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Archive for the ‘Meditation’ Category

Less Grit. More Love.

Tuesday, May 9th, 2017

As I begin a Mindful in May Meditation Program, I am reminded how my view of meditation changes everything. I am looking forward to sitting – just sitting. I am looking forward to chanting. I am looking forward to listening and being. For a while, my meditation practice was feeling like a chore to be done rather than a practice to be experienced. From that perspective, it was easy to skip the meditation “chore” and come up with excuses. It is humbling to go back to the meditation cushion. It reminds me that I am always the student and the teacher.

Life isn’t about gritting through it. It’s about the fullness of every experience. When we grit through our meditation or any spiritual practice, we lose out on experiencing the deeper connections that reside within us. We cheat ourselves on creating deeper connections with others.

What are you gritting through? Are you willing to let go of the grit and open to more love?

Less grit. More Love.

Go ahead – go back to your daily practice and experience the delight of deeper connections.

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Thursday, May 4th, 2017

Noticing the peace
of the lover and
the beloved as One

Noticing the joy
of the inhale and
the exhale as One

Noticing the compassion
of the mind and
the heart as One

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Bridging Our Inhale and Exhale

Tuesday, March 21st, 2017

Breathe gently in and out.

Allow the exhale to be a little longer than the inhale.

Release any tension, worry, or anxiety with each out breath.

Allow light in any form to arrive with each in breath.

Notice how your body feels while breathing the full inhalation and exhalation.

Just notice. Be aware. Be the inner note-taker.

Welcome all the thoughts. Know the exhale will take them.

Greet the critic and the judge. Embrace them.

Breathe in and out slower and deeper.

Relax into the fullness of the inhale and exhale.

Breathe all the way down to your feet. This breath will anchor you.

Breathe all the way up to the top of your head (your crown chakra). This breath will open you to your divine connection.

Take a fuller breath. Tune into the wisdom of your heart-center.

With each breath, bridge your heart and mind.

Be the observer, the anchor, the wisdom, and the breath.

Your breath takes you where you need to be ─ right here in this moment.

Welcome home.


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Be Audacious

Saturday, February 4th, 2017

audaciousWhen we connect to peace and happiness, we can discover Universal Love and Universal Compassion. We need to make the decision to go there – go to what brings us peace and happiness.

Take a few moments, and just let go and take some time to focus on what generates joy in our life. Notice that when we focus on joy, peace arises naturally. As my Buddhist teacher, Kadam Morten says, “Peace is the nature of our mind. When we pay attention to peace, it expands.” My teacher will often recommend that we hang out with our peaceful mind.

Personally, when I sit in meditation, I am reminded of my peaceful nature or my Buddha-nature. I can let go of delusions – of self-grasping and ignorance. When I open my eyes, the work of remembering that peace within continues and I must make the decision to go to the peaceful places within myself. As Kadam Morten says, “I can have a heart pervaded by peace, joy, and compassion.” He challenges us to wish for enlightenment for all loving beings without exception (bodhichitta – enlightened mind). It is a practice I am working on daily.

As Kadam Morten often says, “It’s audacious to identify with your Buddha-nature.” The idea of striving for enlightenment for the benefit of all as a way of being can feel too much. So, we start with ourselves. We carry love in our hearts as a way of being. The sun doesn’t think about radiating light – it just does it. We don’t have to think about radiating light – we can just be light. We can transform situations into peace and fuel the path to enlightenment.

We can be audacious and identify with our Buddha-nature.


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Live Your Meditation Practice

Thursday, January 5th, 2017

Your breath is an inhale and exhale to life. breathe2017

Your breath is your meditation practice.

Your life is your meditation practice.

Breathe your liberation.

Breathe your life.

What are you breathing in?

What are your breathing out into the world?

Breathe in love and exhale it out into the world.

Here is to the liberation of your breath that allows you to become aware, awake, and alive!


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Meditation on Relaxation

Thursday, December 8th, 2016

Spend a few minutes enjoying meditating on relaxation. Notice what happens when you take time to really breathe in and breathe out. Spend five minutes tuning into your mind and body – relaxing and welcoming more inner wisdom. Let go of the “busyness” that normally runs your life and make time for you. From that place, you can give more fully and with more attention. When you let go, you make space for more joy, more peace, more compassion, and more love to enter. Enjoy this meditation with Mary Anne Flanagan, Toning the OM. This was filmed at Pelham Bay Park in the Bronx.

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Slowing Down – Into Kindness

Wednesday, November 23rd, 2016

Meditation is the bridge between longing and belonging. bridgesunlight

Meditation is a practice of homecoming.

It’s a place of creativity, love, and wholeheartedness.

This moment counts.

Every moment counts.

The greatest gift in slowing down is the pause.

Take small moments to pause.

Just stop – the doing, the thinking, the obsessing.

We can reconnect with kindness.

Pausing is a key to meditation.

Pausing is a life practice.

Pause into yourself.

Then, listen to the wonder, notice the light, connect with kindness, and feel the deep quiet.

Practice pausing so you can be here wholly.

What would happen if you deepened the yes to your heart?

What would happen if you paused into love?

 Wishing you kindness. Wishing you a deep pause into love – of yourself and those around you.


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Everything is Meditation

Monday, November 7th, 2016

As I come across beautiful places throughout my travels I often pause and record a three to five minute meditation video. They are unedited and offer a focus that I am feeling in that very moment.

cityislandsunsetAs part of my meditation practice, I headed down to the end of my street on City Island in the Bronx to see an evening sunset. As the light began to change from an orange to an incredible vermilion, I realized it would be a perfect moment to record a meditation. Right on cue as I held up my iPhone and hit record, a helicopter flew in the background and a bird started to sing loudly. I decided to continue recording and use all the sounds in nature as part of the meditation. As I began recording, I had to become centered and focus on the meditation. I had to turn the background noise into a meditative hum.

In that moment, I realized our mission is to use everything as meditation. Transforming loud sounds into peaceful soundscapes can be a beautiful experience.

Truth is, life is filled with noise. And if we are really honest, our mind is filled with noise throughout our day.

The gift of noise is that we have to choose to zone in rather than zone out.

As you listen to everything around you, I invite you to notice the places of irritation and the places of peace. All of it is useful. At the end of the day, everything is meditation if we allow it to be.


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Sitting. Being. Noticing.

Wednesday, October 12th, 2016

Noticing the quiet spaces sitting_flower
The empty spaces
The unthought spaces
The unborn spaces
The uncertain spaces
The vulnerable spaces
The still spaces.
The nourishing spaces
The loving spaces
The hopeful spaces

Dedicated to GH who continues to inspire me.


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A Path to Peace

Tuesday, October 11th, 2016

buddha16Let’s take a few moments to sit in and meditate on the heart center. Place one hand on your heart. Close your eyes or shift into a soft gaze. Breathe in gently and exhale slowly. Feel your palm melt into your heart and your heart melt into your hand. Finding the meeting place of hand and heart. Feel whatever feelings arise. With each new feeling, allow the inhale and exhale to shift it into something new, calm, and peaceful. Note that everything passes. As you breathe, feel your heart.

This is a direct way to meditate on your heart. You can feel and just allow the feelings to show you your heart. You can be in your heart center. Relate your mind and heart. Notice your rhythm and thoughts. Feel your mind and body connection. This is your refuge. Your heart center is where peace resides. Go for refuge in the peace that is always available.

When you are ready, take another breath and ease into your day ─ with a peaceful mind.

How simple – a direct path to peace.

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