Many of us have perhaps experienced romantic love, a mother’s love, the love found in a deep friendship. We may well differentiate a teacher’s love, a sister’s love or a brother’s love. I have heard it said that the Japanese language has dozens of words for all the nuances of love.
But are these mere distinctions, without real difference. Is love much simpler, than it is complex? Has our ego driven us toward ever greater complexity in the way we think of love?
Many enjoy the taste of a favorite food; perhaps for you it is a dessert like lemon bars, German chocolate cake, or strawberry shortcake.
But what is it we taste? Is it some sort of chemical reaction that registers electrically in our brain? Or could it also be a reflection of the love from and with which it was made?
It’s Right There
Life’s most simple rhyme
Perhaps its highest reason
True nature’s song of joy,
Feel the pulse, the beat
Allow a smile, hear its vibe
It’s everywhere, around
An ancient melody of grace
Tuned to life’s harmonic key
Set your shoulders
Lift your sight
Let it in and let it out
A hum, a buzz, a whistle
A peak, and then a trough
Riding on spirit’s whisper
A crescendo of precious love.
Raise your voice
So pure, so clear, untroubled,
For no trouble in fact exists
It’s life’s mysterious beacon
The miracle, the magnificence
The vibrational power, enduring energy
Found deep within.
I have planted thousands of tulips in six foot square plots along a hundred foot path, alternating solid red and yellow groupings. It is a stupendous sight, one that takes my breath away every spring. I have planted dozens of lilac, rose of sharon, shrub roses, butterfly bushes which I also enjoy walking along to receive the fragrance they give, and to watch the songbirds, butterfly, and bumble bees stop to take a sniff. Even my two little dogs stop to appreciate their scent.
What is it we smell when we detect the subtle fragrance of the flower? Is it merely a chemical reaction to the flower pollen in the air? Or could it also be a reflection of the love from and with which it is made?
Echoes of the Goodness
In the quiet of inner being
Resides the absolute truth
In the stillness of the soul
Rests the reality of thee
Let us focus the power
Of our intuition
On the miracle of this life
It is in the
Songbird’s call
The cricket’s chirp
The frog’s trill
The owl’s hoot
It’s a whisper in the wind
A rustling of the leaves
A gurgling of the brook
Yes, the limitless, formless One
Sings once again
Echoes of the Goodness
That emanate from that source
The one true source.
Allow us all
To hear the rhythm
The harmony,
The melody,
Let us feel the irresistible
Beat of the music
Found within,
The magnificent love of all
The magical mystery of this life.
For love is the voice
That sings this song
Science can help us understand that from fractals to chaos theory, from synchronicity to the miraculous vibration of life, these are the forces of attraction that bring energy together in explanations of quantum mechanics. Is it so, could it also be that the one source of all is simply love?
My answer is yes, for there is a whisper in the wind, calling us to the truth of who we are.
My Heart
A light pierces
My heart, all the way
To the other side
Of emptiness.
And now, as this moment
Turns into the next
As the universe sings its song of truth
Of peace and grace
A sudden realization appears
That when we decide to just be
We leave the meaning behind
Back at the ornament
Of me.
And so,
A new door opens,
Filling the space left behind, with
Light and tenderness,
Innocence, gentleness.
For in the unity of thee
Resides a renewed and resilient me.
Within each of our cells, there is a magical dance taking place; enzymes are activated, ions exchanged, the lungs breathe, the heart beats, food is digested – all without your active participation. How can this be?
As we look ever deeper, the atoms of which we are made add up to more than all the stars in the universe. In fact, the space between each of our atoms is proportional to the space between the stars. So we are mostly the space between.
The atoms are made up of ever smaller particles, until the particles become waves of energy and light. These waves of energy and light are the substance of you. This force of attraction holds them together, makes them work as one, as an energy that exudes, emanates the love we feel, see, and taste.
So, you are truly a miracle, made of love, bathed in love, surrounded by love. As has been written in that famous song, “All there is, is love, Love is all there is.”
The love that you feel, see, taste is a reflection of the one source of which everything is made. It is a reflection of who you really are.
So the next time you experience love in all its many flavors, fragrances, and colors, it is but a reminder of who you really are.
Who are We?
While what we feel
Seems solid, all around
Don’t be fooled
We’re mostly the space between
Seek to know
This life as
Enduring energy
The magical mystery of change
Measured in time
A heavenly cloud of kindness
A hallowed ground of grace
A contemplative domain of love
A wistful field of benefaction
A celestial sphere of truth
Living in
A peace that passes
All understanding.
