gratitude meditation

Practicing gratitude is a great way to notice all that is helpful, lovely and precious in our lives. A nice time to begin is first thing in the morning, while the day is fresh. It is a great way to connect to "sukha' which means happiness, ease, pleasure or bliss in sanskrit. Suka helps us to focus on being content with what our lives contain right now, instead of in the past or somewhere in the future. We don't need to wait until something dramatic happens to bring the practice of gratitude into our lives.

An easy way to practice gratitude is through a gratitude meditation. Try this:

Sitting in meditation either in a chair or on the floor, begin to feel grounded through your tailbone and lower body.

Gently bring your awareness to the natural flow of your breathing. Let it rise and fall easy and without strain.

Give yourself this time to go inward to a quiet place and let go of concerns, worries and daily doing.

Feel completely present in your body and breathing, noticing where your tension is and allowing it to soften.

As your awareness relaxes into your breathing, allow yourself to feel and acknowledge something that you are grateful for.

It can be something really basic. Notice and feel how your body and breathing respond to feeling gratitude. Be present with that.

After you feel more settled you might want to choose other things like loved ones, friends, hobbies, something nice that is happening in your life, or even the weather or place you live. Let the warm feelings of gratitude permeate into your breathing, body and emotions. Notice how that feels. Continue like this for several minutes.

When you are finished you might want to write down what you are most grateful for right now, and keep it near you to inspire you.

Today I am grateful for all of you! Much peace-Yoga Jane

into the circle

Humans are always evolving. Sometimes we go through long periods where we might feel stuck or cement like. Our body, mind and energy is slow and sluggish. In a less perfectionist culture, those times might be honored and even sought after. In modern culture we are often diagnosed with depression or something else to try and explain why we have slowed down.

Maybe it's okay to slow down now and then, regroup and get ready to "step back into the circle."

Stepping into the circle is a way of immersing ourselves into a place that provides openness, focus and discipline.  Being conscious about when we are in the circle and when we are out, allows us to identify the changes as we go through them. Usually it's not an either/or deal. We can step back and gain a fresh perspective fueled by creativity and positive energy.

Circles usually relate to meaningful, cherished or good things. The circle of life, mala beads, cookies, rings, crop circles, baseballs and our planet.

old school mantras

Feeling bound-up, shackled, irritable, frustrated, fettered and uptight?

Loosen up. Lighten up. Take it easy. Be cool. Do the old school mantras still work?

Sometimes when we're not looking, life gets us all wound up. We're tired, we're challenged, we're seeking, we're angry, we're hurt or we need something we don't have. Can we see that the space we're in is temporary? And if we do our grounding practices we'll feel much better right now.

That space of not getting is powerful. Sink into it.

It takes a really keen awareness of how softness can actually loosen us up as opposed to more squeeze.

To let go of mental chains means we are light, free, unfettered, open, curious and courageous.

We are all in it together. xo

How do you loosen up in a healthy way?

thank-you thank-you thank-you

“If the only prayer you said in your whole life was, ‘thank you,’ that would suffice.” 

~Meister Eckhart

How do you say thank-you for all that is wonderful about your life?

Start by making a list. Write it all down and put it somewhere it can be seen and remembered.

It helps you to remember what is good in your life. We get really caught up in day to day living, including petty dramas and things that take our energy in negative directions. When we humbly pause and reflect on all of the good things our lives contain there is so much richness and love...remembering is very affirming and a way of being kind to ourselves and others. Focus on just one person you are grateful for, perhaps your closest loved one and realize what a gift it is to cherish that love and to be cherished by that love. Actually sit down for a few minutes. close your eyes and feel gratitude.

Sometimes we need gentle reminders to let go of our self pre-occupation. Me me me...it can get very boring. It's not like we want it to go that way but again old habits die hard. While there may be times we need to focus on ourselves and take care of ourselves....me me me is different. Usually too much about me means I'm stuck somewhere and need to get lifted up and out. Communicating with others and connecting to others usually gets us out of our heads and into our hearts. Sitting around, sulking and isolating keeps us stuck. Go out and walk or move your body. Run or cylce or dance or yoga or walk. Get the chi flowing to get unstuck. It works wonders almost every time.

Joy is stable and increases when we realize what is really important. What are the most important things in your life? Chances are it's not your job, your wardrobe or your car. Make a list of what really makes you happy and focus your energy there. When you do that, you're practicing loving-kindness toward yourself and others which creates a positive flow of energy and much more joy in your day. Happiness may change from day to day but joy is ever present.

compassion practice

Here is a very simple loving-kindness or "Maitri"  meditation. Maitri helps us extend more love to ourselves and others which creates feelings of compassion.

Get comfortable in a chair or seated on the ground. Relax your face, throat, jaw and mouth. Let the body be at ease. Take several deep cleansing breaths. Repeat the following phrases to yourself silently and notice how that feels without analyzing.

May I be safe

May I be healthy

May I be happy

May I live with ease

Then visualize someone you love unconditionally and repeat the following phrases for them saying "May you be safe, and continuing with all 4 phrases. Now visualize  someone you are having a problem with and repeat the same phrases. Continue with a neutral person and each time say the above four lines. Finally extend this to all people everywhere in your city, country and all over the world.

Then opening your eyes, just sit quietly and meditate for a few more minutes.

OM OM OM