and inspiration point.
Any favorite books/CDs/Resources that you might share with others?My meditation practice has taken a turn since using and selling the beautiful Zen Timepiece. I set it to go off during the day as a reminder to be mindful and also when I am in meditation as a gentle way to bring myself out of the experience gracefully. I also use the clock to wake up which puts me in the right frame of mind immediately to start a day of mindfulness.

Any thoughts you might share with those who are new to meditation?
At my meditation course recently we talked about The Permission Technique which I find very liberating. It is basically going easy on yourself when meditating, not expecting anything and being kind to your thoughts. For people new to meditation this is a lovely gentle technique that eliminates the pressure of performance anxiety in a meditation practice.
7 Random things about you?I love being a parent and truly believe the earlier we teach our kids about mindfulness the better.
I took my 7 year old back packing around Europe a few years ago on my own for 8 weeks. It was the best time of my life.
I am so glad I remembered about the Zen Clock Range 10 years after I was introduced to them – It has changed my working and personal life.
Relationships are the core of my life.
I have a dog for the first time in my life and now understand why everyone says they are mans best friend.
The smell of Daphne flowers in winter is the best smell in the world to me.
Putting on my gumboots and lighting a fire at our caravan in Daylesford automatically transports me from the stress of everyday life in the city to a place of peace and gratitude. It is my favorite place to practice mindfulness.

(Please take a look at the Natural Lifestyle Company and give Jenny a call if you have any questions regarding the Zen Timer(s)).

Sky Gazing Meditation

I feel blessed every time I walk into our space for class .. meditation is special here as we have the opportunity to be present to the constantly changing sky and water, right at our feet. This is the sunset from two weeks ago .. finishing our meditation and opening our eyes to this vision is just magical.

While we still have a few weeks of warmer weather and balmy evenings (even if the air has become a little crisp) .. we have a wonderful opportunity to explore the magical unfolding of dusk and the night sky, with a leisurely evening walk. Sky Gazing Meditation is an elemental Dzogchen meditation and leads us into a harmony and oneness with nature, dissolving into the infinite by becoming one with the open sky.

Sky Gazing Meditation
(from Lama Surya Das 'Awakening The Buddha Within')

Close your eyes. Still your hands. Have a seat. Take a deep breath, and let it out. And another. Relax. Let go. Drop everything. Rest naturally, and at ease.
Just for a moment, let everything pass by like waves in the sea, like clouds in the infinite sky.
Simply observe. Be still. And Know. Everything is right here.
Let it be.
Leg go and let be.
At ease. Nothing more to do. Nothing to figure out, understand or achieve.
Simply present.
Natural. At home and at ease.
Know yourself.
See things just as they are in the present moment.
Breath in and out. Deeply and slowly. Letting it in, letting it out. Letting go a little more with each breath.
let everything quiet down naturally, by itself.
Breathe, Smile, Be Aware.
Now .. Open your eyes.
Raise your gaze .. Look at the sky.
Space, like mind, has no beginning and no end.
No inside and no outside. No actual form, no colour, no size, no shape.
Mingle the gaze with space; merge mind with infinite, empty space
Dissolve into space - spacious awareness.
Cast the breath into space, following the out-breath - out.
Gaze freely in vast space, into the open sky.
And let go, let go, let go.
Breathe out.
Breathe the sky in and out, and breathe and dissolve into the sky with your out-breath.
Breath out. Open up.
Let it all go.
Let be.
Drop everything, past and future, body and mind.
Mingle with the sky and slowly.
dissolve totally
into the spacious luminous
joy of meditation.

Chocolate Meditation

Last night in meditation class we were discussing Mindfulness practices, and I included one of my favourite meditations on mindfulness .. the chocolate meditation!

There is always a giggle, a look of disbelief .. and then simple joyful surprise .. when I unveil a platter of tiny squares of lindt chocolate .. how can this be a meditation?

Mindfulness is the practice of cultivating a clear and non-judgmental awareness of what is going on in the moment .. and moment after moment. When we are engaged completely in what we are doing .. with no judgement or commentary .. a whole new world opens up to us and we shift internally to a sense of calmness and balance.

Mindfulness of Eating is the practice of paying attention to the act of 'eating' .. the tastes, textures, smells, movement, colour and design of our food, our presence to the meal, and the full experience of the body eating. Mindfulness of Eating is a beautiful and quite moving experience .. perhaps you can remember a sublime moment when a particular meal or dish brought all your senses alive. I fondly recall attending a one day Zen Sesshin and experiencing the most beautifully presented and tasty meal .. visually exquisite, I smelt the food as it arrived to the table, and sacredness of eating a meal in silence .. each mouthful an invitation to be present.

