PaigesfromElisabeth
Sunday, March 13, 2016
Wednesday, March 9, 2016
The Top Three Guided Meditation Websites
Before I started meditating, I was a moody mess, living a life
with a mood disorder. Meditation has helped me to make an incredible
transformation. One of mine, and many other people’s problems is not always
having people to meditate with. I have, therefore, spent lots of time finding
online guided meditations. Following are a few of my favorite sites
Relax For a While
Www.relaxforawhile.com
is one of the sites that I discovered recently that has it has helped me change
my life. The 10-12 minute recorded meditations are wonderfully soothing with
beautiful background music. The association between gratitude and happiness is
strongly scientifically proven. Joanne has two slightly different gratitude
meditations during which you focus on various aspects of your life with an
emphasis on how people and things contribute to your well- being and why you
are grateful for them. In her Cozy Room
with a Fireplace, she guides you into a room with the sound of a crackling
fireplace in the background. Her breathing meditation is one of the best I’ve heard.
For those of you who like progressive muscle tension and then relaxation
meditations, she has several of these (although not my favorites). Instead, I
love her Passive Relaxation to Manage
Anxiety and Stress where she guides you through a more passive guided body
scan, warming and relaxing each part of the body without first tensing the
muscles. There’s also a sleep meditation and a healing meditation.
A friend of mine said that when your anxiety is an 8, 9 or
10 that meditation is impossible, but that just isn’t true with Joanne’s YouTubes.
I’ve found that when I’m most stressed or anxious, I turn to Joanne for a
wonderful, peaceful feeling. It’s a great way to end my day.
UCLA MARC Thursday
Meditation Podcast
I believe you will agree with me that Diana Winston, the
Director of Education at UCLAs Mindfulness Awareness Research Center (MARC), is
a fantastic guide. She presents the mindfulness podcasts recorded from a weekly
mindfulness meditation that takes place on campus at UCLA and is available a
few weeks after the live meditation at http://marc.ucla.edu/body.cfm?id=107. Diana,
or a guest facilitator, introduces each of the topics for about five minutes,
sometimes with stories, most recently stories of Diana’s adventures as a
Buddhist Nun, and sometimes just an introduction to the guided section of the
meditation. She then leads a silent breathing or sound meditation with basic instructions.
Diana finishes the last 10 minutes or so with a guided
meditation based a variety of topics. The diversity is inspiring. She has her
own perspective on having more wisdom in your life. I love her interesting
takes on loving kindness meditations. As with Joanne, she has several gratitude
meditations. In the beginning of each year, she guides her meditators through
an intentions practice, whereby you set intentions for the New Year. (Sort of
like resolutions.) She does a lot with equanimity or balance and has taught me
about appreciative joy as the anecdote to jealousy. Throughout, with specific
meditations focusing on difficulties with meditating and during her other
meditations, she normalizes the challenges of meditating. She is energetic and
kind, and I find her meditations brilliant.
Petitations
Finally, I’d like to introduce
my own pet-centered meditations (Petitations©) available on my website www.mindfulpetitations.org. As
with everyone I know who meditates, I started out of necessity. For me, it was
emotional pain. But, in the beginning, I couldn’t even sit for the five minutes
required at the beginning of a support group without wincing in oppositional
pain.
As I tried to meditate, my
oldest dog, Pago, barked and whined and scratched at the door until I finally
let him in in exasperation. He jumped in my lap
and licked my face. I sighed as I exclaimed to Pago. “I’ve been trying to
meditate. My doctor says I should quiet my mind and try to focus my attention
on my breath. It’s so frustrating--my mind is all over the place. First it’s on
laundry--the mountain of dirty clothes in the bedroom, next it’s what to cook
for dinner, and the shopping I still have to do. Then it’s the episode of The
Big Bang Theory I watched yesterday. I just can’t focus on my breath.” I started petting Pago gently on his belly,
softly moving my hand in circles. Twenty minutes later, a timer went off. I was
thrilled and finally felt content. “I just meditated for twenty whole minutes. It
was so much easier to pay attention to your fur than to focus on my breath. I
never realized how soft you are.”
