Appreciation is a wonderful thing. It makes what is excellent in others belong to us as well.
                                                                       Voltaire

Welcome back to our Co-Creative Mandalas blog!

Each month, we share insights, inspiration, and all the ways the cycles of the Great Mandala uplift and support you.  We draw upon the metaphors and messages of each season to explore and celebrate our individual and collective journeys toward Freedom.

The Co-Creative Mandalas have a vibration that represents something about the natural world and the energy in the universe at this current time.
 
This month's mandala is Appreciation

Happy Season of Giving Thanks!

If I haven't said this enough, please know how grateful I am to have you as part of The Co-Creative Mandala community.  We wouldn't exist without you. I appreciate your likes, comments, shares, emails, and emojis. Together, we're all helping to increase healing and the expression of love in our homes, our communities, and in the world. Thank you.

My purpose is to be a resource who supports your journey toward freedom, joyful living, and remembering your wholeness. I hope I have done that even in the smallest of ways this year.

In the northern hemisphere, we're approaching the end of a cycle and a time of harvest, of both physical and spiritual crops. When the seasons shift, my attention turns to life’s ebb and flow--letting go and allowing. Nature shows me the world is always changing. I also experience different seasons in my life.

This time of year marks a time of giving thanks for the blessings and challenges in our life This is the perfect time to reflect on what we're grateful for and make a conscious effort to show appreciation to people in our lives.

Feeling gratitude isn’t just something to experience once a year at Thanksgiving. Counting our blessings is an important part of an everyday routine! Gratitude is a powerful force during the most difficult times.

Expressing gratitude has the power to improve every single area of life. Psychologists have extensively researched gratitude and find it fosters joy, abundance, and is among the main focuses of positive psychology. Evidence also suggests that people who regularly practice gratitude tend to be healthier, more resilient, and less depressed.

Gratitude is closely linked to appreciation. Saundra Schock,
helps shed light on the similarities and differences. Most people use gratitude and appreciation interchangeably. I know I did before researching this blog post. Most dictionaries define gratitude as the quality of being thankful and a readiness to show appreciation.

In other words, gratitude is more of a feeling or mindset. And appreciation is action based on feelings of gratitude. Gratitude is the foundation that allows appreciation to flourish. Appreciation is recognizing and acknowledging the good in someone or something.

The roots of all goodness lie in the soil of appreciation for goodness.
                                                                                    The Dalai Lama

According to Linda Fitch, Shaman and Coach, although similar, appreciation has a higher vibration than gratitude. The state of appreciation has a higher frequency. In fact, love and appreciation share the same vibrational essence. The state of appreciation and love share the same vibrational frequency. The vibrational frequency of appreciation connects you to your soul…and to Source.The subtle shift in mindset from gratitude to appreciation requires presence, reflection, and action that acknowledge who and what we're grateful for.

When we cultivate appreciation, it shifts our focus and opens up endless possibilities.  In the realm of personal growth, appreciation is like a nurturing soil for seeds of self-love and acceptance. Appreciation is expansive; when we extend and receive it, our compassion for self and others grows.

I believe that appreciation is a fundamental human need. We all need to feel appreciated, seen, and valued. We all need to know that we're important in other people's lives.  Appreciation helps us see our own (and others') strengths, recognize our progress, and embrace our imperfections with compassion. By appreciating ourselves and each other for who we are, we create space for growth, healing, transformation, belonging and connection.

Appreciation is like a secret treasure chest of happiness that we all possess within ourselves. It has the power to hold a world of joy and contentment. But how do we cultivate this power? Well, fret not, for I have some practical tips up my sleeve.

Let us awaken and feel alive with joy and appreciation for the gift of this life.
                                                                 Brendon Burchard

I recently attended a workshop about showing appreciation in the workplace. I took the 5 Languages Quiz and discovered that I have a strong preference for receiving appreciation from words of affirmation (verbally and in writing) and tangible gifts.

The workshop was based on the principles found in Gary Chapman's books, The 5 Languages of Love and The 5 Languages of Appreciation in the Workplace which give insights into how relationships in families and in the workplace flourish.  In his research and experience with clients, he noticed that patterns of giving and receiving love and appreciation emerged and meaningful connections are deepened with specific ways of expressing love and appreciation. He developed five key ways to express love and appreciation:
*Words of Affirmation
*Quality Time
*Acts of Service
*Tangible Gifts
*Physical Touch
Appreciation can be shown using one or more of the 5 Languages. He also discovered the importance of knowing one's language preference.

How do you like to be appreciated? Think of a time when someone appreciated you. The time when can be from a friend, family member, or colleague. Describe how the person showed you appreciation, i.e., Words, Time, Service, a Gift, and/or Physical Touch. How did you feel? What did you notice in your body?

You're likely to express appreciation in the ways that you prefer receiving appreciation. According to Karl Moore it's the one we're best at giving. He goes on to say that appreciation is most meaningful when we show it in the way that the person prefers receiving it.  Once you've learned the 5 languages, stretch yourself, discover how others like to receive appreciation.

Appreciation is like a secret treasure chest of happiness that we all possess within ourselves. It has the power to offer a world of joy and freedom. Appreciation is the key to shifting energy from constriction to expansion. Do you appreciate whatever happens? Can you show appreciation for the highest good of all, including yourself? Can you see this adventure called life through the eyes of  appreciation?

This Co-Creative Mandala, "Appreciation" is from a photo of staghorn sumac (symbolizes expansion) and is associated with the root, sacral, heart, throat and crown chakras. It reminds us to appreciate all life's blessings--even if it's hard to see the gift in the moment. Live in appreciation for being alive - being here this moment, in this body, on this earth.

Appreciation transforms your life,
moment by moment.

Appreciation Exercise
Intention:
The real power of the exercise is the intention you place behind it. Start your day with gratitude and by setting the intention that you are dedicating time for self-care, to allowing Appreciation and awakening to Freedom.  Create a space in your experience into which a spirit of Appreciation can emerge.

Why choose Appreciation?

Connecting to this dimension allows you clear access to the wisdom and support of your guides, your power animals, your angels. Appreciation gives you a direct link to Source. When you step into the flow of Source…living in this state of appreciation…you are connected to the sacred.

The Appreciation Exercise:
Allow yourself plenty of time to complete this exercise. You can use this exercise throughout the day and the weeks and months ahead.   Remember, as you co-create this exercise, be gentle with yourself as you discover what nurtures and sustains you.

Before you begin the exercise:
There are two parts to this exercise. You'll need paper, pen, pencil, color crayons, colored pencils, and/or a journal. I invite you to write, draw, color, and/or create music that reflects your experiences as you complete each step.

Preparation:
Invest time toward moving into stillness.Create your sacred space. Light a candle. Create an altar that contains items that bring you joy, delight, and peace. Include items that reflect the season--fall leaves, colorful flowers, gourds.

Take a few deep breaths to ground & center.

When you are ready, invite any subtle colleagues, allies, your guides and helpers to join you in your sacred space. Wait a moment for that connection and alliance to form.

Part 1: Power of Mandala Meditation
Incorporating mandala meditation into your routine gives added support to your journey towards Appreciation. Mandalas are sacred geometric patterns that can help focus the mind, induce a sense of calm, and unlock deeper levels of self-awareness.

Step 1: Sit comfortably, read and reflect on the Kindness mandala description and message. Let your gaze fall gently on the mandala. Take a few moments to observe its intricate details and patterns. Then, gently close your eyes and bring the image to your mind's eye. As you visualize the mandala, allow your attention to rest on each shape and color, observing, without judgment,  any thoughts,
emotions, or sensations that arise. Use your breath as an anchor, returning to it whenever you find yourself getting distracted.

Step 2: Ask yourself: What message does the mandala have for me? What does it want me to know? How can I incorporate Appreciation into the mandala of my life?

Continue this practice for at least 10 minutes, gradually increasing the duration as you become more comfortable.

Step 3: Journal about any thoughts, feelings, or insights you have.

Part 2: Cultivating Appreciation
Step 1 - Gratitude Practice
Expressing gratitude is a powerful way to invite Appreciation into our lives. Gratitude is the foundation of Appreciation. Take a few moments to reflect on the blessings and abundance that have come your way so far this year. Write down at least five things you're grateful for, whether it's the support of loved ones, the beauty of nature, the opportunities you've been given, or the challenges you've faced.

Step 2: Self Appreciation
Create an Appreciation List of 10 things, qualities, attitudes, etc. that you appreciate about yourself. Add to it daily; read it often.How will you show your appreciation for yourself?

Step 3 : Create an Appreciation List
Think of people in your life that you appreciate. Be specific, i.e., what did they do or say that you appreciate about them? Example: I'm grateful for your friendship. I appreciate that you reach out in texts, on the phone, or in emails to let me know
you're thinking about me.

Step 4: Create an Action List
Review your Appreciation List and choose one person that you'd like to show appreciation. Think about how they might like to receive appreciation. If you don't know, it's okay to do some sleuthing to find out. Show your appreciation using one or more of the 5 languages. Continue choosing a person on your list.

In the days and weeks ahead, continue to keep a journal that includes your gratitude list, self-appreciation, appreciation for others, and the ways you show your appreciation for yourself and others.

By combining the power of appreciation and gratitude, we elevate our emotional well-being, foster deep connections with ourselves and others, and embrace a transformative mindset that allows for the evolution of consciousness. So, let us embrace both appreciation and gratitude and create a life filled with joy, purpose, and  freedom.

Wishing you the blessings of the season.

Peace and joy

Kindness expands the light within us and reaches out to touch the light in others as well, giving us all a glimpse of the glow that has the power to enlighten our world.
                                                                              Anonymous

Welcome back to our Co-Creative Mandalas blog!

Each month, we share insights, inspiration, and all the ways the cycles of the Great Mandala uplift and support you.  We draw upon the metaphors and messages of each season to explore and celebrate our individual and collective journeys toward Freedom.

The Co-Creative Mandalas have a vibration that represents something about the natural world and the energy in the universe at this current time.
 
This month's mandala is Kindness

Welcome to the Heart of Fall!

The changing seasons have long been associated with profound shifts in energies and moods. As autumn unfolds and darkness descends earlier, we find ourselves seeking warmth and connection. October, nestled in the heart of fall, serves as a transition between the light-filled summer and the introspective winter. These cycles, marked by the solstices and equinoxes, offer us an opportunity to connect with nature and reflect on the ever-changing nature of life itself.

In just a few days, on Halloween,  we'll reach the half-way point between fall equinox and winter solstice when, according to different cultures and ancient traditions, the veil between the seen and the unseen worlds is more transparent allowing for greater spiritual connection and insight. The time leading up to, on, and a few days beyond Halloween invites us to embrace our own sense of wonder and magic. It encourages us to explore the realms beyond the ordinary, where anything is possible. This is the perfect time to reflect on our actions and make a conscious effort to bring kindness to the forefront.

Kindness is a natural instinct, a way we connect with one
another, a response of an open heart, and like a muscle, with practice, our kindness instinct becomes stronger.

Currently, many people are experiencing a world full of chaos and disorder.  Individually and collectively we're facing profound challenges, testing our resilience and perseverance as a global community. Out of these shared experiences, something beautiful is growing — our impulse to be kind to one another. In a world that can sometimes feel cold and disconnected, acts of kindness hold the power to warm hearts, bridge gaps, and build lasting connections. There couldn't be a more perfect time to focus our energy and intentions on kindness.

As the leaves change color and the air turns crisp, October serves as a reminder to choose the magic and wonder of kindness.  We have an opportunity to amplify our acts of kindness toward ourselves and others and spread joy to those around us--near and far. Whether it's volunteering at a local non-profit or reaching out to a friend in need, let's make commitment to cultivating kindness and spreading love.

Maybe we can’t change everything wrong with the world by being kind, but we can change the worlds of the people around us. Who knows what those people might accomplish once they experience the power of kindness.

A single act of kindness throws out roots in all directions, and the roots spring up and make new trees.
                                                                        Amelia Earhart

We know that kindness is a powerful force that has the ability to transform lives and bring joy to both the giver and receiver. It's simple acts that hold within it a great deal of magic and wonder.

Through understanding and embracing kindness, we can open our hearts to love and create a positive impact on those around us and on the world. At its core, the heart of kindness is based in love, connection, authenticity, generosity, compassion, and a genuine willingness to make a positive impact on the lives of those around us in both big and small ways.

I believe we're kind beings by nature, driven by an innate desire to alleviate suffering and promote well-being. Our capacity to extend kindness to others, whether in human or non-human form, is a testament to the interconnectedness that binds us all.

Kindness is not something we need to force or acquire; it
already resides within us, waiting to be awakened and
expressed.

Kindness changes everything!

To truly experience the wonder of kindness, it's important to intentionally integrate kindness rituals into our daily lives. These rituals can be as simple as expressing gratitude, sending loving-kindness to others, or performing random or intentional of acts of kindness. By consciously engaging in these acts, we create a ripple effect of love, generosity, connection,  and compassion that not only benefits others but also nurtures our own well-being.