In the name of all that is true.
Friday, August 5, 2011
Wednesday, January 6, 2010
The Divine Gifts
The Body
As temple,
The nesting place.
The Mind
As clever protector
The survivalist.
The Soul
As pure consciousness
The living Truth.
These three gifts
Combined in gentle balance
Beautiful beyond words
Immersed in the love
Of a limitless world.
And yet,
We struggle
We blame
We go astray
We forget
Who we really are.
Now is the time to
Awaken
See once again
With mind’s eye
The eye of the I
This is
The Promise
This is
The Purpose
Of you.
As temple,
The nesting place.
The Mind
As clever protector
The survivalist.
The Soul
As pure consciousness
The living Truth.
These three gifts
Combined in gentle balance
Beautiful beyond words
Immersed in the love
Of a limitless world.
And yet,
We struggle
We blame
We go astray
We forget
Who we really are.
Now is the time to
Awaken
See once again
With mind’s eye
The eye of the I
This is
The Promise
This is
The Purpose
Of you.
Wednesday, December 30, 2009
We Live in the Land of Serenity
The wind whistles
The bird sings
The water churns.
We live in the
Land of serenity.
The wheel of life
Turns in grace.
The universe
Pivots in peace.
Each moment arises
Deep within.
We live in the
Land of serenity.
The fire burns
The earth shifts
The air clears.
We live in the
Land of serenity.
There is a choice
We all can make
To live in the
Land of serenity.
The bird sings
The water churns.
We live in the
Land of serenity.
The wheel of life
Turns in grace.
The universe
Pivots in peace.
Each moment arises
Deep within.
We live in the
Land of serenity.
The fire burns
The earth shifts
The air clears.
We live in the
Land of serenity.
There is a choice
We all can make
To live in the
Land of serenity.
Friday, December 18, 2009
A Moment in Time
This week’s blog will focus on some of my favorite exercises from the second section of my book “The Songbird In My Heart.” These exercises are called “Acts of Contemplation, Freedom for a Glad Heart” and are designed to put you in touch with your deeper self. Each day a corresponding prayer from the book will also be posted to Facebook.
The inspiration for these exercises came from two unlikely sources. The first are the beautiful books from Thomas Merton and his editors A Book of Hours, Seeds of Contemplation, and New Seeds of Contemplation. The second is the red Fieldbook by Peter Senge to his best selling business book The Fifth Discipline. While this part of the book bears little resemblance to these great books, they did serve as inspiration.
Please take some time and try them out! If you like, let me know how it goes. Best of luck. Mark
Acts of Contemplation, Freedom for a Glad Heart
Monday – Wake-up Time
Tuesday – Airtime
Wednesday – Mealtime
Thursday – Moontime
Today - A Moment in Time
A Moment in Time
Opening Thoughts
When I was 9 years old I loved the New York Yankees. Mickey Mantle and Roger Maris were my heroes. I loved everything about baseball, but was at that age where I hadn’t actually played it much. I heard about the little league and talked my Mom into taking me to tryouts.
I was so excited, but at the same time had never actually played. At the tryouts, I had no idea what I was doing, but had watched others and had swung a bat my grandfather had given me. Well, you won’t believe this but I was awesome. I connected with each swing of the bat.
Well, that all ended soon when I went to practice and they taught us how to play. With all the instruction and criticism I became a lousy hitter.
I could tell you other stories like this one. As soon as we become self conscious, the magical thread that connects us is broken and we are no longer one. With the loss of selflessness comes a loss of our true nature. This has nothing to do with becoming selfish, everything to do with a loss of oneness. Not in some sort of paradox, but in a loss of unity.
All the great athletes forget everything that they have learned and just do whatever it is that they do. There is no thinking. This is being in the moment, being in the now, or simply being time. If we can stay in the present moment, if we can actually be time, we exist in the absolute truth of the universe. There is no separation, no gap in linkage. We can be perfect in our living of life, connected to our true nature.
