I love to wake up in the predawn hours of a new day.  The sky is dark.  The stars twinkle in the moonlight.  Silence permeates the air.

I come downstairs, brew a cup of tea and listen.  I can hear the tick of the clock, the hum of the refrigerator, and the aliveness in my body.  I can feel my heart beat, pumping blood through my body.  I can sense my nerve impulses as I press my thumb to forefinger. 

I close my eyes and see my inner universe.  That darkness that moves into different shapes.  Sometimes the shapes are distinct circles, triangles, squares.  Sometimes blurred shades of light.

It’s at this time that I savor the warm liquid of my tea and contemplate my teabag wisdom.  I’ve accumulated sayings from the past few days.  Each one a profound statement of life.

“The taller the bamboo grows, the lower it bends.” Chinese proverb

These saying have so much meaning.  A modern version of the tall bamboo proverb is the saying, “The higher you climb, the farther you fall.”

“The longest journey is the journey inward.” Dag Hammarskjold

When we think about journeys, we always seem to be moving from one place to another.  How many of us stop to take a breath and contemplate the sacredness and miracle of our own lives.

“To know the road ahead, ask those coming back.” Chinese proverb

Have you ever taken a long hike in the woods?  When I’m hiking, especially uphill, my mind is always drifting to, “Where’s the top?  When will I be there?”  Then I see someone on the path and they tell me the end is right around the next corner and suddenly I breathe a sigh of relief and move on.

“When ego is lost, limit is lost.”

We all have an ego, some bigger than others.  But when we can put aside our egos, we begin to stop striving.  When that happens, the possibilities in life open up.

“Joy is the essence of success.”

Ah.  This is my favorite.  Everyone defines success differently.  For some it’s reaching the top in your career.  For others it’s owning a home and an expensive care.  To me, success in life is happiness and joy.  

So what is your favorite saying?

Posted: March 28th, 2008 under Stained Glass, meditation, mindfulness, present moment.
Comments: 6

Are you having a stressful day?  A stressful week?  Is your entire life filled with one stressful situation on top of another?  Are you a jellyfish, so relaxed that you don’t have a care in the world?  Or are you on an even keel and able to manage your stress?  Are you a borderline stressaholic? Or a candidate for heart disease?

If you don’t know how stress is affecting your life,  you may want to find out, because stress can be life threatening. 

I found this website that asks twenty questions to help you identify your stressors.  It’s fun.  Give it a try.

Stress Quiz

There are a lot of stress management techniques you can do to combat stress like deep breathing, exercise, and yoga.

Here are a couple of websites I’ve found that give some good suggestions.

Stress Management from Mind Tools  

Article on Stress Management for Patients & Physicians 

My biggest stressor is Wanting to do as much as possible in the least amount of time.” 

What’s your biggest stressor? 

Posted: March 19th, 2008 under Stained Glass, heart disease, meditation, mindfulness.
Comments: 2

Many of us have seen the movie “The Bucket List,” but how many of us have actually taken the time to sit down and write one out for ourselves?

I’ve thought about what I’d like to do in my life before I die and at this time in my life, I’m pretty content with what I have and what I’ve already done.  But does that mean I’m at the end of my bucket list?  Hardly.

• See a few countries before my body is incapable of traveling far distances: tour the countryside of New Zealand, take an African safari, stay at an ashram in India, visit Rome and Florence, Italy.
• Heighten the awareness of heart disease in women.
• Teach others the importance of being present as a way to promote health and well-being.
• Deepen my yoga practice.

I’m sure the list will grow as I continue to think about it.  What’s on your bucket list? 

Posted: March 17th, 2008 under Stained Glass, heart disease, mindfulness, present moment, yoga.
Comments: 3

About seventeen years ago, a good friend of mine passed away from breast cancer.  Her death gave me pause.  We were just turning forty.  It wasn’t time for us to die.  Shortly afterward I announced to my husband, “I’m using the good dishes.”  It was a strange statement to make.  What does using the good dishes have to do with someone’s death?  Ah, but it does.

In my distorted perception, I was beginning to see that joy comes not from waiting for the next holiday so we can bring out the good dishes, but rather from living life to the fullest every minute of every day.

When I was young, I have high hopes for the future.  Plans to go off to college, build a career, get married and have children.  I was always striving for more in my life.  More money, a career advancement, better furniture, a new car, a bigger house.  I thought (or tried to convince myself ) that if I only had X I would be happy.

But life doesn’t work that way.  It took me many years after I started using the good dishes to grasp this concept more fully, but happiness doesn’t come from what we have around us.  Happiness comes from within.