Serving our communities, supporting charitable causes, or
simply lending a listening ear can uplift not only those we assist but also our own spirits. Kindness is present in the simple choices we make, the intentions we set, and the way we treat ourselves and others. By nurturing our innate kindness and allowing it to guide our actions, we not only bring joy and well-being to those around us but also find a profound sense of fulfillment and contentment within ourselves.

Kind gestures don't need to be grand; they can be as simple as holding the door for someone. Even small acts of kindness can illuminate the darkest corners and create a world filled with love and compassion. I am inspired by this Cincinnati man who has set out to bring 143 acts of kindness to his community.

Kindness is closely linked to the power of love. When we choose to be kind, we open our hearts to love and invite it to flow freely within and around us. Love has the power to heal, inspire, and connect us on a deep level. Through acts of kindness, we tap into this transformative energy and create a positive impact on our own lives and the lives of others.

We know being kind is nice for others, but did you know it
boosts your own well-being, too? Research shows that kindness increases satisfaction, decreases pain, and even affects your health for the better. Just a few kind acts a week can reduce stress, and can help you live a longer, happier life.

 Kindness is your soul choosing to add a balm, rather than a fuel, to the realm of suffering.
                                                                        Alana Fairchild

At any time, we can make the choice to act from the best place within ourselves. As you know, the energy of kindness flows both ways.  To the one giving the kindness and the one receiving so that ultimately both people are receivers and givers, indistinguishable..  

That’s the magic and wonder of kindness.

You might also consider incorporating "Metta", loving-kindness meditation into your daily kindness rituals. This practice extends kindness to you, your loved ones, people you might have difficulty with, and to the world. I've found it to be particularly comforting when I watch the news.

In one study research shows that people who consistently incorporate this evidence based practice experienced positive results. These impacts include improved emotions, life satisfaction, self-compassion, interpersonal interactions, and self-reassurance.

To practice kindness toward all is to remember the natural interplay between darkness and light, the fragility of life circumstances, and the possibility of accessing a hidden wholeness.
                                                                    Sharon Salzburg

While giving kindness brings great satisfaction, it's equally important to be open to receiving kindness from ourselves and others. Have you heard the saying, "Be your own best friend?" I believe there’s a lot of wisdom behind those words!

It’s always good to be kind and to support ourselves on every level -- mind, body, and spirit.

Just the simple gesture of placing your hand on your heart and saying to yourself, “I am here for you” is a great act of kindness and allows the unexpected joys of life to be felt when you least expect them.

By being kind to ourselves and receiving kindness from
others--with gratitude and appreciation, we allow ourselves and others to experience the joy of giving.

In my journey of exploring kindness, I’ve come to realize that it often reveals itself in the simplest, most unexpected moments  in everyday life. It’s during those unassuming instances that the true essence of the magic and wonder of kindness shines through, reminding us of our inherent compassion as human beings.

Take, for example, the time when I took a wrong exit door at an unfamiliar airport and found myself lost. On most days I would be unperturbed by such a annoying and mundane experience. That day, I was preoccupied with an urgency to see my dad, who had recently been admitted to the hospital. There I stood, surrounded by my baggage (a metaphor?), not knowing which direction to go--no sign posts to guide me.  I closed my eyes, tears streaming down my face, feeling the weight of the moment. When I opened my eyes, a kind looking, elderly man appeared in front of me. Literally, he just appeared, seemingly out of thin air. His soothing voice asked "Can I help you"? I immediately relaxed, welcoming his kind words of support as he pointed me in the right direction. I thanked him, turned to
gather my luggage, and just as quickly he disappeared. His was a small act, that had a huge impact. It speaks volumes about our innate capacity for kindness and the responsibility we feel towards each other.

However, many of us struggle with receiving kindness due to various barriers we may have constructed and beliefs we hold on to. Let's explore these barriers and find ways to overcome them.

One common barrier to receiving kindness is a sense of
unworthiness. We may feel that we don't deserve kindness or that we are not worthy of love and care. This self-limiting belief can prevent us from fully experiencing the wonder of kindness in our lives. To break down this barrier, it is important to cultivate self-compassion and practice self-love. By recognizing our own worthiness, we open ourselves to receive kindness with an open heart.

Another barrier to receiving kindness is a fear of vulnerability. We may have built walls around ourselves to keep us safe and protect us from hurt and disappointment. However, in doing so, we also shield ourselves from the love and kindness that others have to offer. And, that we can offer to ourselves. To overcome this barrier, it is essential to acknowledge and honor vulnerability, see it as a strength,  and trust in our goodness and the goodness of others. By allowing ourselves to be seen and accepting help when it's offered, we create opportunities for kindness to enter our lives.

If you hear yourself being mean to your sweet self, stop. Replace it with kindness. Watch the effect. You flower.
                                                                          Geneen Roth

One powerful tool that can help us overcome barriers to receiving kindness is EFT-Tapping, It's a simple yet effective way to clear blocks in our energy system, shift our mindset,  and allow kindness to flow into our lives. Contact me if you'd like more information.

Kindness holds within it beautiful magic and wonder. By
practicing kindness rituals, opening our hearts to love, and
overcoming barriers to receiving kindness, we can experience the transformative power of kindness.

This Co-Creative Mandala, "Kindness" from a photo of marigolds (symbolizes grace), zinnias (symbolizes love), and purple statice (symbolizes wonder)  is associated with the sacral, solar plexus, heart,  and crown chakras. It reminds us that every impulse in the universe moves in the direction of love. When you open your heart to love instead of closing it in fear you offer service to the world and live your life purpose.

Kindness is the language of my heart.  My thoughts, words, and actions bless me and all those along my path.

Kindness Exercise:
Intention:

The real power of the exercise is the intention you place behind it. Start your day with gratitude and by setting the intention that you are dedicating time for self-care, to allowing Kindness and awakening to Freedom.  Create a space in your experience into which a spirit of Kindness can emerge.

Why choose Kindness? I read recently that the morning affirmation, the question we can ask ourselves before we get out of bed is "How can I be kind today"? has a far-reaching impact. That simple question reminds us that we can make the world a better place one small act of kindness at a time. Not only do we feel the warmth that comes from helping ourselves, each other, and the world, we make our homes, communities, the planet better when we extend kindness.

The seasonal cycles play a significant role in our daily lives, influencing our moods, energy levels, and overall well-being. By aligning ourselves with the natural rhythms of the Great Mandala, we can enhance our sense of connection. This time of year marks a time of access to the power of the unseen world. This is the perfect time to reflect on our actions and make a conscious effort to bring kindness to the forefront.

The Kindness Exercise:
Allow yourself plenty of time to complete this exercise. You can use this exercise throughout the day and the weeks and months ahead.   Remember, as you co-create this exercise, be gentle with yourself as you discover what nurtures and sustains you.

Before you begin the exercise:

There are two parts to this exercise. You'll need paper, pen, pencil, color crayons, colored pencils, and/or a journal. I invite you to write, draw, color, and/or create music that reflects your experiences as you complete each step.

Preparation: Invest time toward moving into stillness.

Create your sacred space. Light a candle. Create an altar that contains items that bring you joy, delight, and peace. Include items that reflect the season--fall leaves, colorful flowers, gourds. Take a few deep breaths to ground & center.

When you are ready, invite any subtle colleagues, allies, your guides and helpers to join you in your sacred space. Wait a moment for that connection and alliance to form.

Part 1: Power of Mandala Meditation
Incorporating mandala meditation into your routine can greatly support your journey towards Kindness. Mandalas are sacred geometric patterns that can help focus the mind, induce a sense of calm, and unlock deeper levels of self-awareness.

Step 1: Sit comfortably, read and reflect on the Kindness mandala description and message. Let your gaze fall gently on the mandala. Take a few moments to observe its intricate details and patterns. Then, gently close your eyes and bring the image to your mind's eye. As you visualize the mandala, allow your attention to rest on each shape and color, observing, without judgment,  any thoughts, emotions, or sensations that arise. Use your breath as an anchor, returning to it whenever you find yourself getting distracted.

Step 2: Ask yourself: What message does the mandala have for me? What does it want me to know? How can I incorporate Kindness into the mandala of my life?

Continue this practice for at least 10 minutes, gradually increasing the duration as you become more comfortable.

Step 3: Journal about any thoughts, feelings, or insights you have.

Through regular mandala meditation, you will cultivate a sense of inner harmony, clarity, and tranquility.

Part 2: Cultivating Kindness
Step 1 - Gratitude Practice
Expressing gratitude is a powerful way to invite kindness into our lives. Take a few moments to reflect on the blessings and abundance that have come your way so far this year. Write down at least five things you're grateful for, whether it's the support of loved ones, the beauty of nature, or the opportunities you've been given.

Step 2 - Five Kind Things
Try doing 5 kind things for yourself and other people—all in one day. It doesn’t matter if what you do is big or small, and more variety can make this exercise more impactful.

Your kind acts can be for different people, and people don't need to know about them. For example you could:

--smile and offer an unexpected compliment   to someone
--pick up litter that you did not drop
--help a friend with a chore
--provide a meal to a person in need
--practice loving-kindness meditation

Remember to choose kindness for yourself, too. Simple acts of kindness could include:

--taking a walk
--doing the CPR breathing exercise (in breath, say "I am"...out breath say "Calm"; in breath say "I am"...out breath say "Peaceful"; in breath, say "I am"...out breath say "Relaxed")
--asking yourself..."What is the kindest thing I can do for myself right now", listen, then do it.

After each kindness, write down what you did in a few sentences, and how the experience made you feel.

Let's embrace spreading love and kindness, and create a ripple effect of positivity that extends within, to our communities, and to the world.

May you know the magic and wonder of kindness today and everyday.

All good experiences in daily life add to the harmony of the brain function: good music, good food, good rest, good environment. Everything which is favorable to life does make life more harmonious.
                                                           Maharishi Mahesh Yogi

Welcome back to our Co-Creative Mandalas blog!

Each month, we share insights, inspiration, and all the ways the cycles of the Great Mandala uplift and support you.  We draw upon the metaphors and messages of each season to explore and celebrate our individual and collective journeys toward Freedom.

The Co-Creative Mandalas have a vibration that represents something about the natural world and the energy in the universe at this current time.
 
This month's mandala is Harmony

Happy Autumnal Equinox!

As the Great Mandala rotates through its seasonal cycles, we find our lives shaped by the rhythms it generates.

Are you ready to step into the dance of harmony with the autumnal equinox?

The arrival of the autumnal equinox, on September 22nd or 23rd depending on where you live in the northern hemisphere,  announces a shift in our seasonal energy, bringing balance to our lives through nature's display of harmony.

Autumn is the time for gathering your energy and for allowing your energy to turn inward.

After a busy summer, filled with growth and activity, now's the time to ease up, take a breath, and collect and calm yourself.  By going inward and connecting to your essential self, to the beauty and biorhythms of nature, to the present moment, and to infinite spirit you allow the healing blessings of autumn to fill your life.

Perhaps you experience a sense of serenity, an instinctual need to prepare for the winter ahead. Just as the natural world begins dropping its old leaves to make way for new growth, you, too, might find yourself releasing things in your life. What are you letting go of that no longer serves your spiritual growth?

The most ancient spiritual wisdom was centered around the predictable shifts in seasonal rhythms that govern all of life, including the autumnal equinox. With mindful awareness, we can draw on a multitude of healing blessings inherent to each season of the Great Mandala.

The evolution from summer's vibrant energy to autumn's calm serenity can be likened to the yin yang philosophy. The word "equinox" literally means "equal night." The fall equinox balances light and darkness, yin and yang, masculine and feminine--inviting us to do the same.

The human condition reminds us that it's completely natural to have periods of both stability and challenge, and the fall season invites us to find harmony by accepting these ebbs and flows.

Just like the vernal equinox in the spring, the fall equinox is a time of new beginnings. In the spring, nature's invitation is toward growth and light. Now, we're invited to reflect, rest, and release as we enter a season of increased darkness.

When you're in harmony with the autumnal equinox, you’ll realize that it’s the perfect time to reflect on the intentions you set at the beginning of the year, and the seeds you planted and tended throughout the spring and summer.

Among the characteristics of autumn are releasing and harvesting. The trees surrender their lush greenery, demonstrating the art of letting go. This is the time to reap the rewards of your hard work. Just like farmers who harvest their crops, you can use this as the time to celebrate your accomplishments and gather your personal "crop" of successes. In parallel, I'm witnessing my gardens reward my perseverance with bounty and abundance, as the plants and flowers lose their vibrancy. This poignant moment can provide inspiration to reflect upon what I can release and harvest within myself.

These are both challenging and enlightening times. We have opportunities this fall to explore what we want to harvest, what we want to leave behind, and the intentions we envision for the rest of the year. Life is inviting us to be more aware than ever of what we’re creating with our thoughts and beliefs, and new perspectives on our divine nature are presenting themselves.

