Help yourself to get in the right frame of mind: Get a Life-line!

Thoughts that bring you in a negative, pessimistic or plain lousy frame of mind can quickly turn into a downward spiral. If we want to stop slipping down the slippery slope it is important that we catch the slide when it is still just happening.

Become aware is certainly a critical start. You begin to notice what is going on. Then you help yourself to come out of it. Think of it like this. There is a well. You fall into it. You realize it. Now you help yourself to reach for the rope to come out of the well. And move on.

What are some of the things you can do when the mind starts attracting not-so-good thoughts?

There are many things you can do. And to know what your options are in advance, when you are feeling happy and uplifted, makes the difference. Because when you are in the not-so-positive mood, nothing seems attractive. Okay, I am exaggerating. Some things may look appealing. But it really depends how intensely you are experiencing low-energy-negative thoughts.  

So, PLEASE take this time to write down 10 things, or at least 5 of your most favorite things to do that give you joy, make you smile, just simply make you feel good. When you write it down, you become aware of it and this awareness can become your lifeline when you really need it.

5 things that are MY LIFE LINE....things that make me feel really good:

1. Watching the clouds roll by across a blue sky. Looking at the big sky, day or night, shifts me to a whole different level.

2. Playing with my cat-friend, Sunflower.

3. Watching a film, especially animation or a comedy. I get a feeling of coziness and home.

4. Listening to the Dalai Lama. I just Google Dalai Lama or go to the Dalai Lama website to listen to this compassionate soul. I can't help but smile when I listen to him.

5. Hanging out with friends or just calling up a friend and saying, "what's up" makes my day.

And 5 more things....

1. Taking a shower. Soothes and relaxes my mind.

2. Meditating. Closing my eyes, breathing and just sensing the vibrations in my body.

3. Playing a board game. This necessitates buddies! When possible the jungle jam makes the day!

4. Getting outside for a walk out in nature and remembering how we are so abundantly blessed and have all we need within us.

5. Watching a funny video of kittens or puppies or any nature documentary. Smiles. Smiles and even Giggles are a result!

So what are your 5 things that serve as your Life-line? ...and then try coming up with another 5!

Power of Positive Intention. What do you intend each day?

An important aspect of a positive mind-set is positive intention. Intention-making has come into the mainstream thought intensely in the last few years both in the spiritual growth realm as well as personal development arenas.

What is positive intention, in short? It is not that complicated. Basically expressed, with positive intention mind-frame, we set an intention for our life. It is completely trusting the higher forces, but even more importantly, completely trusting the deep wisdom and peace within you. It is about having full faith that things are working out beautifully. When you have this frame of mind, you let go of the worries and the anxiety of your ego-mind. You are at ease, with yourself and with the world. Isn't that a beautiful "side-effect"? Infact, it is an absolutely beautiful main-event. 

So how do you do it? Very simple:

Daily Intention: Take time each day to set an intention for the day. It can be something like this, "I intend to have a joyful, fulfilling day". Start off with one thing that you would like to happen, something related to your desired effect. It may be something like this as well, "My intention is for an effective, harmonious and successful meeting for all people involved." It may be an intention for the world, "May all living beings be in peace". It can be anything you want to happen or create in your life that is for your highest good.

The idea is to intend positively. You may soon find that your intentions are indeed materialized, as I have found and become aware of in the last four years, ever more each day. It is a beautiful, powerful exercise that sets an upbeat, positive tone and mood to your day and your life. And before you go to sleep at night, you look back at the day and realise that your day has turned out just like your intentions set in the morning or even more than what you intended for!!!

Compassion for warm-heartedness

One of my favorite teachers is the Dalai Lama. He is authentic and conveys his message with simplicity and humor that warms up your heart. His openness and his embrace of science is another aspect that I admire about him. And he calls for a new path to that which is divine: being compassionate to all living beings including ourselves.

Here is a short clip on Compassion and warm heartedness from the Dalai Lama.

Gratitude Portal Follow-Up: Feather Gratitude

Asking and receiving

This week, I invite you all to ask questions.

The right kind of questions.

