Spark

The intention for today is Spark.

A spark may be small but within it lies infinite strength. Kindle the spark for life and love in someone today, starting with yourself.

Thank you Spark for igniting the love within us.

PS: Often a tiny spark of curiosity ignited within a child, becomes what transforms the world.

Clarity

The intention for today is Clarity.

Today, the intention is to become one with clarity. May a clear heart and clear mind drive our thoughts, feelings and actions. May we feel through the depths of clarity and have a vast vision with vibrant dimensions of clarity.

Thank you Clarity for showing us the way.

PS: A clear mind is like a glass water when all the dust has settled to the bottom of the glass, leaving the entire glass clear and pristine. May we invite that calm, clear nature of the mind into our experience.

Happiness

The intention for today is Happiness.

"Happiness is a choice", say the gurus of consciousness and love. So choose happiness today. If something annoys you, choose to become happy. If something upsets you choose to remain happy. We are not suppressing the emotion of annoyance or upset. You feel it, become aware of it and THEN choose to continue differently.

Thank you Happiness for keeping us happy at heart.

PS: A beautiful friend of mine reminded me some time ago of a happiness button. Every day she wakes up in the morning, she presses the happiness button and it turns on. Try it. It's free. ;-)

Gratitude

The intention for today is Gratitude.

Today, show your thanks for all the abundance in your life. Yes, you are abundant. Just close your eyes and think of all the things that are working in your favor. Think about your life and look at all the wonderful experiences you have had. Moments of incontrollable laughter, moments of joy and pleasure and utmost peace. All the beauty and wonder that is you. Be Grateful, for all this today.

Thank you Gratitude for showing us how blessed we are.

PS: If there is anything you are looking to change in your life, begin with an attitude of gratitude. And then, see your problems dissolve, making room for all the refreshing, nourishing energy creating all that your heart desires.

Be Yourself

The intention for today is Be Yourself.

Today, know that you are already perfect. Be comfortable in who you are. Know that you are loved and admired for the beautiful self you are. Enjoy basking in the love of the Universe who adores you in more ways than you can imagine right now.

Thank you Being Yourself for allowing us to just be.

PS: When you are just being yourself, that is when people, circumstances and events unfold in your favor. They are attracted to your raw essence and are drawn in by your true nature.

Draw

The Intention for Today is Draw.

Today, draw yourself an image. Draw like you did as a child. Take some color pens, paintbrushes, crayons or colored pencils or a lead pencil and just doodle on paper. Do this without hesistation. You may draw in the inspiration that you have been looking for.

Thank you Draw for connecting us with ourselves.

PS: Drawing is letting your spirit flow through your body, through the fingers, down to the paper and emerge in front of your eyes.

Follow Your Heart

We often make things more complicated than they are. Thankfully, this quote from the lovely book, The Alchemist by Paulo Coelho, puts it down in a nutshell. And it makes things simple in a profound way. When we follow the messages from our heart, the experience of life becomes that of love, adventure and peace. The heart makes it really easy for us too. It will give you signals of ease when you are headed in alignment with your path and a clear signal of unrest and discomfort when you are not doing what is good for your highest self. We have this compass, in grained within us, in our bodies. We were born with it. And right now as you are reading these words, become aware of your heart. Just take a moment, close your eyes and bring your attention to your heart. And then continue reading.

Following the wisdom of our heart has not been so fashionable in our society. At times when someone does what they love to do or is inspired to go for something from their heart, our society has given them even more challenges to overcome. To people around us who are not used to seeing such "bold" behavior- behavior that goes against conventional ways of being, it can seem very threatening. And in the past, we may have hesitated to do what we felt was right, out of respect for others or out of fear of being ostracized. Yet, when we stray away from what our heart wants, it is we who lose respect of ourselves and when done consistently, we may take up distractions, in the form of habits and behaviors, that helps us forget all those moments when we didn't listen to our heart.

Our society is changing rapidly and welcoming more and more people who follow their heart. And it is never too late. Following one's heart can begin at anytime, at any age, on any day. It can begin with baby steps or with big bold mountain steps. And we don't need to beat up ourselves for those moments in the past when we did not do what we were called to do. Every thing, every action or inaction, is in alignment with some cosmic purpose. All your life's experiences have prepared you to arrive at this moment. It is in this moment that we can now creatively channel our life's inspirations and our heart's callings. So heed the messages. Follow the omens that are laid on our path, as The Alchemist reminds us. Listen to your heart and you will find the treasure there!