I asked the leaf whether it was frightened because it was Autumn and the other leaves were falling.
       The leaf told me... “No. During the whole spring and summer I was completely alive. I worked hard to help nourish the tree, and now much of me is in the tree. I am not limited by this form. I am also the whole tree, and when I go back to the soil, I will continue to nourish the tree. So I don’t worry at all. As I leave this branch and float to the ground, I will wave to the tree and tell her, ‘I will see you again very soon.’
         That day there was a wind blowing and, after a while, I saw the leaf leave the branch and float down to the soil, dancing joyfully, because as it floated it saw itself already there in the tree. It was so happy. I bowed my head, knowing that I have a lot to learn from the leaf because it is not afraid ... it knew nothing can be born and nothing can die.”
        I share this “Leaf Wisdom” story today as I am also contemplating my own progression along this unique & wonderful life path.
                                                                                  Thich Nhat Hanh 

So, are you ready to step into the dance of harmony with the autumnal equinox?

Our practices offer ways of living in harmony. When we bring our practices off the cushion and into the world we are often confronted with difficult and uncomfortable truths in our personal or professional lives and in our society. Whether it's our interpersonal relationships, climate catastrophes or the social, economic and racial injustices surrounding us, by grounding ourselves in the practices of harmony we have the opportunity to experience well-being while meeting life as it is.

Aligning ourselves with nature's ceaseless cycles calls for embracing these experiences, not resisting them. It's essential to transition through this period with grace and adapt our lifestyle to stay in sync with the energy of autumn. Practicing mindfulness, incorporating seasonal foods into our diet, getting an adequate amount of rest, and nurturing our creative and introspective sides can assist in achieving this.

Ahhh, welcome to autumn!

Along with the daily practices, I like to add a little fall fun to my routine.

I don’t know about you, but I can’t wait to get my hands on some gourds and arrange them in a cornucopia basket on my dining room table. I’m about to head up to the attic right now to find that basket, dust it off, and fill it with an ornate assortment of gourds. I usually throw some multi-colored leaves into the mix, all haphazard, like a crisp fall breeze just blew through the house.

It's  going to look so seasonal when I bring the fall energy into my environment.

Closer to Halloween, my partner will get to work on carving pumpkins while I'm creating an outdoor display of corn stalks, hay, and carved Jack o' lanterns along with a few different sized pumpkins.

When my guests come over they won't have to guess that it's fall.

Finally, I'll throw on my favorite flannel shirt, change the summer sheets to flannel ones, add an extra blanket,  pull up the quilt that's been neatly stored at the end of the bed and start wearing my flannel nightgown (I'm sensing a L L Bean theme). The house will be filled with the aroma of soups and stews, pumpkin muffins, and mulled cider.

What fall rituals and routines are you looking forward to?

As the season unfolds its rich tapestry, we're reminded of the harmony in the consistent patterns of life: change, balance, release, and harvest. By aligning ourselves with these patterns, we might uncover a deeper understanding of our existence and the role we play in this grand cosmos.

Harmony begins with each person and inspires others as it spreads, uniting all the world’s people to live and thrive in peace and cooperation.

We're meant to live in harmony. I hold that vision and offer service as a way to make world harmony a reality for all of us.

This Co-Creative Mandala, "Harmony", from photographs of phlox (symbolizes harmony), daisy (symbolizes new beginnings), delphinium (symbolizes transitions), and Queen Anne's lace (symbolizes refuge) is associated with the heart, throat, third eye, and crown chakras. It reminds you when you remember you are already whole and complete--you can acknowledge, honor, and accept the ebb and flow of life. When you're aligned with your true nature, you're free.

Every action I take can contribute to harmony.

Harmony Exercise:
Intention:

The real power of the practice is the intention you place behind it. Start your day with gratitude and by setting the intention that you are dedicating time for self-care, to allowing Harmony and awakening to Freedom.  Create a space in your experience into which a spirit of harmony can emerge.

Achieving harmony in our lives is a continuous journey that requires intention, attention, and practice. By embracing certain rituals and practices, we can cultivate a sense of balance and peace within ourselves and in our surroundings.

The seasonal cycles play a significant role in our daily lives, influencing our moods, energy levels, and overall well-being. By aligning ourselves with the natural rhythms of the Great Mandala, we can enhance our sense of harmony and connection. The fall equinox, in particular, marks a time of balance, as the length of the day equals that of the night. It is a perfect opportunity to pause, reflect, and set intentions for the upcoming season.

The Harmony Exercise:
Allow yourself plenty of time to complete this exercise. You can use this exercise throughout the day and the weeks and months ahead.   Remember, as you co-create this exercise, be gentle with yourself as you discover what nurtures and sustains you.

Before you begin the exercise:

There are two parts to this exercise. You'll need paper, pen, pencil, color crayons, colored pencils, and/or a journal. I invite you to write, draw, color, and/or create music that reflects your experiences as you complete each step.

Preparation: Invest time toward moving into stillness.

Create your sacred space. Light a candle. Create an altar that contains items that bring you joy, delight, and peace. Include items that reflect the season--fall leaves, colorful flowers, gourds. Take a few deep breaths to ground & center.

When you are ready, invite any subtle colleagues, allies, your guides and helpers to join you in your sacred space. Wait a moment for that connection and alliance to form.

Part 1: Power of Mandala Meditation
Incorporating mandala meditation into your routine can greatly support your journey towards harmony. Mandalas are sacred geometric patterns that can help focus the mind, induce a sense of calm, and unlock deeper levels of self-awareness.

Step 1: Sit comfortably, read and reflect on the Harmony mandala description and message. Let your gaze fall gently on the mandala. Take a few moments to observe its intricate details and patterns. Then, gently close your eyes and bring the image to your mind's eye. As you visualize the mandala, allow your attention to rest on each shape and color, observing, without judgment,  any thoughts, emotions, or sensations that arise. Use your breath as an anchor, returning to it whenever you find yourself getting distracted.

Step 2: Ask yourself: What message does the mandala have for me? What does it want me to know? How can I incorporate Harmony into the mandala of my life?

Continue this practice for at least 10 minutes, gradually increasing the duration as you become more comfortable.

Step 3: Journal about any thoughts, feelings, or insights you have.

Through regular mandala meditation, you will cultivate a sense of inner harmony, clarity, and tranquility.

Part 2: Cultivating Harmony
Step 1 - Gratitude Practice
Expressing gratitude is a powerful way to invite harmony into our lives. Take a few moments to reflect on the blessings and abundance that have come your way so far this year. Write down at least five things you're grateful for, whether it's the support of loved ones, the beauty of nature, or the opportunities you have been given.

Step 2 - Letting Go Ceremony
As the leaves change colors and gracefully fall from the trees, we're reminded of the importance of letting go.

In this step, create a symbolic ceremony to release any burdens, negative thoughts, or attachments that no longer serve you. You can write these down on pieces of paper and burn them, or simply visualize letting go as you take deep breaths and then exhale and release.

Step 3 - Setting Intentions
With a clear space created by your gratitude practice and letting go ceremony, it's time to set your intentions for this new season. Think about what you would like to cultivate in your life, whether it's a deeper sense of self-love, stronger relationships, or a healthier lifestyle. Write these intentions down and keep them somewhere where you can revisit them regularly.

Remember, the fall equinox energy is present for the next few days, so you can practice this exercise each day and then revisit it throughout the next few weeks.

Cultivating harmony in our lives is an ongoing journey that requires nurturing, practice, and dedication. By incorporating rituals like the fall equinox ritual and mandala meditation into your routine, you foster a deeper connection with yourself, your surroundings, and nature's rhythms. Through gratitude, letting go, setting intentions, and embracing the power of mandalas, you can create a harmonious space within and experience greater fulfillment and freedom in your life.

Wishing you the blessings of harmony today and throughout the season.

Our task must be to free ourselves from this prison by widening our circles of compassion to embrace all living creatures and the whole of nature in its beauty.
                                                            Albert Einstein

Welcome back to our Co-Creative Mandalas blog!

Each month, we share insights, inspiration, and all the ways the cycles of the Great Mandala uplift and support you.  We draw upon the metaphors and messages of each season to explore and celebrate our individual and collective journeys toward Freedom.

The Co-Creative Mandalas have a vibration that represents something about the natural world and the energy in the universe at this current time.
 
This month's mandala is Compassion

I hope this finds you in a place of joy and well-being.

As fall nears, the desire to turn inward and explore our spiritual depths grows. We're in the liminal space between summer ending and fall beginning. It's a "not quite" space...summer is not quite over and fall has not quite arrived. Yet, like me, you may feel the change nature, in the air, in the shadows and light, and in the energy that is emerging now as we move into the end of the growing season and into the upcoming harvest.

You may also notice the profound shifts in the energies around you--in the world. The planetary challenges we face are unprecedented, but within these trials lie opportunities for profound spiritual growth.

Many of us are sensing that the vibration of the planet is rising and with it apparent chaos (for many) and an invitation (for everyone) to perceive ourselves, our lives, each other, and the world in completely new ways. Opportunities for learning and transformation are nestled within every crisis.

Like many people, I believe there's something truly exceptional unfolding, and I love sharing this transformative journey with you.

Just as the rhythms of nature shift, this is a planetary and personal "liminal space"...a not quite space...between old patterns and beliefs and new ways of thinking and being. This is called a ‘bardo’ - in Tibetan culture,  a transitional time when something is dissolving and what will be is not yet clear.

If there’s ever been a time for us to explore how to deepen our compassion toward ourselves and each other, this is it.

When we accept ourselves as we are and we accept others as they are, we can look at ourselves and others with the eyes of compassion.
                                                               Thich Nhat Hanh

When you understand the transformative, healing power of compassion, you can dramatically shift the experiences of your life, the people in it, and the world itself.

Developing compassion helps us navigate and respond with loving kindness, rather than react along our same rigid patterns of thought. When you break free from your well-worn stories, you are able to respond with greater compassion. Compassion is a deeper kindness, a stabilizing that you can carry into all parts of your life.

One of the most beautiful things about compassion is that anyone can develop it. Anyone can nurture a practice that helps them connect more meaningfully with others, take time for themselves, and widen their sense of their purpose.

Compassion warms our awareness with qualities of tenderness, care, and connection. It also contains some of the qualities we've explored so far including Inspiration, Equanimity, and Generosity.

Standford Medicine, The Center for Compassion and Altruism Research and Education provides further insight into how compassion is defined by various sources.  Common threads that run through the different definitions include recognizing suffering, feeling empathy, and taking action to alleviate the suffering.

Although compassion, empathy, and sympathy are related, they are distinctly different. Sara Schairer describes the differences between empathy (feeling the suffering or positive emotions of others) and sympathy (understanding why someone suffers, i.e., feels grief).

She goes on to explain that compassion "takes empathy and sympathy a step further". When you see suffering you may feel either or both empathy and sympathy. Those emotions are   followed by a wish to see suffering end, and then by actions toward helping to relieve the suffering.

Unlike pity,  when we see ourselves and others as victims of circumstances, compassion has its basis in awareness of the suffering combined with the heartfelt desire to alleviate the suffering, followed by action. When love meets pain it becomes compassion. Jack Kornfield

Compassion fosters emotional and spiritual freedom, for ourselves, each other, and all beings.

If you want others to be happy,
practice compassion.
If you want to be happy,
practice compassion.
                                                                                  The Dalai Lama
                                                                           The Art of Happiness

In Western culture, compassion is mainly focused on alleviating the suffering of others. While this perspective is one that brings compassion to many,  in Buddhist traditions, "it is considered equally important to offer compassion to the self". Without compassion AND self-compassion we lose sight of our interconnectedness.

Self-compassion, as distinct from compassion for others, involves treating ourselves kindly, as good friends we care about. Rather than continually judging and evaluating ourselves, self-compassion generates kindness toward ourselves along with learning to be present with the struggles of life. It helps us develop greater resilience when times are challenging. It motivates us to offer support to ourselves not because we’re victims, worthless or inadequate, but because we care about ourselves.

Christopher Germer, PhD is a clinical psychologist and lecturer on psychiatry at Harvard Medical School. He co-developed the Mindful Self-Compassion (MSC) program with Dr. Kristin Neff in 2010. This program has been taught to over 200,000 people worldwide. In an recent interview he said We're not alone, even if we may feel that way some times. Everyone is experiencing the human condition. We're all in this together...to thrive, grow, and evolve. I believe that's our purpose, that's what we're here for, to experience inner and outer Freedom; not to stay stuck.

Offering self-compassion rather than criticism, giving support in difficult moments, is an act of self-love that helps us handle distress with greater ease and lessens our suffering.

When you make a commitment to your evolution of consciousness, even in the midst of obstacles,  self-compassion  helps you live in accord with your core values even when challenging conditions pull you away from remembering and believing in your Wholeness.

Every act of compassion and self-compassion makes a difference.

Acts of compassion can be simple. Have you ever slowed down during your busy day to help someone without expecting anything in return? Or perhaps, there were moments when you treated yourself kindly instead of beating yourself up for making a mistake?

