January 19, 2011
Getting me to bed was a long routine for my mother. She’d have me all tucked in and start to leave my room and then I’d say, “Mommy, I want some water”. Off she’d go for water, and once I’d had that, she’d be on her way again. My next ploy for keeping her near was — “leave a crack in the door”. She’d leave the door a little open and I’d say “bigger”, and she’d open it a bit further and start to step away. “It’s too big, make it smaller”, I’d say. You can see where this is going! I’m not sure how she would finally make an exit, but I do remember what was going on inside me. I was anxious!
I haven’t thought about this for years, not until I started recording this new podcast (Sleep Meditation for Children). I wanted to go back and remember and get into my child world. What would have helped me if I could have had a guided meditation back then? I tried to speak to the child that I was, and this new podcast offering is what resulted. It is designed to help a child settle into bed and relax into sleep. For children who are fearful at bedtime, there is an added element of a “make believe friend” to help them feel reassured.
Please listen to the meditation first and see if you feel it will be suitable for your child. It’s for fairly young children. I’m sure you’ll check to see if your child liked it after the first time they hear it, and see if he or she has a question about what something means. Like all guided meditations, this will work for some and not others. I do hope, though, that it will send lots of children off to sleepyland feeling relaxed, safe and loved.
I’d love to hear about your experiences with it here. And it’s fine if you use it as an adult. We’ve all still got the child we were within us!
November 19, 2010
Is anger a difficult emotion for you? If yes, why?
In my family, anger simply wasn’t expressed. Being angry wasn’t allowed, the obvious conclusion being that it was a bad thing to feel. I wasn’t a child who could say “I hate you mommy!”, a perfectly normal thing for a young child to say. It’s taken a long, long time for me to find a healthy relationship with anger.
For others, the challenge with anger may be a different one, but I’ve had so many requests for a meditation for anger, that I know it’s a challenge for many people. I do hope this latest podcast meditation will help with some of the issues with anger, and would love to hear about your experience with it. I’ve thought about some reasons why anger can be so challenging and am sharing some of my thoughts as a background for the meditation.
Anger can be a very useful emotion. It can show us where we need to take action and gives us energy to do so. If the barking of a neighborhood dog or someone’s loud music is disturbing your sleep night after night, anger is a natural response. As part of the fight of flight response, it gets you to take action. Hopefully you can find a constructive way to confront the situation and resolve it.
Like every emotion anger is a natural flow of life energy. When allowed to flow freely, it passes through us. All too often, however, anger gets suppressed and doesn’t get released. That energy will then express itself in other ways, or lead to chronically tight muscles and other problems. What you resist persists, and suppressing anger actually keeps it around.
Another way of keeping anger going is to hold onto it by running stories in our minds about whatever it is that makes us angry. We may play something that happened over and over in our minds, thus extending the anger and not allowing it to resolve. Both strategies, suppressing anger and getting mentally involved with it, can cause it to continue longer than it needs to. It’s the ability to allow the anger to be felt fully that allows it to release.
Why would we hang onto anger? Sometimes anger is a reaction to another emotion, and covers up the original emotion. For example, if you feel hurt by someone, it may seem easier to feel the anger than the hurt. But unless you feel the underlying hurt, the anger will never resolve.
Anger can be difficult when it is accompanied by destructive thoughts. The thoughts themselves may seem unacceptable, or there may be a fear that they will be translated into action. The more we can feel the anger fully and allow whatever thought comes to come, the more choice we actually have about when and how to act. The ability to stay centered in ourselves as the observer of our anger gives us greater mastery over our behavior.
When to get help: Sometimes, of course, it’s important to get help with anger. If we are very angry a lot of the time or angry way out of proportion to the situation, counseling can help us work on unresolved issues causing the anger. And certainly if our expression of anger is interfering with our relationships, daily functioning or is destructive to others, professional help is needed.
I’d love to hear from you about your experiences with anger and what you’ve learned. I’d also love to hear about your experiences with this meditation.
August 19, 2010
“Present moment awareness” isn’t something that can be captured in words. It is a holistic awareness of “what is”. This short meditation is an opportunity to explore what is “here and now”.
This is a more advanced meditation in that the instructions are very subtle. The words I say in meditations are never meant as instructions to be followed precisely, and that is even more true for this meditation. Since there’s so much interest in the idea of the “present moment”, it might be easy to get caught up in concepts about it and what it is. Any idea we have about the present moment, however, is not what it is. As you listen to this meditation, listen easily. Treat it more like poetry than prose, allowing it to reveal something to you that can’t be named. Let go of the need to understand!