Acts of Contemplation
Act 1 – We will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
So, this year during the warmer weather, go outside and try to catch a butterfly without a net. As you perform this task, focus in on being in each moment of time and change as you chase the butterfly. It should feel like you are in a movie as each snapshot of time is taken.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Act 2 – Repeat Act 1 with an outdoor gardening task. These tasks could be dividing bulbs, repotting an indoor plant, or planting some annuals outdoors. Remember, we will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Act 3 – Repeat Act 1 with the preparation of your favorite meal. The work may include planning the ingredients, food shopping, then preparing, and eating the meal. Remember, we will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Act 4 – Repeat Act 1 by cleaning your car. The work will include wetting, washing, rinsing, drying and waxing the car. Remember, we will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Act 5 – Repeat Act 1 by building something; a patio, brick wall, garden shed or some other physical structure that you can see. It could be a garden trellis or piece of furniture, like a garden bench or work table. The work will include planning the project, buying the materials, building the product and then using it for its intended purpose.
Remember, we will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Act 6 – Repeat Act 1 by taking a warm bath after a hard physical days work. If available use a sudsy bath gel, open the window to let in the sounds of the world around you and have an appropriate cool drink. After taking some time to orient yourself, relax and hum a favorite tune to yourself. Feel the vibration of your voice throughout your body. Empty your mind of all the days’ business and relax.
Remember, we will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
The inspiration for these exercises came from two unlikely sources. The first are the beautiful books from Thomas Merton and his editors A Book of Hours, Seeds of Contemplation, and New Seeds of Contemplation. The second is the red Fieldbook by Peter Senge to his best selling business book The Fifth Discipline. While this part of the book bears little resemblance to these great books, they did serve as inspiration.
Please take some time and try them out! If you like, let me know how it goes. Best of luck. Mark
Acts of Contemplation, Freedom for a Glad Heart
Monday – Wake-up Time
Tuesday – Airtime
Wednesday – Mealtime
Thursday – Moontime
Today - A Moment in Time
A Moment in Time
Opening Thoughts
When I was 9 years old I loved the New York Yankees. Mickey Mantle and Roger Maris were my heroes. I loved everything about baseball, but was at that age where I hadn’t actually played it much. I heard about the little league and talked my Mom into taking me to tryouts.
I was so excited, but at the same time had never actually played. At the tryouts, I had no idea what I was doing, but had watched others and had swung a bat my grandfather had given me. Well, you won’t believe this but I was awesome. I connected with each swing of the bat.
Well, that all ended soon when I went to practice and they taught us how to play. With all the instruction and criticism I became a lousy hitter.
I could tell you other stories like this one. As soon as we become self conscious, the magical thread that connects us is broken and we are no longer one. With the loss of selflessness comes a loss of our true nature. This has nothing to do with becoming selfish, everything to do with a loss of oneness. Not in some sort of paradox, but in a loss of unity.
All the great athletes forget everything that they have learned and just do whatever it is that they do. There is no thinking. This is being in the moment, being in the now, or simply being time. If we can stay in the present moment, if we can actually be time, we exist in the absolute truth of the universe. There is no separation, no gap in linkage. We can be perfect in our living of life, connected to our true nature.
Acts of Contemplation
Act 1 – We will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
So, this year during the warmer weather, go outside and try to catch a butterfly without a net. As you perform this task, focus in on being in each moment of time and change as you chase the butterfly. It should feel like you are in a movie as each snapshot of time is taken.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Act 2 – Repeat Act 1 with an outdoor gardening task. These tasks could be dividing bulbs, repotting an indoor plant, or planting some annuals outdoors. Remember, we will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Act 3 – Repeat Act 1 with the preparation of your favorite meal. The work may include planning the ingredients, food shopping, then preparing, and eating the meal. Remember, we will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Act 4 – Repeat Act 1 by cleaning your car. The work will include wetting, washing, rinsing, drying and waxing the car. Remember, we will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Act 5 – Repeat Act 1 by building something; a patio, brick wall, garden shed or some other physical structure that you can see. It could be a garden trellis or piece of furniture, like a garden bench or work table. The work will include planning the project, buying the materials, building the product and then using it for its intended purpose.
Remember, we will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Act 6 – Repeat Act 1 by taking a warm bath after a hard physical days work. If available use a sudsy bath gel, open the window to let in the sounds of the world around you and have an appropriate cool drink. After taking some time to orient yourself, relax and hum a favorite tune to yourself. Feel the vibration of your voice throughout your body. Empty your mind of all the days’ business and relax.
Remember, we will focus in on trying to be mindful in the present moment. We are trying to experience the pivot of time, how each moment is change, and that if we can fall into the moment, we will forget ourselves. If successful we achieve selflessness so that we can achieve mindfulness.
Did you feel each moment as it came and went? Did you perceive time and change in unity? Did you forget about yourself and achieve mindfulness? Write down any important thoughts in your journal.