A prayerful thought, an uplifting Facebook post,  or simple blessing can make a powerful difference in someone’s life. Other times, we may take more direct action by listening to someone deeply as they share the concerns of their heart, or volunteering to drive them somewhere or complete errands for them.

On a global scale, you may choose to check out organizations like Charter for Compassion.   This grassroots organization extends compassion around the world through programs, initiatives, and education.  

Whatever form your compassionate actions take, as a member of the human family, when you see suffering you are inspired and motivated to be of sacred service, to help however you can and bring love and care to others and to yourself.

Giving compassion and receiving it might well be two sides of the same coin. It's a perpetual circle— we show compassion to others, and in return, we feel appreciated and happy, leading us to be more compassionate, hence creating an upward spiral. In the process, we also learn to be compassionate towards ourselves. Remember, it's important to give to yourself what you work to give others.

Is compassion a superpower--"an essential spiritual quality that allows us to feel connected with all life and helps us to work for the common good"? I believe the answer is Absolutely! When we draw our attention to the best examples of compassion for self and others, we witness the type of power that truly enriches lives and cultivates a strong emotional and spiritual foundation.

So, are you ready to harness the power of compassion and witness the profound changes it can bring in your life? Remember, demonstrating compassion isn't only about undertaking grand gestures; it's about those little acts of kindness towards self and others that we infuse in our daily routine that make a difference in our lives and in the world.

I invite you to embrace compassion for yourself and others today and step into a future filled with emotional strength, spiritual freedom, and a connected universe.

This Co-Creative Mandala, "Compassion" from a photo of dahlias (symbolizes grace and inner strength)  is associated with the root, heart, throat, third eye and crown chakras. It reminds us that one person can make a difference. When we remember our wholeness, we remember that each of us is doing the best we can. Even the smallest gesture can be the spark that ignites our inner light to shine brighter.

I shine when I am kind, warmhearted, and show compassion to myself and others. I shine my brightest when I use my unique talents to help make the world a better place.

Self-Compassion Exercise:
Intention:

The real power of the practice is the intention you place behind it. Start your day with gratitude and by setting the intention that you are dedicating time for self-care, to allowing self-compassion and awakening to Freedom.  Create a space in your experience into which a spirit of compassion can emerge.

The Self-Compassion Exercise:
Allow yourself plenty of time to complete this exercise. You can use this exercise throughout the day and the weeks and months ahead.   Remember, as you co-create this exercise, be gentle with yourself as you discover what nurtures and sustains you.

Before you begin the exercise:

There are two parts to this exercise. (You'll need something to write with, paper or a journal, colored pencils, markers, etc.)

Part 1: Invest time toward moving into stillness.

Create your sacred space. Light a candle. Create an altar that contains items that bring you joy, delight, and peace. Take a few deep breaths to ground & center.

When you are ready, invite any subtle colleagues, allies, your guides and helpers to join you in your sacred space. Wait a moment for that connection and alliance to form.

Next, invest some time for reflecting on the Compassion mandala. Re-read the paragraph that gives information about the mandala meaning.

Let your gaze fall softly on the mandala. Use one or all of the  following prompts for connecting your energy to the energy of the mandala:

What message does it have for you? How will you surrender to Compassion? How will honoring Compassion support your journey toward Freedom?  How will you nurture the mandala of your life? How will you practice self-care and self-compassion and welcome Compassion into your awareness?

Part 2: Self-Compassion Break

Dr. Kristin Neff, who pioneered the research into self-compassion offers the Self-Compassion Break, a simple three step process that can be used any time you're feeling stressed or experience suffering.

This is a way of practicing mindfulness – expressing your deep wish that you be well...by tuning into your experience without judgment, neither suppressing nor exaggerating it.

Calling to mind a stressful event, apply the following steps. There's no need to hurry. Take all the time you need.

1. Recognize and acknowledge the suffering: "this is a moment of suffering"...without judgement.

2. Honor Common Humanity – "others have felt this way"--the ability to realize that your personal experiences have happened to many other people.

3. Offer Self-kindness – "I'm here for you"..."I care about you"...being gentle towards yourself. Give yourself a gentle, soothing hug.

If you prefer, you can follow along with Dr. Nefff's short audio.

Over the next days and weeks, use the Self -Compassion Break whenever you're feeling stressed.

For a more in-depth exploration of self-compassion, check out these additional  exercises and resources.

May you enjoy the simple blessings of giving compassion to yourself and others.

This revolutionary act of
treating ourselves tenderly
can begin to undo
the aversive messages of a lifetime.
                                                                     Tara Brach

Welcome back to our Co-Creative Mandalas blog!

Each month, we share insights, inspiration, and all the ways the cycles of the Great Mandala uplift and support you.  We draw upon the metaphors and messages of each season to explore and celebrate our individual and collective journeys toward Freedom.

The Co-Creative Mandalas have a vibration that represents something about the natural world and the energy in the universe at this current time.
 
This month's mandala is Tenderness

How are you? How is you summer? Are you playing? Are you finding ways to weave self-care into the tapestry of you life?

Thus far, our journey around the Great Mandala has provided opportunities for exploring six qualities associated with our pathway to Freedom: Beginning in January with Inspiration, then moving through Equanimity, Emergence, Connection, Authenticity, and Generosity. Now, we consider Tenderness.  

While many of us may be well-versed in practicing kindness and compassion toward ourselves and others,  there's another component of  caring for ourselves and others that can take our connections to another level: Tenderness.

Although seemingly simple, giving and receiving tenderness is an intricate dance between the mind, body, and spirit. From boosting your psychological well-being to fostering tranquility and spiritual harmony, it plays an irreplaceable role in life.

Are you finding these days, in the midst of personal and collective challenges, it's sometimes difficult to feel calm, relaxed, or at peace when faced with challenges, obstacles to peace, and the suffering of the human condition?

If you’re feeling the heaviness of the world more acutely these days, you are not alone. Humanity is facing more uncertainty than ever.

In the past, when shift happened, I ignored (or diminished) the feelings that come with challenges and  mustered the energy to soldier on. This time, that's not happening. It's as if my mind, body, and spirit are saying "Enough"...it's time to stop, feel, and listen. It's time to "try a little (or a lot of) tenderness".

When you breathe and allow your body to relax, you generate the energy of mindfulness and with that energy you can embrace your suffering and hold it tenderly.

During recent conversations, I discovered that many of us are experiencing some degree of chaos that comes with changes and challenges (personally and collectively) that shape reality in a multitude of ways.  Of course, not all change results in chaos. Even so, change can be a bumpy road or bring you to a full stop. For one friend, it's the grief that comes with the death of a loved one. For another, it's the fear that comes with the diagnosis of a chronic, debilitating illness.  For me, it's the uncertainty the comes with not knowing what my business will look like in the future.

The natural, human impulse is to reach out--emotionally and physically when we see suffering. So, how can we help ourselves, and each other, to restore a quiet personal source of love and peace that blesses and empowers, and creates some ease for ourselves and each other in these bumpy days?

Every instance of tenderness is a way to remember and feel the presence and power of Wholeness.  In times of stress or hardship, there may be no greater comfort. Tenderness doesn't have a script. There is no right way or wrong way to do it.

Tenderness may enter your life as a random kindness or unexpected blessing, or as someone treating you with patience and understanding or you feel your heart softening when you experience or see images or hear stories of someone listening, holding sacred space, and communicating the incredibly healing message of "You're not alone". Tenderness can be a powerful and transformative experience.

Tenderness is gentle affection that's deeply personalized.
                                                              Kobe Campbell, MA, LCMHC

What does tenderness truly entail? At a glance, the act of giving and receiving tenderness might seem as simple as extending a gentle hug or holding someone's hand. However, when you look more deeply and tap into your mind, body, and spirit,  you'll realize it's a lot more than meets the eye. Tenderness requires a profound level of vulnerability.

Extending tenderness toward others is often easier than doing the same for ourselves. I'm reminded that growing up I wasn't taught to love and accept certain parts of myself, "those" parts that were unacceptable. But, I did experience tenderness, particularly from my grandmother. She gave both gentle, comforting physical touch and warmhearted words and actions.

My grandmother's expressions of tenderness were filled with warmth, kindness, and compassion. Even if I didn't name the emotions when I experienced her touch and her soothing voice, waves of gentle feelings flowed through my body.  She had a way of comforting me, so that I felt safe. I cherish many memories of all the ways she expressed tenderness, including teaching me the art of caring for and growing flowers. I also remember the two of us sitting in a big wing-backed chair, me snuggled close to her as she read the Sunday comics to me. I think I was three years old. That's just one of my many cherished childhood memories of her.

Those memories remind me that everyone starts out innocently, wanting to be welcomed, cherished, be deeply listened to, and looked at and treated with tenderness. When I look at this photo of my three year old self, my heart melts with tenderness toward her.

When you think back to your childhood, what are the tender moments that you remember? Perhaps it was your mother's loving arms around you when you were scared, or your father's proud smile after a small accomplishment. These are the seeds of tenderness, planted early in our lives, shaping our understanding and perception of tenderness, and of the world.

Do you equate tenderness with physical touch – a warm hug, a caring hand on your shoulder, or another's hand in yours? Or do you associate it more with gentle words, a compassionate glance, or selfless deeds done by loved ones? I think the answer is pretty subjective and personal because tenderness can be a mix of all these experiences - physical, emotional, and spiritual.

Tenderness is often considered to be the epitome of warmth, kindness, and compassion that encompasses both gentle, comforting physical touch and a warmhearted attitude.

Tenderness is a concept that is difficult to explain or define in a single word. In an article by  Stepanie Hertzenberg, she writes that the Tibetan Buddhist word for tenderness is tsewa (pronounced see-wa), radical tenderness. Tsewa has been translated to include "warmth" or "compassion", and an expression of open-heartedness.

She goes on to explain

Tsewa  expresses itself in many ways. It can be felt as kindness, compassion, generosity, tolerance, courage, resilience, mental clarity and a wide variety of other positive emotions. To Buddhists, true tsewa is seen as the source of all goodness in the world.

I truly believe it would solve a lot of the problems in the world if we could all learn to see the good in ourselves  and treat ourselves with tenderness—because we’d then be more apt to see the good in others and extend that same tenderness to them.

Showing Tenderness to  ourselves is as crucial as expressing it to others. It involves authentic self-acceptance, kindness, and care. Tenderness can manifest in self-nurturing practices like remembering your younger self, and embracing her with love and affection, enjoying a favorite hobby, spending time in nature, or even taking a nap. It's all about listening to and taking care of what your mind, body, and spirit need and paying attention to what you value, to what matters to you.

Research shows that experiencing and expressing tenderness has a profound impact on our overall well-being, be it emotional, physical, or spiritual. Emotionally, tenderness can help establish stronger connections, nourish self-esteem, and cultivate resilience when facing life’s hardships. Physically, acts of tenderness can lower stress levels, improve heart health, and boost the immune system. Spiritually, tenderness can foster a sense of belonging, enhance inner peace, and facilitate personal growth.

In the same vein, tenderness towards others includes lending a helping hand,  understanding their needs, and offering loving kindness.  Empathy, seeing through others' eyes, and demonstrating humanity toward others have their source in tenderness. Often, the most tender thing we can do for another is show respect and genuine interest by deeply listening. Tenderness strengthens relationships and fosters mutual understanding, respect, and deepens our connection with others.

Incorporating more tenderness in our relationships begins with practicing being more tender with ourselves. starting each day by tuning into what you need instead of what you have to do and then meeting and exceeding those needs for yourself.

Tenderness is both emotion and action and transcends physical touch - it is an emotional gesture that can profoundly impact your well-being as well as the well-being of people around you. Whether it's listening, lending a helping hand, or taking personal care, I invite you to cultivate, practice, and extend simple acts of tenderness for yourself and others in your daily life.

This Co-Creative Mandala, "Tenderness", is from a photograph of wisteria (symbolizes Divine love). The colors are associated with the heart, third eye, and crown chakras. It asks "How do you treat yourself?" Are you gentle and loving? When you are kind and loving toward yourself, you remember your wholeness, which helps others do the same.  

I treat myself and others with
a loving and tender heart.

Tenderness Exercise:
Intention:

The real power of the practice is the intention you place behind it. Start your day with gratitude and by setting the intention that you are dedicating time for self-care, to allowing Tenderness and awakening to Freedom.  Create a space in your experience into which a spirit of tenderness can emerge.

Every morning when you wake up, breathe in and get in touch with the miracle that is life. As you breathe in, you become aware once again that you have a body. There’s a kind of happy reunion between mind and body. It may take only a few seconds for you to become anchored back home, in the here and now. We have to be in the here and now in order to truly live our life.There are things that are wonderful, that can heal and nourish us. Tenderness puts us in touch with those things. That is the first function of tenderness: it brings us joy and happiness.