Love,
Sophia


Heart

The Intention for Today is Heart.

Like the butterfly, who follows the scent of the flower.
Like the sunflower, who follows the rays of the sun.
Like the stream that knows only downhill.
Follow your heart, to find the treasures within.

Thank you Heart for showing us the way.

PS: Take the message from your heart with grace and you will always be on the path to your bliss.

Meditation Books I Love: Part 1

As you embark deeper on your journey to meditation, I would like to share with you a couple of books on mediation.

1. "Wherever you go, there you are" by Jon Kabat-Zinn:  I recommend this book because it is composed of small chapters that you can read and incorporate the wisdom into your life bit by bit. The chapters are 2-3 pages long only with a practice at the end of the chapter that provokes your thinking. I also love the anecdotes that Kabat-Zinn shares in this book. Take a look and enjoy. Here is also a video review of the book that I did on the book.

2. "Turning the mind into an ally" by Sakyom Mipham: I have a special connection with this book. When I was living in New York, I visited many yoga centers and buddhist centers. One day, a friend of mine, Nancy and I walked into a meditation center in Manhattan. We began talking with one of the volunteers who was helping out the center in the daily running of the place. We chatted a little and I asked him about the book he was holding in this hand. It was this lovely book with a white cover that had an eloquent script for a title. He explained to me how this book was influencing him for being more in tune with his inner world. Then, as we were leaving, he said to me, "Here you go". He was handing me the book. I gave him a surprised, joyful glance. He said that this book belongs to me now. This kind gesture was truly heartwarming and even after so many years, this gift from a "stranger" is a source of warm feelings.

I have read this book with great gratitude and joy. In the reading of this book, I have gained a sense of peace. The author offers an intimate view of meditation and in the way he describes what happens to us when we are meditating, is simply eye-opening. He uses the analogy of a horse to describe our mind, an analogy that clearly brings to me the message that meditation needs to be a practice done daily. Only then can we train our mind to become our ally. I highly recommend this book for anyone who is serious about changing their habits, improving mental health, and refining their concentration and sharpening their sense of focus and clarity.

Consistent

The intention for today is Consistent.

Today, stay consistent. Stay focussed on the promises to yourself. Remain consistent with yourself and the dreams you have. Allow nothing to shift you from that crystal clarity of who you are.

Thank you Consistency for helping us stay committed. 

PS: Today would be a great day to look past any "failures" or "missteps" in your life. Shake it off with grace and come back on the path.

Meditation Retreat

Today I want to share with you the possibilities that exist to immerse yourself in a meditative lifestyle. The full immersion method is used as an effective teaching tool for example in language learning where the student is exposed to the new language constantly. This helps in faster and deeper adoption of the new language. 

Full-time immersion in meditation is also an amazing way to get into the practice. Spending an entire day, a weekend or even 10 days in a meditation retreat can jump-start your practice and bring you its benefits in dramatic ways. This is clearly more demanding than a meditation practice for 30 minutes a day. Nevertheless, the benefits that pour into the rest of your life makes it totally worthwhile. This means both a commitment that shows up in advance planning, and allocating the needed resources to make it happen.

Many meditation centers offer opportunities for extensive deep immersion meditation. Omega Center in Rhinebeck, NY has weekend meditation retreats, so does The Chopra Center which offers unique meditation programs all across the United States, Puerto Rico and in many other places in the world. If you are living outside the US, check out your local yoga studios, meditation centers, community churches or conscious living centers for opportunities. And share them in the comments below so more people can learn about them.

Consider planning a meditation retreat for yourself. It will be an experience you will embrace and the benefits will overflow into your every day living.

Tai chi: Meditation in Motion

Recently, a friend of mine invited me to check out a Tai Chi class here in Asheville. Tai chi has fascinated me for quite a while. It's fluid movements that speak of some hidden knowledge practiced my Masters of ages gone by. It has represented to me a way of being in tune with nature with respect and compassion for all, especially when used as a martial arts form. Today, it is widely hailed as a gentle yet powerful way to heal your mind, body and spirit.

