Mindful Living–and Ways to Practice with Me!


What does mindful living look like when you’re going through hard times?

What does mindful living look like when someone you love dies? Like my brother this past month…

What does it mean to be mindful, anyway?


Mindfulness, as I say to my clients, is using the amazing capacity of your mind to be mindful of what is arising in your body, heart, and mind.

Mindfulness is being mindful—sounds circular, doesn’t it. Hmm…


Mindful
= using the fullness of my mind, the full capacity to attend, to give my attention to something.

  • If am working and finding myself distracted, my capacity to be mindful is not being exercised.
  • If I am multi-tasking—which researchers say is not possible for the brain—we’re just moving very quickly from task to task—I am most likely not being mindful.
  • If I am wool-gathering, I am not being mindful.
  • If I am on autopilot going over all the details of my brother’s untimely death again, I am not being mindful.

When you use the fullness of your mind to attend to your life, what does it look like?

Paying attention to what your senses are taking in is the easiest way to practice:

  • Being outside and really sensing the quality of air on your skin—temperature, texture, movement…
  • Sipping tea and taking in the aroma, the steam, the temperature, the taste, the texture…
  • Hugging a loved one and feeling the touch and temperature of their body, taking in their particular scent, sensing their touch of you…
  • Gazing at something and really seeing it—all the contours, details, colors, textures, etc.

This practice saves me when I get lost in sad thoughts about my brother. It brings me back to the moment, the life that is living in and around and through my senses and my bodysoul right now.


We can also place our full attention on what we are feeling and what we are thinking.

If I am mindful of what I am feeling, then I notice the sensation of the feeling, it’s location in my body, its intensity, its particular shape. I might even name it. As I grieve my brother: Constriction and collapsing in my chest. Grief. Confusion. Pain.

Being mindful of thoughts is a common form of meditation. In this case, it is especially helpful to find an anchor to return to when I start thinking, like my breath, or concentrating on my belly or the sensation of my feet on the ground. Establishing this anchor first, I then open my awareness to notice my thoughts instead of allowing them to think me.

I am mindful of what I am thinking, using the mind to attend to the mind. I might label the type of thoughts I am thinking in a practice called Noting: worrying, planning, perfecting, anticipating, judging, ruminating, conceptualizing, fantasizing, etc. I might also notice how they are affecting my body and heart.

In these last few weeks of processing my brother’s unexpected death, I have continually practiced returning to mindfulness. Allowing a wide range of feelings to wash over me—from grief to love, from confusion and pain to sweetness and happiness. I sense them, being mindful of how and where I experience them, not holding on to them, but letting them flow through. When the thoughts are looping, trying to make sense of it all, I notice them, sense them, label them, and return to my breath, to my belly, to my feet, and to other senses so that I can come back to the moment that is here. Sunlight, birdsong, aroma of wet earth, warmth of teacup, solid feet… From here, I am resourced. I am open. I am available to live my life as it unfolds with body, heart, and mind—mindfully.

How do you return to mindfulness?

This Fall I am offering a number of opportunities to practice mindfulness—I hope you will join me!


The Mindful Art of Tea,
Thursday, September 22nd, 2016
Enjoy the ritual of tea as a vehicle for mindfulness practice.


Autumn Women’s Self-Care Mini-Retreat
, Sunday, October 16th, 2016
Give yourself a chance to slow down and welcome the Autumn Season with yoga, meditation, journaling, and more in women’s community.


Choosing Happiness Habits Using the Enneagram, Mindfulness, and Play
, 4-Part Series, starting October 18th, 2016
Learn how to access your innate happiness through experiential exercises, new awarenesses, and mindset shifts!


Healthy High Tea
,
TBD in November. 2016
Enjoy healthy food and mindful conversation in your mindful tea ritual! Watch my calendar.


Free Online “Practice Presence for Life Journey
,”
TBD in 2017
Join a community to make daily, simple choices to live a life of presence, one mindful choice at a time. Watch my calendar.


NEW: 1-off Holistic Life Coaching and Enneagram Sessions
Get some quick and practical support with ways to approach your life with an attitude of mindful practice. 

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be alive!

