tag:blogger.com,1999:blog-77839833313322232712024-03-05T02:58:13.918-05:00Claudia Cummins~ awake in this moment, at home in the world ~Unknownnoreply@blogger.comBlogger162125tag:blogger.com,1999:blog-7783983331332223271.post-69418590983935991822022-12-22T17:26:00.003-05:002022-12-24T17:47:52.547-05:00Winter 2023 Offerings<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwoslcq2TxoNtJOKMtHa5YLjZjMY0lRmPmBh7A6wdSbgs3r5mvbPZMtZBHpWKDEQ7-C3oc_GST9JdKFdrK2XOe1BcaYx1xDZWwXoXprZ9fdEpji3541wWKx5CLPDSURviz8j6CFG8PrlO0Vdfd_VITSMKGWPRXYiiv9OrLnTXO6sGHjMEExH5l40054A/s2402/IMG_1567.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2402" data-original-width="2402" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwoslcq2TxoNtJOKMtHa5YLjZjMY0lRmPmBh7A6wdSbgs3r5mvbPZMtZBHpWKDEQ7-C3oc_GST9JdKFdrK2XOe1BcaYx1xDZWwXoXprZ9fdEpji3541wWKx5CLPDSURviz8j6CFG8PrlO0Vdfd_VITSMKGWPRXYiiv9OrLnTXO6sGHjMEExH5l40054A/w400-h400/IMG_1567.jpg" width="400" /></a></div>Hello, my friends - <br /><br />I'm writing with news about winter offerings, with the hope that you'll join me in the season ahead for some mindful movement and restorative stillness.<br /><br /><a href="http://www.claudiacummins.com/p/classes.html" target="_blank">Weekly classes this winter will meet on Zoom,</a> which means you can beam in from the cozy comfort of your home. We meet on Monday evenings at 7 PM Eastern time and Wednesday mornings at 9 AM Eastern time. I'm so thrilled by the many ways we've fostered a vibrant sense of community, even virtually. In addition to practicing together, we share book recommendations, recipes, haiku, knitting projects, Netflix favorites, origami and more. As one participant recently said, "This is good, clean fun." <div><br /></div><div>Classes are donation-based and all are welcome to attend. We move in gentle and affirming ways and we also rest deeply. Each of us modifies the practice to meet our own needs and wishes. My aim is for every participant to leave our sessions feeling calmer, clearer and brighter. Maybe you'd like to join us?<br /><br />In addition, this winter I am continuing to share guided audio practices via <a href="https://claudiacummins.substack.com" target="_blank">At Home in the World</a>, which is hosted on the Substack platform. My intention is to create a resource that feels like a good companion, guiding us toward ever-deepening wellbeing through each season of the year. In addition to weekly guided practices, this year I'll share weekly written reflections that I hope will point us all in the direction of happiness and peace.<br /><br />You can learn more about the year ahead with <a href="https://claudiacummins.substack.com/p/at-home-in-the-world-in-the-new-year" target="_blank">At Home in the world here</a>. I hope you'll sign up for the adventure.<br /><br />I'm so very thankful for every one of you this year who has joined a class or visited the website or read an essay or reached out with a question. Thank you so very much for your interest and your presence.<br /><br />Sending love and gratitude to you all,<br /><br />Claudia<p></p></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-55320039086800908832022-10-22T11:14:00.001-04:002022-12-24T17:48:18.217-05:00Mountain<div class="gmail_default"><div class="separator" style="caret-color: rgb(34, 34, 34); clear: both; color: #222222; font-family: "times new roman", serif; font-size: large; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMVoNdHNdZMeeMfP6dPpEG4BC8fA9Gelo4IxGtvCHte_xiphHWEIV2OA4_wRhmVOV9HymwsmIHrRmZhFfmGYeKXPOXdhBM7nOXU2JgeCezk9c2oVXjePQxxdBH8THC-yrNr2uIBfIwvClOGmYC-KlCCTC4VxrLCeaKOYkQSqgqk2PH1nR4744-Uq4p9g/s1536/E9802980-729D-46F3-8F36-39E6393D3840.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1536" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMVoNdHNdZMeeMfP6dPpEG4BC8fA9Gelo4IxGtvCHte_xiphHWEIV2OA4_wRhmVOV9HymwsmIHrRmZhFfmGYeKXPOXdhBM7nOXU2JgeCezk9c2oVXjePQxxdBH8THC-yrNr2uIBfIwvClOGmYC-KlCCTC4VxrLCeaKOYkQSqgqk2PH1nR4744-Uq4p9g/w400-h400/E9802980-729D-46F3-8F36-39E6393D3840.jpeg" width="400" /></a></div><i>An alternate set of yoga instructions for tadasana, or mountain pose...<br /></i><br />Stand on your own two feet, supported by your strong and steady legs, with spine long and head floating upward into the sky. Adjust your feet - closer together or farther apart - until you feel both steady and spacious, both well-rooted and light. Breathe freely. Be watchful. Be present. Be a mountain.<br /><br />Shift your body around a bit - adjusting your hips forward, backward, side to side - until you hit a sweet spot of balance, a place that feels stable and filled with ease. Look for that lovely melding of deep earthiness and wide-open awareness.<br /><br />Float your hips atop your thigh bones, letting your bones be weighty and your roots run deep. Adjust the bowl of your pelvis until it feels supportive and strong, a faithful container for life that swirls within. Invite your spine to ripple upward out of that support, your head floating gently atop the highest peak of the spine. <br /><br />Let the gentle breezes of the breath fill and empty you, eroding your sharper edges and buoying your inner landscape with energy and light. Welcome in a sense of grandeur, of majesty, of amazement for the vastness of life. <br /><br />Perhaps call to mind your favorite mountain peak, and let that image settle into your bones. Mountains are enormous. They are vast and rugged. They are unswayed by tiny dramas of the day. They take the long view and they seem to know what matters most. <br /><br />Mountains live in slow time. They are deliberate. They embody their own truth, and maintain deep fidelity to all creation. They are a home, a playground, a vista that lets us to see to the far ends of the earth. Mountains do change, of course, but slowly, over long stretches, in deep consultation with the wind and the rain and the clear blue sky. <br /><br />Enjoy being something bigger than your small self for a while. Allow your heart to be filled with amazement and awe. Enjoy the wider perspective, the panoramic view. Priorities come into clearer focus. Truths emerge. Fidelity to the earth deepens. Love of the sky expands.<br /><br />As a mountain, you begin to understand that unbridled presence changes everything. Just being here - showing up with strength and love, for one another and for the whole wide world - matters most.<br /><br />Here, now, a part of all creation, invite the mountain of your inmost being to shine with steadiness and light.<br /></div>
<br />
<blockquote style="background-color: #99ccff; border: 2px solid rgb(102, 102, 102); padding: 10px;"><b>Playing in the pose:</b> There are lots of ways to be a mountain, of course, and lots of ways to play. Perhaps one day you'd rather be a seated mountain, or even a long, low, lilting mountain range that fits the landscape while lying especially close to the ground, on your belly or back. Another day your mountain might like to rest against a wall, welcoming a little support from behind. <br /><br />Or, you might like to explore the play of opposites, sensing your mountain's roots settle deep into the ground while feeling your head soar upward through the clouds. Extend your arms up overhead and see how that changes the experience. Invite the "bubbling springs" in the heart of each foot to plug into the earth beneath, connecting your mountain to all of the other lovely mountains in the world.<br /><br />Don't let anyone tell you that your mountain needs to look a certain way. Don't let life manhandle your being into a straight jacket. Mountains breathe. They even move. They are filled with sacred energy and truth. Mountains know exactly who they are, where they stand, and what matters most.<b></b></blockquote>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-64463641147552132652021-04-16T08:50:00.001-04:002022-12-24T17:48:22.397-05:00At Home in the World<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifI7h7dcMs5_H-g206rW2D1XtAm4NvDgARPgAyDVgfxhRRfC9wohfCYQU-BSSvzQjpbNNG_l9rvrLgcKCP_K9JEn2pxrUt_n8RLfF-Tn8VRAHnhogRJctvaP3VyAN-BmXBP9AIIqcosIe0/s2048/C80E7D69-9F98-4401-9DD2-D97A73B560DE_1_201_a.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifI7h7dcMs5_H-g206rW2D1XtAm4NvDgARPgAyDVgfxhRRfC9wohfCYQU-BSSvzQjpbNNG_l9rvrLgcKCP_K9JEn2pxrUt_n8RLfF-Tn8VRAHnhogRJctvaP3VyAN-BmXBP9AIIqcosIe0/w400-h300/C80E7D69-9F98-4401-9DD2-D97A73B560DE_1_201_a.jpeg" width="400" /></a></div>I'm so pleased to share with you news about <a href="https://claudiacummins.substack.com/" target="_blank"><b>At Home in the World</b></a>, a new adventure that offers short guided audio practices to help cultivate calm and happiness amid the craziness of life. These practices are short and sweet, and can be done almost any time, in almost any place, by almost every body.<br /><br />Each week, subscribers to <b>At Home in the World</b> receive in their inboxes a 10- to 30- minute audio recording featuring a guided inquiry into ways of being in the world that foster vitality and ease. Some of the practices highlight simple movement practices, others explore accessible breathing and meditation techniques, and still others offer opportunities for deep rest and restoration.<br /><br />Although the practices stem from my exploration of yoga, meditation, qigong and more, the explorations require no particular expertise or ability beyond a willingness to explore ways of feeling awake in each moment and at home in the world.<br /><br />My intention with these practices is to help us stay clear, steady and uplifted, even amid the inevitable challenges of our lives. My hope is that these sequences will help us calm down when we are anxious, rest when we are exhausted, and recharge when we are in need of a little inspiration and light.<br /><br />If you'd like to subscribe or sample the offerings, <a href="https://claudiacummins.substack.com/" target="_blank">please visit <b>At Home in the World</b> here</a>. As I get started, I'm offering all of the practices freely. At some point along the way, I anticipate adding a paid option to the offerings.<br /><br />If you're looking for simple and accessible ways to welcome gentle movement, stillness, rest and restoration into your lives, I hope you'll consider joining me!<p></p>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-67238922835359490432021-03-03T15:36:00.009-05:002022-09-12T08:30:09.903-04:00Just Right<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioU07yY7wjTjQceoymyBlDS5z8v9P75CCQBaP9eoTtRRE3Y7DO-jhOsAnABvJEqX711_HuqOPT3zCfDVAb6z8eGjHTcTWtoOchKhcMXIrc1augzv-GHPZhaOja3Zzxhq5cJzoau3bOW7w/s2048/p_v11ah55btfv0027.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1964" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioU07yY7wjTjQceoymyBlDS5z8v9P75CCQBaP9eoTtRRE3Y7DO-jhOsAnABvJEqX711_HuqOPT3zCfDVAb6z8eGjHTcTWtoOchKhcMXIrc1augzv-GHPZhaOja3Zzxhq5cJzoau3bOW7w/w384-h400/p_v11ah55btfv0027.jpg" width="384" /></a></div> <p>On a day just like today,<br />when anything could happen,<br />there is a strong possibility that -<br />despite your mind's predilection,<br /><br />and despite the never-ending<br />dangers of this fragile world - <br />everything could go stunningly,<br />beautifully, happily, just right.</p><p> </p><p style="text-align: center;"> ๑๑๑</p>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-49195274315317614842021-01-26T08:34:00.002-05:002021-08-11T15:53:50.442-04:00Heart as Wide as the World<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtXJ6QdGcmNkkglEuwy255xxJgNh8z4UKVSzqt5dSUVV1d8_qhmjm0D6n2RvqqO2NwDmaq14eec3zXD1H0PRPpcOassYGUhIk4faYR9gpFu07kO1EglHG1Ei8Umh5EZkezRMCQJlb7OA0/s1600/IMG_2875+%25282%2529.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtXJ6QdGcmNkkglEuwy255xxJgNh8z4UKVSzqt5dSUVV1d8_qhmjm0D6n2RvqqO2NwDmaq14eec3zXD1H0PRPpcOassYGUhIk4faYR9gpFu07kO1EglHG1Ei8Umh5EZkezRMCQJlb7OA0/w400-h400/IMG_2875+%25282%2529.jpg" width="400" /></a></div><p></p><p></p><p><i> </i></p><p><i>Upon learning from master yoga teacher Lisa Clark that each of us, in utero, went through a developmental phase when our hearts were larger than our heads...</i></p><p><br />You're walking along the dirt path,<br />kicking the can down the road,<br />the way we do when we're filled with<br />the greys of everydayness.<br /><br />And then out of the corner of your eye<br />you catch a memory of a time before you were born,<br />of those brief moments when your heart was<br />the biggest thing about you,<br />when it was so large in fact<br />that your head used it as a pillow,<br />resting its heft upon the springy lightness<br />of the heart's glowing light.<br /><br />Memories matter. The past remains.<br />And just like that<br />you feel your heart widen and broaden<br />and fill with buoyant strength,<br />and you reclaim that singular moment<br />when the heart was the largest part of you,<br />when your life was rooted in blood and warmth<br />and tendrils of glowing light.<br /><br />You sense a rightness, a knowing, that <br />the heart always was as wide as the world,<br />and despite our frequent forgetting, <br />it can only ever be our one true home.<br /><br />And what happens now, as you live<br />again with a heart so buoyant and strong?<br />What happens as you you remember <br />that the weight of the world <br />is no match for the faithful strength<br />that pulses through the center of your chest?<br /><br />You stand tall once again, full in your radiant light.<br />Your shoulders drop. Your throat releases.<br />You walk forward and marvel at how easily<br />your head floats above the rest of you.<br /><br />Lightness ascends. You look up. <br />In finding your heart -<br />so buoyant and so free -<br />you once again can see the sky.</p><p> </p><p style="text-align: center;"> ๑๑๑</p>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-9683443541445432942021-01-01T04:00:00.000-05:002021-08-11T15:53:50.440-04:00New Year's Blessing<div style="text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPXWeVrh8KFWfdOUGQOz7yLEA6NcrNoS9thBKpjAgZKd9ZurOIsfzrw06NxhzKrr4gLoUgfJSv6fR8FXI9Zx6KEu4TYVm69AWpD95QB7kjReh_Ux7gaoy6vTCkN3l7hOhIYcDQoRqEoZ0/s1600/IMG_1665-001.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPXWeVrh8KFWfdOUGQOz7yLEA6NcrNoS9thBKpjAgZKd9ZurOIsfzrw06NxhzKrr4gLoUgfJSv6fR8FXI9Zx6KEu4TYVm69AWpD95QB7kjReh_Ux7gaoy6vTCkN3l7hOhIYcDQoRqEoZ0/w400-h400/IMG_1665-001.jpg" width="400" /></a></div>
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In the coming year, may you live with an<br />
ever deepening sense of abundance and ease.<br />
May you see clearly and welcome with open arms<br />
the wealth of love and support that surrounds you.<br />
<br />
May you cherish the simple gifts that enliven you:<br />
the sweet smell of jasmine by the window,<br />
the songs of life that slip through the house,<br />
the tender voices of those you adore.<br />
<br />
May you cultivate a life filled with inspiration,<br />
and with faith and hope that buoy and sustain you.<br />
May you cherish and nurture your earthly delights,<br />
growing full in their radiance and bounty.<br />
<br />
And, while holding close your true and local loves,<br />
may you also cultivate an abundant vision<br />
that embraces an inclusive sense of the world and<br />
reminds you of the deep roots you share with all life.<br />
<br />
May you sense fully the invisible strands that<br />
connect us to all beings and skies and seas.<br />
May you cultivate a heart as wide as the world<br />
and a love as vast as the universe.<br />
<br />
May your life be an expression of generosity and care.<br />
May you ease suffering where you can, spread<br />
love to everyone, everywhere, and shine brightly<br />
in service to the infinite light that carries us all.<br />
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-62255264187327483102020-12-31T04:00:00.040-05:002022-11-14T16:12:56.973-05:00Self Care in the New Year<p></p><div class="separator" style="clear: both; text-align: right;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHp_84OFill6-aDqNNJ0MNP26ebOOH8jFG8_Mvqikkz4hzEnpLFNX-A6EGaYFAKaYjhmxDmMU9CkSQ9mWz3ovCwGkCD4qlgOM741R0WZ-gmUkbojdspiyN9qOBoZ8U9tKuTJVqKG8KUk5W/s1535/IMG_5315.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1535" data-original-width="1534" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHp_84OFill6-aDqNNJ0MNP26ebOOH8jFG8_Mvqikkz4hzEnpLFNX-A6EGaYFAKaYjhmxDmMU9CkSQ9mWz3ovCwGkCD4qlgOM741R0WZ-gmUkbojdspiyN9qOBoZ8U9tKuTJVqKG8KUk5W/w400-h400/IMG_5315.JPG" width="400" /></a></div><p>To help us manage our long pandemic season, I've challenged myself this winter to share favorite self-care strategies that can help us all stay afloat. The world is awash in simple practices that cultivate health and wholeness, and now is the perfect time to add them to your toolbox of wellbeing. I hope you'll find something here that brings you light and keeps your heart afloat all the way into spring.<br /><br />First off, <b>DANCE</b>. Turn up your favorite music and let your body move to the beat. Doing this every day would be great, but if not, how about any time you feel the need to let life shake through you and out into the world? Kids don't care how they look when they shimmy through the living room, and neither should the rest of us. You are never too old to dance! Not sure about this? Movement educator Esther Gokhale holds a dance part/movement class every single day. <a href="http://www.claudiacummins.com/2020/12/dancing-through-dark.html" target="_blank">I wrote about my love for these classes here.</a></p><p> </p><p><b>MEDITATE</b>. It's everywhere these days, and for good reason. If you already meditate, the new year is a great time to reinvigorate your practice. Grab your favorite book off the shelf (or app on your phone) and get started. If you're new, here are a few ways to begin: Gil Fronsdal offers <a href="https://www.youtube.com/playlist?list=PLq_lRuaNj50OrG4-HmJsRKp94HyKdKWEO" target="_blank">daily meditation sessions live on YouTube</a>; Sylvia Boorstein offers a <a href="https://spirit-rock.secure.retreat.guru/program/everyday-life-as-mindfulness-practice-sb1n21/" target="_blank">streaming class in mindful living</a>; and Pema Chodron has a huge selection of wise and wonderful books and <a href="https://www.soundstrue.com/blogs/authors/pema-chodron" target="_blank">audio programs</a>. If you're just starting out with meditation, <a href="http://www.claudiacummins.com/2019/04/getting-started-with-meditation.html" target="_blank">here's my own guide to getting started</a>. </p><p><b> </b></p><p><b>STRETCH. </b>The body loves length and space and a sense of inner
openness and ease. You likely already have your favorite stretches and
strategies, and I'll add gentle traction to the list. Hang from ropes if
you're a seasoned yogi, or dangle off the edge of your couch if you're a
kid. Or, simply pull your hips away from your ribs when you lie down,
