The Consciousness Collaborative

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Meditation of the Month
March 2010 - Love Your Food

Nathalie Blitz often speaks of "mindful eating."  The act of bringing attention to your food, savoring each bite, noticing the tastes, textures, and how you feel during and after eating.  This month's meditation, borrowed from OSHO's Meditation for Busy People, aligns with Nathalie's mindful eating prescription.

"When you can look through the heart, the whole universe looks like one unity...So be more loving.  Remember, whatever you are doing, the quality of love must be there.  If you are eating, eat lovingly.

Indians say that food is divine. The meaning is that when you are eating, the food is giving you life, energy, vitality.  Be grateful, be loving towards it.

Ordinarily we eat food very violently, as if we are killing something, not as if we are absorbing - as if we are killing.  Or very indifferently you go on throwing things into your belly, without any feeling.  Touch your food lovingly, with gratitude: it is your life.  Take it in, taste it, enjoy it.  Do not be indifferent and do not be violent...change the quality of your relationship: let it be based on love.  Then your heart centre will start functioning, and you will come down deep into the heart."



February 2010 - Heart Breathing

This meditation has been shared by Liz Giargiari of The Reiki Temple.  Offering a powerful combination of breath and imagery, this meditation opens the heart to life, love, and compassion.  The author is unknown.

First, "breathe through your heart" by imagining that the way you take in air is through the center of your chest.  Just breathe in and out, through your chest, allowing yourself to open up ever so gently.

A mantle of softness and kindness envelops you. Let yourself sink deep inside yourself.  Go down, down, down, to that beautiful, secret place of the most high within you. Everyone knows where it is inside of him or herself. We all have different ways of visualizing it.  For you it may be a garden.  For others it can be a stream, a river, an ocean, a favorite spot in the woods - wherever it is that you feel safe.

And while you are there, as you sit, you are willing at this very moment to do everything you can to make love possible.  And call forth that within you that will guide you and bring you to love.

You feel a tap on your shoulder, and as you turn, there is a luminescent being standing there.  This being looks at you with such kindness and truth that you cannot avoid contact with it.  You feel drawn to this being of light. And this being asks for you to give to it everything that you value. It puts before you a bowl, and it says, "Please pour everything that you value into this bowl."

You say, "I have not brought anything with me."

But the being is asking you for pride...
attachment...emotion ... passion...memories... guilt...shame. Things you hold within yourself about being victimized.
Please, pour it all in - Everything - all your successes, all your failures.  Right now.  Pour your work, your mate, your children, your ideas, your hopes and ambitions. And you see that the moment they touch the bowl, they disappear. Because the energy we are pouring into the bowl is dream stuff.  It is unreal.

This luminescent being then asks, "Is this all you have?"  Have you held back from it?  Pour more.
And now, pour yourself into the bowl.  There is nothing left.

In truth, the being tells us that we can keep nothing in this life.  Everything is neutralized in the ocean that is love.  The drop becomes the ocean.  We become one with everything.  Let yourself dissolve into the bowl and feel that sense of humility wash over you.  Humility is the space for silence.  And silence is the space for love.

Let yourself have this moment.  And wherever it is leading you right now it is good, be it in tears or in laughter.  This is not about a high, but about a space.  All that exists for you right now is this moment.  If you feel like moving, move.  Sway.  You have found the very core of your own presence.  You are free. Take this feeling.  And in everything you do and every moment that you have, today, tonight, and tomorrow, this celebration exists in you.  This celebration is who you are.  This celebration is Your Life.



January 2010 - YES! To Life
It's a new year, try something different for the next month.  Anytime someone asks you a question for which a yes or no is appropriate, say "Yes!"

Too often, our first response to any question is "No."  We may later change our tune, but the knee jerk reaction is negative rather than positive.  For the new year, infuse your powerful positive energy into your days by changing your answer to a resounding "YES!"

You can always say "no" later, if it truly doesn't fit for you.  This is not about being a doormat and giving yourself away.  It's about allowing the power of your own affirmative energy to direct your life, rather than fear or negativity - moment by moment...yes, Yes! YES!!!