Excerpt from Mary Oliver’s The Singular and Cheerful Life:

“The singular and cheerful life of any flower in anyone’s garden or any still unowned field—if there are any—catches me by the heart,
by its color,
by its obedience to the holiest of laws:
be alive until you are not.

Be alive until you are not.

What it means to be alive can seem so different for each of us, but in the moment, it is always the same.

To be truly alive is to allow life to fully express in and through us regardless of circumstance as it flows in any moment.

That singular and cheerful flower’s life will grow and blossom in a tended garden or simply along the roadside amidst the weeds.

We, too, are asked to follow the expression of our own nature—to unfold and blossom in whatever shape that takes, wherever we find ourselves.

In my life and coaching, this comes down to cultivating and allowing our aliveness to express through us.

How do we do that?

Our aliveness expresses on a continuum of quiescence to excitation. Where do you find yourself? Try playing around with the edge and adding a little more of the one you least often allow expression.

Another facet is to become aware of how we block our aliveness. What beliefs, stories, emotions, or behaviors are keeping you stuck? These affect the way your life force energy flows through you, too. Work with understanding and releasing these thoughts, feelings, and behaviors…and see what happens.

Notice your familiar ways of expressing your aliveness—your habits. Can you try on something new? Can you approach something you have labeled taboo? All, of course, in a safe and nourishing way.


One client said at the end of her 6-month program with me:

“Now, I’m happy to say that I have laid the foundation for a company I had wanted to launch. I achieved my weight loss goal by better understanding not only the reasons I was eating, but also the real effects of the food. And I am ready to live this second half of my life, feeling more alive, sexier in my skin,
and more full of passion than I have in a long time!

Whatever you do, be obedient
to the holiest of laws:

 be [fully] alive until you are not.

If you would like some support following your aliveness, I still have a few spots for holistic life coaching. 

Love Unfolding

If Love is the greatest force there is, then fear cannot win.
Fear cannot be.
Fear is an idea, an experience, a physical reaction, not a state of Being.

If Love holds all, Love can hold fear.

And Love can hold darkness.

Love can even lead us into the darkness when there is something there we must learn.

Love shines brightly between people in love.

Love can also express in ways that get us into trouble. For that trouble is necessary.

Who knows what Love wants to unfold from its depths?

Love helps us to show up truthfully even when it might be risky.

Love invites us to trust that we are walking our path and will be taken care of.

Love can express through injury, through heartbreak, through loss.

It is an invitation to open ourselves, to grow, to expand, to see how even this is an act of greater Love.

Love breaks us open,

out of our limited vision, our limited versions of ourselves, our narrow perspectives on reality… so that we can be more true, more kind,
more full of Love.

“Roar, Lion of the Heart, and tear me open.” ~Rumi

*****

Do you see your life as an expression of Love unfolding? Can you make sense of even the darkest night if you take the perspective of Love?

*****

I would love to support you in orienting to the
unfolding of Love.

receiving the moment

i recently immersed myself in the book Three Faces of Mind by Elaine de Beauport with Aura Sofia Diaz. in the section on the different intelligences of the neocortex, the “human” brain, i found a really helpful explanation of one of the ways of thinking i really struggle with.

as an Enneagram Type One, one of the ways my ego feels safe is to quickly discern what is right/wrong, good/bad, etc. i notice whether things are done well, put in the right place, or expressed clearly. i notice if people follow-through, act with integrity, speak the truth… i notice this in others and even more in myself.

i know it might seem like it, but this is not just me being picky or judgmental. it is an attempt by my ego personality to always know how to align with the Good, the Right. this not only makes me feel safe in the world, but keeps a sense of myself, my identity going.

unfortunately, it also separates me from myself and from others. when i am discerning, if there is any hint of “i’m better” or that i’m standing on higher moral ground, then what i’m really doing is judging, not simply discerning the differences between things. and people feel this.