or gently cradle the back of your head in your hands and gently draw the head away from the shoulders. <a href="https://www.youtube.com/watch?v=IFpO50r3fXI&feature=emb_logo" target="_blank">Here's a video of Iyengar yoga teacher Elise Browning Miller demonstrating one of my favorite ways to add gentle traction</a> to downward-facing dog pose. My only advice is to check your door first to make sure
your hinges are secure! (Also, you may feel more comfortable trying this
the first time with someone else in the house, just in case you feel a
little discombobulated when emerging.)<br /> </p><p style="text-align: center;"></p><p style="text-align: left;">How about giving <b>BOX BREATHING</b> a try? This gentle breathing practice helps steady the nervous system while giving the brain something neutral - and perhaps more wholesome than your meandering thoughts - to focus on. The practice is simple: Gently shape the breath so that its four phases - inhale, pause at the end of the inhale, exhale, and space at the end of the exhale - are equal in length. I offer a <a href="http://www.claudiacummins.com/2020/05/a-moment-of-mindfulness-box-breathing.html" target="_blank">box breathing primer here</a>. </p><p style="text-align: left;"><br /></p><p style="text-align: left;">If you are looking for a gentle and uplifting practice, explore <b>THE EIGHT SILKEN BROCADES</b>. This classic qigong flow takes about 20 minutes and can be practiced anywhere, any time. Once you memorize the routine, it's yours for life. <a href="http://www.claudiacummins.com/2020/06/the-eight-silken-brocades.html" target="_blank">Learn more about the eight brocades, and explore my favorite guided practices here</a>.</p><p style="text-align: left;"> </p><p style="text-align: left;">Winter is the perfect season to master the fine art of <b>DEEP REST.</b> There is something delicious and healing about just giving up and lying down, surrendering to gravity and befriending the earth. You already know how to do this, but if you need some inspiration, <a href="http://www.claudiacummins.com/2020/09/a-few-easy-breaths.html" target="_blank">here's my paean to resting deeply.</a> </p><p style="text-align: left;"> </p><div><p><b>SING!</b>
- Make a joyful noise, in the shower, in the car, in the backyard, in the kitchen. Now isn't a good time to join a choir, but we can still sing alone. Consider this a modern-day yoga breathing practice to strengthen your lungs and your spirit. Need a little more
inspiration? <a href="http://www.claudiacummins.com/2017/12/sing-out.html" target="_blank">I wrote singing as a New Year's resolution here.</a></p><p> </p><p>If you practice yoga, why not slip a new exploration into your repertoire? I have been inspired by yoga teacher Shiva Rea to develop my own <b>PRANAM</b> practice, a moving body-prayer of thanksgiving and devotion. Pranams resemble sun salutations (I call them reverse sun salutes because we start at the back of the mat instead of the front), but to me they feel much more fluid and silky. <a href="https://vimeo.com/170751564" target="_blank">This video by Shiva Rea is so beautiful and inspiring</a>, but don't be intimidated - pranams can be easily modified to suit the needs of each of us. Background about the practice, along with <a href="https://www.yogajournal.com/practice/shiva-reas-prostration-practice-for-summer-solstice-and-international-yoga-day" target="_blank">step-by-step instructions, can be found here.</a> And <a href="https://vimeo.com/209335406" target="_blank">here's another lovely praam offering</a> by Shiva Rae.<br /></p><p> </p><p style="text-align: left;">You might just fall in love with the <b>BREATH OF JOY,</b> a simple movement and breathing practice that energizes the body and uplifts the heart in less than the time it takes to check your email. There are lots of variations, so if you explore the practice you will likely find one that suits your needs perfectly. Here's a <a href=" https://www.youtube.com/watch?v=GkQABUtVM20" target="_blank">gentle introduction by yoga teacher Amy Weintraub</a>, here's a <a href="https://www.youtube.com/watch?v=kL_CTZ2Aaxk" target="_blank">slightly more vigorous version, </a>and <a href="https://www.youtube.com/watch?v=GPbPG-5s-uA" target="_blank">here's a variation for school children</a>.</p><p style="text-align: left;"><br /></p><p style="text-align: left;">Qigong offers a simple and beautiful <b>BONE MARROW CLEANSE</b> practice that combines movement, meditation and visualization, and feels so fortifying for the body, mind and spirit. <a href="https://www.youtube.com/watch?v=HbWfnlolF9M" target="_blank">Mimi Kuo Deemer offers a lovely guided practice here</a>. It takes only eight minutes, and may just provide an instant reset to your day.</p><p style="text-align: left;"><br /></p><p style="text-align: left;">Restorative yoga offers simple and earth-bound yoga poses that are held for longer periods of time so that the body and mind can rest deeply. My very favorite restorative yoga pose is <b>VIPARITA KARANI</b>, also known as legs-up-the-wall pose. (It can easily be modified to legs-up-on-the-edge-of-the-couch pose, too!). <a href="http://www.claudiacummins.com/2010/07/for-beginners-legs-up-wall-pose.html" target="_blank">I shared step-by-step instructions for Yoga Journal magazine here, long ago. </a></p><p style="text-align: left;"> </p><p style="text-align: left;">And if you enjoy resting deeply, perhaps you'd like to explore a<b> LUNG SUPPORT RESTORATIVE PRACTICE</b> that helps restore a sense of openness and ease in the breathing body. I fell in love with <a href="https://www.youtube.com/watch?v=2g8QVaDauok" target="_blank">this practice by Lisa Peterson </a>early on in the pandemic and still practice it often. <br /></p><p style="text-align: left;"><br /></p><p style="text-align: left;">Perhaps you'd like to try a little <b>YOGA FOR YOUR EYES</b>? Now more than ever, screen time can lead to eye strain and brain fatigue. Several years ago I wrote an article for Yoga International offering simple practices that some say can help soothe and strengthen the eyes. The exercises are simple and can be practiced almost any time. <a href="https://yogainternational.com/article/view/4-yoga-exercises-for-eye-strain" target="_blank">Here's a link to that article.</a></p></div><p style="text-align: center;"> </p><p style="text-align: center;"> </p><p style="text-align: center;"> ๑ </p><p style="text-align: center;"> </p><p style="text-align: center;"><i>Check back here for additional self-care strategies shared throughout the winter season. </i><br /></p>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-42222145733085133802020-12-18T17:11:00.011-05:002022-09-12T08:30:30.132-04:00Dancing Through the Dark<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ4KYS-OZEopEvpqMseO-_UezkMZZAP89jyDgSQ31ZAjFYDCMhLDomqyKZC6Z1GP4wHRBw3Xh5BQ8Dpq8oSRiUSkSSpOjqMV8AOPkTmuSuUWBcNVtHEmlwudWXLpHbLkevtSG2GiF3UW6r/s2048/25-IMG_3372.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ4KYS-OZEopEvpqMseO-_UezkMZZAP89jyDgSQ31ZAjFYDCMhLDomqyKZC6Z1GP4wHRBw3Xh5BQ8Dpq8oSRiUSkSSpOjqMV8AOPkTmuSuUWBcNVtHEmlwudWXLpHbLkevtSG2GiF3UW6r/w300-h400/25-IMG_3372.jpg" width="300" /></a></div>When I log on to my computer just after lunch, the dance has already begun. Bodies sway and bounce to the beat all across the checkerboard tiles that fill my screen. The instructor smiles and shimmies from her own makeshift dance floor, while others move in their bedrooms, their kitchens, their offices and porches. First there are 40 and then 120 and finally more than 200 people logged on from all over the world, here to share in this strange and lovely stay-at-home pandemic dance party.<br /><br />I've come to this class to learn more about healthy movement. I've read about Esther Gokhale for years and am eager to learn more about living in a body with strength and ease. It's the dance, though, that intrigues me most. I suppose you'd say I'm a closet dancer, happy to turn up the music on my own when life feels like it's ready to burst out of my bones, but puritanically shy about dancing with others. <br /><br />I scroll through the Zoom screens like a voyeur. I see a mother dancing with children. I see an older man exercising with weights while swaying to the beat. I spy a grey-haired woman who looks so very familiar dancing in her kitchen and an older couple in their living room who seem to move as one. My eyes land on a tall fellow dancing alone with such elan that he must have been a samba dancer in a former life.<br /><br />I close my bedroom door, turn up the volume, and begin to dance. Shyly, at first, but curious. My feet tap. My shoulders sway. And then I begin to let the music carry me, growing bolder in my movements. I skip. I spin. I sing. My brain grows quiet, my body leads the way and my spirit begins to lift. For the first time in a long while, I smile.<br /><br />Our free-form, no-rules dance party lasts 15 minutes, and then Esther guides us through the day's movement principle. She explains why strong muscles support a healthy back, she shows us images of healthy bodies with long and spacious spines, and she offers up a few movements that can cultivate ease and stability in the body. Then the music returns and we strengthen our muscles again on our virtual dance floor.<br /><br />I've tried this class on a whim. The world feels so claustrophobic right now, with winter darkness settling in like a shroud and the pandemic driving us all to our knees. I walk, I meditate, I practice yoga and qigong, but still my footing feels unsteady and my fears are vast. I'll try anything to keep my heart afloat through the dark tunnel of winter ahead and into next year's promised summer sun. Dancing suddenly seems like a not-so-crazy way to shake off our sorrows and perk up our souls.<br /><br />And strangely, it works. After my first class I find myself moving lightly through the house, a little more chipper and cheery than I've felt in months. My body feels refreshed and renewed. My spine feels longer. My legs feel steadier. The troubles of the world seem a little less difficult to carry. My shoulders feel more willing to bear life's heavy load. <br /><br />And so I return the following day. And the next, and the next. In short order my lunchtime dance party becomes a bright light and an anchor to my days. You could say I'm hooked.<br /><br />I keep my computer camera turned off, because I'm still a little shy about this unlikely COVID survival strategy. But I am so thankful for my fellow dancers who keep their screens on as the music plays. They fill me with a sense of community and shared movement. I follow their leads and imitate their moves. I learn their names and begin to recognize them by their trademark footwork and signature shoulder shimmies. <div><br /></div><div>My dance partners and I have never met in person and likely never will, but I feel such kinship with these lovely souls who show up with me, day after day, to shake off the world's heaviness and reclaim our freedom and light. Dancing alone just wouldn't feel the same.<br /><br />This happens every single day. At 12:45 I leave my kids to their algebra and American history and walk away from the work of the day. I slip upstairs to my bedroom and log on to my computer to dance. I leave my COVID thoughts at the door and let the rhythm of the music transport me to a clean and wide-open space. I stomp my feel and flail my arms and for a little while, at least, forget about masks and stay-at-home-orders and the latest round of test results. I feel like a kid again, as light and carefree as I was so long ago when I sashayed around the house and carved out cartwheels in the summer sun.<br /><br />In these moments, dancing seems like the most natural way to keep life flowing even when the outer world comes to an icy standstill. Every once in a while in my body I catch a glimmering of a whirling dervish or an Indian dakini or a child stomping through the mud. Occasionally I even slip into a place of utter absorption where my sense of self melts away entirely into the greater flow of life. In these moments my bones tell me that the secret to this strange time is to keep moving to the beat, whatever it takes, refusing to let life freeze us in our tracks.<br /><br />Our daily dance parties aren't going to make COVID disappear or keep the hospitals from overflowing with patients. They aren't going to cure hunger or cancer or racism or global warming. We could do worse, though, in this strange and lonely time, than to strengthen our bodies and our souls, to cut loose every once in a while and turn again toward joy. <br /><br />We show up with whole body and unfettered heart. We swing to the rhythm of the beat, shaking off our sorrows and shimmying to our unlikely delights. We strengthen our spines and our lungs. And then we carry our fancy footwork and unburdened hearts back out into the larger world to cast a little light into the darkness so that others, too, may find their way to the dance.</div><div style="text-align: left;"><div style="text-align: center;"><br /></div><div style="text-align: center;">๑ </div></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-51091123521498393292020-09-30T16:15:00.010-04:002022-12-24T17:48:25.789-05:00A Few Easy Breaths<div style="text-align: center;">I </div><div style="text-align: center;"><br /></div><div style="text-align: left;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNV_R9iQSJIh2hucgpzVk-gpPmKgoSFShIn2ogyCVg12tvAg5wcHJO-VOdjzf15u3Le1p-WxhB1towfKaXDt0kt7JUU0xe-tD05NS5p4xH8yI5aWv9M7H_RZ8LHJHF_o9tNFjg0touZHGm/s2048/4EBBEA6E-3106-4B9B-89DD-9EA6E0C8E413_1_201_a.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="1463" data-original-width="2048" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNV_R9iQSJIh2hucgpzVk-gpPmKgoSFShIn2ogyCVg12tvAg5wcHJO-VOdjzf15u3Le1p-WxhB1towfKaXDt0kt7JUU0xe-tD05NS5p4xH8yI5aWv9M7H_RZ8LHJHF_o9tNFjg0touZHGm/w400-h286/4EBBEA6E-3106-4B9B-89DD-9EA6E0C8E413_1_201_a.jpeg" width="400" /></a>When the world threatens to overwhelm, I lie down. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">I settle onto the ground and exhale. <br /><br />I give up. I give in. And for a few sweet moments, I let go of absolutely everything I know. </div><div style="text-align: left;"><br />I befriend the earth. I let gravity overtake me. I invite my whole being to soften, to melt, as I hand my life over to earth's faithful embrace. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">I relinquish my tight hold on life and let everything beyond me spin off in its own uncontrollable way. I remind myself that I can let go of everything now and still there will be no place to fall. <br /><br />I nestle into the quiet lullaby of the breath. Slowly and surely this beautiful ebb and flow erodes the stickiness and stress within. Breath by breath and moment by moment, the angst slips away and the mind begins to clear. I sense the quiet return of my sweeter, truer self. <br /><br />I stay a little longer. I unravel a little more. I rest into the recovered peace of this moment, this tender space, this life-saving balm of the here and now, of heavy and light, of earth and sky. And I stay - breathing and surrendering and softening every bit of my being - for as long as it takes to reclaim my breath, my balance and my life. <br /><br /><div style="text-align: center;">II <br /></div></div><div><br />I call this life-saving practice A Few Easy Breaths, or Grounding Practice, or sometimes Befriending the Earth. Some days I call it Defeated Mother Pose, and in my most desperate moments, I call it Just Giving Up. I share it with you on the off chance that you, too, might need a refuge from time to time, a soft spot to land when the waters of life grow turbulent and scary. I share this practice so that you, too, may find your way back home when you feel lost and overwhelmed. <br /><br />Magic happens when after so much striving and angst, we give up and let everything be for just a little while. A soul-quenching sweetness returns when we turn away from the world's endless rush, from the relentless chatter, from the nonstop train of life. <br /><br />In order to live fully in the world, it seems, it is necessary to turn away every once in a while. To turn inward. To reclaim one's inner balance. To remember what holds us close. To let everything inessential fall away until nothing is left but stillness and presence and who we really are in the deepest folds of the wide-open world. <br /><br />Even adults, it seems, need a time out from time to time. <br /><br /></div><div style="text-align: center;">III <br /></div><div><br />Here's my gentle suggestion: The next time you feel desperate or lost, with your circuits overloaded and your body gasping for air, get as close as possible to the ground. Sit down, lie down, fall down, whatever you can manage. <br /><br />I'm a big fan of collapsing onto the earth, but you could also climb into bed or nestle into your favorite comfy chair. In summer, a blanket out on the lawn feels perfect. In winter, tucked in tight in the coziest spot in the house might feel just right. <br /><br />If you have the energy, grab a pillow or blanket on your way down to create a soft nest for yourself. The aim is to let your body rest completely, to feel held and to let go. <br /><br />Once settled, invite your whole being to soften, to melt, to relinquish its tight grip on life. Release the shoulders, unclench the belly and notice everything that feels tight inside of you. Hand all that tension over to the earth. <br /><br />Remind yourself that this troubling moment is not a life-threatening emergency. Say those words out loud if you need. (Sometimes I actually say, "Dear brain, this is not an emergency. No need to be on high alert. I am safe in this moment. I can soften and relax now into the ground beneath.") <br /><br />Settle into the soothing melody of the breath, with its rise and fall, its ebb and flow. Let each inhalation soften you. Let each exhalation feel like a deep act of surrender. You’ll know you’re heading in the right direction when a soul-satisfying
sigh of relief pours out of you. You’ll feel like a lost and fussy baby
who has been placed in her mother’s arms and can finally soften and
