One method used in meditation is imagery.  When you’re stressed or have a bad day, it’s good to sit quietly and think about something pleasant.  This morning I had the pleasure of taking a walk on the beach in La Jolla Shores, so I’d like to take you there with me.

The storm clouds are moving in, yet the sun peaks through the cracks spreading rays of yellow light on the ocean.  The drive takes me past multi-million dollar homes perched high on the hills.  Hawaiian slack key guitar music plays on the CD.  King palms stand tall in their splendor.

In the beach parking lot, dozens of people don wet suits and scuba gear, preparing for a dive in the La Jolla Underwater Park Ecological Reserve.  The gear is heavy as they make their way to the water.  The divers will see a giant kelp forest and an abundance of fish, anemones and crustaceans.

Surfers gather along the boardwalk discussing the two to four foot waves, watching others already in the ocean to determine the location of their morning runs.  The waves are choppy.  The regulars are all there.  Their faces familiar to me, but I don’t know their names.

I stretch and take my first deep breath of salty air.  The tide is high, the available beach is slanted and my gait is tilted as I walk to Scripps Pier and back.  There are other walkers and joggers following in my footsteps, out for their morning exercise.  A kayaker paddles toward a dozen or more sea caves.  In the distance, a person parasails over the ocean.

I close my eyes and I’m grateful for this new day. 

Posted: March 15th, 2008 under meditation, present moment.
Comments: 2

Here’s a little bit of wisdom from my tea bag.  Yes, I listen to my tea bags.  They come from the Good Earth tea company.  The sayings are sometimes so wise, I ponder them for days.

“He who would leap high must take a long run.”  Danish Proverb

I don’t know the Danish person who spoke these words of wisdom, but they are profound.  I’m sure everyone has their own interpretation of sayings, but for me, this one talks about goals and patience.

How many times have we wanted to reach for the moon?  Maybe we had a goal to make a million dollars by the time we hit forty, or sell our manuscript to a New York publishing house.  Maybe the goal was more realistic like finish college.  Whatever the goal, the bigger it is, the harder you have to work for it.  And, the longer you have to concentrate on achieving your goal.  That’s the taking a long run part of the proverb in case you can’t follow my ramblings.

So, what happens when you leap but your leap falls short?  Does that mean you’ve failed?  Absolutely not.  It simply means that you haven’t been patient enough to see your goal to the end.  Maybe it took one person four years to finish college.  That doesn’t mean you have to follow the same timeline.  When I was going to college, I switched colleges and majors three times.  It took me seven years to achieve that particular goal.

I have another saying that involves leaping – maybe I should have been a high jumper when I was younger.  Anyway, the saying goes:  “Leap and the net will appear.”

So the bottom line is have faith and trust in yourself, be patient, and reach for the stars.

What’s your favorite saying?

Posted: March 14th, 2008 under Stained Glass, meditation, yoga.
Comments: 3

Have you ever grappled with a problem you couldn’t solve?  Over the years I’ve struggled with many problems.  Problems I thought had no solutions.  Problems that wouldn’t go away no matter what I tried to do. If you’re wrestling with one, I’d like to invite you to try this exercise.

Inner Knowing Problem Solving.

• Set aside 20-30 minutes of time.
• Find a quiet place. It could be at home or out in nature.  Sit in a comfortable position with your eyes softly closed. The key is to be somewhere without external distractions.
• Think about your problem.  Look at the problem from all angles.  Try to state the problem as clearly as possible.  If you become emotional during this process, embrace your emotions.  If you feel like crying, let the tears come, it will help clear your mind.
• Now let your mind flow and think about all the possible solutions to your problem, even if you think the solution is impossible.  The key here is to not be judgmental about your solutions.  If it helps, write down the possible solutions.
• After a few minutes, take your hands and place them over your heart.  Take a few deep breaths and present your problem in the form of a question to your heart.  Stay in silence for a few moments.  Let your inner knowing help you resolve the problem.  Trust yourself to know what is right.