Happiness means accepting your life and not wanting more.  Happiness means connecting with the core of who you are, not identifying yourself by your occupation. Happiness is enjoying a walk in the park  and admiring the flowers.  Happiness is sitting on the sofa with a good book.  Happiness is taking care of yourself and trusting that the universe and everything else around you will work out in its own good time.  Happiness is being present and experiencing the little things and loving yourself.

So, what does happiness mean to you?

Posted: March 13th, 2008 under Stained Glass, mindfulness, present moment.
Comments: none

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

Our senses are amazing.  We have the ability to see, touch, hear, smell, and taste.  Yet when we become aware of our senses, these five little words become pictures of beauty.

When we become aware of what we see, the ball of fire rises above the earth over the mountain tops and sets over the steel blue ocean.  The breeze against our cheek is cooling; the sun’

s rays are a comforting warmth.  The buzz of a dragon fly reminds us of good luck.  The silence in the pre-dawn calms the nervous system.  The salty air reminds us the ocean is near; a sprinkle of cinnamon brings us back to French toast on a snowy winter morning.  The fragrant basil in the spaghetti sauce tickles our taste buds; the smile on our face as chocolate melts on our tongue brings us joy.  Ah, what would we do without our senses?

If you had to give up one of your senses, which one would it be?

Posted: March 6th, 2008 under Stained Glass, mindfulness.
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

If mindfulness is paying attention to the here and now, to your breath, to observing one’s thoughts without being critical or judgmental, then what is a day of mindfulness? Pure bliss.Several months ago I attended an eight week class on Mindfulness as a means to reduce the stress in my life. A portion of the class was a day-long silent retreat. At the time, my foot was recovering from surgery so my mobility was limited. With the permission of the instructor, I was able to repeat the day of mindfulness.So what happens when you have the entire day to spend in mindfulness? Here is a glimpse through my eyes.My day of mindfulness begins with a drive up Mt. Soledad in La Jolla, CA to the war memorial and thirty-foot cross that towers over San Diego. It is pre-dawn. The air is still and warm on my face, the scent of torrey pines fills my nostrils, and the moon reflects the sun that is yet to rise over the distant Cuyamaca Mountains to the east.As my steps take me past thousands of plaques of men and women who have died for our country, I finger my mala beads and repeat a special mantra given to me by my yoga teacher. The sky lightens to reveal hazy clouds creeping across the sky, one the shape of a fire breathing dragon. My feet stop as I observe the cloud, morphing before my eyes.I continue my journey, gazing at the shadows of the Coronado bridge to the south, Scripps pier to the west, the Mormon Temple to the north, and the orange-hued sky to the east. My breath is deep and full, keeping pace with sixteen repetitions of my mantra on each exhale. The sparrows chirp, the rabbits hop across the expanse of grass, the crows perch on the cross. A man plays a wooden flute, welcoming the rising sun.I stand tall as the mountain and watch the golden orb, its rays piercing the clouds, and offer a prayer of gratitude. Thank you for the universe, the Milky Way, the sun, the moon, the earth. Thank you for the plants and trees, the birds, animals, and fish. Thank you for my breath and my heart. Thank you for my family and friends.I descend the mountain, listening to the angelic voice of Ashana singing “Ave Maria” to the healing tones of quartz crystal bowls. I am welcomed home with a warm plate of scrambled egg whites and veggies, lovingly prepared by my husband, then head out for the rest of the day.I’m spending it with more than twenty like-minded individuals. Everyone is silent as they take their seats and prepare for the first meditation of the day. I sit cross-legged on a cushion, eyes closed, breath deep and full, listening to a meditation by Pema Chodron. The message: Stay - no matter what you are feeling, no matter what you are thinking. Stay in the moment. Stay with your breath.There are seven instructions for the day: 1) maintain noble silence; 2) set an intention for a day of mindfulness; 3) be present to every moment; 4) open to your emotions; 5) remember the mantra: It’s okay. Whatever it is, it’s okay; 6) Let go of the idea that there is something to be accomplished today; and 7) The flavor of the moment, pleasant, neutral or unpleasant, has nothing to do with success or failure.From a seated meditation to gentle yoga postures synchronized to my breath, I stretch my arms to the sky, twist my waist and spine, extend my heart in cobra, fold my body in child’s pose, then rest in silence. I listen to my inhale and exhale, like an ocean wave rolling gently onto the sand.Time suspends. I walk into the sunshine and follow the labyrinth, a metaphor for my journey of recovery and spiritual discovery. One step takes two or three seconds as my rubber sandals crunch across the graveled path, twisting and turning toward the center and back out. My eyes gaze downward, noticing the tiny green leaves growing between the large rocks that line the path. In the gravel, I am aware of the shoeprints of previous visitors. I focus on the sound of my breath to keep runaway thoughts at bay. The boulders, diverse in color and shape, some with gashes and scars, remind me of all the people in this world. I take a deep breath and offer a prayer for peace.I return to my cushion in the yoga room for another poetic meditation, this one by one of the great mindfulness masters, Thich Nhat Hanh.The morning is gone. My stomach craves nourishment. I open my salad and am rewarded with bursts of flavors in my mouth as I smell, savor, and consume one spinach leaf at a time, kissed with sprinkles of sun-dried tomato and basil feta cheese. I rest my fork between bites, noticing the crunch of a walnut and the shot of juice that squirts against my tongue from a tiny grape tomato. I’ve never experienced such exquisite tastes before. I eat until my stomach whispers enough, then meander outdoors. I notice the wasp nests secured high overhead in the corners of the building, hear the palm fronds scrape against each other in the light breeze, smell the varied rose scents on the bushes. I pause and watch a honey bee gather pollen from a yellow rose. I watch golfers in the distance with a backdrop of the Pacific. A hand glider drifts by along the coast.Another seated meditation, this time focused on loving kindness – for myself, for a loved one, for a neutral person, and a difficult person in my life. Silently, I notice my breath and think of a song by Ashana: “Loving kindness for all beings. From the one beyond the stars. Through the darkness into light. We behold the gift of peace.”I stretch my legs and step into the sunshine for guided standing yoga. I remove my sandals, sinking my feet into a cool cushion of green grass. Spreading my legs three feet apart, I raise my arms overhead, lunge, and hold in Warrior I. In a forward fold, I open my eyes to an upside-down world. Thoughts of head and hand stands in the grass during my youth float through my mind. Play. As I walk back inside, the heat of the rough asphalt soaks into my tender feet, then quickly get relief from the cool smooth cement tiles.I am back on my cushion. Legs crossed, spine tall, eyes closed, breath long and smooth, the backs of my hands resting against my thighs. The topic: From compassion flows forgiveness. I listen to the words and remind myself to be kind and to forgive myself for all the past should haves in my life.A day of mindfulness is near the end. The group breaks silence with mindful speech, sharing thoughts about the day, then we disperse to move about the rest of our day.Every step, every movement, every bite of food this day has been taken with mindfulness. Such a beautiful gift I’ve given myself. I’ve come to a point in my life where more and more of each day is filled with mindfulness. Spending an entire day in silent mindfulness keeps me aware of who I am. It helps me to see the loving kindness of everyone in my life, to unconditionally accept myself and others, and to notice the beauty of the world around me. After a day in silence, filled with mindful meditation, mindful breathing, mindful thinking, and mindful eating, I leave with a sense of peace, tranquility, bounty, and bliss.If you are interested in learning more about mindfulness, I urge you to check out one of the books or tapes listed in my blog entry of Recommended Books and CDs from your local library or check out http://mindfulness.com