Elaine talks about this way of thinking as a less healthy version of Rational Intelligence. we most definitely need the capacity to discern, to think linearly and rationally (left brain), but when it becomes about judging, it is a hindrance rather than a support.

she suggests developing Associative Intelligence to be more whole (right brain). associate thinking is about receiving life as it arrives without judging or even discerning. it is about taking in the fullness of the experience—be that a person, something in nature, a situation, and in this openness to life, to discover something new. it is about connecting as opposed to separating. (there is less healthy associative thinking, too—like getting overwhelmed and lost in the amount of life coming in.)

this is a helpful way for me to understand the practices that i have felt called to take on.

one of the big ones these days has been this RECEIVING of life. when Dave walks into my office to share something or check-in, instead of going into my personality habit of feeling interrupted in my rational working process, i turn away from my computer and toward him. i breathe him in. i listen, i look, i feel into him as much as i can while staying grounded in my body and heart. (this invites my heart online, too.) i receive his presence in the moment instead of blocking it to stay focused on my linear task.

this feels much better to me, and is resulting in deeper connection and communication between us. and i can still use my left brain to limit how long of a break i take, while showing up completely, openly, softly for the time that he is here.

i’m not always very good at this, though! (my rationally intelligent left brain discerns and judges this, too. 🙂 ) i’ve been going through a rough work transition lately, and i’ve found that my rational mind’s conclusion that the other side is wrong, acting out of integrity, and untrustworthy can really keep me from engaging in associative intelligence. i recently had the opportunity to try to connect with the other side, and i was too loaded up with the conclusion that i’m being wronged to allow associative intelligence in.

so, i work with it after the fact in the hopes that i will have more choice next time.

what could associative thinking have looked like?

  • i could have breathed into my feet and belly and up my spine, connecting with my own grounded strength first.
  • i could have breathed down the front of my body, softening to receive the other person.
  • i could have focused softly on including the other person’s experience.
  • i could have listened without immediately jumping in to respond.
  • i could have found something i could connect with in the other person—some glimpse, some feeling, some energy.

how could this have supported me? perhaps i would have learned something new about the other side of the situation. perhaps they would have been more open to listening to me. perhaps i could have spoken a deeper truth from that place of deeper connection.

there are many benefits to practicing skillful associative thinking:

  • it can re-awaken interest in someone you think you know through and through.
  • it can open you up to appreciating something you would have overlooked.
  • it can help you make your own meaning by sensing how something is affecting you.
  • it can build a deeper relationship with your body and heart, as well as with other people.
  • it can open you up to new non-linear creative insights.

how do you practice Associative Intelligence?
does it come naturally to you? i think it is definitely easier for certain Enneagram types as it supports their self-image and basic needs more than Rational Intelligence.

in my holistic life coaching, we explore how to draw on a more whole way of living, using both rational and associative ways of being. we definitely need the healthy version of both!

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freedom to…

i’m thinking about freedom.

the freedom to choose to lie in the hammock and write this.

the freedom to live in a stable, comfortable home with gardens
that keep me sane.

the freedom to love and live with the man i choose.

the freedom to retrain to do work that i LOVE.

the freedom to bake and eat chocolate flourless cake
with British black tea and cream
just because my inner little girl wants to
and not be afraid of getting fat. (sip…yes, in the hammock!)

the freedom to stay off facebook because i need a break
from the computer.

the freedom to do my spiritual practice
in whatever way calls me today.

the freedom to defrost the freezer because we have
another in the basement.

the freedom to leave my Enneagram Institute job after 14 years
of dedicated service, care, and love.

the freedom to choose what i want to do today.

the freedom to squish those milkweed-eating beetles
or simply trap them.

the freedom to experience all my feelings, and
to comfort, accept, and love myself through them.

i am GRATEFUL for all this freedom!

How are you choosing and celebrating
your “freedom TO” this 4th of July week?

Believe it or not, having habits and rituals that support
you can create more freedom!

Yearning for more freedom, presence, and less overwhelm? 
Get my free ebook to Welcome the Sacred into Your Daily Life!

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Summer Sweetness

Don’t you love summer?

The light, the green, the blossoming, the beauty?

And how about the fun?

Swimming, biking, dancing, vacationing, picnicking, hammocking, camping, hiking, gardening, time with friends, playing outside!!

Let it fill your bodysoul to the brim. Savor it with all your senses. This beauty, this fun, this pleasure…this sweetness is your birthright!

Maia

When we don’t let ourselves really take in the
sweetness of life, we look elsewhere for it

  • maybe in sweet or comforting foods
  • maybe alcohol or other drugs
  • maybe in screens
  • or in other addictive behaviors…

peony

We NEED pleasure.

