Touchstones of the Sacred

Some wise soul said "Patience is a virtue" and after years of deliberate practice it is now abundantly clear to me why. In our super-fast, win-or-die goal-oriented Western culture we so easily forget that life is a journey, rather than a competition or race toward some end prize. The true prizes are to be found along the way, but if we're caught up in a cyclone of "busyness" it's hard to really see and receive the wisdom and joy to  be gleaned along the way. This week I'm going to focus on one BIG thing that I am deeply grateful for; this one virtue is what has allowed me to feel calm and utterly joyful during demanding, uncertain and even suspenseful times: Patience.

The last few weeks have been a whirlwind of activity for me. Stuff we can all relate to: balancing multiple professional projects each with multiple priorities and deadlines, attending family engagements, appointments and client meetings and of course the regular day-to-day stuff like gardening, juicing, housekeeping, exercising and grocery getting. As my schedule and head-space has been more packed than ever it's been interesting to notice the calm and centered-ness with which I've been navigating it all. Several times I've found myself marveling at the lack of stress I'm feeling while living so...fully. This is something very new for me!

Opportunities to practice patience have popped up like wildflowers and I am deeply grateful for these chances to drop into a more mindful and conscious space. My inclination is to urge forward - to get somewhere, to the conclusion or ultimate (desired) outcome of a situation. Instead I'm practicing patience, consciously slowing down and entering more of an observant and curious space.

Our culture tells us we need to be faster but in reality, as psychologists, holistic health care practitioners and our own experience tells us: we really need to slow down, not speed up. With this perspective, rather than approaching the details that arise as obstacles or problems to solve on the road to getting there, I realize that I am already exactly where I need to be in this moment, and to live in or for the future shortchanges my experience of life as I am being given it, in this very moment.

Yes part of me wants the answers now; the automatic thought is how will it all unfold, will it all unfold as I want it to? Part of me doesn't want to slog through the sometimes perilous, sometimes dull details of getting to the place of unfolding - there's often a lot of waiting involved.  So my practice is to slow down, relax, be fully present in whatever aspect of the journey I find myself in and simply take it from there.

So what does this practice of patience look like? When I get all spun up on wanting answers, wanting to get through whatever situation I am in, there's a moment of pause to remember. I begin breathing deeply and observing my thoughts and the sensations in my body. I use this simple reminder: I am exactly where I need to be in this moment, and then ask myself, What is to be learned or simply experienced here in this moment or during this process?

This not only makes waiting a joyful rather than frustrating experience, it allows me to be more flexible and to see opportunities that I would not have had I been just doggedly aiming for the finish line and regarding the stones that make up the path as mere stones. While I may find myself joyfully celebrating the fruition of my desired outcome or in a different outcome than initially set out toward, either way by practicing patience I've collected many jewels along the way so no matter how it all unfolds I've gleaned the riches of my experience.

How do you deal with waiting, stress and impatience? We'd love to hear your thoughts and strategies.

What if there were just three steps you could take to experience greater mind body spirit balance? Because let's face it, who doesn't feel out of balance these days, at least some of the time? We all want to feel more balanced, more aware, more present in our lives.  Time flies whether you are having fun or not, so it's up to us to make our time here as full of joy and laughter as possible.

Yes there are millions of things we could or think we should do to feel happier, healthier and more vibrantly alive but see if it doesn't boil down to these three being the magic formula for you.

Eat as many raw, organic plant foods as possible.

Eating at least 80% raw is one of the single most important things you can do to support a healthier, more balanced mind, body and spirit. Eating raw, organic plant foods is good for your mind because the digestive impact of fresh fruits, vegetables, greens, nuts and seeds is low impact on the body. Raw plant foods with their inherent enzymes in tact process and assimilate more quickly into the body. They also provide abundant trace minerals and other micro nutrients that the Standard American Diet (SAD) and even a relatively healthy cooked diet are sorely lacking in.

Without adequate stores and daily input of copious antioxidants, phytonutrients, amino acids, magnesium, silica, iron and other vital nutrients known and as-yet unknown to science, our entire nervous system, our brain, vital organs, neurotransmitter and hormone production, immune function and ability to ward off and repair free-radical damage is compromised. Most of us are compromised and this is where fatigue, depression, stress, aches and pains, skin problems, sleep problems etc. come from.