The Tenderness Exercise:
Allow yourself plenty of time to complete this exercise. You can use this exercise throughout the day and the weeks and months ahead.   Remember, as you co-create this exercise, be gentle with yourself as you discover what nurtures and sustains you.

Before you begin the exercise:

There are two parts to this exercise. (You'll need something to write with, paper or a journal, colored pencils, markers, etc.)

Part 1: Invest time toward moving into stillness.

Create your sacred space. Light a candle. Create an altar that contains items that bring you joy, delight, and peace. Take a few deep breaths to ground & center.

When you are ready, invite any subtle colleagues, allies, your guides and helpers to join you in your sacred space. Wait a moment for that connection and alliance to form.

Next, invest some time for reflecting on the Tenderness mandala. Re-read the paragraph that gives information about the mandala meaning.

Let you gaze fall softly on the mandala. Use one or all of the  following prompts for connecting your energy to the energy of the mandala:

What message does it have for you? How will you surrender to Tenderness? How will honoring Tenderness support your journey toward Freedom?  How will you nurture the mandala of your life? How will you practice self-care and self-compassion and welcome Tenderness into your awareness?

Part 2: Opening Your Heart to Tenderness

Contemplate "giving" tenderness in your life. Write about all the ways you give tenderness--to yourself and others. How does giving tenderness to yourself and others feel in your body? What do you notice about giving tenderness--your thoughts, your feelings?

Then write about "receiving" tenderness from yourself and others. Where do you have experiences of receiving tenderness in your life? How does receiving tenderness feel in your body? What do you notice about receiving tenderness--your thoughts, your feelings.

In a third paragraph write about whether you have an easier time giving or receiving tenderness. Write about the situations in which it is easy and/or challenging to give or receive tenderness. What do you notice in your body? What are your thoughts and feelings?

Over the next few days (or make this a daily practice) do some writing about tenderness. Suggested first sentence: The way to show tenderness toward myself today is… And then complete the sentence ten or twenty times. Listen to yourself. What do you need? What matters to you? Remember, be gentle with yourself.

There is no limit to the ways in which you can express tenderness toward yourself and others. By intentionally developing a spirit of tenderness, you discover what tenderness means to you and all the many ways that you can express it.

May you enjoy the simple blessings of giving and receiving tenderness.

Generosity brightens the world and inspires generosity that spreads,
blessing others and ourselves.
                                                              Anonymous

Welcome back to our Co-Creative Mandalas blog!

Each month, we share insights, inspiration, and all the ways the cycles of the Great Mandala uplift and support you.  We draw upon the metaphors and messages of each season to explore and celebrate our individual and collective journeys toward Freedom.

The Co-Creative Mandalas have a name that represents something about the natural world and the energy in the universe at this current time.
 
This month's mandala is Generosity

Greetings and happy summer,

We’re more than halfway through the year already!

In the northern hemisphere, it's the season that brings to mind expansion and so many sensory delights! The invitation for summer is one of generosity which unfolds in the stages of rapid growth, ripening, glowing sunlight, and remembering the goodness in our lives.

Summer sunshine and brilliant blue skies are the order of the day as I look out my window. I write about nature a lot because I find peace and clarity in the outdoors, in the garden, or walking in our neighborhood. Being in nature helps me remember the qualities that support freedom, including generosity. Mother Nature has taught me to pay attention, to expect magic, to see generosity, and to trust life even when the world feels unsettling and unsafe.

In the height of summertime's heat, I appreciate  Nature's generosity all around me--blooming Jupiter's beard, blue Scabiosa, red and yellow finches perched on flower stems, vibrant purple, blue, iridescent larkspur, and cheerful sunflowers turning their heads toward the sun.  The abundance of reseeded cilantro finds its way to garnish and flavor our evening meals. I often drift outdoors at dusk to refresh and ground myself in the cool evening air, feeling the soft grass on the bottoms of my feet.  Crickets (the good kind) sing as the shadows deepen. The coolness soothes the body and uplifts my spirits.

There is so much to learn from the natural world about how to live a life based on relationships, abundance, and generosity.

Nature is a university filled with simple wisdom about what it takes to live well. I'm thankful for the lessons nature teaches me about generosity.

Nature is not matter only. She is also spirit.
                                                                                        - Carl Jung

How generous Nature is! For example, the sun. The entire energy of the earth runs on one billionth (!) of the energy the sun emits every day.

Sufi mystic Hafiz, from The Gift, in the fourteenth century caught the deep meaning of this when he wrote:

Even after all this time
The sun never says to the earth,
“You owe me.”
Look what happens
With a love like that,
It lights up the whole sky.

The idea that nature, with out any obligation, takes care of herself is delightful to consider.  I find it rare that anyone does something without asking (or silently expecting) for anything in return. Yet every day, nature's generosity works in harmony, without any sense of debts owed or ownership.

How do we find that balance of giving freely, without expectation?  As, always, nature can be our guide and our teacher.

What do watching the sun rise, standing on the north rim of the Grand Canyon, seeing a sunset over the ocean, or gazing at distant stars have in common?

Those experiences inspire awe. And, awe can lead to acts of generosity.

Adam Hoffman sites a 2015 study from UC Berkeley and UC Irvine in his article for Greater Good Magazine  which suggests that a feeling of awe in nature prompts us to be more generous toward other humans.

They can awaken a deep appreciation for the world around us and inspire a profound sense of awe. This sensation is often accompanied by an awareness of something larger than ourselves—that we play a small part in an intricate cosmic dance that is life.

To fully experience interconnectedness, though, we have to open ourselves to it and also answer with a generous response.

Nature is filled with reciprocal relationships. Humans also have this ability to form reciprocal relationships throughout life by sharing our gifts. We can’t access the abundance of resources available to us if we close ourselves off from generosity toward others.

Nothing in nature lives for itself. The anonymous poem below captures another wonderful reminder about how nature is designed as an interdependent and giving system:

Nothing in Nature lives for itself.

Rivers don’t drink their own water.

Trees don’t eat their own fruits.

The sun doesn’t shine for itself.

A flower’s fragrance is not for itself.

Living for each other is Nature’s rule.

What if this reminder of our fundamental interdependence with each other and with nature was something we lived by every day? It might change the default towards self-interest. It could help us to be less scared of scarcity if we take cues from nature and remember she is designed to support and nourish all of her parts.

We have choices about how we live our lives. We can live a life rooted in fear, hoarding our assets with defensiveness until we die. Or we can live a life grounded in love, where we find security and enough-ness through the generosity of relationships with others and with nature.

Scientific studies show generosity is an ally to our health and can be like "connective tissue" in relationships where honest, loving generosity thrives.

Our communities thrive when we give freely and abundantly.

The notion of Generosity rings so true of the work and message many of us are sharing with the world today. A world of compassion, oneness, understanding and peace. And, Freedom. This concept that has been taught for millennia is always here for us to embrace.

Generosity sounds so simple, yet it's profound. This possibility reminds us of our compassionate heart, through all the ways generosity is expressed--time and talent, donations, and acts of loving kindness.

A cheerful greeting, a pleasant smile, holding a door open for someone-these simple gestures are ways people respond to one another that can brighten everyone’s day. Even one person’s generosity  inspires harmony among everyone in a group.

Even walking in a new neighborhood, receiving the simple generosity of a smile from a fellow walker. Allowing myself to feel the message - ‘I welcome your presence here.’

A colleague shared a story of how they recently entered a crowded space, filled with strangers who  were eating at long tables with benches.  Someone noticed their arrival and scrunched over to make room for them.  

Simple Generosity. So normal, so sweet, so extraordinary. Such a statement of welcoming and acceptance. Being offered a seat at the table. Without having to effort for it, without having to prove anything to anyone to get it. Just simple generosity. Isn’t this what we long for?

This Co-Creative Mandala--"Generosity"--is from a photo of sunflower (symbolizes uplifting energy) and larkspur (symbolizes Divine guidance). This mandala is associated with the solar plexus, heart, third eye, and crown chakras. It reminds us that our generosity is as boundless as the sun's energy. It guides us toward  taking delight in giving for the sheer privilege of giving, sending hope with each gift shared. There is no limit to the ways in which you can express generosity.

Even the smallest acts of generosity cast a pebble of love into the pool of our shared life, and the ripples spread to shores unseen by me.
                                                               Anonymous

Generosity Exercise:
Intention:

The real power of the practice is the intention you place behind it. Start your day with gratitude and by setting the intention that you are dedicating time for self-care, to allowing Generosity and awakening to Freedom.  Create a space in your experience into which a spirit of generosity can emerge. Then you can enjoy that sense of free generosity in which “the gift is in the giving” – where we have a sense that to give is to receive.

What we receive when we give in this way is a new sense of ourselves. We experience the freedom and joy that comes from letting go of a constricting notion of ourselves – a misguided sense that in order to feel secure we have to hold on tightly to our possessions, our energy, and our time.

Allow yourself plenty of time to complete this exercise. You can use this exercise throughout the day and the weeks and months ahead.   Remember, as you co-create this exercise, be gentle with yourself as you discover what nurtures and sustains you.

Before you begin the exercise:

There are two parts to this exercise. (You'll need something to write with, paper or a journal, colored pencils, markers, etc.)

Part 1: Invest time toward moving into stillness.

Create your sacred space. Light a candle. Create an altar that contains items that bring you joy, delight, and peace. Take a few deep breaths to ground & center.

When you are ready, invite any subtle colleagues, allies, your guides and helpers to join you in your sacred space. Wait a moment for that connection and alliance to form.

Next, invest some time for reflecting on the Generosity mandala. Re-read the paragraph that gives information about the mandala meaning.

Let you gaze fall softly on the mandala. Use one or all of the  following prompts for connecting your energy to the energy of the mandala:

What message does it have for you? How will you surrender to Generosity? How will honoring Generosity support your journey toward Freedom?  How will you nurture the mandala of your life? How will you practice self-care and self-compassion and welcome Generosity into your awareness?

Part 2: Opening to Generosity*

Sit in a position that feels stable yet comfortable.

If it feels right for you, close your eyes. If it feels better to keep you eyes open, gently gaze down in front of you.

Settle into this moment by noticing your breath.

Now,  bring to mind a time when someone was generous toward you, a time when someone did something nice for you. Bring that time to mind in full color, reflecting on who was there, where you were…How did it make you feel? Where does that feeling live in your body? Really feel into what this time was like for you.

If your mind begins to wander, that’s okay. Gently guide your attention back to feeling the time when someone did something nice for you.

Now,  bring to mind a time when you were generous with someone, a time when you did something nice for someone else. Again, really sinking into this memory by recalling who was there, where you were, and what was happening. How did it make you feel to be generous in this way? Where do you feel that in your body? What are the sensations of generosity like in your body?

End this short contemplation by noticing your breath for a moment. Invest some time toward journaling about your experience.

Perhaps you might want to notice over the next few days the ways in which you express generosity (we often give without really thinking about it) and the ways you receive acts of generosity from others.

There is no limit to the ways in which we can express generosity. By developing a spirit of generosity, we discover what generosity means to us and all the many ways that we can express it.

May you enjoy the giving and receiving of  simple generosity.

When we present ourselves with authenticity, we offer the same opportunity for others
to do the same.
                                                                                         Unknown

Welcome back to our Co-Creative Mandalas blog!

Each month, we share insights, inspiration, and all the ways the cycles of the Great Mandala uplift and support you.  We draw upon the metaphors and messages of each season to explore and celebrate our individual and collective journeys toward Freedom.

The Co-Creative Mandalas have a name that represents something about the natural world and the energy in the universe at this current time.
 
This month's mandala is Authenticity.

I hope this blog finds you in good health and high spirits.  

Let's explore another quality of Freedom: Authenticity.

For this blog, I feel like writing about where I find myself today. I feel like sharing some lessons I’ve learned with the hope that they'll resonate with you.

As I grappled with writing this post, I discovered that Authenticity is a very complex, personal journey.

This year I've entered my 75th trip around the sun! I realize that not everyone gets to be this age. It's a gift, a blessing that comes with responsibility to myself and to others to be kind and compassionate. I'm grateful for this "one wild and precious life".

For quite some time, and with this new adventure on the horizon, I'm becoming more aware of my mortality, tuning in to my commitment to living from authenticity. That includes joy, grief, love, loss, laughter, and sadness, wrinkles inside and out--the full range of my human experience.  This reflective time means I'm recalling the choices I made and ones I didn't make at every stage of personal and spiritual evolution. That's a lot to take in!

My days ahead are shorter than the ones behind me. All the more reason to love, accept, and respect myself while I still have time.

That's a good thing, since I didn't always feel that way about myself: I criticized myself, sometimes even abandoned and betrayed myself. I didn't love and accept all the parts of who I am.

Until I finally learned the beauty of presence, of self-compassion, of authenticity.

Here's some of what others have to say about authenticity and what my journey has taught me.

Many experts have written that authenticity is crucial for personal growth, meaningful relationships, and a fulfilling life. They define authenticity as the unique expression of our true selves, free of masks, pretenses, and the need to conform to parental, societal, and spiritual (religious) expectations.