We’d love to hear your experiences with this meditation!
April 26, 2010
Meeting Richard was an amazing experience. I felt a deep recognition. I even had a vision of him playing exquisite music on a keyboard. (I had no idea at the time that he was a musician.) There was such a strong connection that I actually had the thought – “could he be the one?” My emotions rebelled, however, and I immediately brushed the thought away.
As I got to know Richard, there was a level on which I knew, absolutely knew, that I wanted to be with him. And yet, I had a carefully constructed list of all the attributes I wanted in a mate, and he just didn’t fit the bill. (I might add that the same was true for him, I was not what he had in mind either!) We were both drawn to each other, but we struggled because of our preconceived ideas of what we thought our mate should be like. Our intuition told us one thing and our ideas and emotions told us something else.
Looking back on our years together, I see the great wisdom in the choice we made to be together. I couldn’t see it so clearly at that time. The choice came from a deeper knowing, a knowing that was within us even when our emotions protested, even when our minds didn’t really understand. Intuition contains that kind of wisdom. It’s like a computer that can process more information than we can possibly juggle with the conscious mind. Intuition mysteriously taps into the past, present and future, as well as bypassing our blind spots.
Intuition comes from a place that’s beyond logic, analysis or even our emotions. It’s an inner knowing that is steady and clear. With intuition, you “just know”. It’s actually very natural. If we human beings weren’t such complicated creatures, the concept of intuition wouldn’t even exist. We would simply know what work to do, what to eat, who to marry. Our next step would be obvious. But, alas, our ideas and emotions can cloud our vision, and we can become quite confused about the choices, large and small, that life requires us to make.
The goal of the Accessing Intuition Guided Meditation is to help you tap into your intuition by going beyond analysis, evaluation and emotional reactions. By allowing your awareness to settle down in a way that it transcends the influence of thinking and emotions, you able to attend to the subtle messages of intuition. Hopefully the meditation will also help you to trust your intuition, by learning to recognize what it feels like. Often we have an inner knowing about something, but we’re afraid to trust it. The more we’re able to recognize intuition, the easier it will be to trust in it. Intuition feels good in your body. There is a steadiness about it, and it is uncolored by emotions and concepts.
February 25, 2010
Even a few minutes is enough to relax and release tension. Our latest podcast episode, Mini Break from Work or Study, is a short meditation you can use when you have just a few minutes to spare. It guides you through a process that you can use anytime, even when you don’t have your mp3 player with you.
After you’ve done it a few times, your body will remember to use it to relax. Similar in length to the Deep Relaxation Meditation in our first podcast episode, this meditation has a different approach. You’ll be guided to let go of your work, stretch, take some deep breaths and do a quick body scan with tension release. I think you’ll be impressed with how much difference a little time away from work or studies can make.
If you can take a little time here and there to relax, it can make a big difference. Making it a habit to take breaks throughout the day can really reduce your stress. I have to remind myself to do this all the time. It’s so easy to get caught up in the sense of urgency about getting things done. You may feel you can’t afford to take the time, but you really can’t afford not to! When you take time off to “reset”, you’ll be able to accomplish a lot more. When you feel clear and relaxed, everything goes better!
January 5, 2010
Many of us long to have a more open heart, to be able to give and receive more freely. We want to experience more love more easily, but it can be so difficult at times. The heart chakra is the gateway to loving connection with others. At the same time, it contains pain from past hurts. This meditation gives you the opportunity to relax into whatever the heart may hold, allowing held emotions to resolve and the loving energy in the heart to be felt.
The meditation takes you through a number of steps. First you relax. Then you connect with your heart, simply being present to whatever you experience. This is followed by visualization to help you expand the energy of the heart and connect with others. As always, be creative with the visualization and use it a way that works for you.
I’ve had many requests for a meditation for compassion and forgiveness. I do think these will come about, but hopefully this meditation will speak to these themes as well. Both compassion and forgiveness require the ability to be present to pain, our own as well as that of others. Both require an open heart.
I hope the meditation serves you well, and would love to hear about your experiences with it. (Listen to it here.)
October 9, 2009
In the swirl of activity and the intense demands of life, it’s easy to lose ones center. It can be challenging to maintain a sense of stability and balance. Our latest podcast meditation is designed to help you experience stillness in the midst of busyness, and then to create a stable reference point within that stillness.
The meditation helps focus and steady the mind. I’ve had requests for a morning meditation and as well as a meditation especially for students. This meditation may be good for both purposes.
Tips for this Meditation
- This meditation is best done sitting up in order to maintain alertness. It’s not a meditation for falling asleep.