So, this morning I went to my first Tai Chi class! My teacher Liz is very welcoming and warmly welcomed us to the class. The class was held inside a room with windows all around overlooking the park, which was lovely. We began with some warm up exercises with breathing in focus. And the rest of the class we learned the first part of a movement called Commencement. It was really great to follow her as she repeatedly showed us every segment of the movement. Already in the first few minutes, I started feeling a tingling between my palms. This is a pleasant sensation, soothing and healing. Liz used many analogies to help us visualize our movements such as swimming through pudding or moving a ball. What was remarkable is that throughout the whole movement, all joints are kept bent, both in the legs and in the arms. All of these movements are meant to build strength, flexibility and vitality in the entire body. 

After I got home, I did some basic research on Tai Chi and learnt that this ancient Chinese art form has a foundation in the philosophies of Tao and Confucius. It's basis is the interplay of the yin and yang energy and the merging of the energy in to one universal life force, chi. In fact, the Taijitu symbol also known as the ying-yang symbol of interlocking curves with dots at the center of each fold, is also the symbol for Tai chi from the famous book I Ching.

As someone who loves meditation, Tai chi is really meditation in motion and I enjoyed every moment of it. At the end of the session, I was filled with lightness, joy and felt energized for the day. I am going back next week and if you are in Asheville area, come to Aston Park on Wednesday mornings at 10:30 for Tai Chi with Liz.

Forgive Yourself

The intention for today is Forgive Yourself.

Today, forgive yourself for any wrong doing. Give yourself a hug. Let go of guilt and self-reproach talk. You always do the best you can, in every circumstance. There is always room for progress, so let it go.

Thank you Forgiveness for showing us where to let go.

PS: Forgiving yourself may be the best thing you ever do for yourself, besides forgiving others!

Making Friends With Resistance

Do you encounter resistance? Resistance! This sticky substance that keeps your feet planted, your fingers glued and your tongue tied. It leaves you with inertia, a state of being at rest unless propelled forward (although we are constantly in motion according to quantum physics!). You know it, right? If you said "no", you are free of it. Yippee! You, please go NOW and celebrate! We are joining you at the end of this article! Those of you who are not there yet, you know what I am talking about, right?

I have been feeling resistance to my writing lately. Yes, on the first anniversary of the reflections blog, resistance is still showing up. It is this voice that says, "what does it matter! Who is reading your blog/newsletter, anyway?" Or  "You don't have anything to share this week. Wait for some more juicy stuff next week." And on and on. This is the voice of resistance. It wants to test me. It wants me to show it that I really care about my writing, that I am passionate about it to the extent that I will ignore its' voice. So, it pushes where it hurts most, the delicate points, the no-go zone. It knows exactly where to press the buttons. It pops up unexpectedly, without pre-warning! Just when you are thinking, I have got it down on its knees, it rears its face again. 

And for me, resistance shows up most often in exactly those areas where it matters. Resistance to washing dishes or doing the laundry is something that eventually catches up to you and you know when you are running low on fresh clothing that it is time to finally do the laundry. But how about matters that really matter for your entire life? You know, life purpose and contribution and sense of fulfillment- that kind of thing? How do you know it is time to get your act together? I guess, it also catches up to you. There comes a time when you look at the life you are living and it shows you exactly how far you have come. And when the desire to be somewhere else is strong, the where-you-are-now becomes a source of a new kind of resentment. You know? When we dislike where we are, or are screaming on the top of our lungs about what we don't like about our current life, it is resistance to the NOW of our lives. It is just another type of resistance.

So we can count and share all the different ways resistance shows up for us. The question then arises is why is it there and what to do about it? Ah, great questions to start off with. It seems to me that resistance shows us what matters to us. That important phone call to make, that creative project to start/finish, that blissful place to go to, that joyous event to attend, that inspiring Sunday Reflections to write ;-), that awesome bicycle ride to go on, that legendary memoir to write, that business idea to implement, that self-care action to take, that hour of extra sleep to have, and on and on the list goes. These are the type of important, very important things that we resist. We resist that which is good for us. We resist our own growth and our own success.

So, that is why it is there? Simply to show us what is important? Or perhaps, to show us we are really serious and committed every time we overcome the resistance. Or to inspire our creativity in some amazing way. It is there as a tool for our growth. And there may be many other reasons why it is there. Yet, it is crucial now for us to consider what to do about it:

First, ACKNOWLEDGE IT.