Most of us are familiar with the idea of being authentic and have an intuitive sense about what that means, for ourselves and what it looks like when we see it (or don't) in others.  Authenticity means we share our full selves, presenting ourselves--without fear, as we truly are--the "good" parts and the parts we don't accept about ourselves and would rather hide for fear others won't approve of or love us.

Just like any other spiritual and personal development journey, authenticity looks different at various stages along the way. Authenticity evolves, as we evolve. Or, we evolve as authenticity evolves. Likewise, our behaviors and choices related to authenticity change over time.

Dr. Gabor Mate' talks about two basic human needs: to belong (attach) and to be authentic. The minute our authenticity jeopardizes our belonging, (THINK: when someone tells us we're too loud, too talkative, not talkative enough, too smart, too much, not good enough)  we abandon ourselves to conform to community--to stay safe. That first happened when we were children--at home, at school, at church, on the playground, etc. To a child being rejected and the threat of losing that sense of connection and belonging feels like death. Biologically speaking, literal death was the consequence of being an outcast. So, our survival depends on abandoning ourselves, even if that means we hide who we are to maintain the safety of belonging. According to Maté, authenticity happens when we’re connected and in touch with our body and our feelings. When we ignore or repress those sensations and feelings, we lose our connection to ourselves, even if we maintain our place in our community. Which means we're not meeting one of our basic human needs.

Jon Kabat-Zinn, PhD reminds us that awakening to the present moment and becoming aware of the sensations of your body is a radical act of love. By recognizing the aim of living authentically with compassion and wisdom, we do as little harm and as much good as possible for ourselves and the world.

Authenticity is a collection of choices that we have to make every day. It’s about the choice to show up
and be real. The choice to be honest.
The choice to let our true selves be seen.
                                                                                   Brene' Brown

I often question my past, my present and how I got to be who I am today. I'll add that I've have been on my quest for answers for as long as I can remember. I've come to appreciate the person I was when I made choices that kept me safe when I feared judgment, needed approval, or let self-doubt keep me stuck.  I believed that when I  adhered to cultural and societal norms, I was being authentic. I hadn't learned to pay attention to my feelings and listen to my body.

Do I still make those choices? Sometimes. Am I more aware of my options, the choices I make, and the reasons I'm making those choices? Often.

Does that mean that all those times when I made choices for my parents', peers', lovers', teachers', religious teachings, and gurus' love and approval, I wasn't living from authenticity?  I suggest the answer is no.

When we're young our choices are limited. We instinctively know that our survival depends upon staying connected and safe. At the time I didn't realize that my choices were motivated by fear of judgment, the need for approval, and came from self-doubt and others' expectations. Instead, I believed that I was living my values and beliefs. It took decades of practicing self-awareness, vulnerability, self-compassion, and self-acceptance before I realized how  much more satisfying and fulfilling life could be.

Our choices expand with life experience, with self-awareness, and personal growth.    With wisdom comes compassion. I believe that we all are doing the best we can to live our values and beliefs at every stage of spiritual growth. And, by extension--we are living from authenticity.

Those choices may seem to run counter to how I now define authenticity. For instance, when I believed that the "power of positive thinking" could change my life (even when, as I said the affirmations, I didn't listen to the still, small voice that said "Pay attention to how your body feels" ), I was still living from my values and beliefs and that's what I presented to the world. I wasn't hiding behind a mask or pretending to be someone I wasn't. At that time, I was living a genuine belief that enlightenment meant that I should always be happy, grateful, and perfect--even if/when I didn't feel that way and my body told me otherwise.  In recent years, I've judged myself, through the lens of "toxic positivity" or "spiritual bypassing, for making choices based on those earlier beliefs, i.e., I've told myself that wasn't being "real".  I see now that I was living from authenticity. Yes, my beliefs and values have shifted. Those practices and beliefs served me well at the time.  Do I still say/write affirmations? Yes. What's different now? I pay attention to the "yes, buts" and the feelings in my body when I say the words. And, I ask myself: Do I feel peaceful? Do I feel expansive? Or constricted? I give myself permission to be curious.

I've learned, thanks to teachers including Brene' Brown, Jeff Foster, Tara Brach, Kristin Neff, and Sharon Salzberg, and from daily meditation and personal development work including EFT-Tapping,  about the importance of self-compassion and being present to ALL my feelings and the sensations in my body.  These practices open the door to authenticity. It doesn't serve me now to judge myself for not knowing what I didn't know back then.  Willingness & courage to be uncomfortable are keys to living from authenticity.

Have you been inspired by people who embody authenticity?  I know I have. They remind me it's safe to let go of my defenses and relax in the truth of who I really am--that curious, playful, too much, too loud, creative being who has a full spectrum of thoughts and feelings. In their presence, I feel safe enough to take off the masks that served me so well for so long and experience the freedom of "upgraded", Authenticity 2.0!

A big part of my journey is the discovery that I can love and accept myself, right here, right now. I can always become wiser if I stay curious, stay committed to my growth, and allow my pain to teach me about myself. I can become more compassionate. I can offer this understanding not just to myself, but to others as well.  These realizations remind me that I'm connected, belong, and being authentic.

I have worked to let go of my fears and feel safe to share the beauty of all that I am. The risk is worth the reward!

I've discovered the reward for taking such a risk is  when I do, I inspire others to give themselves  permission to live from authenticity, too!

The Co-Creative Mandala below, "Authenticity", is from a photograph of delphinium (symbolizes trust).  It is associated with the heart, throat, third eye  and crown chakras. It reminds you to release any fears that keep you from remembering your wholeness. Let go of judgement about yourself. Allow the truth of who you are to be revealed.  The world is waiting. The world needs you!

The privilege of a lifetime is to become
who you truly are.
                                                                Carl Jung

Authenticity Exercise:
Intention:

The real power of the practice is the intention you place behind it. Start your day with gratitude and by setting the intention that you are dedicating time for self-care, to allowing Connection and awakening to Freedom.  This exercise is a simple way of helping you ground and expand as you access Connection in all its forms.   

Allow yourself plenty of time to complete this exercise. You can use this exercise throughout the day and the weeks and months ahead.   Remember, as you co-create this exercise, be gentle with yourself as you discover what nurtures and sustains you.

Before you begin the exercise:

There are two parts to this exercise. (You'll need something to write with, paper or a journal, colored pencils, markers, etc.)

Part 1: Invest time toward moving into stillness.

Create your sacred space. Light a candle. Create an altar that contains items that bring you joy, delight, and peace. Take a few deep breaths to ground & center.

When you are ready, invite any subtle colleagues, allies, your guides and helpers to join you in your sacred space. Wait a moment for that connection and alliance to form.

Next, invest some time for reflecting on the Authenticity mandala. Re-read the paragraph that gives information about the mandala meaning.

Let you gaze fall softly on the mandala. Use one or all of the  following prompts for connecting your energy to the energy of the mandala:

What message does it have for you? How will you surrender to Authenticity? How will honoring Authenticity support your journey toward Freedom?  How will you nurture the mandala of your life? How will you practice self-care and self-compassion and welcome Authenticity into your awareness?

Part 2: Opening to Authenticity

1. Think back to several experiences you've had over the last month (or more if you like). Write each one of them down.
2. Ask yourself if you felt you were living from authenticity or inauthenticity during those experiences.
3. If you think you were inauthentic, ask yourself whose voice did I hear? Who am I being in that moment? My father? mother? church? 3rd grade teacher? high school boyfriend or girlfriend? a guru? or another force telling me how and who to be?
4. Now, reflect on how being inauthentic feels in your body? What sensations did I notice? What thoughts or emotions came up?
5. Write each one down or draw a picture of your experience. Remember be gentle and compassionate with yourself. This is a compassionate place of discovery. Stay open and curious.
6. If you think you were authentic ask yourself: How did that feel in my body? What sensations did I notice? What thoughts or emotions came up?
7. Write each one down or draw a picture of your experience.
Finally:
8.  Did you uncover something new about yourself today? How did that feel? How will you integrate this new knowledge into your life?
9. What would make you feel safe to live from authenticity? How can you seek or create that safety?

I invite you to practice creating safety with yourself by carving out pockets or moments within your day/week/month/life to reflect and lean into what you’re truly feeling. Journal about it. Draw it. Carving out time can be any activity– a walk, a meditation, lighting a candle – whatever suits you.

You learned to please others as a child to feel love. You gave up your needs as the price of admission to find a place to belong. It's time to renegotiate that contract.
                                                    Life on Purpose Movement

Authenticity is a journey, not a destination. It takes practice. It's worth your time, energy, and attention.

Peace and joy to your seeking heart,

We are not separate beings, we are part of an integrated whole.
                                                                                  Deepak Chopra

Welcome back to our Co-Creative Mandalas blog!

Each month, we share insights, inspiration, and all the ways the cycles of the Great Mandala uplift and support you.  We draw upon the metaphors and messages of each season to explore and celebrate our individual and collective journeys toward Freedom.

The Co-Creative Mandalas have a name that represents something about the natural world and the energy in the universe at this current time.
 
This month's mandala is Connection.

Happy Earth Day!!

And just like that, Earth Day is 53 years old!  Born out of one man's calling to raise awareness about the impact of our actions on Earth, when there was no EPA or Clean Air or Clean Water Acts.  I can't help but wonder what Earth would be like without those people who had vision combined with activism.

On days like Earth Day, when I’m starkly reminded of both  Earth’s beauty and the devastation she's facing, the famed wisdom of Mr. Rogers, comes to mind: “Look for the helpers.”

Today is an important day, a day set aside to celebrate and honor our beloved, magnificent home: Earth. This is an occasion to remember our spiritual connection with our deeper selves, nature and with all living beings, and the source of wholeness. With all that’s going on in the world, it’s helpful and renewing to pause to celebrate Earth and nature. This is the purpose of Earth Day. Regardless of our differences, we all live together on our one planet. When we pause to celebrate our beautiful planet, we uplift our spirit and increase our capacity to love and care for each other and Earth. We deepen our understanding of the grace of nature.

I believe there's a deep desire of nature to reconnect us — to reconnect with us. When we connect with nature as part of ourselves, observe nature’s beautiful expressions, and surrender to Her vastness we may regain faith, not only in survival, but in beauty, and the worthiness of life.

Spending time in nature allows us to commune with other living beings and to find comfort in the nurturing embrace of Mother Earth.
                                                                                 Madisyn Taylor

We invite you to take a moment (or two or three or four) to send ripples of gratitude and healing to Earth, and to all of the species that walk, grow, swirl, and commune together on this breathtaking planet, as well as an opportunity to be more conscious of our impact on our environment and what actions we might take for healing ourselves, each other, and Earth.

Even  doing something simple like picking up some litter, can give you a sense of connection and purpose, contributing to a larger cause outside of just yourself. Leaving an area you love and enjoy a little bit better for the next person can do wonders for your sense of well-being. By taking steps to add a bit more positivity into the world, you might experience that you're feeling more connected, accomplished and fulfilled.

We are of the earth. We are Earth beings.
We are alive because the earth is alive.
The earth gives us life and it’s through life that
we are interconnected both through other beings as well as to our fellow humanity.
                                                                             Dr. Vandana Shiva

Each of us is a sacred individual, extending ourselves in the world. We are each a portal through which sacredness and blessing emerges. We need to remind each other of this because it’s easy to forget.

Our spiritual nature and the resources we have within ourselves are always there no matter what is happening in the world.

We are all extraordinary, all magicians of the soul, capable of amazing feats of transformation through our innate power to love.
We just need to be reminded of this fact.
                                                                                 David Spangler

Even still, we can't do it all alone.

Not too long ago, I was reading something by Thich Nhat Hanh. I was reading his words about the power of deep, active listening and about how that can be a gift in a relationship.

Right now in our noisy world, many people are screaming about politics, inflation, an impending recession, and impending doom. Instead of doing that, what about offering a safe space to those you care about? Offer them a quiet space—one in which they feel seen, heard, and safe. Offer them a space in which they can feel connected, one which will give them hope that no matter the waves of the world, they will always be visible in the eyes of those who love them.

Remember that the people closest to you don’t care what job you do or how many followers you have. They simply want to connect. They also want to know how they can help and if you need anything.

We're, after all, co-creators in this adventure of world transformation. Having meaningful connections with ourselves, each other, the natural world, and Source is one of the keys to living a fulfilling (and healthy) life.

We're all in a mutually interdependent, interconnected, and as Dr. Dan Siegel reminds us, intraConnected net of beings – in constant relationship with everything and everyone around us.

We're beings of love and we're hardwired to connect, to embrace, to build community.

In fact, science tells us that our need for meaningful  connection is as fundamental as our need for food and water.

