"The Creativity Interviews" (http://www.genuinecoaching.com/creativity-interviews.html), spoke of being a channel for something bigger-that their creative works were simply a communication from spirit, and that their job was simply to express it. That IS a humbling thought!
I hope this article will help you to find inspiration, while letting go of the struggle to find it. I also hope that writing a gratitude list, at least once, will help you to connect with your gifts, strengths and abundance.
This article was originally published on the Muses Muse Songwriter's Resource website (October 2004) http://www.musesmuse.com.
(c) Copyright 2005, Genuine Coaching Services.
Linda Dessau, the Self-Care Coach, helps artists enhance their creativity by addressing their unique self-care issues. To receive her free monthly newsletter, "Everyday Artist", subscribe at http://www.genuinecoaching.com/artist-newsletter.html
Showing posts with label enjoy. Show all posts
Showing posts with label enjoy. Show all posts
Meditation, Self-Acceptance & the Muse
Meditation, Self-Acceptance & the Muse
Meditation presents an interesting paradox. It requires humility and acceptance, and yet it results in self-empowerment and increased confidence.
Low self-esteem, which affects and can cripple many creative artists, leads us to believe that we're not worth much, and therefore our ideas (our songs) probably aren't either. This low self-esteem is a distant cousin to humility. Humility involves accepting ourselves for who we are, which includes our limitations.
So, our goal is to humbly seek answers from within (meditation) and from above (prayer). Even more important is to accept the answers we receive. Accepting them, even if we don't like, or are surprised by what we hear, can enrich our lives with peace and contentment. The answers may also hold lots of wonderful ideas for our creative endeavors.
Artists sometimes have the experience of music, words, or other ideas, coming to them from "out of nowhere". Where is this "nowhere" and how can we go in there after all of those great ideas??
How do we get from the point of damaging low self-esteem (giving a microphone and stage to our inner critics and then beating ourselves over the head about what we're hearing), to genuine humility, meditation, self-acceptance and creative bounty?
Here are some suggestions:
1. Practice gratitude - When you're so busy being grateful for all the things you have (your health, your mobility, a few bucks in your pocket, food & shelter, friends & family) and that you're good at (face it, there's only a small percentage of the population with musical gifts and even less who are doing anything with them!), your inner critic won't stand a chance! A great practice (which even Oprah Winfrey is known to promote) is a daily list of things you're grateful for.
2. Meditation - There are countless books, tapes, videos and classes that teach people how to meditate. Here are some basic tips and I encourage you to explore further.
a. Ask a question - If you're busy struggling to figure something out (how those two lines are going to go together, what chord structure to use for the bridge, or how you're going to make rent this month), try letting go of the struggle and simply letting the question of what to do "hang out" for a while. Ask it, and then sit quietly and see what answers pop into your head. You can also try writing it on a piece of paper and putting it under your pillow.
b. Toning - Toning is a way to use your singing voice to achieve extraordinary calm, connection to spirit, connection to others and physical relaxation. Take a deep breath, filling your diaphragm and then your lungs. On exhalation, choose a vowel, pitch and volume that feel comfortable and effortless, and sing a steady tone until you're ready to take a new breath. For more ideas on using music as a tool of spiritual connection and creativity, I highly recommend the book Essential Musical Intelligence by Dr. Louise Montello.
c. Rest your gaze - Find something that you find soothing to look at. Some people use a landscape picture, a burning candle, a spot on the wall, a flower-it really can be anything. Focus on the object and gaze at it deeply, letting thoughts come and go and staying present in the moment.
d. Journal - Write your question at the top of a piece of paper, or on your computer, and answer the question in a stream of consciousness style.
e. Walking Meditation - Pose your question to yourself at the beginning of your walk. While outdoors, become very present in the moment and notice the things around you. When thoughts and answers flow in to your mind, notice them and then bring your attention back to everything you're seeing.
f. More Meditation Tips - If you find yourself analyzing or "figuring things out" during the meditation process, gently let go of that and ask the question again. Don't judge any of your ideas or answers-simply collect them
Meditation presents an interesting paradox. It requires humility and acceptance, and yet it results in self-empowerment and increased confidence.
Low self-esteem, which affects and can cripple many creative artists, leads us to believe that we're not worth much, and therefore our ideas (our songs) probably aren't either. This low self-esteem is a distant cousin to humility. Humility involves accepting ourselves for who we are, which includes our limitations.
So, our goal is to humbly seek answers from within (meditation) and from above (prayer). Even more important is to accept the answers we receive. Accepting them, even if we don't like, or are surprised by what we hear, can enrich our lives with peace and contentment. The answers may also hold lots of wonderful ideas for our creative endeavors.
Artists sometimes have the experience of music, words, or other ideas, coming to them from "out of nowhere". Where is this "nowhere" and how can we go in there after all of those great ideas??
How do we get from the point of damaging low self-esteem (giving a microphone and stage to our inner critics and then beating ourselves over the head about what we're hearing), to genuine humility, meditation, self-acceptance and creative bounty?
Here are some suggestions:
1. Practice gratitude - When you're so busy being grateful for all the things you have (your health, your mobility, a few bucks in your pocket, food & shelter, friends & family) and that you're good at (face it, there's only a small percentage of the population with musical gifts and even less who are doing anything with them!), your inner critic won't stand a chance! A great practice (which even Oprah Winfrey is known to promote) is a daily list of things you're grateful for.