For any situation you are facing, learning to ask the right kind of questions can make a big difference for you. If something is not working, rather than asking why is this not working, ask: "How can I help this to work?". If you are in pain, rather than asking, "Why am I in pain?", ask, "How can I help myself heal?"

Somemay say, that it is important to know why something is not working in order to resolve it. I do not agree. By asking ourselves and the Universe, how we can help ourselves resolve a situation, we may get insights and help that may also shed light on the 'whys', but most importantly, we will focus on the resolution.

So, ask your guides and the helping spirits for guidance. Ask them to give you hints and clues and answers. And then just trust that the answers are flowing to you instantly. The more we quiet our minds, the more we will hear the answers.

We are constantly being guided to the unfolding of our highest self. Ask the questions, quiet the mind and listen-in to the magical vibrations of inner guidance.

Love,

Sophia

Waiting room meditation

Living in a community means using services with fellow human beings. In our fast-paced life, this becomes a source of impatience and annoyance because this means waiting in line to be served. Whether it is at the doctor's office, at the Post Office, or at the grocery store! This may be standing in a queue at a ticket booth or at a bookshop or at your favorite store.

One other place where a lot of waiting happens is at convergence points, such as train stations, on the road, bus stops and at airports. Airport waiting can often be frustrating especially when there is no clear information available about the departure or arrival of a plane.

All of these occasions are great opportunities for meditating. Sitting at the Airport Terminal, just close your eyes and take a few minutes of space, extracting yourself from the "waiting" and transplanting yourself to "being" status. If you prefer, you can keep your eyes half closed or even open, looking at a general area in the distance. When standing in a line, you can maintain your alert mode and bring focus to your breath. This practice also helps you to be in the moment and shift from an impatient waiting mode, to merely being, observing, enjoying being alive.

Remember that meditating in a public place means you find a spot where you can be secure and safe. Then while meditating, you allow yourself to become acutely aware of your environment. Sounds and vibrations become more apparent to you in this state. 

So give it a try. And next time you have to wait anywhere, think of it as a divine gift to be present, a chance to tap into the vast ocean of consciousness.

Gratitude Portal as a Visual Reminder

Make a gratitude portal as a visual reminder of all that you are grateful for. I made one. Watch this video.

21 Positive Things I Noticed Today

Here is a practice that will change your vibration by the time you finish it and it takes only a few minutes. All you do, is to think about your life, your environment, your world and notice any positive aspects that you can. You can begin with something like "the sun rises every day", or "I am alive" to get you started. There are no restrictions on which positive aspects you notice. So here is what came for me:

Today, I notice the following 21 aspects of life:

1. There is blue sky and sunshine today for all to enjoy.
2. A cat came to visit us. She is full of good energy and love.
3. I was served absolutely delicious home-made food made with love.
4. I am full of good mood, health and joy.
5. There are millions of beautiful flowers on our planet.
6. The sky is vast and beautiful.
7. The sun rises every day.
8. My body is in complete harmony.
9. My mind and spirit are healthy and dynamic.
10. Internet exists.
11. I love skype for making communicating with people fun and easy.
12. I feel centered and at ease
13. There is abundance and harmony in this world.
14. I woke up today with a smile.
15. There are so many fun things to do.
16. The mountain view is a blessing.
17. My home is warm and loving.
18. My loved ones are close to me.
19. My mom is loving and sweet and she just called me.
20. People love and adore me.
21. The right teachers show up right on time for me.

Thank you. Wow, this feels good. I am happy.



3 Lessons from Thich Nhat Hanh's You are Here

Here are some thoughts from the reading of You are Here written by the Zen Monk, Thich Nhat Hanh.

3 Lessons from Thich Nhat Hanh's Buddha Mind, Buddha Body

Enjoy this video book review of Buddha Mind, Buddha Body written by the Zen Monk, Thich Nhat Hanh.

3 Lessons from Eckhart Tolle's Practicing the Power of Now

Here is my Book Review of Eckhart's Book. Share your thoughts!

Moving from IG to IG: Feeding From Within!

Let me diffuse the mystery behind the acronym right as we start. This post is about moving from Instant Gratification (IG) to Internal Gratification (IG) or Internal Gratitude (IG).