We're not separated from the world
by our own edges...
We're part of the sky,
and the rocks in your mother's garden,
and that old man who sleeps by the train station. We're all interconnected,
and when you see that
you see how beautiful life is.
                                                                                  Ann Napolitano
                                                                                Hello Beautiful

The word “Namaste,” which accompanies bowing in yoga, actually translates as The divine spirit in me acknowledges the divine spirit in you. When we greet one another with this kind of awareness, we can’t help but be more conscious that we are deeply connected to one another, to everyone, and everything because this divine spirit resides in all of us.

Joan Borysenko, Ph.D tells us in A Pocketful of Miracles that there are essential blessings of deep connection that every human being needs to feel peaceful and whole:
    *Connection to your essential self (inner connection)
    *Connection to each other. (interconnection)
    *Connection to the beauty and biorhythms of nature        and to the web, the source of Wholeness, in all               beings (intraConection)

Connection is what makes people feel
visible, seen, and heard.
It’s human to connect,
and it’s what we need more of.
                                                                                        Maria Shriver

So how can we strengthen the connections we already have with ourselves, each other, the natural world, and the source of Wholeness and foster new connections?

It bears repeating: We can't truly show up for others or the earth if we don't show up for ourselves first. There is an undeniable and intricate connection between our inner work and the outer world. Our personal example of showing up for ourselves can ignite and inspire others to do the same in their own lives.
 
Earthing  is one simple  practice.   This practice connects your body to Earth and realigns your energy so that you absorb the supportive care of our planet.

Also known as grounding, it's based on the discovery that making bare skin contact with  Earth's natural energy is the foundation of health and well-being. You can walk barefoot in the dew covered grass or on the beach, soak your feet in a stream, the ocean, or lake, sink your hands into the soil, or lean  against or hug a tree with your bare arms. The hippie tree huggers are right! These simple actions alter the way we think about our self, each other, the environment, the Earth,  our relationship with the cosmos, and our connectedness with Nature.

I spend as much time as I can barefoot on the land around my house and in the garden. This simple practice makes me feel deeply connected to the earth  in subtle and yet powerful ways. This direct connection makes me aware,  that the profound beauty of connection is something I can choose everyday.

Breath work is also a simple practice for connecting with my inner self, that supports being calm and relaxed, helps me focus my mind, maintain an open heart, stay curious, and see the larger scope of life.

Whenever I feel anxious or wake up in the night, I automatically start repeating the HamSa Mantra. It’s an anchor to calm the mind and soothe the soul. That comfort, that stillness reminds me of my essential, true nature--the heart of love.

The Co-Creative Mandala below, "Connection", is from a photograph of tulips (symbolizes grace).  It is associated with the root, sacral, solar plexus,  and crown chakras. It reminds us to open our heart and mind to all beings. And to remember to encircle Earth with wholehearted love and compassion.

The perfect circular form of the Great Mandala represents the unity and cyclical nature of all relationships, with ourselves, each other, the natural world, and Source. Each season and its inherent healing blessings contribute a vital part to the wholeness of all  life. The Great Mandala revolves eternally, offering opportunity for personal evolution throughout all the seasons of our lives.

Freedom happens
in the connection between
the personal and universal self.
                                                                                               davidji

Connection Exercise:
Intention:
Earth Day invites you to honor all your Connections--inner, interconnections, and intraConnections.

One of the greatest ways we can celebrate our planet is to make a heartfelt commitment to take more responsibility for our own energies – our thoughts, feelings, emotions and actions. It’s especially important to remember to find balance within yourself. As more of us give priority to our inner balance, it can facilitate balance in our relationships and in Earth’s ecosystems as well. Living in balance and harmony with each other raises our vibration and is the highest gift we can give to Earth as it can help magnetize higher vibrational solutions to humanity’s and Earth’s challenges.

The real power of the practice is the intention you place behind it. Start your day with gratitude and by setting the intention that you are dedicating time for self-care, to allowing Connection and awakening to Freedom.  This exercise is a simple way of helping you ground and expand as you access Connection in all its forms.   

Allow yourself plenty of time to complete this exercise. You can use this exercise throughout the day and the weeks and months ahead.   Remember, as you co-create this exercise, be gentle with yourself as you discover what nurtures and sustains you.

Before you begin the exercise:

There are two parts to this exercise. (You'll need something to write with, paper or a journal, colored pencils, markers, etc.)

Part 1: Invest time toward moving into stillness.

Light a candle. Create an altar that contains items that remind you of spring, of the earth. Take a few deep breaths to ground & center.

When you are ready, invite any subtle colleagues, allies, your guides and helpers to join you in your sacred space. Wait a moment for that connection and alliance to form.

Next, invest some time for reflecting on the Connection mandala.

You may choose to listen to this lovely song by Karen Drucker.

As you listen to the music, let you gaze fall softly on the mandala. Use one or all of the  following prompts for connecting your energy to the energy of the mandala:

What message does it have for you? How will you surrender to Connection? How will honoring Connection support your journey toward Freedom?  How will you nurture the mandala of your life? How will you practice self-care and self-compassion and welcome Connection into your awareness?

Part 2: Opening to Connection*

1.      Center in the heart and breathe love and appreciation for a minute or two for nature or for someone or something close to your heart. This warms your heart and increases the effectiveness of your Care Focus.
2.      Now, connect with the hearts of people throughout the world from all cultures who are celebrating our Earth.
3.      Visualize humanity and our planet as you would want them to be – experiencing peace, harmony and heart-based connections between all living systems. See humanity awakening to the realization that our feelings, attitudes and behavior patterns affect Earth systems and our happiness.
4.      Let’s envision an increasing momentum of people opening their hearts and putting love, compassion and heartfelt connection into caring action.
5.      Now, let’s send our collective heart energy to animals, trees, coral reefs and other Earth systems suffering from the impact of human activity and climate change.
6.      Let’s close by sending our compassionate care to all who are experiencing war, disease, social injustices, and other areas of stress as your heart guides you.

When you feel complete, invest a few minutes toward journaling, creating art or music, that expresses your experiences during this exercise.

*Care Focus: Celebrating Our Earth (adapted from HeartMath Institute exercise)

May all humans recognize the Earth inside.
And in that recognition,
pour vulnerable and precious
love of life through
and into the center of existence.
                                                                               Gabrielli LaChiara

Peace, joy, and deep connections,

I’ve come through the darkest of winters and have met spring with a searing gratitude for new life.
                                                                                  Jane Alexander

Welcome back to our Co-Creative Mandalas blog!

Each month, we share insights, inspiration, and all the ways the cycles of the Great Mandala uplift and support you.  We draw upon the metaphors and messages of each season to explore and celebrate our individual and collective journeys toward Freedom.

The Co-Creative Mandalas have a name that represents something about the natural world and the energy in the universe at this current time.
 
This month's mandala is Emergence.

Happy Spring Equinox!

Finally!  Spring has arrived…the beginning of the inner and outer growing season and with it comes emergence, renewal, expansion, and growth.

Even though it may have been a long, cold, lonely winter…here comes the sun (to borrow from George Harrison)!

Spring is a joyful time, with themes of awakening, rebirth, and new life. Nature is waking up after her long winter's rest. Everything is coming alive; the natural world is being reborn.

This same thing is happening within you – in your life and in your spirit.

Let’s welcome back the long days of sunshine and celebrate our tender connections with our essential self… with nature… with the present moment …and with the Wholeness of infinite spirit.

March equinox marks a moment of pause, when the planet isn't tilted away from or toward the sun. This means that the sun's rays fall in a horizontal line along the earth's equator.  At the time of the spring and fall equinoxes, day and night, light and dark are balanced and of approximately equal duration all over the planet. Just like the Yin and Yang symbol, light and dark meet in the middle. In the Northern Hemisphere we invite balance and the emergence of new growth, of blossoming, and expansion of light.

As it's happening in nature, the seasonal biorhythms shift our energy.  Have you noticed more energy as the daylight hours lengthen? Do you feel delight that comes with spring? The dormancy and darkness of winter is giving way to  the emergence of budding trees and flowers. I notice that I'm more energetic and feel the urge to increase physical movement, and connect with the land, water, and life.

The heart is like a garden. It can grow compassion or fear, resentment or love. What seeds will you plant there?
                                                                                   Jack Kornfield

In late fall, I planted bulbs and scattered seeds, envisioning lovely spring blossoms. All throughout winter, above ground, I waited, trusting all the incredible things were happening beneath the surface. Without all of this invisible work in the darkness of winter, we wouldn't have the abundance of spring.

The seed's job is to know what it is. The soil's job is to hold the seed and nurture it, bringing it what it needs to enable its identity to unfold and flourish. In this relationship, the seed doesn't struggle to bring forth its nature. It opens to the soil to empower it to do what it needs to be to unfold itself.
                                                                                  David Spangler

The spring equinox is a a time of pure potential on the wheel of the Great Mandala. Anything is possible in the months ahead! Co-creating with the universe, with the seasonal energy, we empower ourselves to shine our unique light, fully and freely.

Use this powerful seasonal energy to check in with yourself and align more deeply with your purpose, with the all that you envisioned at the fall equinox and at the beginning of the year.

What inner seeds did you plant? What do you want to see grow in your life in the months ahead? How do you want to grow? What long-held dream are you nourishing? Imagine what it would feel like to realize your dream.

What inklings, inner promptings are stirring within?  As you would take care of the seeds you plant in a garden, nurture your vision, the dream seeds you planted. Show them care and they will come to light, too. If you continue to take care of your fondest desires and dreams, like plants in a garden, they will grow and blossom -- sometimes in small ways and sometimes big ways.

Being aware of infinite possibilities gives space for your mind to wander and opens your heart. What allows us to grow during this seasonal cycle happens as we enter the flow of life. This process of growth will bring out a more powerful version of you. The intentions you set are amplified by these spring energies.

In the words of the famous philosopher Laozi, Nature does not hurry, yet everything is accomplished.

In nature, emergence happens slowly. I didn't wake up this morning to find fields of bright yellow, blooming daffodils and trees alive with pink and white blossoms. The same is true for our personal growth, for our Emergence.

The term “spiritual emergence” was coined by Dr. Stanislav Grof and his wife Christina Grof, two leaders in the field of transpersonal theory.  It is, as the Grofs describe it:

...the movement of an individual to a more expanded way of being that involves enhanced emotional and psychosomatic health, greater freedom of personal choices, and a sense of deeper connection with other people, nature, and the cosmos.
                                                                    Grof and Grof 1990, p. 34

Lukoff, Lu, and Turner (1998) say that “In spiritual emergence there is a gradual unfoldment of spiritual potential with minimal disruption in psychological, social, and occupational functioning". Spiritual emergence is generally experienced as pleasant and typically occurs at a slow enough pace to be properly assimilated into our consciousness.

As a gardener of the soil and the soul, I know that perfect conditions need to be present for the flowers to emerge, for trees to bud. So,  during the winter months, I waited (sometimes patiently, sometimes--not so much) for the cold, darkness of winter to give way to warm sunshine, for the frozen soil to loosen, and the late snow storms and early rain to nourish and moisten the earth below. I trusted that, eventually, spring would sproing.  Now, I'm beginning to see the first signs of new growth in my garden and on my walks.

Just like the trees, bulbs, and seeds need the right conditions to emerge in the spring, our spiritual emergence needs conditions that support our personal growth.

So, I encourage you to  be kind to yourself. It's important to prioritize self-care, your daily practices and rituals,  that support remembering the things that reconnect you to who and what matters most, to nature, and to your community.

Emergence isn't a goal or destination, it's a constant invitation to embrace yourself exactly as you are, in all your glorious imperfection. Here are some conditions and pointers that support creating your container for emergence, transformation, and growth.

Acceptance: For self and others
Surrender: Befriend uncertainty
Trust: Yourself and the process
Welcome Challenges: See them as opportunities
Be Here Now: Fully present, mindful of all your experiences
Honor discomfort: Welcome and breathe into pain
(Adapted from: The Stormy Search for the Self By Christina and Stanislav Grof)

I ran across this song, "May I Walk" by Karen Drucker, a while back. When I heard it I was reminded of how important it is to find music and songs that inspire me and remind me to remember my Wholeness. I often play it as part of my spring equinox celebration.

The Co-Creative Mandala below, "Emergence", is from a photograph of hyacinth (symbolizes joy) and daffodil (symbolizes rebirth and new beginnings). It is associated with the solar plexus, heart, throat, third eye and crown chakras. It reminds us to trust our intuition and to allow transformation and growth. Remember, we are already who we want to become--we are Wholeness.

We are always emerging.
Never perfect. Never finished.
Always Wholeness.

Emergence Exercise:
Intention:
Spring Equinox invites you to honor both darkness and light as you release what no longer serves you and open up space for Emergence.

The real power of the practice is the intention you place behind it. Start your day with gratitude and by setting the intention that you are dedicating time for self-care, to allowing Emergence, and awakening to Freedom.  This exercise is a simple way of helping you ground and expand as you access Emergence.    This exercise reminds you that this is the perfect time for inner and outer spring cleaning.

