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Archive for the ‘Meditation’ Category

Spring Meditation

Friday, March 30th, 2018

Celebrating a new season means exhaling the darkness of winter and welcoming the light of spring. Springs gives us the opportunity to recognize that we too go through endless cycles of birth, growth, and rebirth. Spring is nature’s way of inviting us to open to more love.

Stepping into an invitation of more joy, more love, and more light, enjoy this meditation.

Feel free to soften your gaze, sit with your spine long and tall, and take a few soft breaths.
Inhale through your nose and exhale out your mouth.
On the next inhale, breathe in a little deeper, and on the exhale, breathe out OM (AUM).

Repeat this breathing in and exhaling out OM three times.

Allow yourself to really feel everything that comes through the OM sound.

Breathing in and out, allow your experience to expand with each statement and question.

Love What Is Now. Love What Is Now.
Beloved, what is your heart saying to you in this very moment.
What seeds are you watering inside yourself?
What are you willing to grow?
What has been dormant and ready to burst into the world?

We show up with love and that is all grief needs to flow into grace.

We show up with love because in the end that’s all we really need – that’s are we really are.

Water the garden of you.

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Hang Out With Peace

Wednesday, February 21st, 2018

When 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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The Year of Devotion

Wednesday, January 3rd, 2018

As I sat ready to release 2017 (and I was ready!), I listened for what 2018 was preparing me for. What energy, focus, theme, word or phrase did I need most for the new year? Devotion.

Devotion to stillness, to meditation, to love, to service, to creating, to healing, to traveling, to causes, to writing, to connections, and to nourishing peace.

I also ask our community to share and declare their word/s and focus for 2018. The global response was amazing. Here are some that have been shared by our tribe:

Direction. Intentional. Employment. Believe. Focus. Inspire. Patience – with Myself. Breathe. Focus on What Matters. Detachment. Declaration. Non-judgment. Trust. Forward/Align/Reflect. Transformation. Intentionally. Forgiveness. Fortitude. Determination. Intention. Meaning/Joy/Flow. Kindness. Resist. Inner Strength.

What is your word/s, theme or focus for 2018?

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The Light of Your Being – Winter Solstice

Thursday, December 21st, 2017

“I wish I could show you when you are lonely or in darkness the astonishing light of your own being.” ~Hafiz

How will you celebrate the light in the darkness?

As winter draws near, it is time to go inward. The winter season allows us to align with a slower pace. In the depths of winter, when the bears hibernate, trees put their energy deep into their roots, and many of dive deeper into the dream world, it is natural time to retreat.

As we go inward, let us notice the beauty and tranquility of winter. Let us celebrate the light within that is always possible. Let us embrace the opportunity for deep rest and integration that winter provides.

How will you keep the candle lit inside yourself?

Celebrate the light of your own being!

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Wait, So You Just Sit?

Tuesday, November 7th, 2017

For the first few years of my meditation practice, I sat in formal lotus posture cross-legged with my back straight and often unsupported. Now for the past two years I sit very differently. My sitting practice teaches me to listen. It’s my way of becoming present. It’s my way of being completely relaxed and comfortable on a chair, or a cushion, or even on a seat in the subway. I have chosen to be comfortable during my practice. This comfort has taught me about how my body rests. My sitting practices has taught me how to more deeply listen to my body and mind. My legs can be crossed or not. My legs can be flat on the floor or not. I just sit upright, comfortably, relaxed and natural. I give myself complete permission to just sit without judging my sitting or anything that arises during my practice.

I place my hands either resting on the arms of the chair, my lap or my palms facing upwards on my lap, whichever is more comfortable. My palms are in the cosmic or also known as the universal mudra, left palm on top of my right, thumb-tips touching. I expand my shoulders so I can feel my heart-center open. I am in receive mode. I either close my eyes or leave them partially open looking down.

I begin sitting with four very slow, deep breaths, expelling all the air through my mouth. Breathing in through my nose and out through my mouth, I continue to count these slow deep breaths for a few moments. Then I begin breathing naturally with mouth closed, through the nostrils only, dropping the counting and just sitting without judgments. I allow my mind to wander until it fades. I see the thoughts as floating and passing – this way there is no grasping at one particular thought. Sitting in a non-judging mind takes time – a daily or lifetime practice.

Sitting in this way I can completely relax, and make adjustments if I feel any pain anywhere in my body. I sit for fifteen minutes to one hour. It has become a daily ritual that allows me to start my day with ease and grace. Sitting daily teaches me how to be present. I don’t need to get caught up in chaos. Sitting has taught me to slow down.