breathe once again. Everyone sighs in relief.</div><div> </div><div>About now might be a good time to remind yourself that you have always managed before, that you have never actually fallen off the earth entirely. Now would be a good time to remember that all lives come with 10,000 joys and 10,000 sorrows, and that the rockiness of this moment will eventually flow into joy once again. <br /><br />Remind yourself, too, that you have all the resources you need to manage this moment, this life. In this one moment - the only place to truly be alive - you are breathing and tender-hearted and whole.<br /><br />Stay here until you feel like yourself again. This may take several moments. (And wouldn't it be beautiful if you even fell asleep here?) On a good day, you may feel free again after just a few easy breaths. <br /><br /></div><div style="text-align: center;">IV <br /></div><div><br />Here's the mystery and the beauty of this practice: When you get close to the earth, when you genuinely hand your life over to her in a soft and faithful way, the earth generously gives back. <br /></div><div><br /></div><div>Like a good friend, the earth holds you close even as the turbulence of life roils on. You give up. You let go. You are held. And then when you are ready, the earth gently nudges you back to the wider world. In some strange and quiet alchemy, despair gives way to shades of possibility. Strength slips back into your bones. Your steady heart revives. <br /><br />By letting go of all you think you know and all you think you should be, you are reclaimed, you are found. In growing heavy you make room for the light to enter once again. In emptying you are filled, and in dissolving you are made whole. </div><div> </div><div>You breathe again without fear, and you remember the sweet ways this life may be song. You remember the beauty and the loveliness of just being here, alive, awake and willing to take in the light. You rest here a little while, feeling utterly grounded and deep, and also as light and spacious as the air all around. </div><div><br /></div><div>If the practice has worked its magic, you will feel restored. You will feel returned to your truest self, clear-eyed and at ease. Your faithfulness will return in living color, as you remember that everything is going to be okay, that you can manage this mysterious adventure called life. </div><div> </div><div> In handing yourself over to the earth you have also been gifted the sky.<br /><br /></div><div style="text-align: center;">V <br /></div><div><br />Why not start right now? Why not slip down to the ground for just a few moments of ease and peace? Even now, can’t you feel the earth pulling you toward her, nudging you to relinquish the weight of your life for just a little while? <br /><br />Settle close to the earth. Take a deep breath in, and then let a long and beautiful sigh of relief pour out of you. Breathe in again. And with each exhale, nestle a little more fully into the wide-open arms of the ground beneath. <br /><br />Stay a while if you like. Let the rest of the world spin off in its own hurried orbit. Enjoy the view from down low. Smile at the sky so very high above. Enjoy a few easy breaths, befriending the vast and patient earth, letting everything go and everything be. <br /><br />Perhaps in these few quiet moments you will find yourself, your life, your possibility and truth. You might even feel shards of dappled joy somewhere deep inside. And when you are ready, you will rise up and return to the wider world, still carrying earth's generous and faithful presence deep within your bones.</div><div><br /></div><div style="text-align: center;">๑ <br /></div><div style="text-align: center;"></div><div style="text-align: center;"></div><div style="text-align: center;"><!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
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<![endif]--></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-29715714852245528662020-09-13T18:11:00.007-04:002021-10-26T17:36:16.439-04:00Changing My Mind, and My Vote<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1cuJ7LUwfrVspz5oBBWAsvP_lBo1dJwhIb_sl7oekBh0XoDqmb03z7XJQnzDmALTPWHLLw_8k1Hjo-nn3RMhqk1iPdKgUJB2mSMJCZAxaLmp0pE0VioTpyiYnlty38wZKgiB19_WSl5Np/s1600/84B15164-3FD3-4FB6-83C8-AB5870A76B6C.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1291" data-original-width="1290" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1cuJ7LUwfrVspz5oBBWAsvP_lBo1dJwhIb_sl7oekBh0XoDqmb03z7XJQnzDmALTPWHLLw_8k1Hjo-nn3RMhqk1iPdKgUJB2mSMJCZAxaLmp0pE0VioTpyiYnlty38wZKgiB19_WSl5Np/s400/84B15164-3FD3-4FB6-83C8-AB5870A76B6C.jpeg" width="398" /></a><p>When I cast my ballot this fall, once again I will commit a minor act of treason against my family heritage and political past. Although I was raised in a fiercely Republican family and bred on the values of individual liberty, free markets and entrepreneurial spirit, I will whole-heartedly cast my vote for a Democrat.<br />
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The last four years have revealed in no uncertain terms that our political beliefs can be deeply entrenched and slow to change. Once we stake a political claim, it seems, we often defend our beliefs with unwavering passion. We are even sometimes more likely to bend the truth to suit our beliefs than to change our point of view in response to truths that are revealed in the world.<br />
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So how did I, the child of a Republican family in a reliably conservative community in the heartland of the country, find my own political beliefs changing? When I consider my shifting vision of the world, I trace the transformation of my political views to one unlikely corner of my life: Meditation changed my mind and my vote.<br />
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As a child I helped decorate floats for Republican candidates marching in local parades. My father gave me Ayn Rand’s <i>Atlas Shrugged</i> for my twelfth birthday. Another family member sent me off to college with a subscription to <i>National Review</i> to inoculate me against the liberal elites in their East Coast ivory towers. After college, I even worked as a low-level aid in the White House for a Republican president of the United States.<br />
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It was the stress of living in Washington, DC, that led me to meditation. The anxieties of living in its cut-throat and often mind-bending culture wore on my mind and my spirit. One day I found my way into a yoga class, seeking a little ease and peace. I fell in love with my first downward-facing dog pose, and yoga soon led me to a more formal meditation practice. The discipline has been my steady companion ever since, and it has changed my life in profound and beautiful ways.<br />
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Meditation is the practice of resting with clarity and ease in the present moment, with an open heart and a welcoming mind. Slowing down, steadying the thoughts and reconnecting with the experience of the here-and-now offer benefits that range from lowering blood pressure to de-stressing our minds to nurturing greater compassion for the world around us. Millions of practitioners across many centuries and spiritual traditions have come the same conclusion: Meditation can help us navigate the often turbulent waters of life with greater wisdom and ease.<br />
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There is a beautiful mystery to meditation, to the myriad ways that sitting quietly and cultivating awareness can change our minds. When we let life’s stresses clutter up our brains, we grow confused. And when we let the mind settle, we see more clearly who we are and how we want to be in the world. We begin to sense a deeper connection between our small selves and those around us. Our sense of separation - from other people and creatures and even trees and mountains - diminishes. We begin to understand more deeply the truth espoused by many spiritual traditions: <i>In the end, we are all one.</i><br />
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Meditators will tell you that this realization leads to changes both large and small. When you see how closely our lives are bound together, you begin to treat others less like strangers (or worse, enemies) and more like friends. You grow less frightened by people who seem different from yourself. You become a little less quick to judge and a little more likely to forgive. And you take better care of the world around you - not just for yourself and your own children, but for all beings, everywhere.<br />
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You begin to see the exhaustion in the eyes of the cashier at the grocery store, and you pause to ask how she is doing. You begin picking up trash on the sidewalk, even when someone else made the mess, because everyone benefits from your small action. You begin slipping a few dollars into the cold fingers of the homeless man on the street - even though you have no idea what will come of that money - because your heart has been primed to respond with kindness when others ask for help. Little by little, your guiding vision shifts from <i>it’s me against the world </i>to something much bigger: <i>We are all in this together and we might as well help each other out along the way</i>.<br />
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Once this happens, the concept of individual liberty becomes a little bit shady and strange. We grow less interested in our own private agonies and elations, and we grow a little more concerned about the wellbeing of the wider world. We begin to understand the need from time to time to sacrifice our own freedoms in the name of the greater good, so that our communities grow strong and healthy for us all. And we commit to treating others with the very same respect and care that we ourselves would like to be treated.<br />
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I never anticipated that meditation would be a political act. But the practice has led me to think more carefully about how all of my actions - including my votes - matter in the world. As meditation has changed my mind, I have grown less interested in candidates’ political affiliations and more interested in how their actions ripple out into the wider world. I have begun to care about not just their policies, but also the kindness and care with which they treat others, especially those least able to help themselves. I have grown more interested in supporting leaders who recognize how closely we are bound together and who advocate for <i>we</i> just as fiercely as for <i>me</i>.<br />
<br />On the day I cast my ballot this fall, I will surely sit in the quiet of the morning first. I will breathe and soften and settle my mind. I will feel the air around me and the sounds of the day coming alive. I will settle my awareness deep into the moment, where I sense so clearly those bright strands that weave us all together into one beautiful tapestry of life.</p><p><br /></p><p>I will nod to the deep roots of my family heritage and political past, which have given me the courage of my convictions and the confidence to change my mind. And then I will collect my ballot and vote my conscience - mindfully and with care - with heartfelt wishes for wholeness and wellbeing for every last citizen of the world.</p><div><div>
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<span style="text-align: center;">๑๑๑</span>
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</div></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-11619723449954943202020-08-17T16:31:00.001-04:002021-08-14T14:41:10.484-04:00Listening as an Act of Love<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitoqeMTFmCmle29QKh1C_0BIKLHbOG2KmHOfyyAzc1zlEL3BZ2IHnDennITR5Woty1zA1dIhYcWvlsDLdt4ahnnpdCo7sx8p53Zli2T6h0FdcjsdWfQSovEfLqr2_FPmLfasaVufdo-bH3/s1600/IMG_9422.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitoqeMTFmCmle29QKh1C_0BIKLHbOG2KmHOfyyAzc1zlEL3BZ2IHnDennITR5Woty1zA1dIhYcWvlsDLdt4ahnnpdCo7sx8p53Zli2T6h0FdcjsdWfQSovEfLqr2_FPmLfasaVufdo-bH3/s400/IMG_9422.JPG" width="287" /></a>It’s early morning, just at first light. The house is quiet and heavy with sleep. You’re the first one up. You recognize the possibility of this lovely moment.<br />
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You creep downstairs, put the kettle on, stealthily prepare your tea, and slip out the front door. You settle onto the front steps into a seat of peaceful repose, half of you still asleep and half craning your eyes upward toward the light. You sip and you soften into the ease of the waking day.<br />
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Your mind understands that it’s too early for to-do lists or ambition of any sort. There is not a thing you need to do quite yet. You exhale, and without even thinking, you settle into a receptive and open state. Nothing needs to happen, you recognize, and yet anything might.<br />
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And so you sit, watching the day slowly stretch her arms. The birdsong begins, the light begins to shift, the sky begins to glow. You hear the house creak, you feel the breeze whispering by, you feel your body rise and fall with each breath.<br />
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<b>MYSTERY AND GRANDEUR</b><br />
You sense an awakening in your soft heart, a renewed bloom of the shy light that shines within, a willingness to fall in love with the world yet again. You remember theologian Paul Tillich's words, "The first duty of love is to listen," and you know that in this soulful moment you have found your way into deep knowing of what he meant.<br />
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In these quiet moments of the morning, receptive and open and easy, you sense in your bones the necessity of listening, of opening yourself wide to the mystery and the grandeur of the world. You understand the importance of opening your mind and heart so wide that life pours into you with all its delicacy and strength. You sense the possibility of participating deeply in the world without needing to speak a word.<br />
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And you promise to remember this quieter way of being, even later, when the day begins to burn bright with activity and bustle. You commit to staying close to this whispering flame that flickers in your heart. You consider the possibility of listening to others just the way you’ve listened to the dawn, with the doors and windows of your heart open wide.<br />
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<b>HAPPINESS, KINDNESS</b><br />
You smile as you sense how full and tender this way of being feels within - expansive, curious, open to every thought and every sound. You understand the gift of bearing witness, of listening without judgment. You sense the healing balm of a soul who listens, truly listens, with a mind clear and a heart wide open.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5UfjxKyVZyBZ1H_CSUDdUx5wC-toDW0mwJjAtl6cFkiVSoLV1ShQWTPkwTVLYADdHNvOeJuANkqltBFF8LM4P9EpZPdaxPPO64aHMmE2SdVrvT0MI4TlLULwD9axgZriHLb242ocZjmjE/s1600/IMG_0021.JPG" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5UfjxKyVZyBZ1H_CSUDdUx5wC-toDW0mwJjAtl6cFkiVSoLV1ShQWTPkwTVLYADdHNvOeJuANkqltBFF8LM4P9EpZPdaxPPO64aHMmE2SdVrvT0MI4TlLULwD9axgZriHLb242ocZjmjE/s400/IMG_0021.JPG" width="400" /></a>And then you remember Mary Oliver’s words, “Watch, now, how I start the day in happiness, in kindness," and you feel like this wise poet is sitting right beside you, smiling. You vow to move forward with Oliver’s words on your lips all day as an offering to the greater world.<br />
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This very morning, it seems, you have been given a new pair of ears that allow you to listen deeply to the song of life. And you sigh in profound happiness. Somehow, before the day has even lurched into action, you have been made whole.<br />
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You pledge to hold you close to love and loveliness, leaning in close to life and listening well. You promise to carry this openness out into the day ahead. Perhaps it will be a gift to others, just as it has already been for you.<br />
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The house begins to stir and you take one last sip of tea. You take a deep breath, listen to the morning song one last time, and promise to incline your ears, your eyes and your heart toward the world with openness, with ease, and with love that shines from the quiet, listening place within.<br />
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<i>This essay was written for <b>Dwelling in the Heart</b>, Claudia's 2016 online lovingkindness immersion.</i></div>
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*****</div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-12015496218104000472020-07-23T08:34:00.002-04:002021-10-26T17:36:35.387-04:00Sweet and Simple Breathing Practices<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-ZXqKs1svgC40VqZSe7_CkXCyC_vBQ5C-efE8Rdlfr0HkIJQfOVt9OCCGB9aHXRp10dEZYrjpceYO_LFpaW3jOfkQfWHjSrs4Pb4RA51zmM9ATb_JnLjylVJn1CA0No1iqHzF7MQgV1e/s1600/IMG_8448.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-ZXqKs1svgC40VqZSe7_CkXCyC_vBQ5C-efE8Rdlfr0HkIJQfOVt9OCCGB9aHXRp10dEZYrjpceYO_LFpaW3jOfkQfWHjSrs4Pb4RA51zmM9ATb_JnLjylVJn1CA0No1iqHzF7MQgV1e/s400/IMG_8448.JPG" width="400" /></a>Are you looking for a simple practice that can reliably calm the mind and steady the heart? The answer may be already within you, in the simple rise and fall of your breath.<br />
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Yoga breathing techniques, or pranayama practices, harness the breath to cultivate vitality and happiness within. Some of these practices are deep and demanding, but many are simple enough to slip with ease into the folds of your day.<br />
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To give you a taste of the breath's unique ability to steady the mind, I have pulled together a few of my very favorite breathing practices. These explorations are simple enough to learn on your own, and they are fortifying enough to change your mood within minutes.<br />
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<b>GETTING STARTED</b><br />
Yogis discovered centuries ago what modern scientists are learning more about today: The breath and the nervous system are closely related. Changes in the nervous system lead us to breathe in different ways. And, changes in our breathing can shift the way that energy that flows through us. Changing our breath, quite literally, has the power to change our minds.<br />
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That means we can use the breath as a steadying force in our lives, restoring us toward balance when we are feeling off-kilter and out of sorts. When we are feeling stressed and overwhelmed, for example, we might soothe ourselves by shifting toward a breathing pattern that emphasizes long and smooth exhalations. And when we suffering from low energy, we might pump a little life into our bodies by gently emphasizing our inhalations.<br />
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In addition, gentle breathing practices can serve as mini-meditation practices, giving our minds something clear and steadying to focus on. Pranayama practices pull us into the experience of the present moment in ways that can halt the endless stream of thoughts that spiral uncontrollably through our heads.<br />
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The yogic breathing practices of pranayama range from sweet and simple - like the ones I offer here - to demanding and rigorous. If you decide to explore the deeper practices, I suggest that you work with an experienced teacher who can guide you with intelligence and care.<br />