It has been for me a personal journey and continues to be one of finding myself and loving myself. In this quest, I have at times forgotten and am now remembering that the love and approval that I am searching for needs to come from myself. There is nothing for me to look in the outside world, except for the reflection of my inner world. So when I am looking to others for appreciation, approval, praise or any form of external prize, it is really something that I can reach within me and offer myself, in plenty. And I believe that there is plenty- an infinite source of love and appreciation that exists within the depths of who I really am.

In the past, we may have lost focus or even awareness of the fact that the dissatisfaction, pain and hurt that we feel, is really not inflicted upon us by others. In fact, our experience has really not much to do with others. Yes, they serve as reminders and as symbols of our own life experiences and our life path. Yet, I believe that what we make of the situation or from the interaction with a person is a lot about us. There is a wonderful woman in my family and one of her favorite quotes is: "When life gives you lemons, you make lemonade". This is a great way to look at things. To see the potential in any situation and make magic from it, is the gift. So, to realize that the instant gratification I have been looking for is really a deep desire of internal gratitude, is a really a powerful, expanding and enriching realization.

And it gets easier with practice! It seems natural that we should give ourselves the love and appreciation and it is something that is already a part of who we are. It is not so much that we need to learn how to love ourselves (because that is at our core) but about unlearning the ways of self-criticism, self-loating and self-pity that we may need to let go.

It seems that many of us are ready to let go of all of that and dive in deeper into self-love: Love of the truth that is within us.

And Goethe's quote is truly inspirational here: "(S)he who is plentously provided from within, needs but little from without."

So, I invite you to reflect on this. And here is a reflection exercise for you!

1. Take a few minutes to grab a warm cup of tea or juice. Get yourself into a calm and quiet space.

2. Take a few deep breaths. Breathe in. Breathe out. Breathe in. Breathe out.

3. Then ask yourself: Have I been looking to the outside world for appreciation, expecting friends, family, colleagues or the world at large to provide me with that which I am looking for - whether it is love, security, respect, prosperity, and so on?

4. Ask yourself: Can I begin to give myself all that I am looking for? And in what ways am I already doing that?

5. Finally, think of 1 thing you can do when you realize that you are searching in the outside world for that which you can provide for from within. Or, think of 1 way you can love yourself more deeply.

It is only a few questions, yet potent ones. And I hope that it will be the seed for a delicious new fruit emerging from your soul, or perhaps it can water the new sprout that is already growing within you. And having said that, it is YOU who is doing all of that and more.

Much much love from the beautiful mountains,

Sophia

Open your Heart: River Meditation with Sacred Cello Vibrations

My husband Cristof is the creator of these most sacred Cello vibrations. Watch this video and soothe your soul.
Creating and collaborating with him together has been such a delicious and exciting experience. I love you, Cristof!

Meditation, Postures, Thoughts

Watch this latest video from the hammock!

Creative Expression

The Intention for Today is creative expression.

Today, I invite the creative energies to express through me in abundant, benevolent and magical ways. May I become the vessel, the vehicle that is pure and free to carry through that which wants to emerge through me. May creative expression find its highest form through and within me.

Thank you creative expression for flowing your energies through me.

Peace and Love. New Meditation E-Course!

Hi Everyone,

I am so excited to share that I am launching a new program on Meditation that will be entirely online. Check out this video and then look at this link for more!

Meet my Meditation Inspiration: Sunflower

Inspiration comes in many forms. For my meditation practice, Sunflower is my inspiration. Sunflower has a meditative quality about her. The way she emerges into a room and her presence says it all. She is undeterred by any sounds and noises that happen naturally around her. Her focus is that of extreme concentration. When she is sitting in her meditation pose, she will remain still for hours. Her attention is drawn inwards where she resides in a place of ease, comfort and joyful peace. 

When she looks at me, it feels like she is looking at something deep within me. Her glance is profound and kind.

Living with Sunflower is a daily, moment-by-moment meditation class. She inspires me to become still, focussed and at ease. To her gentleness and teaching-by-example, I am eternally grateful.  

Visual Journey Inspires Visual Artist.