Thursday, December 17, 2009
Moontime
This week’s blog will focus on some of my favorite exercises from the second section of my book “The Songbird In My Heart.” These exercises are called “Acts of Contemplation, Freedom for a Glad Heart” and are designed to put you in touch with your deeper self. Each day a corresponding prayer from the book will also be posted to Facebook.
The inspiration for these exercises came from two unlikely sources. The first are the beautiful books from Thomas Merton and his editors A Book of Hours, Seeds of Contemplation, and New Seeds of Contemplation. The second is the red Fieldbook by Peter Senge to his best selling business book The Fifth Discipline. While this part of the book bears little resemblance to these great books, they did serve as inspiration.
Please take some time and try them out! If you like, let me know how it goes. Best of luck. Mark
Acts of Contemplation, Freedom for a Glad Heart
Monday – Wake-up Time
Tuesday – Airtime
Wednesday – Mealtime
Today – Moontime
Friday - A Moment in Time
Moontime
Opening Thoughts
Our Moon was birthed from a collision of a Mars-sized planet with Earth about 4 billion years ago. In this act it is the progeny of Earth. The Moon is our planets’ little sister.
The Moon is always facing us with the same geography. As it revolves around the Earth its rotation assures the same view to us. In this way it is apparently worshipping Earth.
As little children we are fascinated by the Moon and its possibilities. As we grow older we learn of its influence on the tidal nature of all the bodies of water on Earth. There are those that believe it also affects plants and animal moods and behaviors.
Acts of Contemplation
Act 1 – On several successive nights at the Full Moon (consult a calendar or Almanac) go outdoors and observe the Moon. Appreciate its size, luminosity, and symbolism. Take ten minutes or so each time. Empty the mind and put aside today’s issues. Wait for the next thought to come. Patiently wait for the next thought. And then, translate the thoughts that arise from the emptiness. Write them down.
Act 2 – Repeat Act 1 for the New Moon. The New Moon occurs when the Moon is between the Earth and the Sun.
Act 3 – Repeat Act 1 for the Waxing and Waning Moons. The Waxing and Waning Moons are Quarter Moons; the Waxing Moon precedes the Full Moon with the outer curve to the right, the Waning Moon follows the Full Moon with the outer curve to the left.
Act 4 – Consult your almanac and determine the dates for the Apogee and Perigee. The Apogee is when the earth is furthest from the Moon and the Perigee when they are closest. The Moon will appear significantly larger during Perigee. These will be separated by six months. Reserve these dates and observe the Moon over several successive days. Take ten minutes or so each time. Empty the mind and put aside today’s issues. Wait for the next thought to come. Patiently wait for the next thought. And then, translate the thoughts that arise from the emptiness. Write them down.
Act 5 – Review your notes and consider making some part of these Acts a semiannual contemplative practice. Consider adding the stars and constellations to your repertoire.
Wednesday, December 16, 2009
Mealtime
This week’s blog will focus on some of my favorite exercises from the second section of my book “The Songbird In My Heart.” These exercises are called “Acts of Contemplation, Freedom for a Glad Heart” and are designed to put you in touch with your deeper self. Each day a corresponding prayer from the book will also be posted to Facebook.
The inspiration for these exercises came from two unlikely sources. The first are the beautiful books from Thomas Merton and his editors A Book of Hours, Seeds of Contemplation, and New Seeds of Contemplation. The second is the red Fieldbook by Peter Senge to his best selling business book The Fifth Discipline. While this part of the book bears little resemblance to these great books, they did serve as inspiration.
Please take some time and try them out! If you like, let me know how it goes. Best of luck. Mark
Acts of Contemplation, Freedom for a Glad Heart
Monday – Wake-up Time
Tuesday – Airtime
Today – Mealtime
Thursday – Moontime
Friday - A Moment in Time
Mealtime
Opening Thoughts
Besides the air that we breathe, the food and fluids that we eat and drink are our most important contributions to good health. Before going into that, let me say that we have become so separated from the reality of our food that we have forgotten that everything we eat has given its’ life for us. We should never forget to give thanks and feel deep appreciation. Always remember, life lives on life.
There is the old saying “you are what you eat”. I don’t like to lecture others on this but here are a few simple points. Our digestive system is long like a vegetarian, not short like a carnivore. Our teeth are consistent with eating fruits and vegetables not meat. Having said that, eat whatever you decide to, it is your choice. I personally grow my own fruits and vegetables, plus try to practice balance and moderation.