Posted: September 6th, 2007 under meditation, mindfulness, present moment.
Comments: none

Have you ever stopped to consider that all of life has its own energy?I’m sitting on the balcony of my hotel on Hamilton Island in Australia in the pre-dawn hours and notice millions of stars twinkle in the sky, some bright, but most dim. How much light energy is being reflected to earth?This small island is on the opposite side of the world from where I call home, but the energy of the universe is the same. The night is silent except for the generator that powers electricity to my hotel. As I sit in silence, I sense the energy surrounding me. Light energy streaming toward the earth from distant stars and planets. The minutes pass as I observed the night sky lighten. Dim stars disappeared, neighboring islands appear as black shadows, and to the east, the sky becomes a rainbow of colors.Birds awaken and begin their day, squawking in the trees. Their songs drown out the generator.The sky lightens even more, extinguishing the brightest stars. The water surrounding the island is smooth as glass.Suddenly, hundreds of sulfur-crested cockatoos take flight, stretching their wings and lungs.My own body awakens to the energy of life. Inhaling oxygen, I follow my breath through my nostrils to my diaphragm and lungs. As they expand, they massage my heart and other organs. I can feel the blood flowing through my veins and arteries. My skin senses the warm air. My fingers stroke the smooth paper of my journal, sending messages to my brain.A cockatoo lands on my balcony railing and squawks. I stop to admire the snow white feathers and lemon yellow plume on the top of his head. These birds are as abundant on this island as pigeons along Chicago’s lakefront.In the distance, the horizon streaks bright orange, announcing the rising sun. The surrounding islands reveal their shades of green foliage and sandy beaches. The air is still, but later the wind will be visible in the sailboats racing around the island. Even invisible energy reveals itself if only we observe.The sun peeks over the horizon and climbs in the sky – a fiery ball of yellow energy. I take in a deep breath and marvel at its beauty. Its rays shine a stream of golden light upon the water. The day has begun .

Posted: September 1st, 2007 under mindfulness, present moment.
Comments: none