When you are ready to give raw foods a try here are a few simple tips to make the process one of fun and discovery. Consider it an opportunity for you to really get to know your body and respond to its true nutritional needs, thereby eliminating mood swings, stress, inflammation, pain and other maladies which are the result of inadequate or just plain unhealthy eating and/or blood sugar imbalances.

Take your time and enjoy the adventure

1. Research raw foods. There are many wonderful resources out there written or presented by medical doctors, nutritionists, naturopaths and other wise souls who discuss the scientific or medical benefits to and reasoning behind this nutritional approach. The more you understand why eating raw plant foods is so good for you, the more you will want to do it. Google David Wolfe, Gabriel Cousens, Kris Carr, Laura Bruno and Natasha St. Michael and begin your adventure exploring raw foods.

2. Focus on adding in more raw, organic plant foods rather than on what you intend to subtract from your diet. Try adding a green superfoods smoothie or juice for breakfast. Then try eating all raw until dinner. Try a raw weekend or week. As you adjust to eating raw cuisine you are bound to notice it just tastes better and you will naturally choose to eat raw more often than not.

Exercise - every day.

Our bodies were designed to be very active: hunting, foraging, building, walking or running long distances, sleeping and sitting in a natural environment furnished only by mother nature. Sitting at a desk for 8, 9, 10 or upwards of 12 hours at a time is not what our bodies were designed for. Nor for sitting in cars for an hour twice a day in a smoggy commute. A sedentary lifestyle is as big of a joy and passion killer as eating the Standard American Diet.

We know that exercise is one of the best things we can do for our emotional well-being, mental acuity, hormonal balance and overall health, not to mention our level of strength and litheness of figure. The statistics are abundant and all point toward a simple truth: we need to exercise, every day. Once you start and push through the initial inertia if you are not yet an exerciser, you will want to, need to move your body every day. Stretch, walk, run,

When it comes to juicing or smoothies it's not an either or proposition. Each type of drink has its place depending on the benefits you seek. If you're new to raw foods or even just trying to eat more fresh, organic goodness you're bound to encounter the Juice vs. Smoothie debate. Both methods of preparation are sure to take your mind body spirit to its highest level of functioning, especially if you consume them consistently and choose ingredients for their specific health and energetic or spiritual properties.

Juicing

Juicing removes most or all of the fiber from the plants while retaining the minerals and other nutrients in the juicy life force. This makes juicing especially beneficial for those seeking to give their digestive systems a break for a fast (or as many prefer to call it a "juice feast") or to direct the body's energy into healing, as digestion is the largest consumer of the body's energy.

Juicing is a great option first thing in the morning for those who have little appetite for breakfast or to get a light-weight boost before exercise. There are myriad juicers on the market and certainly some of the most expensive are the best. I've got my eye on a Breville or Champion but for now the little no-name juicer given to me by a dear friend who had a few too many juicers on her hands works just great for me.

Most raw food or detox books contain juice recipes and it's great fun to experiment with new blends. My latest favorite juice recipe is zesty, spicy and super energizing:

1 finger length of ginger root

1-2 small lemons

1 orange

4 ribs of celery

1/2-1 cucumber

1 pear

BIG handful of parsley leaves

BIG handful of kale leaves

BIG handful of spinach leaves

I juice everything whole (chopped to fit through the juicer opening), leaving the pith, skins and seeds intact to obtain greater trace minerals and nutrients. Fresh herbs can be juiced in for medicinal and spiritual purposes. I also sometimes stir in a few grams of MSM.

Why Juice?

* Gives digestion a break.

* Increases water consumption from food vs. actual H20 which can have dubious origins and additives.

* Provides an invigorating jolt of alkalizing, hydrating nutrition to balance mind body spirit.

Smoothies

Smoothies, in particular green smoothies, are the staple of many raw foodists, vegan athletes, high-functioning business people and others who seek an abundance of easy to assimilate nutrients with minimal chew time required. Smoothies also give your digestive system a break to a certain extent while still providing the full fiber content of each fruit, vegetable, nut or seed included. By blending the foods before consuming them your body doesn't have to spend it's precious energy breaking them all down and the energy you save on digestion can be channeled into other pursuits.