As you try on your "Yes," notice how it feels.  Be aware of what stirs in you as you allow for a new possibility to emerge.

Would you like to give it a try?  (this is a trick question)

December 2009 ~ Creating Space

This time of the year it's easy to get "lost in busy."  I find, it helps to intentionally create some space for me.  With that in mind, I invite you to try the Tibetan meditation of calm abiding known as Zhiné, a form of dream yoga.

According to Tenzin Wangyal Rimpoche's Ligmincha Institiute website, "Zhiné is a form of meditation that enhances your ability to maintain focused attention and to abide in clear, open awareness.  For newcomers zhiné cultivates the strength of attention necessary to calm the mind and discover inner peace. For experienced practitioners zhiné strengthens the concentration and establishes the mindfulness necessary to abide in the space of contemplation."

Begin by sitting comfortably on a chair or cross-legged, with hands folded in the lap, palms up and placed one on top of the other.  Your spine will be straight but not rigid, the head tilted down slightly to straighten the neck, and your eyes remain open.  The eyes should be relaxed, not too wide open and not too closed.  The object of concentration (the symbol shown above, which is the Tibetan letter A) should be placed so that the eyes can look straight ahead, neither up nor down.

During the practice try not to move, not even to swallow or blink, while keeping the mind pointedly on the object.  Even if tears should stream down your face, do not move.  Let the breathing be natural and simply gaze at the symbol.  Enjoy the calm you deserve.



November 2009 ~ Dance, Dance, Dance
For me, there's nothing better to get out of my head and into my body than dancing.  My husband and I have a deal that we take turns making dinner...and while what I prepare is generally edible, cooking is not my thing.  The best part for me is blasting my iPod and dancing around the kitchen while I'm getting things ready.  Sometimes the cats (I have four), run for cover, but other times they'll leap on my shoulders and dance along.  It feeds me in a way that dinner never can.

For Parenting Consultant, Beth Sutton, early morning dancing on the beach is her version of Lysa's early morning ride with Cini (see related column).  Regardless of the weather, she'll drive in the dark for 45 minutes to a favorite beach where she'll pop her headphones on and dance to the music of her teens while the sun rises, the waves crash, and the wind blows (even if it's blowing snow at her!).  This is refueling time.

This month, I encourage you to allow music to fill your body and express it in dance.  Wherever you listen to music, allow it to seep in and notice the sensations in your body.  You might notice that your foot starts tapping or your head bobs up and down, perhaps a bit of sway takes over and...was that spin?  This is not about how you look or even how long you dance, it's just about allowing yourself to be fully in tune...with the music, your spirit, your physicality, with all of you.



October 2009 - Gibberish

Feeling tired?  Consider using this meditation, inspired by Osho and Gabar - a Christian Mystic, for fifteen minutes before bed each night to deepen your sleep.

It's not always more sleep that we require, it is a less fitful sleep.  With a night of deep slumber, your days may feel energized, because your body will truly be replenishing it's stores while in rest.

This may very well be the simplest meditation you've ever tried, and because it feels a little silly, you can also have fun with it!

Begin by getting ready for bed, but before tucking yourself in for the night, sit on the edge of the bed with the lights low or off and start making nonsense language.

This will be a monotonous stream of gibberish.  It's important that the sounds have no meaning to you, so if you know another language, don't use that...truly just allow the sounds to flow out.

In the beginning this may feel a bit awkward, and so you may allow yourself to start simply: rah, rah, rah, ga, ga, ga, la, la, la...you get the idea, just keep going...

As you stay with it, your conscious mind will relax and the unconscious mind will do the speaking...creating nonsense sounds that ease your conscious into a peaceful state.

At the end of fifteen minutes, crawl into bed for a deep, restful bliss - and awake refreshed and rejuvenated!




September 2009 - Break Out of the Box

Once again I turn to Osho for meditative guidance.  This time, I share with you his notion of "breaking out of the box."

The idea is to boggle your mind!  Alter your response to a familiar feeling with an unexpected action.