When a child has just tripped and starts to cry, as soon as a parent or older brother or sister comes running to give it their love and attention, the child very soon tends to stop crying. His crying was way louder than how much it hurt! Just like that, resistance is way louder that it actually is hurting us. By running towards it, giving it the love and attention it is asking for, we can help it to fade. So, when you have some resistance showing up, acknowledge it in the best possible way you know how. Just recognize that it is there. Stay with it for a little while, and see it disappear. It can be as simple as saying: "Ah, that looks like resistance!"

Second, THANK IT.

When resistance hits, thank it. There is always a higher purpose for everything. So the resistance has appeared for some higher purpose that you may not know right now. Just trust that it has a role to play in your growth, and for the long run, it is important that you go through it. So just thank it. "Resistance, I thank you for helping me on my journey of growth and prosperity."

Third, RELEASE IT.

After you have acknowledged resistance by becoming aware of it and thanked it for being there, release it. You can do this, for example, by journaling a few lines about the resistance. Write down on paper that can be later destroyed. Just take five or 10 minutes and write without stopping. Write all that wants to come on to the paper. Let the words run. Let them flow on the paper. Stop only when you know that it is time to stop. Then, safely destroy the paper.

Fourth, PRAY FOR IT.

Resistance is your friend. It comes into your life, shows you some life lessons and then disappears. You can send it off with a prayer like this one: "I am sorry for all the moments when I ignored you, resistance. I am sorry for not paying you the attention you wanted. I thank you for being in my life only as long as is needed for my highest good. I love you for your persistence and dedication to my growth and happiness. I am truly grateful to have gotten to know you. May you serve your purpose wherever you go. Thank you and Farewell."

This process of befriending resistance can be beneficial to you and to all those who come in contact with you. So, make friends with resistance. It can be powerful and transformational.

So how does resistance show up for you? What does it look like? What is it trying to tell you? What does if want your attention for? And how does it go away? Share you insights for us all.

Share

The Intention for Today is Share.

Today share something. Sharing is a beautiful way to express the notion that we are all one. When we give to another, we are giving to ourselves. Open the gates of Flow.

Thank you Share for showing us abundance.

PS: Sharing need not be material, all though it can be. A personal story, experience or vulnerability when shared and expressed does mountains to bring people together.

Listen

The Intention for Today is Listen.

Today, listen to the voice within you. Take a moment or two or twenty and just be still with yourself. There is a message that is urgently itching to emerge. Quiet your mind and open up to the wisdom.

Thank you Listen for enabling us to receive.

PS: Sometimes messages are not loud but subtle, not in words but in feelings, not apparent yet revealing. You may not even be aware that a message came through, but you will still have a kind of a knowing.

Learn

The Intention for Today is Learn.

Today, be open to learning. Learning something about yourself can be like a double-edged sword. It can be painful to reveal a truth and in the same instant it is liberating. Be open to learning today.

Thank you Learn for showing us what we know.

PS: Learning can also be fun. If you can laugh at your so called follies and foibles, you give yourself a tremendous gift.

Enjoy

The Intention for Today is Enjoy.

Today, just take the time to enjoy yourself. Make the best of every moment. Bring love and laughter and joy into your life and thus, in the life of everyone you touch. Start with a gentle smile.

Thank you Enjoy for helping us live the good life.

PS: Enjoy has the word joy all wrapped up in it. Be IN JOY! How? Just bring to mind things to be happy and joyful about. For example, your breath. For example, all that is beautiful in your experience. Gratitude and Joy are often in close proximity of each other.



Patience

The Intention for Today is Patience.

Today, take things step by step. Allow your patient self to shine. Love it and embrace. The seeds that you planted are blossoming. Enjoy the show as they gradually emerge into their fullness.

Thank you Patience for showing us the magic of time.

PS: There is another twist to patience. An old chinese saying goes like this: The best time to plant a tree was 20 years ago. The next best time is NOW! Wonderful, right?

Love Yourself

The intention for today is Love Yourself.

Today, become aware of something about you that you are unforgiving, impatient or angry about. Allow yourself to feel all of that. Then consciously let go of it by saying, "Even though, I perceive myself as XYZ (put in that which you are upset, unforgiving or impatient about), I love myself unconditionally." Try it. Do it in private in front of a mirror, no one needs to know it!

Thank you Love for loving so deeply.

PS: Love is the answer. Let us love ourselves as a starting point. As Mother Teresa said,"A smile is the beginning of peace." Give yourself a smile as a first step to loving yourself deeply and completely.