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<b>1. BREATH SENSING<br />
</b>When exploring the breath in any form, my favorite way to start is to lie down, relax deeply, and simply watch the breath as it pours into and out of the body. This "breath sensing" practice brings our minds back to the here-and-now, and reacquaints us with the lovely, lilting rise-and-fall rhythm of the breath.<br />
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To practice, settle yourself into a quiet and comfortable spot that allows you to feel deeply supported and at ease. (I like to lie down onto the floor and let myself feel held by the earth.) Close your eyes and take a few deep breaths, filling your lungs with fresh air as you breathe in and letting each exhalation invite you to relax more deeply. Release your belly, let your shoulders melt, unclench your jaw, and quiet the face. Let go of everything that can be let go of.<br />
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Once your body begins to feel soft and settled, rest your gaze on the sensations of the breath. Let your mind be like a butterfly resting on the leaves of a bush as it gently shifts in the breeze. What does it feel like to breathe in? What does it feel like to breathe out? How does the air feel as it slips through your nose? And how does your body shift as it receives and releases the breath?<br />
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Your job is to dive in deeply to the breath, to enjoy the breath as it wafts through you like a spring breeze. In this breath-sensing practice, you are not trying to manipulate the breath in any way. You are just letting it be and enjoying the ride. <br />
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Would you like to give this lovely practice a try? This "Mindful Breath" guided audio can get you started. (<a href="https://www.claudiacummins.com/2018/11/guided-breathing-audios.html">You can also find it by clicking here.)</a><br />
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<b>2. BREATHING LIKE A BABY</b></div>
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Books have been written about the mechanics of breathing, and full courses are offered on how to breathe properly. My own maxim is that there is no one right way to breathe - that every moment calls for its own unique response - and that the body already knows how to breathe optimally. Long-held tension in the body sometimes gets in the way of healthy breathing, so one of the best things we can do is soften the musculature of the body, relax deeply, and let the body breathe freely.<br />
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My mentors in this practice are sleeping babies. When resting deeply, the whole body appears to be rising and falling, swelling and releasing, as they breathe in and out. Babies are masters at "whole-body breathing" - letting the whole body participate in the breathing process - and we can learn from their example.<br />
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The instruction? Simply lie down and breathe like a baby! Conjure up a favorite image of a sleeping child, and breathe like that beautiful being. Don't let the mind get too tangled up in what that means - your body will remember. <a href="http://www.claudiacummins.com/2016/09/babys-breath.html">I've written an entire article about the practice, which you can find here. </a>Years after writing this piece, "breathe like a baby" is still one of my favorite instructions.</div>
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3. <b>THE CLEANSING BREATH </b></div>
When life life threatens to overwhelm, the breath can help us ratchet down the tension and return us toward balance. My favorite immediate relief in times of struggle is to discharge energy with a long exhalation through the mouth. Think sigh of exasperation. Think sigh of relief. Think letting all struggle slip out and away with the breath.<br />
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I like to think of this cleansing breath as a quick detoxifier for my brain and my body. This simple practice - which you likely already do quite naturally - helps us discharge a little energy and bring us back to a deeper state of calm.<br />
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The instructions are simple: Breathe in normally, though the nose, if possible, and then breathe out through pursed lips, as if you were blowing through a straw, extending the exhalation as long as comfortably possible. After each exhalation, breathe easily for a few moments without controlling the breath at all. And when you feel ready, repeat.<br />
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Try this for three or four or five minutes at a stretch, and notice how the practice changes how you feel. Hopefully you will feel a little calmer and steadier, a little less stressed and a little more at ease in the world.<br />
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The long exhalations of the cleansing breath signal to the nervous system that it’s okay for your body and your mind to relax and rest with ease in the moment. In addition, the practice gives your mind something more wholesome to focus on than fears and grudges and tired old thoughts looping through your brain. This practice often leads me deep to an oasis of peace and calm that is sometimes called the still point within. <a href="https://www.claudiacummins.com/2018/05/the-still-point-within.html">I've written about it here.</a><br />
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<b>4. BOX BREATHING</b><br />
Box breathing is one of the simplest breathing practices I know, and it never fails to steady my mind. It's quick and easy and can be practiced anywhere. And it offers a balanced reset to the body, an opportunity to feel both awake and at ease in the world.<br />
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The instructions are simple: reshape the four phases of the breath until they are equal in length. Let the inhalation, the pause at the end of the inhalation, the exhalation and the gap at the end of the exhalation all last the same amount of time. That's it!<br />
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The intention here isn't to slow or lengthen the breath, it's to create a feeling of steadiness and equanimity. Breathe in as you count up two (or four or six), pause for that same count, breathe out for the same count, and rest for that count. Your body will intuitively reshape the breath to fit into that square-like or box-like pattern. And after a few rounds, your state of being will likely feel smoothed and steadied.<br />
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The practice is easy and portable, and can be used any time you're feeling out of sorts. <a href="http://www.claudiacummins.com/2020/05/a-moment-of-mindfulness-box-breathing.html">Read more here for more detailed instructions, along with a guided video </a></div>
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<b>5. BUZZING BEE BREATH</b></div>
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My yoga friends know my favorite breathing technique: humming like a bumble bee. In yoga, this practice is called bhramari breath, and ancient yoga texts tell us that devoted practice will cause bliss to arise from the heart. Doesn't that sound enticing?<br />
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If you've ever hummed, then you already know how to practice bhramari breath. Close your lips gently, relax the jaw, and rest the tongue on the roof
of your mouth. Inhale normally through the nose, if possible, and then
exhale through the nose while making a gentle humming sound.<br />
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In the beginning, you may like to take a few easy breaths between each
humming exhalation. Once you feel comfortable, you can practice one
round of buzzing bee breath directly after the other for several rounds,
up to five minutes or so. If you're like me, a few rounds of bhramari
breath will soothe and settle the mind while offering a gentle buzz of
uplift and delight.</div>
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How does bhramari breath work? When we hum, we lengthen our exhalations without even trying. Long and slow exhalations calm the nervous system, shifting us switch from fight-or-flight mode toward the calmer rest-and-digest mode of being. Long exhale after long exhale, we settle our overexcited nervous systems. The accompaniment of the sound vibrations deepens this experience, adding a feeling of lightness to the sweet and settled calm.</div>
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In addition, focusing awareness on the sound of the humming breath can help clear and steady the mind, diverting attention from the endless parade of thoughts cycling through our heads. In this way, bhramari breath becomes a form of meditation, offering the mind a safe and lovely place to anchor itself, allowing us to grow calmer and steadier. <a href="https://www.claudiacummins.com/2018/05/brhamari-breath-hum-of-happiness.html">I've written more about this light and lovely practice of bhramari breath here.</a></div>
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And if buzzing like a bee sounds too silly for you, forget all about it and just hum - or even sing - your favorite tune as you go about your day. <a href="http://www.claudiacummins.com/2017/12/sing-out.html">That's a breathing practice, too, as I've written about here.</a> I bet you'll find your mind growing calmer and your mood brightening as you make a joyful noise!<br />
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๑๑๑</div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-28981042750180441522020-06-23T13:27:00.012-04:002023-01-28T12:12:27.830-05:00Eight Silken Brocades<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMeXwYbsVKv_h2mjvtY9yW045BnXbjjqHq5aBVm4X3lOIPrTIxOdoO9RR450yikFVUKsqymwmdF8vsKRnZFhenLZ-QUIytFEHJByQAWwM-L3XT-AtBRL0xkzgpOBt7QSyniE7CVlfLDwjz/s1600/IMG_1171.jpg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMeXwYbsVKv_h2mjvtY9yW045BnXbjjqHq5aBVm4X3lOIPrTIxOdoO9RR450yikFVUKsqymwmdF8vsKRnZFhenLZ-QUIytFEHJByQAWwM-L3XT-AtBRL0xkzgpOBt7QSyniE7CVlfLDwjz/s400/IMG_1171.jpg" width="400" /></a></div>
Wouldn't you love to find a simple and enjoyable routine that strengthens the body, frees the breath and quiets the mind? And wouldn't it be especially lovely if that practice required no special equipment, could be practiced anywhere, and only took 20 minutes of your day?<br />
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The Eight Silken Brocades are my answer. This simple and uplifting practice combines movement, breathing and meditation in ways that cultivate wellbeing in body, mind and spirit. This practice was my introduction to the Chinese art of qigong, and years later it still brings a smile to my face every single time I practice. It's hard to imagine a time when the Eight Silken Brocades wouldn't be an appropriate answer to the needs of the day.<br />
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The practice is made up of eight simple movements - practiced standing or even sitting down - with each movement slowly repeated several times. The movements are accompanied by mindful breathing, mental focus and imagery. The key instruction throughout the practice is to move like silk in a fluid and gentle fashion. Moving in this way slowly nudges us in the direction of ease and harmony.<br />
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The Eight Silken Brocades have their roots in exercises first recorded 2,500 years ago, and have been passed down through the centuries in China and beyond. Today there are many different incarnations of the practice, ranging from deep and demanding to slow and simple. All of the variations are rooted in Traditional Chinese Medicine, which posits that we have rivers of energy running through us that keep our lives flowing smoothly. The Silk Brocades are said to clear and strengthen each of the primary energy meridians in the body in a way that creates a wholesome and well-rounded practice.<br />
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Practitioners are encouraged to practice the Silk Brocades outside, so that the soothing quality of the trees and sun and sky can calm and uplift us. And we are advised to practice at no more than 70 percent of full effort. If we try too hard, it is said, we will create stress rather than relieve it. Isn't that a soul-satisfying instruction?<br />
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Practicing with an experienced guide is the best way to learn this practice, but modern technology makes it possible to learn the flow on our own. If you don't have a nearby teacher, I recommend finding your favorite sequence online and following along every day until you know it by heart.<br />
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<a href="https://www.youtube.com/watch?v=3K-0JpiJu-o&t=298s">My introduction to the practice was through this video shared by Mimi Kuo Deemer</a>, a Britain-based qigong and yoga teacher. I followed along daily until my muscles knew the flow and I could carry the practice out under the vast blue sky. (Mimi also has many other beautiful guided routines, and even online classes, if you are<a href="https://www.mkdeemer.com/"> inspired to learn more.)</a><div><br /><div><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="266" src="https://www.youtube.com/embed/3K-0JpiJu-o" width="320" youtube-src-id="3K-0JpiJu-o"></iframe></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div>
I also love <a href="https://www.youtube.com/watch?v=cwlvTcWR3Gs">this version by Judy K. Young</a>. It's a little softer and gentler, and just seeing Judy's beatific smile always calms me down. This offering is led silently, which deepens the sense of tranquility. (I also recommend Judy's qigong massage videos, which also can be found <a href="https://www.youtube.com/channel/UC6dDN9cvbiLUaT6BS8zzz0g">on her YouTube channel</a>.)</div><div><br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/cwlvTcWR3Gs/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/cwlvTcWR3Gs?feature=player_embedded" width="320"></iframe></div>
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The Shaolin Buddhist monks - renowned for their strength, suppleness and mental focus - practice a version of the Eight Brocades as a warm-up to their martial arts practices. <a href="https://www.youtube.com/watch?v=6WbZxTptmRk">This video offers a gentle taste of the Shaolin incarnation of the practice.</a><br />
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And if you would like to take a deeper dive into the nuances of the practice, <a href="http://www.egreenway.com/taichichuan/esb.htm#Index">here's a detailed description of the Eight Brocades shared by Michael Garofalo.</a><br />
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I have never once regretted slipping outside into the morning light
and opening to the Eight Silken Brocades. Once the sequence nestles into the bones, the mind can rest deeply into the moment as we slip and stretch and
strengthen and soften. The practice becomes a steadying ritual and a faithful companion as we move through the inevitable ups and downs of life. Enjoy!<br />
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๑๑๑</div>
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<br /></div></div></div>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-67794820518539970832020-06-21T13:25:00.000-04:002022-12-24T17:48:30.390-05:00Best Day Ever<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmeajz2eh9bDUZLiBg-6a5tBfWS4z3rSLSwm8f60mVXLtitIDXXoFDq7ZrdqLmTbqLbe4Cn5pbaXIsj4lmEimbriBGJ2yfrbcwXc3Tc-B8qQGQVY-Z9Ib0DAHglKTcTyEKk-fhk_TuYX3v/s1600/IMG_4741.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1536" data-original-width="1536" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmeajz2eh9bDUZLiBg-6a5tBfWS4z3rSLSwm8f60mVXLtitIDXXoFDq7ZrdqLmTbqLbe4Cn5pbaXIsj4lmEimbriBGJ2yfrbcwXc3Tc-B8qQGQVY-Z9Ib0DAHglKTcTyEKk-fhk_TuYX3v/s400/IMG_4741.JPG" width="400" /></a>My six-year-old son and I are standing outside the classroom door. It's a cold and dreary Wednesday morning, and we've just muddled through the before-school ritual of dress-eat-gather-and dash out the door. We're standing here with a few other kids and assorted parents, waiting for the day to begin. <br />
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Mrs. Walter opens the classroom door, peeks her head into the hallway, and waves to her students. Kids pick up their oversized backpacks, mumble their goodbyes, and slowly make their way toward their beloved teacher's open arms. <br />
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I spy my friend Amy near the door. I watch her kneel down in front of her son. She places her hands on this small boy's shoulders and looks directly into his eyes, as if - for this moment - no one else in the world exists.<br />
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"Best day ever," she chirps with a smile. And then she kisses her son on the cheek and dashes down the art-strewn hallway and off into her day.<br />
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I think about this moment all day long. It was an instant, really, over in two breaths. It would have been so easy to miss in the crowded corridor and in our own goodbyes. But something about what I witnessed won't let me go. Like a bell peeling through the sky, that moment startled me out of my self-absorbed reverie and awakened some possibility within.<br />
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Best Day Ever. Could this grey and ice-strewn day in the thick of midwestern winter possibly be the best day we've ever had? Is it, perhaps, over-reaching a bit to suggest that this is the best day ever to a six-year-old boy on a cold morning inside a little school in a nondescript city in Ohio? And on a Wednesday in January, no less?<br />
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Amy's words ring through the morning, as my toddler and I putter about at home, cleaning up the oatmeal and lying on the carpet with legos and the cats, counting the hours until we schlepp back to school to retrieve big brother.<br />
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Best Day Ever. Is it a wish, as in, "I hope you have the best day ever?"<br />
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Is it an instruction, like, "Please do what you can to make this the best day in the world?"<br />
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Or, perhaps, it is a truth, a revelation: "You may not see it right now, but if you incline your eyes in just the right way, you will see that this ordinary day is actually the best day ever - the only chance you have to be fully alive - in the whole wide world."<br />