One Saturday morning, Rachael Shores, a regular meditator dropped by the Center for Meditation and Healing, also my home. Accompanying her was this lovely painting:

She calls it Attributes.

Among the many talents Rachael embodies, visual art is her passion. She brings life and drama with her brush strokes whether it is painting on canvas or designing murals for a wall. She dances with color flowing through the tips of her brushes moving in rythmically akin to the flow of Tai Chi. Her visual mastery is only complemented with her technical expertise in the manner her vision is executed into reality. Her love for creative expression exudes in the way she is present with her art.

When Rachael presented Attributes to me, she said, "This is what I experienced in our Visual Journey Meditation." I was flabbergasted. The journey that we had visualized is now translated onto canvas with Rachael's unique interpretation. I was holding in my hands the meditation that had flowed through me. Her artistic interpretation made the meditation tangible in an astounding manner. My husband, Cristof and I sat there gazing into the painting, re-living the fantasy-landscape that we had all experienced. The deep blue ocean with schools of fish floating by surrounded by dolphins who seemed to emerge from the flowing flame of wisdom. This is the flame around which three mentors were seated, each a manifestation of an inner attribute within us, holding a message as unique as each individual.

I immeditately had the strong urge to share this painting with you, the Pond community. Take a look at this painting, gaze at it for a moment. Look at the details and immerse yourself within it. Let this lovely painting aide you in your own visual journey.

If you would like this painting to serve you with its high vibration at all times, Rachael is happy to share a print for your home or office space. Get all the details here. Thank you Rachael for your passion and creativity.

Mountain Love,
Sophia

Breathe in. Breathe out.

Goodmorning to You!

As you begin the day, just breathe in and breathe out. Know that in each moment, that is all you need to do. Bring your awareness to your breath, to your breathing. All else follows from there.

Lift the burdens from your shoulders, lighten up the heaviness in your heart. Do it all through the breath. The breathe is your ally, your friend, your mentor, your guide. Take advantage of this most splendid of life's gifts.

Love you all!

Sophia

Cool way to calm your mind. New Program!

7 Week Visual Journey Meditation Program

Learn to meditate without getting all tangled up. This is a cool, fresh way of calming the mental chatter and getting more focused. Hosted by a young, Indian-American who found her true calling through meditation, you enter the anciant meditative practice with the help of someone who has been through the challenges of calming one's mind. Sophia makes meditation fun, helping you to just relax and design your own world of love and joy. You can lay down or sit on a chair or get cozy on cushions. You light tea lights to set the tone, sip chai or warm apple cider and ease into the meditation with cool, uplifting group of people.

In the seven weeks, you will have your own unique practice that you can go to anytime of the day and night. After the first session, you will be showerd in loving light that will help you get in touch with your deeper self. By week 3, you will already feel a profound difference oozing into every part of your life.Your left and right hemispheres of your brain become more and more harmonized. You feel your body becoming healthier and stronger. Your sense of clarity and focus deepen even more. These are just the beginning of the possibilities for you.

Come and try a free mediation with Sophia before you purchase the program and see if this is for you. Connect with her via reflectionpond.com.

The 7 week program is intuitively designed for you. You will be equipped with a regular meditation practice which you can carry with you for the rest of your life. You will have practical tools to access your creative juices whenever you need it. And you will let go of blockages and hurdles in your personal and creative life.

Still your mind and relax your body. Come through places of peace and places of nature. Fly high in the sky like a hawk. Run through a pond like a jaguar. Sit underwater or swim like a dolphin through a flame or dissolve into a cloud. Bring yourself into a world of imagination where anything is possible.  Strengthen intuition, sharpen focus and flow with your creativity into an inspired 2012.

Live Cello accompaniment will be offered by Cristof Ensslin. As Cristof plays his Cello, you will find yourself floating in worlds of your imagination, with his delicate string-plucks as well as long and graceful bow moves.

If all of this resonates with you, sign up and open up to to receive and allow for more creativity, love and abundance to fill their lives. The Program begins on November 22nd and goes on every Tuesday until January 3rd. Register now! Special Early Bird of $77 ends on October 31st. Then regular $98 will apply.

You can sign up HERE.