If a solution doesn’t come to you immediately, do not be discouraged.  It’s possible that your mind is still too chaotic.  Try the exercise over the next several days.  The answer will come when you are ready to accept it.

Posted: March 8th, 2008 under meditation, mindfulness, yoga.
Comments: 2

I took some time this morning to catch up on all my magazine reading.  The stack has been piling up since the first of the year.  Seeing the stack was a reminder that I haven’t been taking enough “me” time. 

As I breezed through the February issue of Yoga Journal, I came across an article “Create a Life You Love” by Nora Isaacs.  The article suggests ten ideas to help you reconnect with what truly makes you happy.  Among them she suggests: get energized about your future, plug into your spiritual self, let go of the old, serve others, honor your physical self, be daring, soothe your mind, notice your surroundings, create community, and  make a date with nature.

Ah.  For me, that pretty much sums up the changes that I’ve tried to make in my life over the last two years.  Let me tell you, changing your lifestyle isn’t for wimps.  One of the hardest changes for me was letting go of the old.  How often do we stay stuck in a job we don’t like, justifying our misery with one excuse after another?  Maybe we stay in a bad relationship because we’re too afraid to be alone?  Or maybe it’s just too hard to let go of bad habits: eating fattening foods, drinking alcohol, smoking, ignoring our body’s need for exercise.  I’m grateful that I didn’t have to deal with all the things I’d mentioned, but believe me, I had plenty on my plate.

Focusing on some of the other ideas the author mentioned in the article, like looking at my spiritual self, serving others, soothing my mind, being more aware of my surroundings, creating new communities of friends, and taking the time to be in nature have helped me refocus on who I truly am, and how I want to live my life.

How’s life treating you these days?  Are you happy?

Maybe it’s time to come up with a list of things we do each day to make us feel happy and more alive, then strive to do more of those things each day.  I’ll start with a few of my favorites: watch the sun rise, be aware of my breath through daily breathing exercises, be grateful, get a massage once a month, exercise, practice yoga, meditate, smile, create stained glass, write, tell my family and friends how much I love them.

What’s on your list?

Posted: March 7th, 2008 under Stained Glass, exercise, healthy eating, meditation, mindfulness, writing, yoga.
Comments: 5

Some people think of yoga as a stretching or fitness class, but yoga is more than a series of poses or asanas. The Yoga Sutras of Patanjali talks about the eight limbs of yoga: yamas (abstinence), niyamasa (observance),  asanas (posture), pranayama (breath control), pratyahara (sense withdrawal), dharana (concentration), dhyana (meditation), and samadhi (contemplation). 

These eight segments of yoga bring together the movement of the body (posture), with fluctuations of the mind (sense withdrawal, concentration, and meditation), and breathing techniques, along with guidelines to living a virtuous life (abstinence, observance, contemplation).  The connection of the mind, body, breath and spirit helps direct our attention inward.  By focusing our attention inward, we learn to recognize our habits and thoughts without judging them, or trying to change them. We become more aware of our experiences and live more in the present moment. The awareness that we cultivate is what makes yoga a practice, rather than an exercise.

To learn more about the Yoga Sutras, you can read some articles online at YogaJournal.com, or you can buy one of the translations of this ancient text from Amazon.com.  I like “The Yoga Sutras of Patanjali” translation by Sri Swami Satchidanana.

Posted: March 3rd, 2008 under Stained Glass, meditation, mindfulness, present moment, yoga.
Comments: none

Are you stressed out from a busy day at work?  Are you looking for a way to relax?  Try one of these 10 techniques:

1. Meditate.  If you’ve been reading my blog, you are aware that I meditate regularly.  Sit comfortably in a chair or on the floor, close your eyes, and breathe.  I like to concentrate on my breath.  I follow the air as it enters my nostrils, filling my lungs, then exits through my nostrils or mouth.
2. Visualization.  If you have a busy mind and find it hard to meditate, visualization is a great technique.  Picture yourself on a warm sunny beach or lounging by a pool with a cool refreshing drink in your hand.  If you are not into warm vacations, picture yourself skiing down the mountain in Vail, Colorado with the wind blowing against your face and the exhilaration of being surrounded by a snowy landscape.
3. Breathe.  I know, everyone breathes every minute of every day, but try breathing deeply.  Really feel your belly, diaphragm, and chest expand as you inhale and deflate as you exhale.  Really empty all that stale air from your lungs.
4. Be Mindful.  Be aware of everything around you, whatever you are doing at this moment in time.  How does it feel?
5. Drink Chamomile Tea.  While green tea has plenty of antioxidants, some brands also have caffeine which can stimulate your agitation.  For a change, try straight Chamomile tea, a blend of Chamomile and mint tea, or another herbal tea.  Now sit back, put your feet up, and sip slowly.
6. Cuddle Up.  Show someone a little love.  Cuddle up with your pet, your husband/wife, your boyfriend/girlfriend.  A little hug goes a long way.
7. Massage.  I love massages and schedule one once a month to get all the kinks out of my neck and back.  If you can’t afford a masseuse, rub a little oil on your hands and give yourself a massage.
8. Take a Time Out.  When I find myself getting cranky, I like to lay on the floor and extend my legs up against a wall or raise my legs higher in the air in Sarvangansana or shoulder stand.  If you need a time out and you’re not at home, try closing your eyes, taking a few deep breaths, and visualize a quiet space.  Another great time out activity is to find a nice quiet corner and curl up with a good book.
9. Soft Music.  Soothing sounds rejuvenate the mind, body and spirit.  Listen to some natural sounds like ocean waves or the wind rustling through the trees.  Music made from pure quartz crystal bowls is also extremely relaxing.
10. Positive Thoughts.  If your heart starts to race from all the stress building up during the day, take a few minutes to think about something positive in your life.  Think of a newborn baby, or someone you love.  If you can’t think of anything positive, go buy yourself a bouquet of flowers.

Ahhhh.  I’m feeling more relaxed already.  How do you relax?

Posted: March 1st, 2008 under meditation, yoga.
Comments: 3

I am sure you’ve heard meditation described as sitting crossed-legged on the floor, either in silence or repeating a mantra.  But those aren’t the only techniques you can use to meditate.  As we become mindful of the activities  in our lives, we can transform most any activity into a type of meditation. 

For example, you can meditate while you walk.  Go for a walk outside and focus all your senses on the process of walking.  Feel your feet touch the ground.  Listen to your footsteps as they crunch on the sidewalk or gravel path.  Smell the flowers you pass along the way. Observe the leaves swaying on the trees.  That is a walking meditation. 

You can meditate while eating.  Look at the colors and textures of the food on your plate.  Smell the aromas.  Chew slowly and savor the flavors.  Take small bites, putting your fork or spoon down between bites.  Eat in silence – without thinking about your next bite of food.  That is an eating meditation.

You can also meditate while you exercise.  Practice gentle stretching and strengthening yoga postures.  Bring total awareness of your breath.  Feel your muscles as you move from one pose to the next.   That is mindful yoga meditation.

As you live more or each day moment-to-moment, you begin to let go of all the baggage you’ve been carrying around for years.  Your past can not be changed, so let it go.  No one knows what the future will bring, so stop thinking about it.  Enjoy each moment of every day and experience the joy of living in the now.

Posted: February 28th, 2008 under Stained Glass, meditation, present moment, yoga.
Comments: 6

A cloudless sky

A half moon shining bright overhead

An empty street

A city with millions of homes at my feet

Dotted with blotches of green trees

The hum of traffic streaming along the highways

The whoosh of a crow’s wings as he flies by

The unseen bird chirping in the nearby bush

The Coronado bridge to the South

The quiet ocean to the West

White light peeking at the mountain’s edge

Sun rays streaming down on the earth

A light breeze kisses my cheek

In the distance, I can see forever

My joyful heart shines in the morning sun

Welcome to my world.