We are surrounded by flavours, textures, aromas and appealing colours and designs in food, however we very rarely take the time to notice. We tend to rush quickly through the purchase and devouring of our food, forgetting or simply not noticing that we have this opportunity to slow down and enjoy the moment - this is what life is all about!

Chocolate of course makes this experience just a little more fun .. a little more indulgent .. and the most common comment I hear after the practice .. is how amazing that small square of chocolate was, how satisfying, how intense the experience. Its great fun!

Loving Kindness Meditation .. let us begin

"May you be happy
May you be peaceful .. at ease
May you accept yourself just as you are
May you be free to live and love fully"

At this time of the year when we are celebrating (Christmas, Thanksgiving, Hanukkah) we are reminded of all the people we love and care about; some near, some in far off lands, some no longer with us. Based on the Buddhist practice of Metta, this is a wonderful time to be still and in our meditation radiate a gentle and peaceful love, and wish for happiness, to ourselves and others.

Metta is a Pali word translated as 'love', or more often 'loving kindness' .. an unconditional wish of wellness for all, an openhearted offering of kindness and caring.

Based on the traditional Buddhist practice of mettā bhāvanā ("cultivation of mettā") in this meditation we silently repeat some classic phrases, systematically offering loving-kindness first to ourselves, then to a loved one, a dear friend, a neutral person, someone we find a little difficult .. and then to the entire world.

At times when I silently fear for someone's well being, or weep for their misfortune or pain, in this practice I am at least able to offer them a deep wish for happiness, peace, acceptance and love. Sometimes that is all that we can do...

.. offering metta to ourselves:

May I be happy
May I be peaceful … at ease
May I accept myself just as I am
May I be free to live and love fully

.. offering metta to others :

May you be happy
May you be peaceful .. at ease
May you accept yourself just as you are
May you be free to live and love fully…

And please don't worry if you don't truly feel the love and heart warmth for others .. it is much more important that our intention is there .. to at least begin to open to others .. in this way our meditation helps us shift our focus .. from getting love to creating it .. from 'I' to 'us' .. from controlling life to embracing it ..

Are you listening? .. Jack Kornfield Listening To Our Song

... beautiful ...

The Half-Smile (Spot) Meditation

If you look at a picture or statue of the Buddha you are likely to see him holding a small upturning of the mouth, a relaxed and easy half-smile.

Smiling has been confirmed by modern psychology as having very positive effects, sending messages to the brain that everything is okay and assisting us to feel better. The smile also deeply relaxes our facial muscles and leads to the whole body feeling more relaxed. When you soften muscles in your cheeks and eyes, the edges of your mouth naturally turn upwards - and facial tension dissolves. Studies have shown that holding any particular facial expression can mimic in us the feeling of that emotion .. and marked changes can be found in our autonomic nervous systems solely from our chosen expression.

The half-smile has been shown to help stimulate positive emotions thereby purposefully attracting peacefulness .. even when we don't feel like smiling!

Instructions: for three rounds of breath lift the corners of the mouth ever so slightly .. into a gentle 'half smile' and hold that position for the duration of the practice. Our focus is on the sensation of the half smile (I recently heard this referred to as .. 'mouth yoga').

Morning half-smile: Place a small sign by your bedside with the word "smile". When you awaken this serves as a reminder to hold the half smile while focussing on three rounds of gentle breathing. Watching the inhalation, watching the exhalation and maintaining the half smile.

Stressed half-smile: If you manage to catch yourself starting to react to something or someone .. implement the half smile immediately! Maintain a beautiful half-smile while quietly inhaling and exhaling for three breathes: smiling internally and externally.

Waiting half-smile: It is estimated we spend at least 20minutes a day standing in a queue .. at the bank, waiting for an appointment or at our desk waiting on-line .. ahh, the perfect opportunity to practice the half-smile. (Might we find better customer service following our half-smile practice? .. let's see)

Spring has arrived ...

“In the cycle of nature, Spring is the new year”

Spring .. how magical is it to watch our world slowly awakening from it slumber, witnessing the pulse of nature quickening as we transition to blue skies, perfumed breezes and luscious warm weather.

Can you hear Spring calling? .. the floating warm breeze encouraging us to throw open windows, clean out cupboards, pack away blankets and heaters, and detoxify within & without. Taking the time to harmonize with this natural rhythm honours our connection to the natural world cycle .. embracing the season of rebirth and renewal.

Spring is very much about cleansing, breathing, opening our bodies to the blissful fresh air and sunshine .. so too it can beckon us to consider stretching our personal horizons.