2. Meditation - There are countless books, tapes, videos and classes that teach people how to meditate. Here are some basic tips and I encourage you to explore further.
a. Ask a question - If you're busy struggling to figure something out (how those two lines are going to go together, what chord structure to use for the bridge, or how you're going to make rent this month), try letting go of the struggle and simply letting the question of what to do "hang out" for a while. Ask it, and then sit quietly and see what answers pop into your head. You can also try writing it on a piece of paper and putting it under your pillow.
b. Toning - Toning is a way to use your singing voice to achieve extraordinary calm, connection to spirit, connection to others and physical relaxation. Take a deep breath, filling your diaphragm and then your lungs. On exhalation, choose a vowel, pitch and volume that feel comfortable and effortless, and sing a steady tone until you're ready to take a new breath. For more ideas on using music as a tool of spiritual connection and creativity, I highly recommend the book Essential Musical Intelligence by Dr. Louise Montello.
c. Rest your gaze - Find something that you find soothing to look at. Some people use a landscape picture, a burning candle, a spot on the wall, a flower-it really can be anything. Focus on the object and gaze at it deeply, letting thoughts come and go and staying present in the moment.
d. Journal - Write your question at the top of a piece of paper, or on your computer, and answer the question in a stream of consciousness style.
e. Walking Meditation - Pose your question to yourself at the beginning of your walk. While outdoors, become very present in the moment and notice the things around you. When thoughts and answers flow in to your mind, notice them and then bring your attention back to everything you're seeing.
f. More Meditation Tips - If you find yourself analyzing or "figuring things out" during the meditation process, gently let go of that and ask the question again. Don't judge any of your ideas or answers-simply collect them
The Secret to Staying Centered and Happy in a Troubled World
The Secret to Staying Centered and Happy in a Troubled World
Many of us are probably so used to crisis in the world that it has become a natural part of our mental scenery. We've grown accustomed to living in a world where acts of bitter conflict, unrest, and inhumanity are everyday things, and their constant contradiction with our essential values almost seems normal.
But are we really aware of the effect that these daily messages have on our minds and attitudes, on our inner life? How do we deal with our real feelings about the war, terrorism, the elections, the environment, and other issues? Do we even know those feelings are, aside from our general opinion? It's surprisingly easy to carry silent resentment, fear, and deep anxiety about these things without even realizing it.
Everyone knows it's important for any individual to stay balanced, but how can one do it when the pressure is on, when one is assaulted by negative messages from all sides?
Get in Touch with yourself.
People are usually much more willing to analyze an external issue and give opinions than to look inside themselves. Take a moment to get in touch with your inner response to a much talked about and urgent current event. Use some adjectives to describe your personal way of relating to the events you are aware of, and write them down on a piece of paper. Do you feel concerned, combative, hopeful, disgusted, despondent or numb? Are the feelings obvious or vague? Allowing your feelings to become clear to you gives you more power to influence them.
Decide what gets inside your head.
Every day, Americans are bombarded by information from advertisements and the media. Maybe in years past, news about world events used to come at a slower pace, often by word of mouth, but nowadays it's easy to overdose before finishing breakfast, on information about events occurring on the other side of the world.
Just as you make choices about the foods you eat, be judicious about what you allow to enter your mind. What you hear and see affect what you think, and what you think over time determines the quality and substance of your life. How necessary is it to read the entire newspaper every day, or to listen to and share office or family gossip? What other possibilities can you think of for your valuable time?
Train yourself to consistently stay on guard, and watchful of the external messages constantly contending for your precious attention. Make it a point to actively allow or deny them entrance, according to your best judgment. Over time, this kind of work on yourself will help you be freer of the invasion of external messages, and to help you think more clearly and precisely.
Invest in your personal Vitality (Wind your Clock)
Much like a car depends on gas, everything you do in life is made possible by your level of vitality or energy, especially the decision to remain inwardly balanced and happy. Surprisingly, your energy comes from many more sources than just the food you eat.
For example, in Hypsoconsciousness by John Baines, a book of consciousness-developing exercises, the author describes a consciousness building exercise where the individual moves very slowly and carefully, in a relaxed manner, mentally concentrating on the movement. Any physical movement (such as writing or walking) works and is performed at an exaggeratingly slow pace for five to ten minutes, and sometimes more. After practicing this exercise, you should feel an increase in vitality, presence, and greater mental clarity. Try this exercise when you feel fatigued, and see how it makes you feel.
Take life as a Challenge
When life is taken as a healthy challenge, difficulties seem more like an engaging game; it becomes more intense, joyful, and real. To spend most of our lifetime fearfully avoiding problems ultimately doesn't work, because fear contaminates our every act, and in the end, we have to deal with even more problems. Things take a different color when we accept difficulties as normal, patiently work through them, and don't assign so much negative emotional weight to them. This takes development of the will.
Try this suggestion: Set one small goal for yourself this week. For example, if you hate washing dishes, set yourself the challenge of washing the dishes with a light, cheery attitude for the entire week. If you tend to be shy around people, go to a party with the specific aim of chatting comfortably with a few strangers. Whether you succeed or not, if you take the right attitude with this exercise, you will see yourself and your possibilities differently. Remember to take small steps - making the challenge too difficult or too easy defeats the purpose.
Seeing the Big Picture
Have you ever been positively influenced by a person who had some quality you admired? Sometimes just one well balanced and positive person can affect a great number of people just by the way he or she "is". It's been said: "If you want to change the world, start with yourself." Though it's tough to accept at first, each of us who is concerned about the world can make a contribution with our own development, with our own growth. It's easy to feel powerless in the face of negative events on a global scale, to give up, to contaminate each other with opinions, or to avoid how we feel. These things only make matters worse, on the inside and out. The most potent tool each person has for attaining genuine happiness is his or her potential for self development, and the greater the number of people who work on themselves, the greater the effect on the world.
Junod Etienne is a Seminar Presenter at the Institute for Hermetic Philosophy in New York. The ideas and exercises in this article originate from the Teachings of philosopher and author Dario Salas Sommer, who writes under the pen name John Baines. For more information about the Institute visit http://www.ihpny.org or write to seminars@ihpny.org.