This
began the first Petitation, the Basic Petting Petitation. Similarly, during The
Pet Scan Petitation, the goal is to stay in the present moment with your pet
this time by focusing on your pet from ears to tail with your touch, sight, and
smell. This is Pago’s favorite Petitation and results in an incredibly deep
bond between you and your pet. The gratitude meditation is supposed to be one
of the most important practices, but it’s hard to come up with something that
I’m extremely grateful for every single time I sit down to meditate; I’m always
grateful for my pups. So I created the third Petitation, The Gratitude
Petitation, where the meditator is guided to focus first on how grateful they
are to have their pet in their life. They then expand this to other people,
beings and themselves. We all get angry and frustrated at our pets. Just a
month ago Pago, got himself sick by getting into and polishing off a whole bag
of everything bagels. In the Equanimity Petitation, the meditator is encouraged
to develop mantras to use to create space between the offense and the
punishment. Finally, one of the most difficult parts of owning most pets is
that we are likely to outlive them. The grief we experience when we lose them
is real and intense. It’s important, however, to hold on to both the positive
memories and the grief at the same time, so we can move through the grief and
not get stuck in depression. The Grief Petitation can help with this. All of
the Petitations are set to music composed specifically for the Petitations.
Hopefully, if you are just beginning to meditate or intend
to expand and enhance your meditation practice, you will find these websites
helpful. Through these online guided meditations I have greatly deepened my own
enjoyable meditation practice.
We would love to hear about your favorite meditation sites...
We would love to hear about your favorite meditation sites...
Friday, January 1, 2016
New Year's Intentions
Every year I like to spend some time meditating about the past year and setting intentions for the new year. This past year was a big one for me. My family and I moved from the Bay Area to Sacramento and my Mom and I wrote a book on Petitations and submitted it to a potential publisher. I also started horseback riding again.
Since most people break their New Year's resolutions in weeks or months, intentions are a better bet. Intentions are an overall goal, not specific objectives. Focus on health--not going to the gym 3 days a week.
I would like to have a balanced year. Lots of nature and city walks with my pups, meditation, writing, exercise, horseback riding and paying attention to my physical and emotional health.
Let's hear what your 2016 intentions are below.
Happy New Year!
Since most people break their New Year's resolutions in weeks or months, intentions are a better bet. Intentions are an overall goal, not specific objectives. Focus on health--not going to the gym 3 days a week.
I would like to have a balanced year. Lots of nature and city walks with my pups, meditation, writing, exercise, horseback riding and paying attention to my physical and emotional health.
Let's hear what your 2016 intentions are below.
Happy New Year!
Sunday, December 13, 2015
Mindful Meditation With a Horse? Is that Crazy Talk? The Answer is a Resounding NO!
I have Petitated with three horses so far and found that
when I Petitate with them, they visibly relax--leaning on me and holding their
necks near me for pets. I am in the
present moment with them—I stop worrying about the past of obsessing about the
future. How does this work?
I have been participating in equine therapy over the past
two months. Each time I go, we are told
to pick a horse that most fits with the exercise and spend some time with them
before we do the therapy. Today, it was
working with a large exercise ball representing something we were dealing with,
having the horse represent a strength and working with the horse to push the
ball around a tree to move forward toward making an impact on the issue we were
dealing with. My teammate and I chose
Flaming Jersey, a beautiful red mare with white spots on her butt, a brown
flowing mane and tail and deep brown eyes.
But, before we could do the exercise we needed to get into
the present moment with Jersey. I went
over and practiced a Petting Petitation with her for a few wonderful moments,
caressing her soft neck, stroking her muscular back, and patting her adorable nose. As she calmed down, I did a quick Pet Scan
Petitation with her. I first checked her
out visually from the tip of her ears down her neck, back, butt, legs all the
way to her hooves. I took in one of the
most wonderful fragrances in the world, the smell of horses and talked to her
about what to expect as we did the exercise.
Although she didn’t cooperate completely throughout the therapy (life
always throws some curve balls), she stayed calm and persistent and about 20
minutes later we guided her to kick the ball against the wind around the tree
and over the finish line. Then it was
more Petting Petitation and a quick Gratitude Petitation—I was truly grateful
to have Flaming Jersey in my life.
During the exercise I was able to move from worrying about
my loneliness that I had been experiencing since I moved to Sacramento from the
Bay Area four months ago to having a deep connection with another being. I identified my strength, that of creativity
and persistence to plan activities during the time between hanging out with the
horses including square dancing that evening (something I had a lot of
experience with and know of a local group with wonderful people), a writing
group (I loved but had stopped prioritizing), an online writing group, and a
writers’ wine party. The persistence
and creativity I showed with Flaming Jersey is quite symbolic of the
persistence and creativity that I have been able to show on and off in my own
life. I also recognized that by
verbalizing the plans to Jersey and the other people in the group, I had
accountability, something that always helps me to move forward in a positive
direction.
So no, Petitating with a horse to stay in the present
moment, move toward a positive goal, and appreciate what I can have is not
“crazy talk”—it is a wonderful reality.
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