July 2017 Audio Meditation

I would never have thought of myself as someone who is easily distractible, or even has a tendency in that direction, but I have to admit that after a number of years of attending to social media, I have learned to be distracted, which is a great surprise to me.  As a psychotherapist, being focused is part of what I do every day, just about all day, and yet I notice that in my personal life my tendency now is to jump around from focus to focus in ways that are entirely new to me.

This development has gotten me to thinking about not only the benefits of regular mediation, which I don’t do in as focused a way as I used to, but also the importance and gifts of silence.  Thinking about distraction took me back to some notes I collected about silence a couple of years ago and I want to share them here.  The benefits of silence are profound and cultivating practices that include it becomes increasingly important in these times where there are so many ways to be distracted.

Read More “738th Week: The Gifts of Silence”

881^st Week: Adapting with “Attitude Adjustments”

I just returned from a week away for vacation. I was at an all-inclusive spa-type location, surrounded by the beauty of nature. On the third evening there, a powerful thunderstorm came through, some said bringing it with it a “small tornado”. The storm brought down three transformers in the area, so all the power flicked out in a moment and didn’t return for a bit over 24 hours.

The loss of power ended every imaginable kind of activity and the employees at the resort were really quite creative and focused in coping with the loss of power, especially around how they managed a kitchen that needed to feed three meals a day to a lot of people.

An immediate effect of the power outage was the dwindling power in every kind of gadget. Because of this, many of us searched for the few outlets that were connected to the generators and this led to a group of five of us hanging out in a room that had four connections wired into the floor. Sitting together for several hours, we discovered new friendships we wouldn’t have had time to create had the power not gone out.

All this got me to thinking about the powerful impact of the choices we make when faced with challenging or disappointing circumstances—although, admittedly, this was a challenge of privilege and not a challenge of survival or even of need. I started thinking about the importance of being willing to have an “attitude adjustment” when faced with unexpected developments, and that awareness demonstrated how our attitudes generate the filter through which we experience and interpret our world and our experience.

Read More “”

One of the practices I’ve followed for many years is to take time to notice that the space that we think separates us actually is what connects us to absolutely everything else. Notice what happens when you think of space as that which connects—everything to everything else. It can help to break the habit, the illusion, of separateness, the habit of thinking that we are disconnected from the complexity of relationships all around us.

Here’s a meditation practice to explore:

• To begin, find a place where you can sit up, supported and alert and yet also relaxed.

• Bring your awareness to the place in you that you recognize as your internal home base. Many people find this when they follow the next out-breath all the way down to the bottom of the breath and notice where they naturally settle.

• In your internal home base you also find your radiating core presence, the unique energy signature that arises from your core. 

• Take a few moments, now, to become even more aware of the quality and tone you radiate throughout your body-mind being and then out into the environment around you. We touch everything with our presence.

• Now, notice your body, this amazing, complex organism that allows you to be here in this world. Notice how your body supports your consciousness, your presence.

• Next, notice the surface under you and the way in which your body receives that support. Remember, support is a reciprocal process—it is offered and then it is received.

• Bring your awareness, now, to the environment around you and notice the quality and tone of that environment. It is comprised of the presence of everything in it coming together to create a particular quality.

• Next, open your eyes if they aren’t already open and look around your environment. Notice the space between you and something else. Notice what you experience when you remember that the space between you is actually what connects you.

• Take some time to experience the space that connects you to everything in your environment.

• Then, if this appeals to you, extend your awareness to the space outside your immediate environment and continue to expand your awareness, recognizing that there is nothing you are not connected with through the space around you.

• Spend some time, now, simply being present to this inescapable fact of being connected to everything because of the space that connects. That space is everywhere and connects you to everything.

• Notice what happens in your body, in your emotions, and in your thoughts as you take in this experience of connection. Be sure to allow any mixed feelings to arise to have a place in your awareness. Because of our wholeness, it’s normal, if not inevitable, to have mixed feelings from time to time and it’s a gift to make room for whatever arises. Your awareness can make room for it all, so you don’t have to leave anything out.

• Take a few moments to imagine how you might move through your daily activities if you were able to maintain an awareness of the underlying connection between you and everything else.

• When you’re ready, bring your awareness back to your core, to the radiating note of your unique energy presence. Feel the support of your body, of the surface under you. Then, wiggle your fingers and toes to bring yourself all the way back.

As with all these practices, please remember to bring along curiosity as your constant companion and to pat gently on the head any judgments that may arise, allowing them to move on through without your having to do anything with or about them. And, as always, explore this practice in whatever ways work best for you and be sure to change whatever doesn’t work for you in the way I’ve offered it.

It’s been quite a while since I’ve written a practice for this section of my website, and I do so now because of the quality of our collective human experience and expression at this time. Speaking from a perspective of frequencies, the collective frequency of our human family is expressing a quality of emotional experience that would be considered quite “dense.” Frequencies of fear, anger, hatred, suspicion are all quite intense and “thick” in the air.