Many of us are probably so used to crisis in the world that it has become a natural part of our mental scenery. We've grown accustomed to living in a world where acts of bitter conflict, unrest, and inhumanity are everyday things, and their constant contradiction with our essential values almost seems normal.
But are we really aware of the effect that these daily messages have on our minds and attitudes, on our inner life? How do we deal with our real feelings about the war, terrorism, the elections, the environment, and other issues? Do we even know those feelings are, aside from our general opinion? It's surprisingly easy to carry silent resentment, fear, and deep anxiety about these things without even realizing it.
Everyone knows it's important for any individual to stay balanced, but how can one do it when the pressure is on, when one is assaulted by negative messages from all sides?
Get in Touch with yourself.
People are usually much more willing to analyze an external issue and give opinions than to look inside themselves. Take a moment to get in touch with your inner response to a much talked about and urgent current event. Use some adjectives to describe your personal way of relating to the events you are aware of, and write them down on a piece of paper. Do you feel concerned, combative, hopeful, disgusted, despondent or numb? Are the feelings obvious or vague? Allowing your feelings to become clear to you gives you more power to influence them.
Decide what gets inside your head.
Every day, Americans are bombarded by information from advertisements and the media. Maybe in years past, news about world events used to come at a slower pace, often by word of mouth, but nowadays it's easy to overdose before finishing breakfast, on information about events occurring on the other side of the world.
Just as you make choices about the foods you eat, be judicious about what you allow to enter your mind. What you hear and see affect what you think, and what you think over time determines the quality and substance of your life. How necessary is it to read the entire newspaper every day, or to listen to and share office or family gossip? What other possibilities can you think of for your valuable time?
Train yourself to consistently stay on guard, and watchful of the external messages constantly contending for your precious attention. Make it a point to actively allow or deny them entrance, according to your best judgment. Over time, this kind of work on yourself will help you be freer of the invasion of external messages, and to help you think more clearly and precisely.
Invest in your personal Vitality (Wind your Clock)
Much like a car depends on gas, everything you do in life is made possible by your level of vitality or energy, especially the decision to remain inwardly balanced and happy. Surprisingly, your energy comes from many more sources than just the food you eat.
For example, in Hypsoconsciousness by John Baines, a book of consciousness-developing exercises, the author describes a consciousness building exercise where the individual moves very slowly and carefully, in a relaxed manner, mentally concentrating on the movement. Any physical movement (such as writing or walking) works and is performed at an exaggeratingly slow pace for five to ten minutes, and sometimes more. After practicing this exercise, you should feel an increase in vitality, presence, and greater mental clarity. Try this exercise when you feel fatigued, and see how it makes you feel.
Take life as a Challenge
When life is taken as a healthy challenge, difficulties seem more like an engaging game; it becomes more intense, joyful, and real. To spend most of our lifetime fearfully avoiding problems ultimately doesn't work, because fear contaminates our every act, and in the end, we have to deal with even more problems. Things take a different color when we accept difficulties as normal, patiently work through them, and don't assign so much negative emotional weight to them. This takes development of the will.
Try this suggestion: Set one small goal for yourself this week. For example, if you hate washing dishes, set yourself the challenge of washing the dishes with a light, cheery attitude for the entire week. If you tend to be shy around people, go to a party with the specific aim of chatting comfortably with a few strangers. Whether you succeed or not, if you take the right attitude with this exercise, you will see yourself and your possibilities differently. Remember to take small steps - making the challenge too difficult or too easy defeats the purpose.
Seeing the Big Picture
Have you ever been positively influenced by a person who had some quality you admired? Sometimes just one well balanced and positive person can affect a great number of people just by the way he or she "is". It's been said: "If you want to change the world, start with yourself." Though it's tough to accept at first, each of us who is concerned about the world can make a contribution with our own development, with our own growth. It's easy to feel powerless in the face of negative events on a global scale, to give up, to contaminate each other with opinions, or to avoid how we feel. These things only make matters worse, on the inside and out. The most potent tool each person has for attaining genuine happiness is his or her potential for self development, and the greater the number of people who work on themselves, the greater the effect on the world.
Junod Etienne is a Seminar Presenter at the Institute for Hermetic Philosophy in New York. The ideas and exercises in this article originate from the Teachings of philosopher and author Dario Salas Sommer, who writes under the pen name John Baines. For more information about the Institute visit http://www.ihpny.org or write to seminars@ihpny.org.
Getting Connected
Getting Connected
"The foolish man seeks happiness in the distance, the wise grows it under his feet." -James Oppenheim
Today is very special. Besides being your "un-birthday", it's the first day of the rest of your life.
We've all heard that one. We acknowledge the wisdom and move on --- checking our watches and calendars to see how long before the "good stuff" starts happening.
Our impatience and anxiety prevent us from focusing our awareness on "now". As a result we never discover it's full potential or give ourselves permission to enjoy it.
We recognize many important holidays on the calendar; Christmas, New Years etc...and these are the times when we have permission to celebrate.
Surprisingly, many people report having "depression" around the holidays. Could it be that our enjoyment muscles have grown flabby or that we've been driving ourselves nuts to get there.
Just as we don't have permission to enjoy "now", we also don't have permission to enjoy "here". We can't wait to go on vacations to visit the "good places"
We're certainly not allowed to enjoy our jobs. We want to move on so that we get to be with the "smart people".
Within any given day, certain places and times are more important than others: --- getting to work --- and once we're there --- getting home. Meal times are "biggies" --- important events. Is it any wonder that many of us have weight problems.
Where am I going with this? We shouldn't go to work? We shouldn't eat?
No. Go ahead and do all those things. You'll do them much better when you learn to slow down and connect. The difference is that you'll feel better about things.