Some days I juice, some days I make smoothies. Some days I do both. It really depends on what my mind body spirit tells me is needed at the time. Because I'm in the process of healing an inflammatory condition I frequently choose juicing but smoothies are a wonderful way to incorporate healing superfoods that are otherwise a bit awkward to eat (think powdery spirulina, tiny hemp seeds and masses of greens).

Why Smoothies?

* Easier on digestion than whole foods, especially those that are cooked.

* Increase fiber and water consumption.

* Pack in superfoods and medicinal herbs for enhanced performance, healing and happiness.

* Allows you to consume extra large quantities of alkalizing greens in a single meal.

Whether you are drawn to raw foods for the physical, mental, emotional or spiritual benefits - and who isn't up for all four? incorporating fresh juices and smoothies into your diet will increase your energy on all levels. Here's my latest favorite smoothie - combine all ingredients in a blender and whip it up:

Coconut water or chilled herbal/medicinal tea

Ginger - fresh root or dried powder to taste

2-3 tbs hemp seeds

When I make a decision, especially whenever I set an intention for a habit I want to lose or cultivate, the turning point of actually making the choice is similar to waking up fully refreshed on a crisp, sunny day. Where I am and where I’m heading are ...

Women today are juggling more and more as we raise families, pursue careers and maintain relationships with friends, family and our communities. A life filled with so many important priorities can be exhilarating and infinitely rewarding but it can als...

Anointing with essential oils has been used in ritual and ceremony for thousands of years, with one of the most widely known rites being the art of perfuming as an attractant for love. While most everyone today is familiar with the use of perfume and cologne as a tool for attracting a mate, most people don’t know that essential oils were the original form of perfume.

The word perfume comes from the Latin phrase “per” meaning through, and “fumus” meaning smoke. The original form of perfume was actually incense, and has been traced back over 4,000 years to the use by Mesopotamians, who would use resins and woods to burn in their religious ceremonies. Many people would often soak the resins and woods in water, and then rub the water over their bodies anointing themselves with the fragrant waters.

The Egyptians were quite fastidious in the care of the body and used oils extensively to anoint their bodies and surrounded themselves with oils in elaborate containers. Their aromatic use of oils dates back more than 3,000 years and it was during this lavish period that essential oils made their greatest surge into everyday use.

Perhaps most famous of all Egyptian rulers was Cleopatra, who was well versed in the power of scent, and was equally lavish in her use of perfume. When she sailed into Egypt after she left Rome, it was said that she perfumed her sails and burned incense so that clouds of perfume would announce her arrival, long before her barge would come into view. Cleopatra was also reputed to have used oils to perfume herself whenever she would meet her potential lovers.

The oils that have been used for thousands of years in the art of perfuming were chosen for their powerful abilities to attract love, with the predominant oil being rose essential oil. Rose has traditionally been the flower and symbol of love for centuries, and is known for its ability to increase love in one’s life. Although rose is one of the more expensive essential oils on the market today, it is with enormous rationale. It takes 60,000 hand picked rose blossoms to make one ounce of essential oil. Thank heavens, rose is such an evocative oil as it only takes a few drops to anoint the heart, and perfume the soul.

Anointing the heart with essential oils is an incredible ritual to open our hearts and minds to more love in our lives, and if we begin each day centered in the heart of love, life is bound to respond by bringing more and more love to us in each and every moment.

Stop Beating Yourself Up!

Do you pay attention to everything your mind tells you? Our minds can take us on a wild goose ride with all the “What if’s” and “I should have’s.” The mind is the main cause of the “Worrier” in us and is the culprit for our automatic tendency to “beat ourselves up” at the first sign of problems.

Psychologists believe we have between 60,000-70,000 thoughts a day and approximately 80% of those thoughts are negative or self-damaging. Negative thoughts have been developing in our subconscious for years, often stemming from incidences in our lives when we were “put down” or criticized.