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A few days later, with snow melting into slush, Amy and I meet again in front of the classroom door. When the door opens, Amy repeats the same goodbye with her son: a hug, a kiss and a "Best day ever." This is a ritual, I see, a parting offering she leaves with her son every single day.<br />
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I begin to look forward to hearing her sing out these words in the morning rush, as if some of the shininess of her blessing might spill in our direction. Her words echo through my brain and rekindle some hopeful warmth in my heart. I begin to wonder whether my family, too, could make this the best day ever. Maybe we could try a little harder, rising to the challenge of making something beautiful and bright with the gift of this day we have been given. But what would that even look like?<br />
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Best Day Ever. This is a strange memory to slip to the surface right now, with a pandemic rolling across the globe, leaving grief and devastation in its wake. The world seems to be falling apart, with society's weakest links painfully exposed, and with so many people suffering so deeply. What will the world look like in a year? Who will have jobs and who will be hungry? Who will be alive and who will be dead? Will we still be social distancing, hungry for connection and adventure in the world? Panic floods my chest when I peer too far into our collective future. This time feels so much like a purgatory, as if we're all just waiting for the other cosmic shoe to drop.<br />
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My panic eases, though, when I reel my mind in from the distant future and rest it closer to the here-and-now. Life feels a little more manageable when I focus my eyes on the lilies bursting into bloom in the
garden, on the hot mug of tea in my hands, on the voices of my children
right by my side. Maybe the answer - now and always - is to take good care of the present and trust that the future will take care of itself. <br />
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It's that old story about driving at night down a country road: Your headlights only need to throw enough light to see a little way down the road, and in that way, mile by mile, the headlights guide us safely home. The more distant future is too much to grasp. But
perhaps we can gracefully manage the gift of this day, this moment, this breath.<br />
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Or, as theologian Henri Nouwen wrote: "The art of living is to enjoy what we can see and not complain about
what remains in the dark. When we are able to take the next step that
follows, with the trust that we will have enough light for the step that
follows, we can walk through life with joy and be surprised at how far
we go. Let’s rejoice in the little light we carry and not ask for the
great beam that would take all shadows away."<br />
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Best Day Ever. What if this is the answer to the question of how to manage this scary time? What if the answer is right in front of us, in this breath, right here and right now? What if we take up the challenge of shining brightly today? What if we use this moment to bridge the gap between ourselves and others, to live into the deep and mysterious connections that bind us together through love? What if we use our energy to shine a little light into the world, right now, today, in whatever way we can?<br />
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This possibility echoes through my mind each morning, as I sip my tea and contemplate the day ahead. Best Day Ever fills me with possibility and hope. It feels like a challenge we are invited to rise to meet, with strength and a tender heart. I breathe in the freshness of the morning, gaze at the twittering of the birds, and squint into the rays of the rising sun. I peer into the long stretch of the day ahead, and I ponder how I can coax life into deepest bloom, not just for myself but for others, too. <br />
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Maybe today we'll make super-thick chocolate milkshakes and sip them in the backyard while looking at the vast blue sky. Maybe we'll sit shoulder-by-shoulder at the puzzle table, with an audio book droning on beside us. Maybe we'll head down the road together in the dimming light to watch the sun set over the neighborhood field. Maybe we'll create something beautiful: music or stories or cards to send to faraway friends.<br />
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This might be a good day to make a phone call to a friend who is living alone. To dig our fingers into the dirt and urge our gardens into bloom. To start a compost pile, perhaps. To reach out to others, near and far, and to rise up in ways that allow others to have Best Days, too. Maybe we can use today's blank slate to educate ourselves about the world and its struggles, to contemplate how we can contribute to a stronger, healthier, happier world for all. The possibilities are endless.<br />
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I must admit, some mornings this feels like a high bar to reach toward. And on these days, when my heart feels heavy and tight, I soften with a sigh into the possibility that today might be a Good Enough Day, or, perhaps, the Best Day We Can Manage, Given the Circumstances. Or at the very least, a Day with at Least a Few Shining Moments. Even so, this feels like a hopeful response to the morning light, and far better than the alternative of curling up into a little ball and waiting breathlessly for the storm to pass.<br />
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Who wants to emerge
from our caves in a year or more, blinking into the bright sun, feeling
like we've lost a year of our lives? And if disaster does strike between
now and then, wouldn't the proper response have been to have leaned into
the light even then, making the most of whatever time together we've
been given?<br />
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And so, with a nod of thanks to Amy and that long ago
moment, I offer up the gift of the Best Day Ever. Who knows what the
future may bring? Who knows how long this pandemic will last? In the meantime,
let's do our best to string together one Best Day after another, filled with laughter and connection and presence and love, not just for ourselves but also for the greater world.<br />
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The ancient sages once taught that each day is a lifetime, and the world is born anew each day. The sun rises and a new life is placed into our hands. It is ours to do with what we like - to squander or to savor. We have until the sun sets this evening to bring our world into fullest light and fullest bloom. And then it is gone forever.<br />
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Night falls and then tomorrow, if we are lucky, the sun will rise again. And another Best Day Ever will be born.<br />
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<span style="text-align: center;">๑๑๑</span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-25554908125195534282020-06-14T16:22:00.003-04:002021-03-14T08:00:32.397-04:00Guided Video: Reclining Movement Flow<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZYAEuQVNlDyvllgxLEGLZsjnH_7XBacklhpDYEB_ftDoZPAmFyuAXwG4CuyAp4_OtW3-oJ-UGhWGkmKCvHNX2BD_rSN3BV9E180Y_-bbpP-XsbQSpDtpLR5KFQgOT0oaS8QpUNFGC3v9O/s1600/IMG_5763.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZYAEuQVNlDyvllgxLEGLZsjnH_7XBacklhpDYEB_ftDoZPAmFyuAXwG4CuyAp4_OtW3-oJ-UGhWGkmKCvHNX2BD_rSN3BV9E180Y_-bbpP-XsbQSpDtpLR5KFQgOT0oaS8QpUNFGC3v9O/s400/IMG_5763.JPG" width="400" /></a>When I want to rest deeply, I lie down onto the ground. I exhale, I soften, I breathe. And then after befriending the earth, my body often yearns to move a bit in ways that soothe and uplift me.<br />
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This video shares one of my favorite earth-bound movement flows, against the backdrop of one of my favorite views in the whole wide world.<br />
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I would love for this guided flow to be a starting point for your own exploration, as it so often is for me. Feel free to slip any stretches you love into this sequence. And feel free to omit any movements that don't work for you. Improvise your way into slow and fluid movement that brings your whole body happiness and ease.<br />
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This reclining flow is one of several sequences offered in my audio CD <b>Mindful Movement</b>. You can find <a href="https://www.amazon.com/Mindful-Movement-Session-Claudia-Cummins/dp/B008A6QBPE/ref=sr_1_2?ie=UTF8&qid=1539441061&sr=8-2&keywords=claudia+cummins">the entire audio CD here.</a></div>
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<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="480" src="https://player.vimeo.com/video/429055567" width="640"></iframe></div>
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๑๑๑<span style="text-align: center;"></span></div>
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</span>Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-78290387734179809252020-06-07T08:26:00.001-04:002020-12-09T21:43:39.708-05:00Guided Open Awareness Meditation<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Q53VbzdyczhjLQozK5o70fjGLIa1LWmETGvaBkrQjrY6VU-D6wJ92dgRlsha0n16Z2uC-3a2UlpwkiPIBwOXpIws_xK9D2KAu_PlKSt9dvyeadfBqmg_l1oblwwkjd2RmzMjnrtjzgPO/s1600/3B16EF49-DB30-44B6-9D1E-D2AB6210409D_1_201_a.jpeg" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_Q53VbzdyczhjLQozK5o70fjGLIa1LWmETGvaBkrQjrY6VU-D6wJ92dgRlsha0n16Z2uC-3a2UlpwkiPIBwOXpIws_xK9D2KAu_PlKSt9dvyeadfBqmg_l1oblwwkjd2RmzMjnrtjzgPO/s400/3B16EF49-DB30-44B6-9D1E-D2AB6210409D_1_201_a.jpeg" width="400" /></a>Open awareness meditation offers a simple and easy introduction to the steadying gifts of a mindfulness practice.<br />
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In this exploration, we rest our attention with the experience of being alive in the moment, noticing the shifting sensations within us as life passes by. We draw the mind out of its endless parade of thoughts and judgments and fears and grudges, and we return ourselves to the direct experience of being fully present, right here and right now.<br />
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That's it! When practicing open awareness, your job is to practice what some meditators call “bare attention,” resting your mind in the experience of the present moment with a welcoming and curious spirit. And when you catch your mind wandering off, you gently nudge your attention back to the sensations of being alive.<br />
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The next time your mind feels tangled up or overwhelmed, perhaps you'd like to give this practice a try. Just rest in pure awareness, noticing what you are sensing in body, mind and spirit - right here and now - without judgment. Be like a child lying back in the grass on a summer afternoon, watching the clouds pass by, truly being here for the amazing show of life. You may find yourself brought back to life, restored and refreshed.<br />
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I've written more about <a href="http://www.claudiacummins.com/2014/05/awareness-meditation.html">open awareness practice here</a>. To help get you started, I've created a short guided video, which <a href="https://vimeo.com/423434670">can also be found here.</a><br />
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<iframe allow="autoplay; fullscreen" allowfullscreen="" frameborder="0" height="360" src="https://player.vimeo.com/video/423434670" width="640"></iframe><br /></div>
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And here's a slightly longer guided audio practice, <a href="https://soundcloud.com/clacummins/relaxed-awareness-meditation">which can also be found here.</a><br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-23163488165491666462020-05-15T16:00:00.000-04:002021-02-09T09:01:42.223-05:00Bhramari Breath: The Hum of Happiness<div class="separator" style="clear: both; text-align: center;">
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My favorite sound in the world may just be the quiet hum of my children. When I stumble upon one of them sprawled out on the floor, drawing or cutting or building while also quietly humming a tune, I know that all is well in the world. I know my child is happily engaged, with his mind absorbed completely in the task at hand. I sense a deep ease and contentment. In my mind's eye I see my child happily afloat on the gentle streams of life, completely unconflicted in the moment and utterly at home in the world.<br />
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Inevitably, I sigh in deep relief and peace.<br />
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Humming and happiness are good friends, it seems. And if happiness leads to a contented hum, is it possible that the relationship works both ways, making it possible for us to hum our way into a happier state?<br />
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Yoga masters answer this question with an unequivocal yes. And they offer up one of my favorite breathing practices as proof.<br />
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<b>BREATHING INTO BLISS</b><br />
Bhramari breath is a simple yogic breathing technique that nurtures feelings of calm, ease and gentle delight. The practice, named after the sound of a buzzing bee, was offered up five centuries ago in the classic yoga manual Hatha Yoga Pradipika. The book offers the delightful proposition that regular practice of the buzzing-bee breath can lead us to a state of being where "bliss arises in the heart." That sounds like sweet medicine to me!<br />
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Practicing bhramari breath is simple: Sit upright in a comfortable and relaxed manner. Close your lips gently, relax the jaw, and rest the tongue softly on the roof of your mouth. Inhale normally through the nose, and then exhale through the nose while making a gentle humming sound.<br />
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That's it. If you've ever hummed, then you already know how to buzz like a yogic bee!<br />
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In the beginning, you may like to take a few easy breaths between each humming exhalation. Once you feel comfortable, you can hum all the way through each exhalation for several rounds of breath, up to five minutes or so. If you're like me, a few rounds of bhramari breath will soothe and settle the mind while offering a gentle buzz of uplift and delight.<br />
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<b>SOOTHING THE NERVOUS SYSTEM</b><br />
How does bhramari breath work? When we hum, we typically lengthen our exhalations without even trying. Long and slow exhalations calm the nervous system and tone the vagus nerve, helping us switch from fight-or-flight mode toward rest-and-digest mode. Long exhale after long exhale, we gently ramp down our overexcited nervous systems.<br />
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In addition, focusing awareness on the sound of the humming breath can help clear and steady the mind, diverting attention from the endless parade of restless thoughts cycling through our heads. In this way, practicing bhramari breath becomes a form of meditation, offering the mind a safe and lovely place to anchor itself, allowing us to grow calmer and steadier all the while.<br />
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And finally, the vibrations created by the humming sounds work their way deep into the body. Some say these subtle vibrations have the power to cleanse and balance the body's inner energetic flows, leaving us feeling rinsed clean from inside out. I like to imagine the sound waves working their way into my bones, joints, organs and fluids, shaking loose anything stuck or unnecessary within.<br />
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Studies have shown that even short bouts of bhramari breath can slow the heartbeat and lower blood pressure. One study even found that the practice shifts the electrical activity of the brain toward a state where high-frequency gamma waves are produced. These waves are sometimes associated with states of lovingkindness and bliss. Perhaps this is why the ancient yoga masters offered bhramari breath as a means of cultivating a happy heart.<br />
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<b>DEEPENING THE EXPLORATION</b><br />
Once you've mastered the basics of bhramari breath, you can play around with a few variations of the practice. Try plugging your ears as you hum, and notice how this increases the resonance within. Try readjusting your head and tongue in ways that draw the vibrations farther back in the mouth and down the throat. Or play around with the pitch and volume of the sounds you make, noticing where you feel the vibrations most clearly within. I find that higher pitched sounds feel like they move up into my brain, while lower pitched noises can work their way all the way down my spine into the belly.<br />
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You might even take this exploration beyond the bounds of traditional closed-mouth bhramari breath, by opening the mouth and vocalizing various sounds. Feel free to turn your buzzing bee into a chant or poem or song that you love. Make a joyful noise!<br />
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And if all of this sounds like gobbledygook, just hum a happy tune as you go about your day. The practice may not be written up quite like this in the classic yoga texts, but I bet you'll still find bliss arising in your heart.<br />
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-20997950936800991302020-05-08T11:02:00.002-04:002021-03-14T08:00:24.076-04:00Superpowers of the Heart<div>
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To my family and friends, near and far,<br />
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I'm writing you several weeks into our quarantine, from the strong and sheltering family ark that has weathered so many storms over the years. I'm writing to reach out, to send my love, and to share my deepest wishes for health and happiness, for safety and strength, to you all.<br />
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The world has come to a screeching halt as the novel coronavirus has made its way across the globe. We have been sent running for cover, heading back home to shelter in place, to self-isolate, to hide. Staying apart and staying home seems to be our best hope for now, if we want to keep as many of us as possible healthy and alive.<br />