Connect to what?
To "here" and "now": Our immediate experience separated from what the Zen masters call "the monkey mind" --- our obsessive conceptualizing and labeling of things.
The ability to practice "non-thinking" and focus on immediate experience is called "mindfulness". In other words, when you're washing the dishes, you're washing the dishes.
Non-thinking is not easy. It's a habit which has to be learned. The key is attention to our breathing. It provides something on which to focus.
Starting your day with a daily "non-thinking" exercise or meditation is the best thing you can do if you want to connect. It provides a fresh image of what it feels like to relax. You can accomplish this in as little as ten minutes or even less once you're used to it.
Just find a comfortable spot and relax. Clear your mind of all thoughts --- even the one's you think are important. Pay attention to your breathing. Don't force it. Your body knows how to breathe without you telling it to. Just go along for the ride. But, breathe through you nose. For some reason it helps. If thoughts intrude (and they will!), simply redirect your attention to your breathing.
If you're unsure about how long you should do this, just set an egg timer for ten or fifteen minutes.
If you'd like more detailed instructions and some good tips, try Christopher Calder's excellent site, The Meditation Handbook.
Many schools of thought hold that what you are connecting to when you meditate is much, much, more than just relaxation. I tend to agree. But, expectations can be very distracting when you're getting started. It's important that while you're meditating you feel whatever it is you feel. Not, what someone tells you you're going to feel.
Once you get the hang of it, you'll have a wonderful way to start your day. You'll also learn eventually how to "re-connect" throughout your day --- take little "vacations" --- any time you want. They won't cost a dime and you'll feel better about things.
Bob Steinman (AKA 'Feelbetterman') resides in Orlando, Fl. with his wife, 13 year old son, and a totally spoiled female Shih-Tzu. He is retired following consecutive careers in academics and human services. Presently he aspires to write a definitive self-help book which will present his unique perspective on how to live in harmony with ourselves and our life situations. His web site,Feel Better about Things provides a means to fine-tune his writing and also communicate with those who have interest in his work.
"The foolish man seeks happiness in the distance, the wise grows it under his feet." -James Oppenheim
Today is very special. Besides being your "un-birthday", it's the first day of the rest of your life.
We've all heard that one. We acknowledge the wisdom and move on --- checking our watches and calendars to see how long before the "good stuff" starts happening.
Our impatience and anxiety prevent us from focusing our awareness on "now". As a result we never discover it's full potential or give ourselves permission to enjoy it.
We recognize many important holidays on the calendar; Christmas, New Years etc...and these are the times when we have permission to celebrate.
Surprisingly, many people report having "depression" around the holidays. Could it be that our enjoyment muscles have grown flabby or that we've been driving ourselves nuts to get there.
Just as we don't have permission to enjoy "now", we also don't have permission to enjoy "here". We can't wait to go on vacations to visit the "good places"
We're certainly not allowed to enjoy our jobs. We want to move on so that we get to be with the "smart people".
Within any given day, certain places and times are more important than others: --- getting to work --- and once we're there --- getting home. Meal times are "biggies" --- important events. Is it any wonder that many of us have weight problems.
Where am I going with this? We shouldn't go to work? We shouldn't eat?
No. Go ahead and do all those things. You'll do them much better when you learn to slow down and connect. The difference is that you'll feel better about things.
Connect to what?
To "here" and "now": Our immediate experience separated from what the Zen masters call "the monkey mind" --- our obsessive conceptualizing and labeling of things.
The ability to practice "non-thinking" and focus on immediate experience is called "mindfulness". In other words, when you're washing the dishes, you're washing the dishes.
Non-thinking is not easy. It's a habit which has to be learned. The key is attention to our breathing. It provides something on which to focus.
Starting your day with a daily "non-thinking" exercise or meditation is the best thing you can do if you want to connect. It provides a fresh image of what it feels like to relax. You can accomplish this in as little as ten minutes or even less once you're used to it.
Just find a comfortable spot and relax. Clear your mind of all thoughts --- even the one's you think are important. Pay attention to your breathing. Don't force it. Your body knows how to breathe without you telling it to. Just go along for the ride. But, breathe through you nose. For some reason it helps. If thoughts intrude (and they will!), simply redirect your attention to your breathing.
If you're unsure about how long you should do this, just set an egg timer for ten or fifteen minutes.
If you'd like more detailed instructions and some good tips, try Christopher Calder's excellent site, The Meditation Handbook.
Many schools of thought hold that what you are connecting to when you meditate is much, much, more than just relaxation. I tend to agree. But, expectations can be very distracting when you're getting started. It's important that while you're meditating you feel whatever it is you feel. Not, what someone tells you you're going to feel.
Once you get the hang of it, you'll have a wonderful way to start your day. You'll also learn eventually how to "re-connect" throughout your day --- take little "vacations" --- any time you want. They won't cost a dime and you'll feel better about things.
Bob Steinman (AKA 'Feelbetterman') resides in Orlando, Fl. with his wife, 13 year old son, and a totally spoiled female Shih-Tzu. He is retired following consecutive careers in academics and human services. Presently he aspires to write a definitive self-help book which will present his unique perspective on how to live in harmony with ourselves and our life situations. His web site,Feel Better about Things provides a means to fine-tune his writing and also communicate with those who have interest in his work.
Meditation: A Path To Inner Peace
Meditation: A Path To Inner Peace
Throughout history, meditation has been an integral part of many cultures. Records indicate that meditation was practiced in ancient Greece and India more than 5,000 years ago. In the Buddhist religion, meditation is an important part of their spiritual practice. Different forms of meditation are practiced in China and Japan, and Christianity, Judaism, and Islam have traditions similar to meditation. The word meditation comes from the Latin 'meditari' which means: exercise, turn something over in one's mind, think, consider. It is defined as "consciously directing your attention to alter your state of mind."