- Occasionally my guided meditations suggest some use of visualization. In this meditation, you are guided to locate stillness and then a stable balance point within it. That point then becomes the focus of the meditation. It’s important not to strain to create this point or to work at concentrating on it. Just be very easy about the whole process. If what I suggest comes easily, fine. If not, let it go. It may take several repetitions of this meditation to get the hang of it.
I’d love to hear what you experience with this meditation. All comments and questions are welcome!
August 31, 2009
Our latest podcast meditation is yet another variation on a theme. It’s along the same lines as the Letting Go, Simply Being, Effortless, Let it Be and Trust meditations. Each has a slightly different angle that points the mind to the same place, a place which isn’t really a place. They help us to achieve a state of being in which there is a lack of resistance to the natural flow of life. This state of mind can be described in so many different ways. “Lack of resistance to the natural flow of life” is only one way to talk about it. “Resting in the source”, the name of this new meditation, is another. And yet, words always fall short. Words have meaning, but the words used in these meditations are used to help the mind move beyond meaning. They are words to undo words.
The word “source” in the context of meditation is full of meaning for many people. I asked what it meant to people on our Facebook page, and it was interesting to read the responses. For some, source has spiritual or religious meaning; for others it is more secular. And yet, it’s my feeling that the most fundamental meditative state is the same regardless of how we approach it. Sometimes images capture it best. In the meditation, the image of a fountain came to me. All of the water flows from the source and falls back into the source. Hopefully the meditation sets the stage to allow your mind rest at the still point from which everything emerges and to which everything returns.
July 27, 2009
Although many people have reported stress relief from our meditations, we’ve still had requests for a special meditation for stress. This inspired me to create this latest podcast — a meditation that goes further and helps to root out the stress at a deeper level.
Like all the guided meditations I create, I am meditating as I speak. I am literally meditating with you. Since I was feeling a lot of pressure on the day I recorded this meditation, I found myself sinking deeply into my own experience and talking my way through it. I actually felt a lot better after I finished the recording! I hope your experience is the same.
Acting under a sense of pressure doesn’t help us accomplish what we need to do. In fact, the feeling of pressure can interfere. Our energy is actually being dissipated and our attention scattered as we are in an over-stimulated state. In reality, we are able to accomplish a lot more when we are relaxed. Our minds are clearer and all of our energy can go toward the task at hand rather than into pressuring ourselves. And of course, it’s extremely unpleasant to feel pressured.
Relaxation is the antidote to that pressured state. It’s an antidote for stress. It’s so difficult, though, to relax once we’re feeling that kind of pressure. We feel as if we have to meet its demands! We hesitate to take the time to relax. So it’s important understand that taking the time to relax will actually help us accomplish more.
Also, it can be challenging to sit still with that feeling of pressure. It may be accompanied by unpleasant feelings such as anxiety, irritability and so on. Continuing to be focused on a task keeps us from feeling the inner discomfort that is propelling us. To allow deep relaxation to happen, we need to be able to be present to the emotions and bodily sensations associated with the stress and pressure. Being able to sit with those feelings and and sensations and experience them completely helps them to resolve. It allows the tensions to unwind.
Using this meditation regularly should help develop a habit of noticing when a sense of pressure is present and then backing off. The more we respond the the pressure, the more pressured we feel. Our muscles tighten and our emotions escalate in their intensity. This meditation can help you develop new ways of responding to stress, ways which help create more balance and ease.
At the end of the meditation, you have the option of continuing on your own with the music. Be creative — use the various strategies that were used during the meditation in the way that works best for you. Some of the things mentioned were noticing the breath, feeling what the pressure feels like, being fully present to the emotions, noticing tension in the body and letting it go. Let your intuition guide you. You can learn to relieve the stress and pressure using your own inner knowing. You just need to take the time to listen.
June 26, 2009
Our latest podcast, Let it Be Guided Meditation, is a variation on a theme. It’s the same theme that gave birth to the Simply Being, Effortless, and Letting Go meditations. It’s a theme that can be approached from many angles and given many names, but all of the names can be misleading. All these meditations point you to experience the essence of meditation. The words — effortless, letting go, simply being — are all meant to invoke a state of being that can’t be put into words.
I also use the phrase “let yourself be” in the meditation. That’s pretty easy to relate to. Being someone who tends to be hard on myself, I need to remind myself to let myself be quite a lot! But what is letting IT be?
What does it mean to “let it be”? Are there any words that can really capture what the meditative experience is like? What did those words mean to Paul Mc Cartney when he wrote Let it Be? What does it mean to you?
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