Because I focus on frequencies quite a bit these days (see my video #5 in my Videos on Multidimensional Living on my website), I find myself deeply concerned about the current quality of our collective emotional well-being. Following is a variation on the Buddhist practice of Tonglen, a heart-based practice of breathing in distressing or negative frequencies, allowing the fiery Love in the heart to neutralize those frequencies, and then breathing out something more constructive or positive, be that love, peace, ease, harmlessness, etc. I think of this kind of practice, altered significantly from the actual Buddhist practice, as akin to what oysters do. We’re filtering out toxins in order to allow our collective consciousness to resonate with more positive frequencies.

As I’ve written about before, we are all affected by our human collective consciousness in every moment, even as we automatically contribute to that collective also in every moment. Quantum research has now demonstrated that we are inextricably entangled, interconnected, with everything else and that goes for our human collective presence, as well. So, the quality of the energies with which we are entangled truly and deeply matters. What we contribute to those energies through the quality of our own being and also our way of moving through the world truly and deeply matters, too.

Here’s the practice and I’ll offer some additional suggestions that you can explore if you’re not comfortable with the way the practice is set up:

• Begin by settling in and taking a moment to ground yourself so that you are present, aware, and settled.

• Bring your awareness to your heart space and in whatever ways make sense to you notice that your heart is filled with the light, energy, and frequency of Love. This Light is ever-present because it arises from an infinite source of Universal Love. It cannot run out, you can’t use it up.

• Take a moment to also notice that this is a fiery Love. It is a purifying energy.

• Now, become of aware of the distress in humanity in whatever way is comfortable for you to do so. You might focus on fear or anger or suffering. Any and all of our human negative feelings contribute to the density of our collective, shared consciousness. Choose what feels right for this time.

• Breathe the negative frequency into your heart space, knowing that the fiery Love will immediately neutralize and cleanse what you have breathed in. Then, imagine that the neutralized energy is filled with, becomes, a quality, a frequency you have chosen to breathe out into the world this time—love, ease, peace, harmlessness, kindness—whatever resonates for you this time.

• As you breathe out, notice that you first fill yourself with the quality/frequency of what you have chosen to breathe out. Then notice that your out-breath continues to carry the quality out to the world around you and recognize that it also becomes part of our human collective consciousness.

• Do this for as long as you would like but be sure to track your comfort level. It’s always best not to over-do a practice like this. It’s more powerful than we usually realize and helping to shift the quality of our human collective is not a marathon—it’s a moment-to-moment, day-by-day process of taking the time to orient to qualities that express positive and constructive frequencies.

• When you’re through, again notice your heart space. The presence of fiery Love is always there for you to experience and to share when you feel moved to do so.

• When you’re ready, bring yourself all the way back, orienting to the sights and sounds of the environment around you.

If you are uncomfortable breathing in negative energy, you can begin this practice by imagining that you are surrounded by white light and that the white light begins to neutralize the negative quality right away, well before it reaches your heartspace.

If the whole practice makes you uncomfortable, here’s another one you might explore:

• Begin by settling yourself in as you would do whenever you are going to have an inner experience. Be sure to give yourself a moment to become grounded and comfortably present.

• Bring your awareness to your heartspace and gently breathe in and out through your heart for a few moments.

• Next, imagine in whatever way makes sense to you, the dense field of our collective human emotional consciousness, a field of awareness that is shared by all of us. Allow a representation of its density to come into awareness. If you use imagery, allow an image to come. If you work more in the realm of words, let words come. If you work more in the arena of felt-sense, notice the felt-sense of the field of density.

• Then, if it works for you, imagine that small points of light begin to show up here and there within the density and hold the intention that these small points of light bring the positive and constructive frequencies described in the practice above. Whatever mode of awareness you draw on to do this kind of work, the key is to notice that the density begins to fill with points of light that carry positive and constructive qualities into this collective field of consciousness.

• If you don’t do imagery, perhaps there could be a sound, a word, a sensation or a feeling that you could imagine begins to penetrate our collective emotional field, conveying more positive and constructive frequencies/qualities into that field.

• Take as much time as is comfortable for you to imagine more and more points of light showing up within the density and notice how that feels to you.

• When you’re ready to come back, bring your awareness to the environment around you, noticing sounds, perhaps smells, and whatever you notice when you open your eyes.

These practices are forms of subtle activism, which we can all do even when we can’t go out into the world and actively work to help create a positive shift in our collective human experience. There are countless other practices in subtle activism that you can explore by simply googling “subtle activism practices.”

As with all these practices in conscious living, please remember to bring along curiosity as your constant companion and to pat gently on the head any judgments that may arise, allowing them to move on through without your having to do anything with or about them.

Here’s the audio version of this practice if you’d rather listen to it. Also, please remember never to listen to guided audio meditations while driving or using dangerous machinery. You may find that you need to pause the recording when you are doing the practices, as I didn’t leave a lot of time between the various steps.