Savour springtime by simplifying and clearing your life .. commit to allowing only those things that truly revitalize mind, body and soul into your spring life.

Shedding the Winter Coat
Finally we can start shedding the ‘winter coat’. In Ayurvedic principles this means lightening up physically, mentally and emotionally : eating lighter and more wholesome foods, practicing yoga, pranayama (breathing techniques) and (of course) meditation to enable prana (life energy) to move more freely within our body. In our homes now is the time to throw open the windows on those sunny days, simplify furnishings, put away clutter, gift those items no longer important in your life, and store away the throws & slippers. Bring in some lighter colours into the home palette, natural, breathable fabrics (cotton, linen, organic), and remember to joyfully freshen the space with fresh flowers, or burn some of the lighter natural oils of the season such as jasmine or rose.

Breathing Easy
When we open up the belly and chest for a deep rejuvenating breathe, we are releasing the old and embracing the new .. good breathing practices nourish us and keep us healthy. Try stretching and warming the body with early morning Sun Salutations (I will post a series here soon). Incorporate some basic breath practices into daily life to reduce stress and cultivate smooth rhythmic breathing (look under Breath on blog list). Try moving your meditation practice outside if the weather is fine. Watching our breath is key for maintaining concentration and ensuring that prana spreads heat equally through the body.

Eating Lighter
Ideally we would always eat according to the season .. selecting and embracing the best produce that nature can offer us. Eating in harmony with the season and local farming is the easiest pathway to good health. In Spring picture yourself the butterfly emerging from the cocoon .. take it slowly and keep it simple .. eat light, easy-to-digest colourful food .. include some organic foods and increase water intake. Have you ever dried chamomile tea in the evening? Very beneficial to the digestive and circulatory system; and also very relaxing.

Tuning in
Taking the time to really be inspired and fascinated by the magic of the season unfolding around you – is a Mindfulness practice. All around us the natural world is breaking free of the cold winter earth .. searching and reaching up to the sun. Take a walk and examine the new buds, the early blooms, and the changing landscape of your neighbourhood .. take your camera and capture some beautiful images to grace your home. Make a list of activities that take you outdoors and incorporate into your weekly life & calendar. Be in awe of the beautiful transformation that is occurring in the world around you .. and find some time to just sit and observe in silence.

Enjoy many a blue sky day!

An experience of Nirvana

I first saw this talk by Dr. Jill Bolte Taylor online at TED online about a year ago; but was so busy in my corporate life that I didn't make the time to really listen and investigate. I am really sorry that I didn't because the story is truly fascinating, compelling and inspiring. Dr Bolte Taylor was a Harvard-trained brain scientist who in 1996 (at the age of 37) suffered a stroke in the left hemisphere of her brain. She has written a memoir "My Stroke of Insight : A Brain Scientist's Personal Journey".

Today one of my favourite bloggers Abundance Blog at Marelisa Online has written a magnificent account of the presentation given by Dr Taylor and I urge everyone to visit Marelisa's blog and read the fantastic article she has written.

At the 2008 TED Conference, Dr Taylor describes what happened during the four hours she was having the stroke .. and how she watched her brain completely deteriorate in its ability to process information. She also shares her discovery that through the right hemisphere of the brain, the part of her brain that was untouched by the stroke, inner peace was just a thought away.

“Right here, right now I can step into the consciousness of my right hemisphere where we are, I am, the life force power of the universe. At one with all that is. Or I can choose to step into the consciousness of my left hemisphere, where I become a single individual, a solid, separate from the flow, separate from you . . . The more time we spend choosing to run the deep inner peace circuitry of our right hemispheres, the more peace we will project into the world, and the more peaceful our planet will be.”

Urban Yogi Movement

I find so much inspiration .. out there .. in the cyber/blog/web world .. amazingly creative and gracious people who share their dreams and hopes and adventures. Today I was sent a link to Siri Shiva of Urban Yogi Movement who is leading the charge to bring people together to meditate .. 'we sit consciously to anchor the idea of peace in the collective subconscious, insight curiosity in people passing by and create awareness about non-violent communication'

I think sitting in public places can be quite worrysome .. even at the local beach you may feel unsure about closing your eyes .. I guess you just need to be sure of your choice of location .. and in this video we are watching Venice Beach!!! .. all disciplines of silent meditation welcome .. 'Reafirming stillness in the eye of the storm'

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'Bathe in all the tides of nature, at all seasons' Thoreau

..another beautiful day in paradise .. photo's by my daughter who at 12yo is showing quite an eye! Blossom ....