Allow yourself plenty of time to complete this exercise. You can use this exercise throughout the day. The most powerful time for this exercise is on the spring equinox and during the days that follow.  Remember, as you co-create this exercise, be gentle with yourself as you discover what nurtures and sustains you.

Before you begin the exercise:

There are two parts to this exercise. (You'll need something to write with, paper or a journal, colored pencils, markers, etc.)

Part 1: Invest time toward moving into stillness.

Light a candle. Create an altar that contains items that remind you of spring. Take a few deep breaths to ground & center.

When you are ready, invite any subtle colleagues, allies, your guides and helpers to join you in your sacred space. Wait a moment for that connection and alliance to form.

Next, invest some time for reflecting on the Emergence mandala.

Let you gaze fall softly on the mandala. Use one or all of the  following prompts for connecting your energy to the energy of the mandala:

What message does it have for you? How will you surrender to Emergence? How will honoring Emergence support your journey toward Freedom?  How will you nurture the mandala of your life? How will you practice self-care and self-compassion and welcome Emergence into your awareness?

Part 2: Opening to Emergence

This is a meaningful time to find the balance that comes with the spring equinox.  During these vibrant and energetic times,  the power of Emergence is particularly potent. Setting the intention to invest your attention toward honoring Emergence increases the likelihood that you will realize your dreams.
 
There are 3 Steps to this exercise.
Complete as many steps as you're called to complete.

I encourage you to use whatever ways that inspire you, writing, drawing, a song--for completing the steps below.

Step 1: Inner Spring Cleaning
Acknowledge and let go of thoughts, emotions, beliefs that no longer serve you. Without judgment or drama, briefly list what mistakes, regrets, disappointments, fears, worries, limiting beliefs you want to discard as spring emerges. Then let them go. (If you need support in letting go--please reach out to me or another support person.)

Step 2: Get Your Joy On!
The Spring equinox, when a new cycle of life begins and light and dark are equal, bids us to rejuvenate and balance our lives.
>List or draw 4 things you’ve done this past year that brought you joy.
>What creative or playful acts are calling you?

Step 3: Connect With Nature
One of the best ways to refresh your spirit and welcome in Emergence is to hang out in nature.
>What are 3 nearby places, e.g. a park, a botanical garden, your backyard where you can spend some quiet time strolling, reading, or meditating?
>Be mindful of smells, sights, textures, tastes and sounds.

Here’s to all of your dreams blossoming this spring.

I'm sending you bountiful blessings for the season ahead. May this be a time of beautiful, expansive growth and  Emergence for you.

It's easy to be an angel if no one or nothing
ruffles your feathers.
                                                                                    Anonymous

Welcome back to our Co-Creative Mandalas blog!

Each month, we share insights, inspiration, and all the ways the cycles of the Great Mandala uplift and support you.  We draw upon the metaphors and messages of each season to explore and celebrate our individual and collective journeys toward Freedom.

The Co-Creative Mandalas have a name that represents something about the natural world and the energy in the universe at this current time.
 
This month's mandala is Equanimity.

Wow - have you noticed how quickly 2023 is just flying by!

As we cross February off the calendar, there is still so much potential toward experiencing and living Freedom that this year holds for us

And I am being inspired every day by our Co-Creative Mandalas members who send me updates on their progress so far.

It warms my heart to see and hear all the ways you're co-creating and aligning with your life purpose.

…and I know that many beings are struggling--close to home and around the planet.  More than any time in our lifetime, it is so important to be intentional about our personal development and daily practices.  

We're just at the end of the second month of the year. Take a moment to reflect on all that has happened in your life since January 1st.

What were the first two months of 2023, the journey toward Freedom,  like for you?  What are your struggles? Your triumphs? Insights? I've marveled at how much change is happening in my life, in such a short amount of time. For instance, I've decided to leave a job that I've been doing (and love) for a few years and allow what unfolds next without a clear idea of what that will be. That's huge for me! And, a bit unsettling.

Where did you find Inspiration?   Are you already feeling the powerful energy of the year?

I'm seeing a couple of themes emerge in nature and humanity--individually and collectively:

1. Many of us are in a TRANSITION. Moving to a new place, starting a new job, leaving a job, stepping up to a new level in our career, business or purpose, experiencing a transition in relationships… the list goes on.

and/or

2. Many of us are in a TRANSFORMATION - Deep internal shifts, old patterns and stories coming up and healing, deep, buried things being illuminated, profound reflections in our relationship to ourselves and others… the list goes on.

This doesn't surprise me because we are in a period of inner and outer expansion--both globally and seasonally.

Spring is on the horizon--in just 20 days! A big shift is occurring in nature too: All of nature is beginning to wake up.

This is the power of the season. This powerful shift is reflected in the changes and challenges around the globe.

New life is just beginning to stir deep in the dark, but it’s still the stormy, cold winter season. Energetically, we're pulled in two directions: the quiet, introspective winter season (being angels) and the life force that's beginning to grow in the spring season (when our "feathers get ruffled"). This contrast can feel wonky. It can be a wild ride. Our energy is still in introspection mode while simultaneously, we’re asked to leave what is safe and comfortable in order step into something new, something unknown and uncertain. And, exciting--all at once.

This particular part of the Grand Mandala's seasonal cycles serves the purpose to  connect us more deeply to our own power, and to the recognition that each of us is an expression of Wholeness.

We need to TRUST that this is the magic of the seasonal energy right now (and the energy of bringing darkness to the Light globally). It is causing things to stir in your life, in your spirit, in your own personal growth journey. And, you're not alone.

This can be an intense time--in nature and in all beings--as the Great Mandala turns. It can feel chaotic, unsettling, uncomfortable.

Learning to be present with the harder parts of the human experience, with our own shadow side, with the unknown and uncertainty, holds some of the biggest access points to  personal power, inner connection, transformation and transition.

In the midst of the changes and challenges, we need an anchor, something that will ground us in the present moment. This is the time for creating a portal to Equanimity.

What does Equanimity mean?

Equanimity means being in harmony with yourself and allows you to respond to life from a place of presence, compassion, loving kindness, acceptance, and awareness.

Equanimity comes from balance and detachment. Balance is seeing all sides of a situation (multiple points of view). Detachment is being comfortable with uncertainty, dichotomy, and ambiguity.

The art of Equanimity is a continual letting go...that calm confidence necessary for being the "peace that passes understanding" when no matter what's going on around us, we have the power to lightly hold Equanimity in the middle of it all; to be here now. This is where curiosity, wonder, humility, and lightly holding come into play.

I heard the quote at the beginning of this blog post in the early 70s when I lived a very sheltered life at a retreat center. It's stuck with me ever since. That was about the time that I also discovered Ram Das, who became (and continues to be) one of my earliest teachers. In case you don't know his story--he was a Harvard professor and psychiatrist who was fired from his position because of his research into the use of therapeutic psychedelics, then landed in India in search of enlightenment. He told his story and wrote about spiritual wisdom in the book Be Here Now.  I read and re-read the book multiple times over the years. The title has become something of a spiritual mantra for many people. The book and the phrase are part of contemporary spirituality. Teachers, including Eckhart Tolle in The Power of Now attest to the continued interest in being in the Now as a spiritual practice.

Whether our practices have their roots in mindfulness, Buddhism, New Age spirituality, Shamanism, Celtic or conventional religious traditions,  the phrase "Be Here Now" is often identified as an essential principle of Equanimity.

But what does it really mean to "Be Here Now"?

Patrick Paul Garlinger, author, mystic, and psychic,  illuminates the deeper meaning of three parts that make up the phrase in his blog post The Truly Radical Meaning of “Be Here Now”.

In a nutshell: When you’re fully present, you are aware of your responses to what's happening in your life and align with your inner wisdom.

To act wisely and kindly in the world, especially in times of difficulty, the first step is to learn to quiet the mind. When our minds are peaceful and hearts are open, then we can expect peace to come through the actions we take. However strong a response is needed, it goes better with a peaceful mind and an open heart. 
                                                                                   Jack Kornfield

Around the world, so many souls are joining together in our prayer for Equanimity, for peace. While the news may give more attention to points of conflict and disruption, there is a yearning in our hearts and minds for Equanimity.

If you want to live a life of balance, of Freedom, start now with small steps. Turn off the news for a while, meditate, turn on Mozart, walk through the forest or the mountains. Let go of the latest story--yours and the world's. Listen more deeply.

Equanimity begins with a soft and open heart.

Quiet the mind, the heart will speak.
                                                                                       Anonymous

If you're feeling unsettled, I invite you to consciously practice embracing those ebb moments instead of resisting them. Demonstrate self-compassion instead of self-condemnation simply by sitting with yourself the way you would a friend in need, without trying to fix or convince yourself to feel something different. Oftentimes a few minutes is all it takes to move the energy.

How are you talking to yourself? Be mindful of your internal dialogue. Notice how you deal with self-critical thoughts. The more you practice self-awareness, the easier it will become for you to see and experience Equanimity as you continue your journey toward Freedom.

What would change in your life if you got really good at this practice?

We didn't come into this lifetime to be angels who watch from the sidelines as life unfolds around us.

As an expressions of Wholeness, we are infinite potential and possibility.

The real reason we are here is to remember our Wholeness, discover our unique expression of this, and to bring it to the world--even if our feathers get ruffled.

Does discovering, understanding, and remaining grounded in Equanimity and your true purpose elude you? Then I invite you to co-create with me. Discover how Emotional Freedom Techniques (EFT-Tapping) supports you in tuning into your inner guidance system and helps you unlock your greatest gifts so you stay aligned with your deepest purpose.

The Co-Creative Mandala below, "Equanimity", is from a photograph of purple primula aka primrose, which symbolizes balance, focus, and grounding. It brings calmness to all areas of our life. It is associated with the solar plexus, heart, and crown chakras. It reminds us to create and allow space around our worries, so that we can release them and be more present with others and ourselves--even when our feathers are ruffled. 

Peace flows from that place in consciousness where Equanimity fills my awareness.  Wherever I go, whatever I’m doing, I am a peaceful presence.

Equanimity Practice:
Intention:
Step more deeply into alignment with Equanimity by being a peaceful presence in the world.

The real power of the practice is the intention you place behind it. Start your day with gratitude and by setting the intention that you are dedicating time for self-care, to remembering Equanimity, and awakening to Freedom.  This practice is a simple method of helping you access Equanimity.    This practice reminds you create space around your worries, let go and Be Here Now.

Equanimity is possible to attain in the presence of stress, chaos, and danger. Like inner peace, Equanimity is a sense of emotional, mental, and spiritual harmony, even as life’s challenges arise. When Equanimity is present, there are strong feelings of serenity, balance, tranquility, and calmness.

Research suggests that people can begin to derive psychological and physiological benefits from the following CPR breath meditation after just a single introductory session.

This Equanimity practice emphasizes a focus on breathing and awareness of one's thoughts.

A simple meditation, “CPR”,  is based on the words Calm, Peaceful, and Relaxed and includes  these three sentences:

I am calm. I am peaceful. I am relaxed.

Allow yourself plenty of time to complete this practice. You can use this practice throughout the day--anytime your "feathers are ruffled". The most powerful time for this practice is when you're feeling pulled out of your center. Remember, as you co-create this practice, be gentle with yourself as you discover what nurtures and sustains you.

Before you begin the practice:

There are two parts to this practice.

Part 1: Invest time toward moving into stillness.

Light a candle. Take a few deep breaths to ground & center.

When you are ready, invite any subtle colleagues, allies, your guides and helpers to join you in your sacred practice. Wait a moment for that connection and alliance to form.

Next, invest some time for reflecting on the Equanimity mandala.

Let you gaze fall softly on the mandala. Use one or all of the  following prompts for connecting your energy to the energy of the mandala:

What message does it have for you? How will you surrender to Equanimity? How will honoring Equanimity support your journey toward Freedom?  How will you nurture the mandala of your life? How will you practice self-care and self-compassion by welcoming Equanimity into your awareness?

Part 2: Opening to Equanimity

This is a meaningful time to find the wisdom and clarity of Equanimity. During these unsettled times, the power of Equanimity is particularly potent. Setting the intention to invest your attention toward cultivating Equanimity increases the likelihood that you will Be Here Now  in the midst of the changes and challenges all around you.

Think of something or someone that bothers you--an event, a conversation, an interaction, something you're worried about.

With soft eyes, focus on the Equanimity mandala.  Using your breath to guide you, repeat these three sentences this way:

On the inhale through your nose say: I am…
On the exhale through your mouth say: …calm.
On the next inhale through your nose  say: I am...
On the next exhale through your mouth say: …peaceful.
On the next inhale through your nose say: I am...
On the next exhale through your mouth say: …relaxed.

As you're doing this practice, notice your thoughts and emotions. There's no need to do anything about them--just notice. Repeat this process until you begin to feel more calm, peaceful, and relaxed. This can happen quickly, or it may take a few minutes.

Continue your journey by practicing Equanimity in the present moment wherever you are, whatever the circumstances.

Wishing you peace,