Meditation is one of the proven alternative therapies that in recent years have been classified under the mind-body medicine therapies. It is continuing to gain popularity, as more and more health experts believe that there is more to the connection between mind and body than modern medicine can explain. Meditation has been shown to aid the immune system and improve brain activity, according to researchers. More and more doctors are prescribing meditation as a way to lower blood pressure, improve exercise performance, for people with angina, to help people with asthma to breathe easier, to relieve insomnia, and generally relax everyday stresses of life. Many hospitals now offer meditation classes for their patients because of the health benefits. All promote physiological health and well-being.
Traditionally meditation has been used for spiritual growth but more recently has become a valuable tool for managing stress and finding a place of peace, relaxation, and tranquility in a demanding fast-paced world. Benefits resulting from meditation include: physical and emotional healing; easing stress, fear, and grief; improved breathing; developing intuition; deep relaxation; exploring higher realities; finding inner guidance; unlocking creativity; manifesting change; emotional cleansing and balancing; and deepening concentration and insight.
Meditation elicits many descriptive terms: stillness, silence, tranquility, peace, quiet, and calm. All counter stress and tension. Lama Surya Das in his book Awakening The Buddha Within says, "Meditation is not just something to do; it's a method of being and seeing - an unconditional way of living moment by moment." In other words, learning to live in this moment because this moment is all we have. Henry Winkler is quoted as saying; "A human being's first responsibility is to shake hands with himself." Meditation is an opportunity to 'shake hands with ourselves' in a safe, simple way and to balance our emotional, mental, physical, and spiritual well-being.
Meditation takes many forms in today's society. All have one thing in common. They use concentration techniques to still the mind and stop thought. Various practices exist such as chanting (Mantra), focusing on energy centres in the body (Chakra Meditation), breathing, mindfulness (Mahamudra), loving kindness, formal sitting (Vipassana), expressive practices (Siddha Yoga), and walking to name some of the styles. Try each style and see what works for you or you may want to alternate between the techniques from time to time. For the purposes of this article, I will discuss Mahamudra and walking meditation.
Practical Steps To Begin Meditating
1. Find a place where there are few external distractions. A place where you feel emotionally comfortable, safe, removed from pressure and stress is the optimal location.
2. Wear clothing that is loose and sit or lie in a comfortable position.
3. Plan to meditate in an area that is warm and comfortable. You might want to have a blanket or light covering as some people experience a feeling of coolness when they aren't moving around for a period of time.
4. Candles can be used to focus attention on the task at hand. If you use them, remember to be cautious and extinguish them before leaving the room.
5. Relaxation is a key component of meditation. Take a few moments to bring about a state of relaxation by taking a deep breath through your nose, expanding your lungs and diaphragm. Hold the breath for a few seconds and slowly exhale through your mouth. Do this several times until you feel relaxed.
6. Calm, soothing music can be helpful for inducing a state of tranquillity and relaxation
7. If you are hungry, have a little something to eat, as it is not necessary to meditate on a completely empty stomach.
8. Put your expectations aside and don't worry about doing it right.
Meditation
Mahamudra is the form of meditation that is a way of going about one's daily activities in a state of mindfulness. It is meditation integrated into all aspects of our lives. This following exercise is one you can do anywhere to create a feeling of inner peace. It is particularly helpful for those times you are stuck in traffic, waiting in line at the grocery store or bank, at the office when days are hectic, or when you are picking up the kids from school or extra-curricular activities. "What I do today is important because I am exchanging a day of my life for it," wrote Hugh Mulligan. Meditation helps us remember to stop and 'smell the daisies.'
Begin by taking a deep breath. Breathe deeply and as you do expand your lungs and your diaphragm. Hold the breath for a few seconds and slowly exhale through the mouth. Focus on your breath and clear your mind. Do this several times until you feel the slowing of your breath and a deep sense of peace fill your body. Consciously feel the peace permeate your body. Drop your shoulders and connect through the top of your head to the Universal Energy. Repeat. If you wish, send peace to those around you by connecting to their hearts with light and love.
Walking Meditation
A walking meditation is simply an exercise in awareness. There are four components:
-become aware of your breathing,
-notice your surroundings,
-be attentive to your body's movement, and
-take some time to reflect on your experience when you return home.
To practice 'awareness walking' bring awareness to walking wherever you find yourself. Take notice of your breathing. Are you taking short, shallow breaths without even knowing it? If so, take several deep breaths and centre yourself in your body and in the present moment. Appreciate the wonderful body you have and the blessing of being able to walk.
Notice your surroundings. What season is it? Take a few minutes to listen to the noises around you. Feel the wind, sun, fog, rain or snow on your face. Look at the people, animals, birds, sky, trees, and buildings around you. Breathe in and out and realise that you are an integral part of the environment.
Pay attention to your body. Are you holding tension in your shoulders, neck, solar plexus, lower back, or legs? Breath into any areas where you are feeling tension and let it drain into the Earth. Next, pay attention to your posture. Are you standing straight and tall or slouching? Walk in a way that is comfortable for you with your body loose and uplifted. Walk with dignity and confidence, one foot in front of the other and pay attention to the experience of movement. You can walk mindfully anywhere, along a sidewalk, walking your dog, in the mall, along the hallways at work. You simply remind yourself to be in this moment, taking each step as it comes. Some people find it helpful to repeat a mantra (mantras are sacred words repeated in order to bring focus to your mind). You can also use a variation on the walking mantra by counting your breaths. Walk more slowly than you usually do and count how many steps it takes for your intake of breath and how many steps for your exhale. In this type of meditation, your attention is focused on both your steps and your breathing bringing together a wonderful balance of peacefulness and awareness.