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Does it feel surreal to you, too, to see our human lives contracting inward just as spring bursts forth in all her glory? The daffodils and trillium and tulips are still in bloom here in Ohio, and the peonies are already poking their heads up and reaching for the blue sky above. The spring birds are calling - the finches and the sparrows and the cardinals brighten each morning, and the bluebirds and grossbeaks make an appearance from time to time. Each day now I scan the grove for lilies of the valley, which should be popping up next.<br />
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You know how much I love silver linings, and so I have been keeping my eyes out for them, even as this storm rages across the planet. More than anything else, I have latched hold of this: We seem at last ready to acknowledge the profound ways we are bound together, the ways that our lives are connected, the secret unity within us all. The little "me" of each of us is so much more closely bound to the big "we" of the whole wide world than we had ever thought. There's nothing like a pandemic, it seems, to clarify the mind and heart!<br />
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I love the way we have all stepped out onto our front porches to offer what we can. "I'm at a loss, too," we've said, "but please take whatever it is I have to share." Medical advice, masks, a poem in the den or a song from the kitchen. These offerings tap into a longing that lies at the heart of us all - a longing to reach out, to touch, to offer solace, to acknowledge our shared experience and love. It is strange that it takes being so far apart to bring us all together.<br />
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And yet, millions of us are suffering as we seek to survive alone, quarantined and apart. We have witnessed the ways we are diminished by loneliness and isolation. College graduations have been cancelled. Jobs have been lost. Schools have gone virtual. Walks with friends on the bike trail can only happen six feet apart, and not at all when too many of us are out at the same time.<br />
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And worse, when we fall ill, we are banished to our basements to ride out the virus alone, in the hope that we won't spread the sickness to our loved ones. If we are ill enough to be sent to the hospital, our family is forced to leave us at the curbside. We are left to suffer - and sometimes even die - all alone, physically far away from everyone we know and love. These stories from the front lines tear my heart apart.<br />
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And so here is what I want you to know, in this uncertain and topsy-turvy time: I have a superpower and I intend to use it, on behalf of you, me, and all of us, and in the name of connection and love.<br />
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And, better yet, you have this superpower, too.<br />
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You and I already know how to be together even when we are physically apart. We know how to hold one another in our minds and in our hearts. We know how to call up a sense of togetherness, no matter how far apart our bodies may be. Our lives and our hearts are already so knit together - through shared experience, through shared family, through common vision, and through lots of love. We already have within us a togetherness that no physical distance could ever cleave.<br />
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It just might help us all, in this scary and uncertain time, if we give voice to the many ways we are already one, to the ways we can stay together even while living apart. I want us to see clearly, as we face this pandemic now, and also always, that love knows no bounds, as the mystics have long preached. Let's embrace that possibility together.<br />
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I found my truths from Eastern spiritual traditions, which have much to teach us about
unity and connection. These philosophies offer us the possibility that our lives are deeply woven together into a beautiful web of connection and shared experience. Some even teach that our sense of separateness is a myth, an illusion. They show us the many ways that breaking out of our self-imposed separateness can lead to a new and perhaps more enlightened way of being in the world.<br />
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In one beautiful image, called Indra's net, the cosmos is offered as a vast and unending lattice of shimmering connection, with a jewel strung at every intersection of the strands. Each gem reflects all the others, in a sort of cosmic mirror trick, so the entire world can be found in each glimmering shard of light. And if you pull the world's tapestry from any single point, every other thread moves, too.<br />
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We are bound together by invisible strands of life. None of us shines alone. And all of us shining together create the whole wide world. Isn't that a beautiful and comforting vision?<br />
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Inspired by this image, each morning as I nestle into a chair by the big bay window and watch the morning wake, I practice what the Buddhists call metta, or lovingkindness. I sip my tea and I practice being close to you. I start near by, with my family. One by one, I call up an image of each of you in a happy, peaceful place. I settle into the feeling I have whenever I am sitting next to you on the porch or at the dinner table or out in the garden. I sense the you-ness of you, the way the air feels when you are near, the way my mind tilts in just that one way whenever you are around.<br />
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I rest with you in that way for a little while, and then I wish you well. Sometimes I call up the traditional words of lovingkindness practice ("May you be safe and protected from harm..."). Sometimes I come up with my own words and wishes. And sometimes I imagine myself offering you something I know makes you smile: that perfect cup of coffee, the lily in the garden, the canoe paddle at dawn, the exhilarating shush down the mountain. And then I smile and nod your way, imagining my sense of love and connection traveling across imaginary telephone wires all the way to you, where ever you may be.<br />
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And then I move on, to friends near and far, to neighbors, and, of course, to teachers and students whose web of connection has been honed through years of tree poses and togetherness. And then finally, I give up naming names and offer wishes for unshakeable wellbeing to all creatures, everywhere.<br />
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Does it matter? Do you sense it? I have no idea. To the logical brain it seems implausible that little beams of love are making their way from my heart to you. On the other hand, the world is full of mysteries that haven't yet been explained, and I am increasingly inclined to cast my lot with the mystery.<br />
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Here's what I do know for sure: being together in this way changes me. It diminishes my sense of isolation. It deepens my allegiance to you and stokes the flames of love in my own heart. And in these dark times, that feels good and right.<br />
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And, there is this: Now that I have told you I am always sending you love, that I am with you, that I am always whispering secret wishes for your peace and happiness, you will know in your head what you may or may not sense in your heart. And that, I hope, will bring us both a little comfort in these troubled times.<br />
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In other words, my superpowers - and yours, too - grow stronger when we tell each other we are using them.<br />
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In these next few weeks and months, if you are forced into self-isolation, or get sick or sent to the hospital without a single loved one, I want you to know one thing: Even if I am not by your side, I will be using the superpowers of my heart to stay close to you, to support you, to surround you with togetherness and light.<br />
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Maybe you will sense it - maybe there are angels out there after all who hear our prayers. And if not, maybe it will be enough if you remember that I am holding you close, that I am inclining my love toward you. Maybe, just maybe, when you remember this you will feel a little less alone, a little less afraid, and a little more at ease.<br />
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And I have a favor to ask you, too. If by chance I am suffering in any way - now or ever - would you mind holding me in your heart, too? I would feel so comforted to know that when I can't hold my head up on my own, you will be there for me, in the flesh or in the heart. <br />
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Use whatever language works best for you: send me love, or say a prayer, or offer up blessings or healing vibes or happy memories. Or, just think of me with a smile and a little bit of sunshine. You could imagine me sitting in my favorite chair high above the Caribbean blues, or settling deep inside into the world's "natural great peace," or maybe lying in the backyard with the kids just watching the clouds drift across the vast blue sky. And, I wouldn't protest if you envisioned a blue mug of moonlight jasmine tea and a sliver of dark chocolate nearby. <br />
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I smile even now just to think of your generosity and care. <br />
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Thank you so much for reading this. I feel much better now, having given voice to what I know about our superpowers of the heart. I find deep comfort in the mystery and poetry of our interconnection, of the ways we are entwined. I feel better having shared my vision of true love as deep presence and connection that can never be torn apart.<br />
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Spring is my favorite time of year, and I am looking forward to being
out among the sweet-smelling blooms of the greening world. I wish we could share the season together in the flesh, which is the best form of
togetherness I know. Until then, our superpowers of the heart
will have to see us through. May this time of being apart strengthen the shimmering strands of love and connection that hold us together, both now and forever.<br />
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Sending you my love, always,<br />
Claudia <br />
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๑๑๑</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-19887100558509304992020-05-07T08:33:00.002-04:002020-12-09T21:44:10.684-05:00Getting Started with the Breath<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_hNUfzPpTYnInJzsXBOW2b6Vea-abBxhsa03I8i6b2b3YccPD-oneMZnRoDYwB-vdl_pr1gO0b53J93hEDipWmsTcuYn5CexlO1W4FlQUHmXb6pVjVuZpVhrHcPAGUjnTGLjEgJBLkkDc/s1600/IMG_1482.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1143" data-original-width="1600" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_hNUfzPpTYnInJzsXBOW2b6Vea-abBxhsa03I8i6b2b3YccPD-oneMZnRoDYwB-vdl_pr1gO0b53J93hEDipWmsTcuYn5CexlO1W4FlQUHmXb6pVjVuZpVhrHcPAGUjnTGLjEgJBLkkDc/s400/IMG_1482.JPG" width="400" /></a></div>
For thousands of years, spiritual adepts the world over have offered the breath as a powerful resource that can help us cultivate health and happiness in body, mind and spirit.<br />
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In traditions ranging from India's yoga to China's qigong, the breath is viewed as an outer manifestation of the inner flow of vital energy - called prana in India and qi (or chi) in China. These traditions use the breath to clear and brighten the flow of life as it pours through the entire universe, including us.<br />
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The breath can be used to help calm the body, steady the mind and regulate vital energy as it courses through us. The breath also serves as a bridge between our outer and inner worlds, between conscious and autonomic behaviors, and between the self and the greater world.<br />
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Even the English language acknowledges this link between breath and the energy of the greater world. The Latin word for breath - <i>spirare -</i> is the same root for the word spirit. When we breathe in, we are inspired as the world's vital spirit is drawn into us. Isn't that beautiful?</div>
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<b>WORKING WITH THE BREATH</b><br />
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There are many ways to harness the power of the breath to cultivate wellbeing. Strategies range from simply watching the gentle flow of inhalations and exhalations all the way to manipulating the breath into strong and deep patterns that help promote physical, mental and emotional health.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGhiDGk9FYXJQa6Knf1rmUgIUu9KGFvVD8Nc9Und4joCwOKVhQL2f0RSMFZEdLnY1fcKz-EtNAApD-14K-yEYF681WPIXm1-CfOCPZS4dIgtkdneQsWMyFCTzn3SO6WTEzNrqZtRATeL4K/s1600/IMG_5254.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1497" data-original-width="1496" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGhiDGk9FYXJQa6Knf1rmUgIUu9KGFvVD8Nc9Und4joCwOKVhQL2f0RSMFZEdLnY1fcKz-EtNAApD-14K-yEYF681WPIXm1-CfOCPZS4dIgtkdneQsWMyFCTzn3SO6WTEzNrqZtRATeL4K/s400/IMG_5254.JPG" width="398" /></a>The breath can serve as a faithful friend to help steady a wandering mind. The breath can be shaped in different ways to cultivate wakefulness or to foster relaxation. The breath can be used to help cultivate physical strength and stamina. And the breath can serve as a soothing metronome to help steady our hectic lives.<br />
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The simplest breathing practices use the breath as an anchor for our awareness, gently guiding the mind into a steadier and clearer state. Many meditation traditions, for example, use the breath in this way. We are invited to rest our awareness with the natural flow of breath and it pours into and out of us. The dependable rhythm of the breath - always with us and always available - helps steady the mind and calm the nervous system. The practice of resting the awareness with the breath is often offered as a gateway to deeper states of meditation, tranquility and union with all of life.</div>
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Movement practices like hatha yoga and qigong also employ the breath to help cultivate steadiness and vitality. The movements are often accompanied by particular breathing patterns that help maximize the benefits of the practices. The movements themselves also reshape the breath into more natural and healthful patterns.</div>
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Yoga and other traditions also offer more structured practices where the breath is consciously guided into various patterns that aim to clear and cleanse the body, mind and spirit. In yoga, these breathing exercises are called pranayama, and they range from lengthening and slowing the breath all the way to inhaling and exhaling in a ballistic fashion of up to a hundred breaths per minute. Many of these exercises are considered advanced and should be practiced under the guidance of an experienced teacher.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-ZXqKs1svgC40VqZSe7_CkXCyC_vBQ5C-efE8Rdlfr0HkIJQfOVt9OCCGB9aHXRp10dEZYrjpceYO_LFpaW3jOfkQfWHjSrs4Pb4RA51zmM9ATb_JnLjylVJn1CA0No1iqHzF7MQgV1e/s1600/IMG_8448.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-ZXqKs1svgC40VqZSe7_CkXCyC_vBQ5C-efE8Rdlfr0HkIJQfOVt9OCCGB9aHXRp10dEZYrjpceYO_LFpaW3jOfkQfWHjSrs4Pb4RA51zmM9ATb_JnLjylVJn1CA0No1iqHzF7MQgV1e/s400/IMG_8448.JPG" width="400" /></a></div>
Even western medicine now acknowledges the link between the breath and wellbeing. Scientists have discovered what wellness traditions have been telling us for centuries: Our breath can be used to help lower blood pressure, improve cardiac functioning, calm the nervous system, and more.<b> </b><br />
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<b>MY RESOURCES</b></div>
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This site includes some of my favorite explorations that help us dive deeper into the world of conscious breathing. Years ago I wrote a <a href="https://www.claudiacummins.com/2010/11/a-beginners-guide-to-pranayama.html">breathing primer for Yoga Journal</a>, and if you'd like to learn more, that article might be a good place to start. I've also created a <a href="https://www.claudiacummins.com/2018/11/guided-breathing-audios.html">Mindful Breathing album</a> with four guided audio practices that use the breath to calm and steady the mind.<br />
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This site also includes an <a href="https://www.claudiacummins.com/2010/03/yoga-breathing-prescriptions-for.html">article about the way different yoga traditions approach the breath</a>, an answer the question <a href="https://www.claudiacummins.com/2010/04/yoga-basics-is-there-right-way-to.html">"What is the right way to breathe?</a>" and a primer on <a href="https://www.claudiacummins.com/2010/10/yoga-basics-breathing-for-relaxation.html">breathing for relaxation</a>. Or, if you'd like to move a bit while exploring the breath, <a href="https://www.claudiacummins.com/2013/01/salutation-to-breath.html">try this simple movement and breathing sequence</a>. And if all else fails, you can even gain the benefits of <a href="https://www.claudiacummins.com/2017/12/sing-out.html">breathing by singing out!</a><br />
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๑๑๑</div>
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Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-49569322792552971052020-05-01T07:36:00.002-04:002021-03-14T08:00:12.352-04:00Box Breathing<div class="separator" style="clear: both; text-align: center;">
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When stress arises in our lives, box breathing can be a good friend that can steady and calm the mind. This simple breathing exercise can be practiced almost any place, any time.<br />
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The instructions are simple: breathe in a way that evens out the four segments of the breath so they are equal in length, creating a square box of sorts. <br />
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To practice, first, notice the length of your typical resting inhalation. Perhaps
count to two on an easy inhalation. Then, reshape your breath so that the inhalation, the pause at the end of the