In fact, until you actively try to identify these negative thoughts, you’re probably not even aware they’re there. Negative thinking starts from childhood. It’s hard to realize how negative self-talk can be detrimental to your self-esteem, self-concept, and confidence when it’s so automatic.

For instance, if something happens that doesn’t turn out the way you expected, the automatic negative thoughts could be, “I’m so stupid. I should have known better.”

Habitually thinking negatively or “beating yourself up” results in the real belief that you’re “not good enough,” stupid, or can’t do anything right. With negative thinking, you’ve probably settled for less and compromised your integrity more times than you prefer to remember. Unfortunately, it’s impossible to feel confident and successful when you’re constantly “beating yourself down.”

1) A good way to stop thinking negatively is to consciously identify your negative thoughts, then actively replace negative thinking with realistic thinking or self-soothing thoughts by reminding yourself that “Everything’s going to be ok- I can do this” or “I can get through this.” Try to remember specific situations in the past when you did make it through difficulties times, despite feeling like it was impossible at the time. Doing this will build your confidence and self-esteem and is a great tool to counter negative thinking.

2) Once you have identified your negative thoughts, write them down. Seeing them in black and white can really be “an eye opener” and bring new found awareness to how damaging negative thinking really is.

3) Erase the negatives. Take a black marker and draw a thick line through all the negative self-talk you’ve written down.

4) Replace the negative self-talk with a positive version. For example, if your negative thought was “I am hopeless at managing my employees” write the exact opposite, “I’m really good at managing my employees.”

If you believe your positive self-talk just isn’t true, remember that your negative self-talk probably wasn’t true either. Negative self-talk became so powerful because you automatically thought negatively so many times throughout your life, consciously or subconsciously, that you came to believe the negativity a little more everyday.

The same principle applies to your new positive self-talk. Positive affirmations like, “Everyday, I’m becoming a better person in every way” can have a strong impact on building your self-esteem.

5) Repeat your positive-self talk daily. Write your affirmations on index cards or post-it notes and stick them to your keyboard, computer monitor, refrigerator, mirrors, bedside table- anywhere and everywhere you can. The more you see them, the more you’ll say them to yourself, and the more they’ll become ingrained in your mind. The negativity and tendency to “beat yourself up” will be less and less likely… until one day, you really will feel confident about who you are.

Originally published at fillyourcupup.com (http://fillyourcupup.com)

Summer construction, noisy neighbors, fax machines, laughing children, or the refrigerator's hum: wherever we find ourselves, we are usually surrounded by some sort of sound. As an Intuitive Life Coach, I find that most people underestimate the degree to which life's "soundtrack" affects our lives. People make vision boards for the Law of Attraction, using words as affirmations but rarely tuning into the primal power of sound itself.

This is a major untapped resource! Background awareness drops directly into the subconscious, thereby reprogramming us from the inside out. Whether you consider yourself a visual, auditory or kinesthetic learner, you can use the power of sound to amplify desired improvements in your life. In some ways, sacred sound can "do the work for you" by raising your vibration even as you focus on other things. Effortless action? Sounds good to me!

1) “The Sound of Silence.” Your right brain naturally receives more telepathic and auditory information.  When you want to tune in, allow yourself to tune out the static for a while.  You might be surprised at what comes through!

2) Moving water, especially an ocean, creek, large lake or stream. Water freshens the air, allowing us to inhale more oxygen.  It also releases negative ions that sharpen mental clarity and enhance relaxation.  Listening to water reminds us that life ebbs and flows, so that we can keep our vibration high even when faced with troubling times.

3) The sounds “ah” and “oh” as in “alleluia,” “holy, holy, holy,” and “amen.”

4) For aura strengthening when you find yourself surrounded by negativity or fear, try “Om Namo Bhagavate Vaasuudeevaaya.”  There’s a guided meditation on Yogiraj Alan Finger’s CD, (http://www.amazon.com/Life-Enhancing-Meditation-Alan-Finger/dp/B0000CBLAW) or you can listen to a musical version here (http://www.youtube.com/watch?v=Y8vOp_czyOE&feature=related).