In Osho's, "Meditation for Busy People" he suggests the following:

"For example, if you are feeling angry just take a few deep breaths.  Inhale deeply and exhale deeply, just for two minutes, and then see where your anger is.  You confuse the mind: it cannot correlate the two. 'Since when,' the mind starts asking, 'did anyone ever breathe deeply with anger?  What is going on?'

So do anything, but never repeat it; that's the point...Just go on puzzling the mind every time.  Be innovative, be imaginative.

Your partner says something and you feel angry.  Usually when this happens, you want to hit him or throw something at him.  This time, change: go and hug him!  Give him a big kiss and puzzle him as well!  Your mind will be puzzled and he will be puzzled.  Suddenly things are no longer the same.  Then you will see that the mind is a mechanism; that with the new, it is simply at a loss; it cannot cope with the new.

Open up the window and let a new breeze blow through."

The intention with all meditations is to allow you to connect with yourself.  To do this effectively often requires that the mind be distracted from it's familiar patterns and ways of being.  This meditation provides you with an opportunity to continually challenge yourself and allow space for the rich connection we all desire - the one with ourselves.




August 2009 - Golden Light Meditation

 This month I offer a peaceful and healing meditation.  When I practice it, I feel love fill up inside of me and extend far beyond me.

Close your eyes.
Sit comfortably with your back straight.
Take several deep breaths...
...fill the belly, fill the chest, and let it go.

Begin to imagine golden light entering the top of your head and passing through your entire body.

With each breath, relax as the light reaches every crevice of your being, and passes through you.

Visualize each successive wave of golden light beginning at the top of your head and passing through the soles of your feet removing tension from your body.

As you breathe feel and imagine more and more waves, until they become a solid river of golden light expanding within you.

Now, allow ribbons of this golden light energy to extend beyond you, reaching to your loved ones.

Feel and see the ribbons flowing through the universe, touching those in need of love and healing.

Notice as the ribbons merge together to form a powerful golden bubble of light, cradling you and the universe, and far beyond into the infinite.

You may carry this sense of being full and held with you always.




July 2009 - Release By The River

Allow yourself about 15 minutes.  Sitting comfortably, close your eyes, and take in some slow, deep breaths...feeling your body relax, settling into your seat, tension melting with each breath.

As you breathe, connect to the essential core of you.  The energy within that thrives and supports your being.  This core self allows these few moments of breath, away from all the stresses and complexities of your life, inviting your true inner-strength and clarity.

Now, imagine you are sitting on the green banks of a meandering stream.  As though the universe made a perfect day, just for you.  Notice if the sun is shining on your shoulders or if there's a faint mist cooling your face.  You are physically at ease and comfortable as you relax by this stream.

Become aware of any concerns or troubles that may be floating through your head.  Gently place one in the river.  Like a paper boat, see this issue float downstream until it disappears.

Continue to place items in the river, one by one, watching each float out of sight and out of mind.  Allow yourself to release everything you can.  As new concerns emerge, simply place them in the river.




June 2009 - Sensual Being

This is a simple and powerful practice designed to, dare I say it, get you in touch with your feelings!  And by that I mean the feelings your body experiences, is experiencing right now, as you are reading.

Begin by taking 5 deep breaths in a row, allowing yourself to open to your own sensory awareness.

Now, scan your body.  Become aware of your skin, the air that washes over it, the
fabric that rubs against it, and the temperature of it.  Notice if some areas of your body feel tightly held, while others feel free and flowing, or perhaps exposed.

Continue scanning, simply notice what's happening in your body.  What do your ears hear?  Do the sounds disturb you, lull you, intrigue you?  What do your ears feel like?  Can you isolate them?

Bring attention to your nose and any smells that may surround you.  All of this input is always happening, you are simply taking a moment to bring consciousness to your sensory experience.

Then become aware of your mouth.  If you are eating, do it slowly, truly tasting each bite.  Does your mouth feel wet or dry?  Are your lips tightly pressed together or slightly open?  Can you feel your tongue moving against your teeth and gums?

And finally, the last question is not, "what do you see?" although that may be an interesting exercise itself.  Instead, what do your eyes feel like.  Are your lids open or closed?  Do they feel heavy or twitchy?  Are you aware of moisture level...they may be dry or filled with tears...simply notice.