Acts of Contemplation
Act 1 – Plan and prepare your favorite meal. In the planning and preparation be mindful. Stay in each moment of the tasks involved. Enjoy the smells and tastes along the way. Write a prayer of thankfulness in the downtime of the final preparation. Give thanks. Eat in each moment. Savor your food. If appropriate have a nice glass of wine. Relax and enjoy. Take a nap afterward.
Act 2 – Try juicing a fruits and vegetables meal. Gain access to a juicer. Maybe you have a friend who has a juicer that you can do this with. Pick out organic raw materials that you think will go well together. As you clean and prepare the fruits and vegetables for juicing, be mindful. Take in the smells and flavors of each fruit and vegetable as you go. Write a prayer of thankfulness ahead of time. Give thanks as you take your first sips. It is best to sip this slowly over time. Relax and enjoy.
Act 3 – Plan and prepare an all vegetarian meal. In the planning and preparation be mindful. Stay in each moment of the tasks involved. Enjoy the smells and tastes along the way. Write a prayer of thankfulness in the downtime of the final preparation. Give thanks. Eat in each moment. Savor your food. If appropriate have a nice glass of wine. Relax and enjoy. Take a nap afterward.
Act 4 – Consider taking anything you learned and make this a part of your daily routine.
Monday, December 14, 2009
Airtime
This week’s blog will focus on some of my favorite exercises from the second section of my book “The Songbird In My Heart.” These exercises are called “Acts of Contemplation, Freedom for a Glad Heart” and are designed to put you in touch with your deeper self. Each day a corresponding prayer from the book will also be posted to Facebook.
The inspiration for these exercises came from two unlikely sources. The first are the beautiful books from Thomas Merton and his editors A Book of Hours, Seeds of Contemplation, and New Seeds of Contemplation. The second is the red Fieldbook by Peter Senge to his best selling business book The Fifth Discipline. While this part of the book bears little resemblance to these great books, they did serve as inspiration.
Please take some time and try them out! If you like, let me know how it goes. Best of luck. Mark
Acts of Contemplation, Freedom for a Glad Heart
Monday – Wake-up Time
Today – Airtime
Wednesday – Mealtime
Thursday – Moontime
Friday - A Moment in Time
Airtime
Opening Thoughts
There is nothing more influential to your healthfulness and peace of mind than your breathing. Your body and all of its complex processes are dependent on a reliable oxygen and carbon dioxide transport. Your breathing connects your body to your mind and in so doing offers a useful entry point into your consciousness.
Acts of Contemplation
Act 1- Try this breathing exercise:
• Let in the fresh air and sounds of nature
• Relax in a comfortable chair.
• Breathe in slowly to 60% of lung capacity over a count of 5.
• Let the breath out slowly, over a count of 5.
• Repeat this process ten more times.
• As you repeat, begin to notice your heartbeat (probably in the neck).
• Feel your heartbeat radiate out to the rest of your body.
• Now, notice the pleasant feeling in your body (probably in the belly). Let that feeling radiate out to your entire body.
• As you breathe feel the presence of your body and a deep peacefulness.
• Write down anything you feel is important in a journal.
Act 2 - Try this breathing exercise:
• Let in the fresh air and sounds of nature
• Relax in a comfortable chair.
• Breathe in slowly to 60% of lung capacity over a count of 5.
• Let the breath out slowly, over a count of 5.
• Repeat this process ten more times. As you repeat,
o Imagine the breath entering slowly through the toes up the spinal cord into your forehead
o Imagine the breath exiting slowly from your forehead down your spinal cord out your toes.
• Feel the aliveness and presence of your body.
• Write down anything you feel is important in a journal.
Act 3 - Try Act 2 standing with the legs spread shoulders width apart. Imagine drawing the air from the earth below through the soles of your feet, up your spine, through the top of your head into the sky above. As you release your breath, imagine drawing the air from the sky above through the top of your head down your spine and into the earth below.
Act 4 - Try this breathing exercise.
• Let in the fresh air and sounds of nature
• Relax in a comfortable chair.
• Breathe in slowly to 60% of lung capacity over a count of 5.
• Let the breath out slowly, over a count of 5.
• Repeat this process ten more times. As you repeat,
o Imagine the breath entering slowly through every pore in your skin into the center point of your body
o Imagine the breath exiting slowly from the center point of your body out every pore of your skin.
• Feel the aliveness and presence of your body.
• Write down anything you feel is important in a journal.
Act 5 - Try Act 4 standing with the legs spread shoulders width apart.
Act 6 – Review and consolidate your notes for future reference.
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