inbreath, the exhalation, and the rest at the end of the exhale are each
two beats long. You will have created an eight-beat breath, with each segment lasting two beats. <br />
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That's it! Take a few easy, natural breaths, and then repeat. The length of each segment doesn't matter as much as the steadiness of the four segments of the breath.<br />
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<b>A MINI-MEDITATION</b><br />
How does box breathing help calm and steady us? The breath and the
nervous system are closely related, each having a direct effect on
the other. When we are stressed, our breathing changes. And conversely,
when we change our breathing pattern, we can nudge nervous system in
ways that help us better manage stress. Changing our breath can quite
literally change our minds.<br />
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You may also notice that box
breathing gives the mind something clear and concrete to focus on,
something more wholesome, perhaps, than the thoughts that had been
spiraling through the brain. In this way, box breathing becomes a
mini-meditation practice to help calm and balance our mind.<br />
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After you've practiced box breathing for a while, you may find
yourself wanting to lengthen the phases of the breath - I like to count
to four for each segment. And when you feel ready, you may like to try
one box breath right after another, without any breaks in between. You
can even add a little movement to the practice. You could lift
your arms up overhead as you breathe in, pause, and then lower your arms
back to your sides as you breathe out. The possibilities are endless!<b><br /></b>
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<b>A GOOD FRIEND</b><br />
As always when working with the breath, use a light touch, so you don’t feel anxious or overwhelmed. If you ever do feel rattled, let go
of the breathing exercise, gaze out into the distance and breathe easily
and comfortably.<br />
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I hope you’ll find that over time the
practice becomes a good friend and a little life ring that you can call
upon any time the world grows unsteady and unpredictable. Breath by
breath and moment by moment you’ll find yourself calmer and less
stressed, and better able to surf the waves of life with an ever
deepening sense of steadiness and ease.<br />
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I've created this video to help get you started.You can also <a href="https://vimeo.com/413278015">find the same video here</a>.<br />
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<i><b></b></i>
๑๑๑</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-46426414042080337902020-04-02T08:31:00.004-04:002022-10-29T14:52:43.448-04:00The Gift of Beauty<div class="separator" style="clear: both; text-align: center;">
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<b><i>In the end, the world will be saved by beauty.</i></b></div>
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<b><i>~ Fyodor Dostoevsky</i></b></div>
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Oh, beauty, how you save us, with your daily revelations of shimmering light. You pull us up from the muddle and confusion of our lives and return us to full blooming color. You shock us into wonder. You remind us what a gift we have been given to revel in the amazements of this world.<br />
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Time and time again, dear beauty, you startle us out of despair, out of laziness, out of a too casual relationship with the world. You enlarge and expand us. You comfort and reassure us. You breathe life into us, even when we've felt we would never breathe again. With the tint of the sky in the early morning or a few quiet bars of a favorite melody, you return us to our lives.<br />
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And yet we treat you so casually, as if you were nothing more than an incidental grace notes to our days. We cast you aside in favor of efficiency and speed. We pretend we don't need you to live well. We forget that if we dare to live with our eyes wide open, then you are as necessary as the sun that warms our cheeks and the air that keeps us alive.<br />
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Starting now, let's return beauty to a place of priority in our lives. Let's say yes to the beautiful and the bright. Let's keep our eyes wide open and stalk the magnificent and miraculous. Let's cultivate the vision of an artist who can unearth a shining shard of light even in the drabbest day, or perhaps can even revel in the secrets of the darkness. Let's save ourselves - and the world - by drenching our lives in amazements that clear our vision and awaken our hearts.<br />
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For surely, beauty brings our days back into living color. Beauty clears our head of the unnecessary. It quenches our soul's thirst for something more than smallness and simple comfort. It reminds us what could be, indeed who we could be. It reveals to us who we are when fully enlightened, when lit up with life from within.<br />
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Breathtaking beauties come in all guises, large and small: an exquisite meal lovingly prepared, words crafted in perfect order, Beethoven's Ode to Joy. A small and unexpected smile. Morning light shimmering across unblemished snow. Monet's waterlilies. Light on the water. Jasmine. A pair of blue eyes. A startling line of poetry. A baby. Beloved lilies in the summer garden. A loon cry piercing the pre-dawn light.<br />
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Let's stalk these beauties and more. Let's create beauty in any way we can and let's share it with everyone around us. Let's clear our vision enough so we may see the beauties scattered about us, just waiting to be revealed.<br />
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As we open our eyes to the wonders all about us, we see that beauty reunites us not just with a larger presence in the world, but with one another, too. Beauty brings us together. In its light, we stand together, jaws slack and eyes wide open. We grasp hands, we call out in unison, we slip just a little closer together. We bask in some greater sense of communion, and we exhale in the remembrance that we are not alone.<br />
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Oh, thank you, dear beauty, for all your wonders. You buoy us and comfort us. You inspire us to stand taller and shine more brightly. You offer us a deeper sense of unity with the whole wide world. You return us to the center of the circle out of which all life flows. You make us whole again, returning us to that force, that light, that amazement that gives birth to us all.<br />
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<i>This essay was originally offered as part of Claudia's </i><br />
<i>online immersion <b>Gift of the World.</b></i></div>
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๑๑๑</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-73601252932737199422020-03-24T08:30:00.001-04:002020-12-18T21:15:29.210-05:00Choose Love<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtJWkTjCT0uDTkn9qfHB59bcDPOtTYnhp9gowHwWp0L24bbGkJd3FGqcTEx1OwfC318kuAt6R0UUL3Ty6fi3F6zap7GdVWDtnSTdZyyUBZoL6r9mjBnLgd8GnL2IL2aQBLpmDdqcX7IJ_k/s1600/IMG_9601.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtJWkTjCT0uDTkn9qfHB59bcDPOtTYnhp9gowHwWp0L24bbGkJd3FGqcTEx1OwfC318kuAt6R0UUL3Ty6fi3F6zap7GdVWDtnSTdZyyUBZoL6r9mjBnLgd8GnL2IL2aQBLpmDdqcX7IJ_k/s400/IMG_9601.JPG" style="cursor: move;" width="400" /></a>Here's a proposition to offer you on this beautiful new day: In any given moment, we have a choice about how we respond to the world around us. We can live out of love or we can act out of fear. We can anchor our response to the happenings around us in tenderness and optimism, or we can live in a more hollow and grasping place of negativity and anger.<br />
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If our intention is to add a healing helping of love to the world, the answer is obvious: We need to ally ourselves with the forces that hold all of us up rather than smack us down. We need to keep close to kindness and tenderness and patience and care. We need to climb out of our small-mindedness and into a sense of greater community with the world around us. We need to stay rooted in our deepest loves, and we need to act in love on behalf of everyone around us.<br />
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This sounds so obvious and straightforward when written in a tidy paragraph like the one I've just offered. And yet, as we all already know, this can sometimes feel like the hardest job in the world. When we’re overwhelmed or off-balance, our grasping habits move front and center. When we're surrounded by negativity, we can so easily be pulled down into our own grumbly space. When we feel buffeted by life's fiercer winds, we can lose touch with our innate wisdom and friendliness. We can almost feel the doors and windows of our hearts slamming shut.<br />
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Acting out of lovingkindness, then, must become a choice we make moment-by-moment, as we move through our days. It can be a practice, an attitude and ultimately a way of being in the world. It can be a beautiful way to keep our eyes trained on healing ourselves and the world, and it can teach us where our lives are flowing and where we are stuck.<br />
<b><br /></b><b>CHOOSE LOVE</b><br />
Here's a simple strategy that may help us move in that direction: When you face a decision, when you're struggling with how to respond, when you're trying to figure out what to do next, whisper these two words: Choose love.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggZhhsisxG0n5l2TigtEvrctkTL7A-cVTwZcK1DaslcvJapgYqvDQEYWdrHKZYSAUCxcIg-4nUQEyPsHsHdM_oobB_ZJI6Cngj661hSa6d4eqglo8-_PqUNvUxm_sXkdxAP1VzTREC8mi7/s1600/IMG_6585.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggZhhsisxG0n5l2TigtEvrctkTL7A-cVTwZcK1DaslcvJapgYqvDQEYWdrHKZYSAUCxcIg-4nUQEyPsHsHdM_oobB_ZJI6Cngj661hSa6d4eqglo8-_PqUNvUxm_sXkdxAP1VzTREC8mi7/s400/IMG_6585.JPG" width="400" /></a>And then act accordingly, responding in whatever way you feel adds to the world's bounty of love and care. This will be easy, of course, when we're feeling happy and abundant and open. And it will take a little practice when the road feels a little more bumpy.<br />
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Even when it's difficult, though, it is still worth it. Choosing the low road, after all, hurts not just others but also ourselves. Maligning another doesn’t help anyone and it doesn’t feel good to us. Trying to keep track of who we like and who we don’t saps our time and vitality. Remembering which grudge we are holding against whom takes energy that could be more productively spent in raising us all up and keeping the planet spinning in a healthy way. Holding tight to stories about how and why we have been wronged only reinforces our sense of despair and deepens our sense of separation from one another.<br />
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"I have decided to stick with love," Martin Luther King, Jr., once wrote. "Hate is too great a burden to bear.” I’ve posted these wise words to my bathroom mirror so I have a frequent reminder of the choice we make to incline our minds toward love or hate. If King’s words speak to you, then you might do the same.<br />
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Allying ourselves with love doesn't mean we need to abandon our principles or roll over in the face of injustice, of course. Instead, it challenges us to live our truths from a place of empathy rather than anger, in a way that heals rather than deepens the divisiveness and rancor already so entrenched in the world. Isn't this a beautiful call to action? Let us live in love and on behalf of all, without dividing the world into "us" and "them," without creating enemies or demonizing others.<br />
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<b>ERR ON THE SIDE OF LOVE</b><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEE9Lk-ICn_SyxEj4Gwy_aZF1ubkTs0apxdRhKsEVF7IiQOrjkIPgWUmrj24Emj_QswhQ0SNiianPW1ZiKV7Ca3GUiwPZzkAkewmZCGSLFSpTcssj-88ylJWjGeMMGrEJpXzCf44_iUKqC/s1600/IMG_2545.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEE9Lk-ICn_SyxEj4Gwy_aZF1ubkTs0apxdRhKsEVF7IiQOrjkIPgWUmrj24Emj_QswhQ0SNiianPW1ZiKV7Ca3GUiwPZzkAkewmZCGSLFSpTcssj-88ylJWjGeMMGrEJpXzCf44_iUKqC/s400/IMG_2545.JPG" width="400" /></a>Today and every day, why not open wide our hearts and our arms, and ally ourselves with everyone and everything, choosing the side of light? How can we possibly go wrong with more love?<br />
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As you explore this lovely and simply instruction, watch closely to what happens. Do the words "choose love" jolt you out of a rut and into a more enlightened way of being in the world? Do they convince you to abandon those harsh words in favor of a sweeter retort? And how do you feel when you are able to follow through in this way?<br />
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And when you just can’t muster up the most loving response and ill-will rears its angry head instead (which happens to us all from time to time), why is that? And what happens? And what can we do in our lives to make it more likely that we can err on the side of love in the future?<br />
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As we move forward in the days ahead, let's choose love, in happiness and in sorrow, in joy and in despair. Let's invite our words and actions to be beacons of love and understanding, lighting the way for ourselves and for others. Let's lay down the burdens of hate and ill-will. Let's open our arms and welcome in the whole wide world. And then let's move forward together, with tenderness and care, on behalf of all beings, everywhere.<br />
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<i>This essay was originally offered as part of Claudia's online </i></div>
<div style="text-align: center;">
<i>immersion <b>Dwelling in the Heart: A Month of Lovingkindness</b></i><br />
<i><b><br /></b></i>
๑๑๑</div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-35719682420569427312020-03-21T09:10:00.001-04:002020-12-09T21:46:07.728-05:00Staying on CourseHello, my friends -<br />
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I hope you are faring well in this difficult time. I hope you are staying home as much as you can in order to help slow the spread of this virus, as experts have begged us to do. I hope you are managing to keep calm amid the fear and uncertainty of all that lies ahead.<br />
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If you have ever tried to meditate, you know the drill: You settle yourself in, you relax your body, and you instruct the mind to rest with the breath - or with some other anchor, like sounds or a phrase or even the sensations rolling through the body. You shine the spotlight of awareness onto that anchor and you stay, stay, stay.... until your mind wanders off into some fantasy or regret or angst or story. Your mind roams in the thicket for some time, until finally you notice that it has wandered off. And typically you sigh in exasperation and then return your awareness back to the anchoring focus.<br />
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This happens over and over and over. Lots of people give up, certain they are failed meditators. Those who stick with it find that little by little the mind can rest in one space for longer periods of time, growing steadier and clearer all the while. The moments of wandering still happen, but they grow less frequent and we get better at noticing when we have steered off course. Little by little, we grow skillful at returning the mind to the space where we want it to be.<br />
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The benefits of meditation are manifold. Our thoughts grow steadier, our minds grow calmer, and we see more clearly the truth of what is and what needs to be done. This helps us serve as better citizens of the world. As meditation teacher Sylvia Boorstein says, "When we see clearly, we behave impeccably, out of love, on behalf of all beings."<br />
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The practice of meditation includes a secret side benefit, beyond the lovely stilling of the mind. That secret benefit emerges from the most frustrating part of the practice: the moment when we notice the mind has steered off track. Some meditation teachers even tell us that this moment - the instant when we say, "I wanted to mind to rest with the breath, but, wow, it wandered way off track" - is the most important moment of all.<br />
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Over and over in meditation practice, we notice we are steering off course and then we return the mind back on track. And then little by little, we discover that this skill is translatable into our greater lives. We become better drivers both on the meditation cushion and off.<br />
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Maybe we receive an unsettling email. We bang out our response. And then instead of hitting send, we pause and notice our anger and frustration. We ask ourselves if this is the wisest response, and then we hit delete instead of hitting send. Or maybe after a long and challenging day, we begin snapping at the kids - or eating junk food, or railing at the world. And then that moment comes: "Wait a minute. Is this really where I want to put my mind and my life? Let's get back on track in a better way."<br />
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It is the noticing that is key. As my wise mother taught me, when we are aware, we have a choice about how to respond. And when we aren't aware of what's really going on, we are just stumbling in the dark.<br />
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Do you see why this is so important right here and right now? Our world has been turned upside-down. The rules of what to do and how to respond have been largely obliterated. It's like all of the roads we know so well have disappeared in an instant, and we are left to find our own way across the country from East Coast to West. In the absence of roads and signs and guardrails, we are left to find our own way.<br />
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We need to be able to course correct. We need to strengthen our own inner compasses, so that we notice when we are steering off course and we know how to get ourselves back on track. Maybe we see two last packages of toilet paper on the shelf, and fear leads us to grab them both. But then we pause, we notice the bedraggled old gentleman wandering up the aisle, and we hand him the very last roll. <br />
