DEAR FRIENDS,
SARS-COV-2 virus aside, as we head into February, many (especially those who experience less than optimal winter weather) find this time of year a bit challenging… we are ready to get outside, enjoy cookouts and in this season of COVID-19 desperate to SEE family and friends again — in person!
When we are forced to limit our travels and even local activity (e.g., going to the grocery store) one day can seem to roll into the next with sometimes seemingly very little change. This can feel like the days portrayed in the movie, Groundhog Day, in which the protagonist wakes up on Groundhog Day, day after day after day, each day exactly the same. We may experience this as relentless boredom, worry, anxiety, frustration and anger that we just cannot seem to change. we also may experience this repetition as not enough hours in each day, and meet each day with stress, deadlines, and more rigorous expectations (even though we may have three or more toddlers and young children home with us, who are also asking for our attention)…
Does this sound at all familiar? How might we step off the hamster wheel - at whatever speed your wheel spins?
Is it possible for you to take 3-5 minutes out of your day to actually practice meditation? This is to say that we are not simply thinking about what it might be like to meditate — or kind of quasi meditate while we are driving, doing the laundry, or even ironing (although I often meditate while ironing). Just for a brief time may we not multi-task and just sit — or lie down and take a few moments for formal practice.
Can you find a comfortable position? Begin by taking a few deep breaths to help you settle. Settling into a posture that is upright, centered and balanced. Feeling your torso rising from your seat. Feeling your seat as it connects with the cushion or chair. Your feet squarely on the floor. Noticing what it feels like to be connected with the earth through the seat of your chair and through your feet on the floor.
Resume your typical breathing. Noting where you are feeling your breath entering your body on the in-breath and leaving your body on the out-breath. Is it possible to feel the gentle rising and falling of your belly?
Or are you noticing the texture of your breath as you breathe in and out through your nose? Is it possible to gently but fully engage your attention with your breath? So that your attention and your breath are one…. Of course it is not possible to keep this full attention without having your mind wander. This is perfectly normal. Just notice when your attention drifts and bring it back to the breath. Do this with a gentleness of intention. There is no perfect experience of meditation. We welcome it all; whatever your experience is in this moment.
How is it in your heart just now? Maybe we find tension, constriction, judgment there? Is it possible to find a feeling of openness, expansion, a feeling of compassion. Is it possible to notice any harshness with which we judge ourselves, shame contempt, hurt or anger. May we begin today to hold all of these parts of ourselves with an open heart? Bringing compassion, caring, love - all that it takes for our hearts to begin to heal. Try placing your hand on your heart. Kristen Neff, PhD, tells us that self-compassion releases oxytocin which helps to begin to heal all the self-judgment and harshness we may bring upon ourselves. When we place our hand on our heart - really feel the heat and warmth of the palm of your hand against your heart. Stay here as long as you wish. Feel any gratitude and love that comes from this warmth.
Close this brief time of meditation, by opening to the possibility of taking lovingkindness and self-compassion out into the world with you.
Will you feel a difference today?
Gratefully,