We NEED sweetness.


It’s a wise move from the body to let us know that it is lacking and to seek it!

It is an attempt to find more balance and well-being.

How will you create more
pleasure and sweetness
for yourself this summer?

tea with buddha

50 degrees this morning.

a crisp breeze.

the ferns wave gently in response.

the porch swing rocks as if to say I am ready.

sun streams through the gap in the leaves.

my body drinking this warmth in.

tea, my constant companion.

building a pillow block for the wind to keep the tealite that keeps my tea warm from blowing out.

the morning holds me softly.

birdsong, breeze, the hum of human conveyances.

tea, its rich, nutty aroma, mixing with the breeze. it’s flowing warmth pleasing my mouth, my heart, my soul.

the beauty, the sacred ritual of morning tea brings me home to presence,
to my true self
.

What morning rituals support your presence?

Yearning for more presence and less overwhelm?
Get 10 Simple Ways to Welcome the Sacred
into Your Daily Life
!

Mindful Retreating

Dave and I spent four days on a writing retreat last week. What a treat!! Meals, clean-up, daily chores all taken care of…so that we could focus solely on our writing.

Retreat time is Sabbath time. Time set apart to be held as sacred, holy, wholly dedicated to listening and following inner guidance.

This time, I surrendered my regular routines completely in order to allow my own writing rhythm to arise, asking myself over and over: What is calling me? A walk? My somayoga? Meditation? Inspirational reading? My writing?

Surrounded by the unfolding of greening spring beauty everywhere, I sat by the picture windows and gazed out, letting myself rest.

Held by the reassuring cycle of meals and the never-ending supply of tea :), I let myself be nourished.

Supported by the loving and attuned presence of Karen Hering, the retreat facilitator, and the flexible rhythm of alone and together sessions, I let myself receive

  • receive my own rhythm
  • receive my own guidance
  • receive my own inspiration
  • receive my own presence in the moment.

We NEED retreat time!

Keep reading to find out how to bring pockets of retreat time into your daily life.

Grounding In the Earth

ow that spring is finally coming to Minnesota, I am finding myself going barefoot outside as much as I can. Not only is this physically healthy, for the earthing energy received, I love the feeling of my physical body connecting to the earth.

Mother earth is literally and metaphorically the ground of our Feminine nature. Matter comes from the same root as “mater” or “mother.” Like a mother with a child, not only does the earth physically support and hold us through the atmosphere that is made of just the right nutrients for us to breathe and through the gravitational pull that holds us closely to her, she also provides food to nourish us from the perfect combination of nutrients in the soil, sun, and water found on our planet. In fact, did you know that our bodies are composed of many of the same elements as the earth’s crust?

  • Two-thirds of the earth’s crust and the body is made up of water.
  • The most abundant element in the body and in the earth’s crust is Oxygen, and
  • There are similar levels of Hydrogen and Calcium, as well as many other elements in common.

No wonder I feel deeply connected and nourished going barefoot!

We can deepen our connection to this source of nourishment, support, and holding by engaging in a practice I call Grounding in the Earth.

Try on this Grounding practice and learn how to bring it into your everyday life.

decluttering to make way

click.

yes, i’m sure.

no, i don’t want the weekly email.

not the sales emails.

not the blog.

please unsubscribe me.

yes, i’m sure.

“just streamlining. thank you for your work.”

it’s incredible to me how difficult this process is.

i am decluttering my inbox. i am decluttering my mind.
i am making space to integrate my life.

what is it that makes me think i need to get all these emails? i have subscriptions to many online experts—on health, wellness, spirituality, business, living your best life, self-care, sexuality, women’s work…phew. it makes me tired just typing it out here.

and yet, i’ve had a really hard time letting them go.

why? it all comes down to thinking i don’t know enough…

  • it’s my type One personality, always trying to do a good job and get things right…
  • and this information age in which we are supposed to know everything, be experts in our field, leaving no stone unturned…
  • and my upbringing with two smart parents, who were always keeping up on the world, on science, on important things, my mom even a tenured ceramics engineering professor…
  • and even my dearly beloved husband who has a Five mind that awes me in its ability to know and remember stuff.

Keep reading about what i learned from this process…