Take some time to reflect on your experience when you return home. Five or ten minutes brings closure to your walk and provides an opportunity to make the transition from this 'place of peace' to ordinary day-to-day activities.
Gwen Nyhus Stewart, B.S.W., M.G., H.T., is an educator, freelance writer, garden consultant, and author of the book The Healing Garden: A Place Of Peace - Gardening For The Soil, Gardening For The Soul. She owns the website Gwen's Healing Garden where you will find lots of free information about gardening for the soil and gardening for the soul. To find out more about the book and subscribe to her free Newsletter visit http://www.gwenshealinggarden.ca
Gwen Nyhus Stewart © 2004 - 2005. All rights reserved.
Five Must-Knows When Getting a Kanji Tattoo
Japanese tattoos are cool. But if a personal translator is out of your league how can you avoid becoming a kanji fashion victim and get stuck with a tattoo you will really regret?
1. Know the difference - hiragana, katakana and kanji
Before you talk to your tattoo artist, make sure you know what you are talking about. You say you want a Japanese tattoo, but what do you know about Japanese characters? You need a quick stint in 2-minute Japanese boot camp.
First off, let's be clear that there is no Japanese "alphabet". There are three sets of Japanese characters - hiragana, katakana and kanji - and each group has its own history, function and style. Get your head around these facts and you will already know more than 99% of the people walking around with Japanese tattoos right now:
Hiragana - These simple, rounded characters represent sounds, but have no independent meaning. They were developed by women in the Heian period and are still considered feminine by Japanese people.
Katakana - Developed by Buddhist monks around the same time as hiragana, these are simple, angular characters that also represent sounds and have no meaning of their own. You saw them cascading down the screen in Matrix (although they were backwards!)
Kanji - Originally from China, these characters are like pictures, representing a meaning and also several different sounds depending on the situation.
Just reading this has probably given you an idea of which style you might like for your tattoo - but don't stop just yet! Now you know what kinds of Japanese characters there are, let's move on to?
2. Writing styles
Come a bit closer. Lean forward towards the screen. That's right. Now, look at the words in front of you. Take a good, close look at the shapes of these letters. OK? Now tell me honestly: Would you want a tattoo in Times New Roman? How about Tahoma? What's that? You don't want a tattoo by Canon or Epson? Sure you don't. And in the same way, you don't want to have your Japanese tattoo looking like a printout either!
So, now we move on to writing styles. Just like there are three kinds of Japanese characters, there are also three ways they can be written. Don't worry. This is easy! I know, you are thinking that you can't even read Japanese, so how on earth will you be able to recognize these different styles? Well, try this:
Kaisho - Block letters. You learned to write your ABCs like this, and Japanese kids learn to write their characters in just the same way: Like a Volvo - boxy but good.
Gyousho - Cursive letters. You moved up to middle school and learned you could write faster by letting the parts of some letters flow into the next. Yes, you guessed it - the Japanese do the same thing, and they call it gyousho.
Sousho - Super-cursive letters. Ever seen a prescription from a doctor? Then you know what sousho is like in Japanese: Sure, the writer or some other trained person can (probably) read it, but no one else has a clue what it says!
Are you getting the picture? If you want to look like a computer printout, then be my guest and go for the kaisho style. That's your choice. But I think you probably want to use either gyousho or sousho for your tattoo. My personal preference would be gyousho: It's stylish, but it won't leave even native speakers baffled.
3. Real or fake?
Remember I mentioned Mel C at the beginning? Well guess what kanji she got tattooed on her arm? That's right - "Girl Power": Great in English, but show this kanji combination to most Japanese people and you'll get a blank look at best. Want a worse example? Try "big daddy". Now, you know what it means in English, but put it into kanji and you end up with "large father"! It just doesn't work.
I'm sure you remember that kanji are the only characters that have meaning as well as sound. And their beauty means that they are what most people want for their tattoos. But watch out: As well as being popular, they can also be the most dangerous!
Let's see if we can find a pattern here: Look carefully at the examples above. What are they communicating - concrete concepts or abstract ideas? Can you see the difficulty the translators had? The kanji for "dragon", "samurai", "love" or any other concrete ideas are pretty easy to discover. But go for anything with an idiomatic meaning and whoever is trying to help you translate it is going to get a major headache!
Just an idea, but how about this suggestion: Rather than trying to force a round English peg into a square Japanese hole, why not find a real Japanese phrase that you like and get that instead? Bushidou (the Way of the Warrior) and Ninjutsu (The Art of Stealth) are two good examples of real Japanese terms that would make great tattoos.
4. Your name in Japanese
As I'm sure you remember from 2-minute Japanese boot camp, katakana are the characters usually used to write foreign words and names. So, if you want to get a tattoo of your name, technically these would be the characters you would choose. But I am guessing that, like most people, you want your name written in kanji.
Do a quick search on Google and you can find a number of sites that specialize in translating names into kanji. Basically there are two different methods that these sites use, so let's look at them here.
Translating the meaning
This method involves finding out the original meaning of the English name, and then researching the kanji equivalent.
For example, my name has its origins in Greek and means "crowned one". The one who is crowned is the king, so I could translate my name into the kanji for king and call myself ohsama. (Perhaps a little pretentious - and disturbingly similar to Mr. Bin Laden's first name!)
Translating the sound
This is a lot more difficult! Flick through a dictionary and you will find a bunch of kanji that can be combined to sound like your name. But sound isn't everything: Remember that kanji have meaning as well. In fact, it is even more complex than this! Be sure to check each of the following factors with anyone who translates your name like us
Throughout history, meditation has been an integral part of many cultures. Records indicate that meditation was practiced in ancient Greece and India more than 5,000 years ago. In the Buddhist religion, meditation is an important part of their spiritual practice. Different forms of meditation are practiced in China and Japan, and Christianity, Judaism, and Islam have traditions similar to meditation. The word meditation comes from the Latin 'meditari' which means: exercise, turn something over in one's mind, think, consider. It is defined as "consciously directing your attention to alter your state of mind."