The entire process may take 30 seconds or several minutes.  Either way, it will not take much time, and in turn, you may repeat the practice many times a day.  If that sounds like too much, just remember, even if you collectively spend an entire hour each day doing this meditation, you still have the other 23 hours of the day available!




May 2009 - 21 Day Dynamic Challenge

This month I am offering a meditation challenge.  While nearly anything can become a meditative practice, this Dynamic Meditation, created by OSHO, is perhaps the most powerful tool for engaging a profound personal shift in your consciousness.  If you're wondering how to truly stop the internal negative labels and "Love the Water," this meditation will shake those old beliefs to the core.

For the best results, this 60 minute meditation should be done in the morning for 21 consecutive days.  If enough folks are interested, I will gladly host several mornings during the next 21 days, so that we may practice together.  Let me know if you would like to participate.

This is an active meditation and it's best to have the music to support you.  It may be purchased here, Amazon.com, or a variety of other on-line shops.
Osho's Dynamic Meditation has five stages.
Chaotic Breath
Release
"Hooing"
Silence
Celebration
For a full description of all five stages, click here.

This will be my first time ever challenging myself to the full 21 consecutive days.  If you accept the challenge, I'd love to hear about your experience!  Wishing you a dynamically transformative month.




April 2009 - Mirror/rorriM
In the spirit of "Mating Season," I invite you to try this simple meditation inspired by OSHO.  The intent is allow your own reflection to energize you.  The combination of your body's mirror neurons and the power of your nimble mind make this an interesting,  challenging, and rejuvenating meditation.

~Stand before a mirror looking at your face...into your own eyes.

~As you are looking, allow your mind to reverse the process, as though the reflection is looking at you, not you looking at the reflection.  You are not doing the looking, you are the one being looked at.

~Feel the energy of this moving toward you, just as your energy moves towards another when you look at them.  Your energy projected toward another is extroversion.  This meditation allows that energy (your energy) to flow directly back into you - introversion.

~Try to stay with it for just a few minutes.

~You may notice a bit of discomfort or fear arise.  Simply notice what comes up for you, and be gentle with yourself.  The "quiet" of this meditation will come slowly over time...after trying it for several days in a row, you may notice an increase in your energy - this is coming directly from the vitality you are creating in these few minutes.

~If this becomes a regular practice, you will likely experience a feeling of silent power.  Remember, this is yours, you created it with your own energy - the power of being centered in you.




March 2009 - Energy Shower

In keeping with my "Spring Cleaning" theme, I'd like to offer you this month's meditation - an energy shower.  This is an excellent way of moving energy through your body - clearing off what doesn't belong!

~Begin by standing up with your arms slack at your sides.

~Raise both arms simultaneously, stretching them above your head and clap your hands while they're up there

~Now rub your hands together with great gusto...feeling the heat building between them.  This is YOUR energy.  You are gathering it to rinse off anything that may be "stuck" in your body.

~Keep rubbing them together until you really have the energy built up

~Now, wipe your entire body with your energy filled hands, like you might if you were rinsing off in a shower after being in chlorine, except your hands are the shower!

~Don't miss anything...get your neck and lower back, even the bottoms of your feet.

~Repeat this three times

~On the 2nd time, really go for it, imagine getting rid of anything that might have stuck to you during the day...energy from an argument with your daughter, or stress at work...whatever might be lingering on you

~For the 3rd shower, pay special attention to any place in your body that isn't feeling well...sore shoulders, nauseous stomach, creaky knees...whatever your body is holding, brush it off with your good, clean energy.

I find that I always like to end with a little shake and a "Whooh!"  It may not be absolutely necessary, but it feels great and leaves me tingling with an energized sense of self.  Enjoy!



February 2009 - Batter UP!

 You will need a few props for this practice.  Begin with some giant pillows or mats that will remain stable when stacked to waist high (your waist, not mine).  If you have a very tall bed, this might work, too!

You will also need a bat.  I like the grip of those foam covered bats, but some prefer the sound a good plastic bat will make.  I suggest NOT using a wood or aluminum bat.