There is real joy and pleasure in serving and being present for others. There is a very deep appreciation for being who we are, and not needing to change or fix anyone. Allowing you to be you and me to just be me. Sitting gives me permission to let go, drop into a deeper place within, and live from that place. It is not always easy. When I am stuck, I go back to the breath. When I feel overwhelmed I go back to the cushion. In the stillness within, I experience peace again and again and again. If I am willing to sit, just sit, I discover what remains – pure joy.

Wait, so you just sit? Yes.




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I Sat with an Egret

Tuesday, August 22nd, 2017

I sat with an egret for a moment – just a few moments.

I watched as it sat still letting the breeze blow its feathers.

Slowly the egret reached down into the water and snatched a fish.

I watched as the egret sauntered lifting each black foot up and out of the water without a sound.

Its slow steady movement was meditation in action.

Each step reminded me to be present.

I sat with an egret and was reminded to be still.

I watched an egret for a moment and realized that’s all we ever have – this moment.

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Misty Moment

Tuesday, July 25th, 2017

As part of a writing program I am in, we are given daily prompts and write without having our pen leave the paper – just write without editing. It’s a wonderful spiritual practice to experience something without editing. One of the prompts was misty moment. Below is my edit free writing…

The words describe the metta view of looking at life through misty moments – the ones that capture us at our core. The moments that draw us closer, allow us to be feel vulnerable, and fill us with tears. It’s the misty moments that keep us connected rather than those moments where we fall to our knees. I love the misty moments where I am so full of love.

 There is also the macro view misty moments like the ones I see at the end of my street on City Island when I watch a sunset. It’s the moment right before the sun rises and the water reaches the sky and we are drawn in. We lean into misty moments hoping they pass so we can capture our moment of light. The misty moment is the in-between place – the breath between breath – the sound between sound. We know this view because it’s often the place we live our life. Misty – not devastated or elevated. Moment – not a life time.

We view our world through our lens, our filter, our eyes. And these are our misty moments meant to be shared, meant to be expressed, meant to be lived.

Misty moments.


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Summer Sun Meditation

Thursday, July 6th, 2017

Sit quietly…with your spine straight…breathe slowly in and out through your nose. Allow the exhale breath to last a little longer. Keep breathing until your whole body relaxes. Breathe through each part of your body. Notice what area of your body needs more attention and send your breath there.

Allow an image of the sun to come into your awareness. Allow whatever color of the sun come to you that feels really good. Sense its presence just above you. Invite the rays of the sun to come into you. Allow the sunlight to brighten every thought and feeling. As you breathe in, sense the warmth of the sun and as you breathe out, sense the light of the sun. Bathe in the sun.

Connect with your own sun – the light that is you. Imagine sending this light out to someone you love so they can also bathe in the light. Spend some time bathing in the sun. When you are ready, slowly let the imagine of the sun go. The light is always there within, ready to shine. Bathe in the light of you in all ways.

Bring the light into your heart. Know that the light is always available, always there, and always ready to be shared with those around you.

Welcome Home. Welcome to your light.

Happy Summer!

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If Only You Knew

Thursday, June 29th, 2017

If only you knew how magical you are.

If only you knew how beautiful you are.

If only you knew how radiant you are.

If only you knew how magnificent you are.

If only you knew how creative you are.

If only you knew how joyful you are.

If only you knew how peaceful you are.

If only you knew how playful you are.

If only you knew how blessed you are.

If you only knew how supported you are.

If only you knew how powerful you are.

If only you knew how embraced you are.

If only you knew how loved you are.

Breathe in your magical, beautiful, radiant, magnificent, creative, joyful, peaceful, playful, blessed, supported, powerful, embraced, and loved SELF. You are all of this and much more – always and in all ways.



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Meditation on Peace (County Cork, Ireland)

Monday, June 19th, 2017

Enjoy a five minute meditation on peace recorded in Ireland. Spend a few minutes enjoying meditating on peace. Notice what happens when you take time to really breathe in and breathe out peace. Spend a few moments breathing peace, being peace, and extending peace to others. From a place of peace, life becomes filled with ease and joy. Remember – we are only one breath away from peace. Enjoy this meditation with Mary Anne Flanagan, Toning the OM. This was filmed in County Cork, Ireland.

This meditation is dedicated to my beloved Godfather, Uncle Billy.

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