Meditation is one of the proven alternative therapies that in recent years have been classified under the mind-body medicine therapies. It is continuing to gain popularity, as more and more health experts believe that there is more to the connection between mind and body than modern medicine can explain. Meditation has been shown to aid the immune system and improve brain activity, according to researchers. More and more doctors are prescribing meditation as a way to lower blood pressure, improve exercise performance, for people with angina, to help people with asthma to breathe easier, to relieve insomnia, and generally relax everyday stresses of life. Many hospitals now offer meditation classes for their patients because of the health benefits. All promote physiological health and well-being.
Traditionally meditation has been used for spiritual growth but more recently has become a valuable tool for managing stress and finding a place of peace, relaxation, and tranquility in a demanding fast-paced world. Benefits resulting from meditation include: physical and emotional healing; easing stress, fear, and grief; improved breathing; developing intuition; deep relaxation; exploring higher realities; finding inner guidance; unlocking creativity; manifesting change; emotional cleansing and balancing; and deepening concentration and insight.
Meditation elicits many descriptive terms: stillness, silence, tranquility, peace, quiet, and calm. All counter stress and tension. Lama Surya Das in his book Awakening The Buddha Within says, "Meditation is not just something to do; it's a method of being and seeing - an unconditional way of living moment by moment." In other words, learning to live in this moment because this moment is all we have. Henry Winkler is quoted as saying; "A human being's first responsibility is to shake hands with himself." Meditation is an opportunity to 'shake hands with ourselves' in a safe, simple way and to balance our emotional, mental, physical, and spiritual well-being.
Meditation takes many forms in today's society. All have one thing in common. They use concentration techniques to still the mind and stop thought. Various practices exist such as chanting (Mantra), focusing on energy centres in the body (Chakra Meditation), breathing, mindfulness (Mahamudra), loving kindness, formal sitting (Vipassana), expressive practices (Siddha Yoga), and walking to name some of the styles. Try each style and see what works for you or you may want to alternate between the techniques from time to time. For the purposes of this article, I will discuss Mahamudra and walking meditation.
Practical Steps To Begin Meditating
1. Find a place where there are few external distractions. A place where you feel emotionally comfortable, safe, removed from pressure and stress is the optimal location.
2. Wear clothing that is loose and sit or lie in a comfortable position.
3. Plan to meditate in an area that is warm and comfortable. You might want to have a blanket or light covering as some people experience a feeling of coolness when they aren't moving around for a period of time.
4. Candles can be used to focus attention on the task at hand. If you use them, remember to be cautious and extinguish them before leaving the room.
5. Relaxation is a key component of meditation. Take a few moments to bring about a state of relaxation by taking a deep breath through your nose, expanding your lungs and diaphragm. Hold the breath for a few seconds and slowly exhale through your mouth. Do this several times until you feel relaxed.
6. Calm, soothing music can be helpful for inducing a state of tranquillity and relaxation
7. If you are hungry, have a little something to eat, as it is not necessary to meditate on a completely empty stomach.
8. Put your expectations aside and don't worry about doing it right.
Meditation
Mahamudra is the form of meditation that is a way of going about one's daily activities in a state of mindfulness. It is meditation integrated into all aspects of our lives. This following exercise is one you can do anywhere to create a feeling of inner peace. It is particularly helpful for those times you are stuck in traffic, waiting in line at the grocery store or bank, at the office when days are hectic, or when you are picking up the kids from school or extra-curricular activities. "What I do today is important because I am exchanging a day of my life for it," wrote Hugh Mulligan. Meditation helps us remember to stop and 'smell the daisies.'
Begin by taking a deep breath. Breathe deeply and as you do expand your lungs and your diaphragm. Hold the breath for a few seconds and slowly exhale through the mouth. Focus on your breath and clear your mind. Do this several times until you feel the slowing of your breath and a deep sense of peace fill your body. Consciously feel the peace permeate your body. Drop your shoulders and connect through the top of your head to the Universal Energy. Repeat. If you wish, send peace to those around you by connecting to their hearts with light and love.
Walking Meditation
A walking meditation is simply an exercise in awareness. There are four components:
-become aware of your breathing,
-notice your surroundings,
-be attentive to your body's movement, and
-take some time to reflect on your experience when you return home.
To practice 'awareness walking' bring awareness to walking wherever you find yourself. Take notice of your breathing. Are you taking short, shallow breaths without even knowing it? If so, take several deep breaths and centre yourself in your body and in the present moment. Appreciate the wonderful body you have and the blessing of being able to walk.
Notice your surroundings. What season is it? Take a few minutes to listen to the noises around you. Feel the wind, sun, fog, rain or snow on your face. Look at the people, animals, birds, sky, trees, and buildings around you. Breathe in and out and realise that you are an integral part of the environment.
Pay attention to your body. Are you holding tension in your shoulders, neck, solar plexus, lower back, or legs? Breath into any areas where you are feeling tension and let it drain into the Earth. Next, pay attention to your posture. Are you standing straight and tall or slouching? Walk in a way that is comfortable for you with your body loose and uplifted. Walk with dignity and confidence, one foot in front of the other and pay attention to the experience of movement. You can walk mindfully anywhere, along a sidewalk, walking your dog, in the mall, along the hallways at work. You simply remind yourself to be in this moment, taking each step as it comes. Some people find it helpful to repeat a mantra (mantras are sacred words repeated in order to bring focus to your mind). You can also use a variation on the walking mantra by counting your breaths. Walk more slowly than you usually do and count how many steps it takes for your intake of breath and how many steps for your exhale. In this type of meditation, your attention is focused on both your steps and your breathing bringing together a wonderful balance of peacefulness and awareness.