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In my own life, I have noticed how the nonstop flow of news has left me feeling rattled, unsettled and unhinged. I'm a journalist by training and spent several years as a Washington, DC, reporter, and my brain still likes to figure it all out. But this well-worn habit - News Alert! News Flash! Breaking News! - isn't serving me well. It's leading my life to steer off course. I'm less present, more anxious and less clear. I've been sucked out of my life and into a vortex of unending news. My nerves feel frazzled and raw.<br />
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I've noticed that my mind isn't where I want it to be, and I am now course correcting. (Thank you, meditation practice!) I've turned off the television, and I've returned to the more genteel NPR and the quiet of written news. I'm practicing "intermittent fasting," avoid news altogether from sun down to sun up. And I'm breaking the habit of racing to the computer whenever I find a quiet moment in the day. I'm making a real effort to keep my mind in the here-and-now: this moment, this breath, this lovely beam of light as it streams through the window and onto my face.<br />
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And how about you? Are you managing to stay on track in the midst of all of this uncertainty? Have you also found yourself steering off the road and into the thicket? Maybe you're not eating as well, or you've forgotten to exercise, or you've been snapping a bit more at loved ones. Here is your opportunity to practice skillful driving in the world. Here is your opportunity to course correct. It's better to do it now than wait until the car has driven off the road and rolled over into the ditch.<br />
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My sense is that we are still driving into the tunnel of darkness that this virus has brought. We have a long way to go until we see the light at the other end. Not everyone is going to behave well. We need to keep our wits about us. We need to remember that we are all in this together. We need to take good care of ourselves and take care of those around us.<br />
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We need to keep our lives on track, and we need to be able to course correct as needed so that we can avoid a dangerous crash. We know how to do that. We just need to keep our minds steady, our eyes open, and our hearts clear.<br />
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<b>PRACTICE </b><br />
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Now is our chance to practice, and, of course, I have a few suggestions on how to do that. My website includes lots of articles about meditation practice (<a href="http://www.claudiacummins.com/2019/04/getting-started-with-meditation.html">start here for a primer</a>) and even some <a href="https://www.claudiacummins.com/2017/04/guided-meditation-audios.html">guided audio practices</a>. <br />
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You don't have to be able to sit still in order to meditate. My qigong teacher Jeff Chand has just released <a href="https://www.youtube.com/watch?time_continue=2&v=BC9MvsxZrW4&feature=emb_logo">a lovely qigong routine</a> that you can practice daily. I highly recommend it!<br />
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And you are also welcome to join me for movement and meditation classes,
<a href="http://www.claudiacummins.com/p/classes.html">which resume this week via the Zoom video platform</a>. Please join us.<br />
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Take good care, my friends, and keep practicing!Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-44995939183999842122020-03-19T06:00:00.000-04:002021-02-09T09:11:50.854-05:00Almost Eight<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1RpSQF50FXxM0FN5Vfm34DS8bolSJ7u9t1700HIRb3w4heOUJfUov7bXRrcvWxkB6f6TkNLITI5B-eHlc-8cQ39EPFYWUTkU8SZ3hDbsfSsds83QVdvSBB_aZxOGJ8sPoNhEWYCG6TIwD/s1600/IMG_2307.JPG" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="612" data-original-width="612" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1RpSQF50FXxM0FN5Vfm34DS8bolSJ7u9t1700HIRb3w4heOUJfUov7bXRrcvWxkB6f6TkNLITI5B-eHlc-8cQ39EPFYWUTkU8SZ3hDbsfSsds83QVdvSBB_aZxOGJ8sPoNhEWYCG6TIwD/s400/IMG_2307.JPG" width="400" /></a>Offer to return me to many moments of my childhood and I will cringe. But offer to return me to the age of almost eight and I will smile, nod, and skip right back to second grade.<br />
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And there I will sit at my too-big desk with my feet dangling from the chair, gazing out the window with a pencil fluttering through my fingers and enormous plans bubbling through my brain.<br />
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I'll sit there, right next to my son, who turns eight in just a few weeks. Together we'll develop our plans with the earnestness of an engineer and the dreaminess of a poet. We'll contemplate starting a landscaping business, traveling to Mars, composing piano sonatas, or building boats that run on sunshine. And we'll do this with absolute certainty that our dreams will all come true.<br />
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And then we'll roll up our sleeves and get to work. Happily, and without a doubt.<br />
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Every day I look into my son's eyes and I nearly fall to my knees. They seem so big and so clear right now, so filled with earnestness and inspiration. Some days I feel I could slip through his doe-like gaze and land right in the center of his soul.<br />
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He'll look up from his after-school bowl of Kix, gaze up at the ceiling, and say, "I have this great idea." And then in between slurps of cereal he'll describe in detail the music center he plans to build. Finally, he'll push away the milky bowl, pull out our long scroll of paper and his favorite markers, and begin scribbling.<br />
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"It will be called Hands-On Music," he'll declare, "and it will offer piano classes and trumpet concerts and we'll even have a music garden with benches where students can enjoy their snacks in the sun." (And yes, he says, he'll let me teach yoga there, if I absolutely must, as long as I promise not to complain about the music.)<br />
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The paper grows dense with lines. Rooms are rearranged to accommodate a cafe, a children's center, and, of course, a store. (There's <i>always</i> a store.) He furrows his brow, chews on the marker, and then begins labeling rooms. He sits there for an hour or more, designing. And then he rolls up his plans, tucks them into his backpack, and announces he'll take them to school tomorrow and share them with his friends. Who knows, maybe one or two will want to help him.<br />
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Another day he'll plan a voyage into the Amazon rain forest, a book he's going to write, or his latest time-travel experiment. When he's feeling really energetic, he'll grab a piece of paper and write, "Ways to Save the Earth." Then he'll list all the steps he plans to take to keep this planet spinning. (If there's not a store involved in these projects, there will most certainly be a club. And you will likely be invited to join.)<br />
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Almost eight, I've learned is a beautiful land where you have been gifted the clear-seeing eyes of a grownup, and yet you haven't yet left those magic years where fantasy and reality are all wrapped up in one beautiful adventure.</div>
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Almost eight-year-olds haven't yet been jaded by the doom-and-gloom naysayers of our grown-up world. They don't have an ounce of pessimism in their bones. They have confidence enough to carry us all. Injustice infuriates them. They know exactly how to right the world's wrongs. And they are absolutely sure they are up for the job.</div>
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I love the boldness of my son's plans. I love the clarity of his vision. I love his creativity, his determination, his passion, his sense of purpose. I love the way he zooms in on a problem and, without a blink, sets off to fix it.<br />
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But most of all, I admire his utter certainty. He has not a doubt in his mind that he won't be a concert pianist and an astronaut and an author and an architect and a grand-slam-winning tennis player and a store owner, and - in a nod to his younger days - also a train engineer and chainsaw tree cutter, all at once. Why in the world couldn't he be?<br />
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Here I am, tip-toeing through my day, doubting my actions, lowering my expectations, and occasionally fighting the urge to give up and just climb into bed. I worry, I second guess, I fear. I look down the road at the rest of my life and tremble over the uncertainties ahead.<br />
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And then my son comes bounding home from school, hungry and eager to share with me his new painting, and also his plans for printing, publishing, distributing and selling an entire book of poems (online and door-to-door), and I smile. He heartens me with his hope. He sweetens me with this plans. And he inspires me with his certainty that the world will all be his.<br />
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My son climbs into my lap (almost eight year olds still do that, thank heavens), and continues with his plans. I cradle my once-baby and not-yet-man in my arms, and I listen. My world brightens, my lungs fill with possibility, confidence settles in, and I feel almost eight again.<br />
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<span face=""leelawadee ui" , sans-serif" style="background-color: white; color: #303030; font-size: 24px;">๑</span></div>
Unknownnoreply@blogger.comtag:blogger.com,1999:blog-7783983331332223271.post-44166827734266789442020-03-16T22:40:00.004-04:002021-02-09T09:10:32.410-05:00All Life is PracticeHello, my friends -<br />
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I hope you are faring well. I hope you are acclimating as best you can to this new world turned upside-down. I hope you are pausing each day to take a few deep breaths, to listen to the birds, and to remind yourself that life is manageable.<br />
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Difficult? Probably. A little scary? Likely. Unpredictable? For sure. And manageable? Yes!<br />
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It has to be. What is the other choice?<br />
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It looks like we are in for a long haul ahead. We need to gird ourselves for not just days or weeks of being homebound, but likely for several months. This will be our spring. Possibly even our summer. And when we come out the other side, life isn't going to pop right back into place. Chances are good that we will be "in recovery" for a long while ahead.<br />
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We need to have a plan. We need to build our strength and stamina. We need to put our time and energy and spirit to good use. We need to take this wide open space before us and turn it into something meaningful, something manageable, something useful to the world.<br />
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What is the alternative, anyway? An endless stretch of Netflix and Facebook? Ugh.<br />
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In my spiritual tradition, teachers like to say that "all life is practice." Every joy, every sorrow, every delight and every devastation offers us a chance to practice. Everything we face offers us an opportunity to grow, to learn, and to stretch into our fullest selves, on behalf of not just ourselves but the whole wide world.<br />
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Life as we know it has been obliterated, at least for now. At this moment, it seems, the rules of life, the patterns of our days, the rhythms that guide our lives, have been blasted into bits. We have very little right now to hang onto.<br />
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Somehow we have to find our footing again, if we don't want to be swept away by the tsunami of struggle heading out way. We need a plan, a path, a strategy. We need a life raft, perhaps, to carry us forward and keep ourselves afloat.<br />
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These last few days, when I have had the wisdom to turn off the television and turn my gaze inward, I have found myself running headlong into the spiritual practices I know and love. On a good day they feel like a cool breeze. On a bad day, they are a life-saving grace.<br />
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I climb onto my yoga mat and my breath immediately releases. I stand tall like bamboo in my qigong practice and sense strength and vitality surging through my bones. I sit in meditation like a mountain in utter quiet, and find my way back into the still waters of peace and faith within.<br />
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I've pulled my poetry books off the shelf. I've stood outside and gazed upward at the true blue sky. Much to my kids' dismay, I've turned up the music and raised my voice and, um, well, maybe even danced a bit from time to time.<br />
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A practice is a refuge. A practice feels like coming home. A practice restores you. A practice leaves your head feeling clearer and your heart feeling brighter. A practice can be your bedrock, your steadying force, your good friend to lean into as you face uncertain times. A practice reminds you that somehow everything is going to be all right... even when you suspect it won't ever be the same again.<br />
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And you? What has been saving you? What are the practices that keep your boat afloat? Now is a good time to get really clear about what and who you are going to rely on in the months ahead. Prayer. Worship. Chanting. Singing. Nature. Friendship. Movement. Service. Silence. The world's faith traditions provide us with ample resources in that department.<br />
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Maybe you have other practices in your life that are a little less formal but just as effective. Laughter. Baking. Gardening. Knitting. Random acts of kindness. Hanging out with loved ones. Walking down the street with a friend. Running. Tai-chi. Painting. Studying. Getting lost in a good book. Cleaning. Creating.<br />
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Perhaps after mulling over the possibilities, some time today you might like to pull out a slip of paper and write "ALL LIFE IS PRACTICE" across the top. And then you might start your list. Don't get too caught up on whether something officially counts or is somehow "spiritual" enough to add. Think out of the box. Write it all down. Anything that brings you strength and light, anything that lifts you up, anything that rekindles your loving heart - it all counts.<br />
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You can probably guess my list... Yoga, meditation, qigong. Poetry, knitting, writing, a good book. Nature, birds, the back yard, the boys, blue sky. Jasmine tea and deep rich chocolate. (I told you all life can be practice!) And best of all, love. Family to lean on and good friends to see each other through.<br />
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I have taped my list to my bedroom wall, so I can remember to practice in every way I can. And when I am feeling scared or anxious or just plain restless in the coming days, I will return to my list and the nourishment it points me toward.<br />
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Care to join me? I would love to learn what your practices are. When you look at your list in a certain light, doesn't it almost seem like poetry?<br />
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You won't be surprised, perhaps, to know that I have a few suggestions to add to your list of possible practices. <b>Yoga,</b> of course, and more. I have lots and lots of yoga practice ideas - <a href="https://www.claudiacummins.com/search/label/Guided%20Audios">and even guided audios</a> - on my website, so feel free to seek them out. In addition, I have a few more possibilities to get you started.<br />
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If you haven't yet, please give<b> qigong</b> a try. This simple and enjoyable movement practice is one of my very favorite forms of mindful movement. (<a href="http://www.claudiacummins.com/2017/03/exploring-qigong.html">I explain why here</a>.) Curious? Start with <a href="https://www.youtube.com/watch?time_continue=3&v=CCicH-iz1oU&feature=emb_logo">this practice for stress, energy and anxiety</a> by Jeff Chand, my favorite qigong teacher. And if you are intrigued, <a href="https://qigongforvitality.vhx.tv/">join his site to gain access to dozens of accessible practices.</a><br />
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Do you just want to lie down and close your eyes? That's a practice, too! <b>Yoga Nidra</b> is a deep relaxation practice is part restorative yoga, part meditation, part philosophical inquiry and part nap. If you love yoga's savasana, or final relaxation, then please give this practice a try. <a href="https://www.irest.org/try-irest-now">Here's a page of guided iRest yoga nidra practices.</a> If you like what you find, you can <a href="https://www.irest.org/catalog/product/cds/resting-stillness-new">buy this audio and practice with it every day</a>.<br />
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And you don't have to look far these days to find a wide range of meditation apps, videos and online courses. <b>Meditation</b> was made for moments like this. For starters, here's a <a href="https://jackkornfield.com/compassion-in-the-time-of-coronavirus/">guided meditation shared this week</a> by longtime teacher Jack Kornfield. Please give meditation a try, and even if you think you've failed, try again. Day by day the practice will be come a good friend, a bringer of peace, and a life boat that sails you steadily across the stormiest seas of life.<br />
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Please take care. Please stay in touch. And please practice with all your heart!<br />
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Claudia<br />
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<br />Unknownnoreply@blogger.com