5)“The Gayatri Mantra" (http://www.youtube.com/watch?v=u8PFr5-YFDU). Sometimes called the original and most sacred mantra, this beautiful chant opens the third eye, heart and crown, invoking blessings through the power of sound, vibration and intention.

6) “Om.” Did you know that you can balance all of your lower chakras just by balancing your crown (at the top of your head)?  Chanting the ancient sound of Om creates resonance within your nasal passages and sinus cavities, which stimulates parts of the brain, which in turn reorganizes the rest of your energy system.  Krishna Das makes the most amazing Om sounds.  You can hear some of them here (http://www.ilike.com/artist/Krishna+Das/track/Om+Namah+Shivaya).

This excerpt was originally published 10/10/08 as part of a longer article on Laura Bruno’s Blog (http://laurabruno.wordpress.com/2008/10/10/high-vibration-foods-sounds-and-colors/).

The image of my late great-grandfather was in my mind as I practiced yoga this week.  Wilbur McKenna, or “Mac” as his co-workers called him, was a railroader who drove steam, diesel, and electric locomotives for the Milwaukee Road through southern Montana and the surrounding states.

His constant companion, whether hauling passengers through mountain passes at three a.m. or freight through the grasslands at mid-day, was his fireman, the man who kept the boilers stoked and operating at enough pressure to keep the trains moving.  That’s as clear and as basic an illustration of the precept of tapas as I can think of: Maintaining the energy needed to keep moving forward.

As laid out in Christine Brown’s The Yoga Bible, published in 2003 by Walking Stick Press, tapas is one of the five niyamas, or disciplines that the yogi adopts to govern their conduct towards themselves and others: “Originating from verbs meaning “to burn” or “to cook”, this precept encourages you to develop a strong resolve and a burning enthusiasm both for your practice and for your life’s work.  Like the other precepts, tapas demands discipline, self-control, and persistence.”

I initially confused tapas with enthusiasm itself before I began reading more about it.  Now that I see it more clearly, I’m reminded of this quote from Richard Rolle’s The Fire of Love: “I cannot tell you how surprised I was the first time I felt my heart begin to warm.” Rolle, a 14th century English hermit, was also captivated by the warmth and the fire of being unified in love, and I am myself surprised by the energy released by opening my understanding of things by even a fraction.  It impels me to keep going on this path, not just to improve for improvement’s sake but to keep moving for the sheer joy of it.

Yogi and the Hare

I am not a patient person.  This is an admission that would surprise people who know that I practice yoga, one of the most patient forms of exercise.  I am impatient, though, and I show it in some very strange ways.

This is my morning routine, repeated with some variations depending on the day:

I wake up. This happens, on average, two to three hours before my wife does.  When it happens, my mind wakes up pretty quickly.  It’s keen and ready to work on the list that it’s been prepping all night.  My body, however, is not thrilled to get a to-do list when what it truly wants is breakfast, and takes an hour of coaxing to get out of bed.

I go to the bathroom and flex in front of my mirror. This is partly because I am vain, but also because I am impatient.  I did a total of 10 to 11 repetitions of the Plank-to-Four-Limbed-Staff sequence yesterday, including five of them in a row. Where are my rippling biceps? In case they decide to show up without telling me I flex several more times during the day, just to be sure.  This reassures me and amuses my wife, so it’s a win-win for all concerned.

I weigh myself. I do this about three or four times because our scale is old and imprecise and I have to take a wide sample of possible weights before settling on the most likely total.  Also, I am nearsighted and the markings are small. When combined with my height, this makes accurate first readings unlikely, even when wearing glasses.  Am I much lighter yet?

I eat breakfast. While breakfast digests, I search the internet for likely jobs, write in my journal and wait one hour before:

I practice yoga.

Living mindfully requires me to practice patience in a number of areas.  My rippling biceps will appear, but it will take time to allow the muscle tissue to rest and rebuild itself between workouts.  I will get lighter, but I will have to keep eating properly and riding my bike up hills to make that happen.  For now, there are the needs of the moment.  Breathe, be grateful, and be mindful.

Or, to quote Lama Surya Das, from his book Letting Go of the Person You Used to Be, “Hasten slowly, and you will soon arrive.”