Next, just to check your ceiling height, stand in front of the piled up pillow/mats, holding the bat with both hands, and simply raise the bat over your head.  If the bat hits the ceiling, you'll need to find a taller space to practice in.  Once you have everything you need...

Begin by standing in front of the pillows in a grounded position.  This means: feet about shoulder width apart and toes slightly turned inward with knees slightly bent.  Imagine feeling the balls of your feet magnetically drawn to the floor.  In the beginning this may feel a little odd, but with experience, you'll find this to be a relaxed and solid position.

Now, eyes wide open, hold the bat with both hands, raise it directly over your head (not one shoulder or the other), and bring the bat down onto the pillows, while simultaneously releasing a loud, gutteral "UGH."  You'll find the most benefit from this practice when the "UGH" comes from deep in your belly.

Now, really go for it.  Again and again, allow the whack of the bat and the huge, gutteral "UGH" to fill the whole house.  This is you, in your power, you owning your intensity.  And being supported by the great mother earth the entire time.  Try to get out at least 25-30 good ones.  It's important to note that it's not how hard you hit with the bat, it's sound that you allow to come forth from within you that fosters the greatest release.  The bat motion assists you to connect with your whole body during the practice.

When you're done, take a moment to stand in the grounded position, and breathe, noticing whatever is happening in your body.  Allow yourself this silence and peace.

 

January 2009 - Morning Laughter

Looking for something to add a little spark to your meditation this new year?  Try this one for the next month.  It's a hoot of a way to start your day!

As you are waking up in the morning, before you even open your eyes - laugh!

You may begin with a few forced "Ha, Ha, Ha's" or giggles the first couple of days, and then...the laughter just begins to come, as though it's bursting out of you.  You'll feel your body fill with the sensation and freedom of laughing.

Try not to be put off by the first couple of days when you wonder why you are doing this...feeling like an idiot...and wondering what the point is to doing such a ridiculous thing before you even get out of bed!  After a few days, you'll laugh because it's so absurd, because there is no point, except to experience the bubbling throughout your whole being.

Wondering what your housemates might think?  I'll bet they'll laugh, after all, it's contagious!



December 2008 - Mindful Breath - 4-4-8

This is a simple way to connect your mind and body.  The bonus: you can do this anywhere at anytime!  Allow yourself to practice this entire breathing series three or four times a day for 30 days for a more permanent shift in your mindful awareness.
 
~ Wherever you are, take a deep breath in, filling the belly first and then let the air fill up the chest, to the count of four....1...2...3...4.  With every in breath you are taking in life's nourishment.

~ Hold this breath for a count of four...1...2...3...4.  Is there anything else you may be holding that you might want to let go of?

~ Release this breath to the count of eight, completely emptying your chest and belly...1...2...3...4...5...6...7...8.  The slow, gentle release of the breath is the key to this meditation.  Allowing anything that might be held in your body to let go with the exhale.

~ Gently repeat the entire cycle three times in a row - remaining conscious of each stage of the breath.

Remember this is your gift to yourself.  A way to come back to you in any moment - you deserve it!


November 2008 - Cleansing & Grounding

This is a great one-minute meditation to clear out any "icky" energy that you may be carrying with you today.

~ Sit or stand with your feet on the ground.

~ Notice how your feet feel touching the ground.

~ Now, visualize the earth beyond your feet.

~ Follow the earth down to find a deep tributary of water.  This tributary will lead you to the depths of the ocean...follow it to the ocean.

~ With your next breaths, feel the ocean coming to you.  From that deep, clean space, the water is traveling back toward your feet.

~ When it reaches your feet, feel it course through your entire body.

~ On the next deep in-breath, feel the water all the way to your finger tips and the top of your head.

~ On the out breath, visualize and feel the water popping through your skin as a release.  (A gentler alternate to this portion of the meditation is this:  On the out breath, let go of whatever is being held in your body...visualize and feel the water flowing back into the ground and out to the ocean.)

~ Take another deep breath, filling the belly first and then the chest.  Let the breath go, and notice how you feel.

This is a great, simple practice that you can do anywhere at any time.  Even if you're walking, this meditation works, because the nature of the water is to move and flow, just as you do.
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