Posted: February 27th, 2008 under Stained Glass, meditation, present moment.
Comments: 1

How many times have you driven to work and thought about all the things you have to do that day?

How many times during the day are you at work and thinking about your children at school?

How many times each day does your mind wander from the task at hand?

If we ever stopped to count, I’m sure it would come to hundreds and maybe thousands of times a day.  Yet each time our mind wanders from whatever our body is doing at the moment, we are not fully experiencing the present moment.

It is natural for our mind to wander.  We have busy minds and busy lives.  Yet many of us don’t get the amount of sleep we need to not only calm our body but also calm our mind.  We wake up in the middle of the night thinking and worrying about one thing or another.  We toss and turn in bed unable to fall back asleep.

But there are a number of techniques we can follow to calm our wandering mind.  One technique in yoga called pratyahara or controlling the senses, involves focusing all your concentration on an object for five to ten minutes.  It can be any object, but I’d like to suggest picking an object that is calming to you – a scented candle or a flower.  Now tell yourself that for the next five minutes, you are going to concentrate on that object.  For the purposes of discussion, I’ll focus on a rose.

Try to eliminate any outside noise or other distractions.  Sit in a comfortable position with the rose about a foot in front of you.  Now for the next five minutes or so, focus all your senses on the rose.  Notice the color and the variation of color from the tip of the petal to the base.  What color is your rose?  Does it have leaves? Notice how one petal folds into the other.  Is the rose fully open or partially closed?  Count the petals.  How long is the stem on your rose?  Notice the difference in shape and size of each petal. Place the rose up to your nose and inhale deeply.  Smell the rose.  Does it have a scent?  Is the scent strong or mild? Touch the rose, the smooth petals and thorny stem.  Notice the difference in sensations on your fingertip.  Brush the rose up against your cheek.  How is that sensation different?  Loot at the rose from different angles in different lighting.  Does the rose throw a shadow on the table?  Continue examining the rose and fully experiencing the activity with all of your senses until the five minutes is up.

How do you feel?  Are you any more relaxed or at ease?  If you followed along for the past five minutes, you lived in the present moment.  You were able to quiet your busy mind and let it rest from all the external and internal distractions around you.

Now I’m not suggesting that you go through your entire day examining a rose, but I am suggesting that the more time you can focus on the task at hand and quiet your wandering mind, the happier and more peaceful you will feel.

Give the exercise a try and let me know how you feel afterwards.

Posted: February 25th, 2008 under meditation, present moment, yoga.
Comments: 2

I heard a story today about a woman who carried a backpack full of rock. I had never heard the story before, so I was intrigued. Each rock represented a person she was angry with or a problem she had no control over in her life. The woman carried this backpack around for years until she was so tired she couldn’t move another step.One day, she was taking a walk and she sat by the side of the road, opened the zipper to her backpack and took out a rock and spoke to it. “I’m tired of being angry with you for what you did so many years ago. I forgive you.”At that point, the woman set the rock on the side of the road and continued down the road. A short time later, she sat down again, so tired from carrying her heavy burden. She removed another rock and said: “I finally realize that there is nothing I can do to change this bad situation in my life, so I’m accepting the situation and will deal with it as best I can.”She placed the rock on the side of the road and continued her journey. Her load was beginning to lighten. Her steps became easier. As she continued on her way, she began to stop more frequently, took a rock out of her backpack, spoke to it, and then set it down.Eventually, all her rocks were gone. She began to laugh and sing and dance. She felt so happy and free now that she’d forgiven all those who had hurt her in the past and accepted all the things in life she couldn’t change.Then I realized I had heard this story before. It’s the Serenity Prayer.“God grant me the serenity to accept the things I cannot change;the courage to change the things I can;and wisdom to know the difference.”How many rocks are you carrying in your backpack today?

Posted: February 15th, 2008 under Stained Glass, meditation, present moment.
Comments: 1