Take some time to reflect on your experience when you return home. Five or ten minutes brings closure to your walk and provides an opportunity to make the transition from this 'place of peace' to ordinary day-to-day activities.
Gwen Nyhus Stewart, B.S.W., M.G., H.T., is an educator, freelance writer, garden consultant, and author of the book The Healing Garden: A Place Of Peace - Gardening For The Soil, Gardening For The Soul. She owns the website Gwen's Healing Garden where you will find lots of free information about gardening for the soil and gardening for the soul. To find out more about the book and subscribe to her free Newsletter visit http://www.gwenshealinggarden.ca
Gwen Nyhus Stewart © 2004 - 2005. All rights reserved.
Five Must-Knows When Getting a Kanji Tattoo
Japanese tattoos are cool. But if a personal translator is out of your league how can you avoid becoming a kanji fashion victim and get stuck with a tattoo you will really regret?
1. Know the difference - hiragana, katakana and kanji
Before you talk to your tattoo artist, make sure you know what you are talking about. You say you want a Japanese tattoo, but what do you know about Japanese characters? You need a quick stint in 2-minute Japanese boot camp.
First off, let's be clear that there is no Japanese "alphabet". There are three sets of Japanese characters - hiragana, katakana and kanji - and each group has its own history, function and style. Get your head around these facts and you will already know more than 99% of the people walking around with Japanese tattoos right now:
Hiragana - These simple, rounded characters represent sounds, but have no independent meaning. They were developed by women in the Heian period and are still considered feminine by Japanese people.
Katakana - Developed by Buddhist monks around the same time as hiragana, these are simple, angular characters that also represent sounds and have no meaning of their own. You saw them cascading down the screen in Matrix (although they were backwards!)
Kanji - Originally from China, these characters are like pictures, representing a meaning and also several different sounds depending on the situation.
Just reading this has probably given you an idea of which style you might like for your tattoo - but don't stop just yet! Now you know what kinds of Japanese characters there are, let's move on to?
2. Writing styles
Come a bit closer. Lean forward towards the screen. That's right. Now, look at the words in front of you. Take a good, close look at the shapes of these letters. OK? Now tell me honestly: Would you want a tattoo in Times New Roman? How about Tahoma? What's that? You don't want a tattoo by Canon or Epson? Sure you don't. And in the same way, you don't want to have your Japanese tattoo looking like a printout either!
So, now we move on to writing styles. Just like there are three kinds of Japanese characters, there are also three ways they can be written. Don't worry. This is easy! I know, you are thinking that you can't even read Japanese, so how on earth will you be able to recognize these different styles? Well, try this:
Kaisho - Block letters. You learned to write your ABCs like this, and Japanese kids learn to write their characters in just the same way: Like a Volvo - boxy but good.
Gyousho - Cursive letters. You moved up to middle school and learned you could write faster by letting the parts of some letters flow into the next. Yes, you guessed it - the Japanese do the same thing, and they call it gyousho.
Sousho - Super-cursive letters. Ever seen a prescription from a doctor? Then you know what sousho is like in Japanese: Sure, the writer or some other trained person can (probably) read it, but no one else has a clue what it says!
Are you getting the picture? If you want to look like a computer printout, then be my guest and go for the kaisho style. That's your choice. But I think you probably want to use either gyousho or sousho for your tattoo. My personal preference would be gyousho: It's stylish, but it won't leave even native speakers baffled.
3. Real or fake?
Remember I mentioned Mel C at the beginning? Well guess what kanji she got tattooed on her arm? That's right - "Girl Power": Great in English, but show this kanji combination to most Japanese people and you'll get a blank look at best. Want a worse example? Try "big daddy". Now, you know what it means in English, but put it into kanji and you end up with "large father"! It just doesn't work.
I'm sure you remember that kanji are the only characters that have meaning as well as sound. And their beauty means that they are what most people want for their tattoos. But watch out: As well as being popular, they can also be the most dangerous!
Let's see if we can find a pattern here: Look carefully at the examples above. What are they communicating - concrete concepts or abstract ideas? Can you see the difficulty the translators had? The kanji for "dragon", "samurai", "love" or any other concrete ideas are pretty easy to discover. But go for anything with an idiomatic meaning and whoever is trying to help you translate it is going to get a major headache!
Just an idea, but how about this suggestion: Rather than trying to force a round English peg into a square Japanese hole, why not find a real Japanese phrase that you like and get that instead? Bushidou (the Way of the Warrior) and Ninjutsu (The Art of Stealth) are two good examples of real Japanese terms that would make great tattoos.
4. Your name in Japanese
As I'm sure you remember from 2-minute Japanese boot camp, katakana are the characters usually used to write foreign words and names. So, if you want to get a tattoo of your name, technically these would be the characters you would choose. But I am guessing that, like most people, you want your name written in kanji.
Do a quick search on Google and you can find a number of sites that specialize in translating names into kanji. Basically there are two different methods that these sites use, so let's look at them here.
Translating the meaning
This method involves finding out the original meaning of the English name, and then researching the kanji equivalent.
For example, my name has its origins in Greek and means "crowned one". The one who is crowned is the king, so I could translate my name into the kanji for king and call myself ohsama. (Perhaps a little pretentious - and disturbingly similar to Mr. Bin Laden's first name!)
Translating the sound
This is a lot more difficult! Flick through a dictionary and you will find a bunch of kanji that can be combined to sound like your name. But sound isn't everything: Remember that kanji have meaning as well. In fact, it is even more complex than this! Be sure to check each of the following factors with anyone who translates your name like us
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