I've been doing a lot of traveling lately. And by my own admission, I am not the best traveler. I like my home and the comfort of familiar surroundings. Over the years, I've tended toward travel anxiety (after a few harrowing experiences), and so it's supremely important for me to feel present within myself wherever I am.
I also believe that each moment is sacred and when we are traveling, the Sacred Itself can rise up to greet us in unexpected ways. When it does, if we are not open and willing, we can miss wonderful opportunities to connect, dabble in wonder, or dive into beauty. One of the best ways to ensure this sublime state is to "be here now."
“Be here now” is a term that came to the forefront in the 1960s with the teachings of Ram Dass, a Harvard professor who traveled to India to study meditation. His book of the same title stirred the hearts of thousands of people who longed for a calmer, less frenetic, more meaningful experience of life. I have adapted this term to mean not only a mindset, but an actual practice that we can use when we need to be fully present, both to ourselves and to our current experience. When we are fully present wherever we are, we feel more at ease in our body and in our world.
To practice “being here now,” bring your attention to your physical form. See if you can cultivate a feeling of actually being inyour body, fully inhabiting it; tuning in, as mindfulness educator Jon Kabat-Zinn says, to “the envelope of your skin.” Feel yourself simply being a living, breathing body.
Begin a slow and methodical process of bringing your awareness to each major body part, beginning with your head and moving down to your toes.
For each organ or appendage on which you focus your attention, take a complete breath (inhale and exhale) and say to yourself, “Be here now.” Pause and rest into that body part before you go on to the next one.
For example, when focusing on your thighs, feel them pressed into the chair. When focusing on your hands, feel them open or fisted. When focusing on your feet, feel them resting on the ground. By repeating “Be here now,” you will more firmly inhabit your physical body and be fully present in the world. Take your time, moving gradually from brain to bowels to the bottoms of your feet.
The point is to be fully present to yourself in your body in this very moment with no other agenda other than to be more fully you. Feel yourself just as you are: sitting on the bleachers watching a football game, lying in bed, sitting at your desk.
With time, with practice, you can “Be here now” within just a few minutes. This practice, like any other practice, gets easier each time you do it.
For me, "Be here now" practice is one of the very best things I can take with me wherever I go—portable peace! It helps me minimize anxiety and stay attuned to the Sacred within me and all around me because I don't want to miss a thing ...
Adapted from Portable Peace: A Weekly Guidebook
©2015, Janice L. Lundy.
All Rights Reserved
In last week's post I wrote about holding presence for yourself. Here's the thing. It's much easier to hold presence for yourself when you're feeling good and things are going well. It's not so easy when life gets difficult. In fact, it can get downright hard.
When I find myself struggling with a mood, dealing with bad news, or unexpected outcomes, I try to remember what a wise Buddhist teacher once wrote: "Life is so very difficult, how can we be anything but kind?" The being kind part, in this case, is pointed toward myself.
Self-directed kindness may take the form of compassionate breathing, stepping away from a situation, setting a healthier boundary, resting, taking a walk to move swirling energy from one's body ... there are so many ways to be kind to oneself. So many! Hopefully, we can pick one that can turn us back toward a little bit of equanimity.
But if we can't, there we are. We're stuck. In the muck. In the yucky feelings. And that is not a pleasant place to be. But it's part of being human, not perfect, and so when we are up against the wall of ourselves, let it be. In time, the feelings will calm down. They'll move on like storm clouds across a Texas plain.
Sometimes we just have to wait out the difficult moments. Kindly waiting, breathing, being. This can be good enough. No need to beat ourselves up that we couldn't get over it faster. No need to criticize, feel shame or guilt. We bit the hook as Pema Chodron teaches and what happened happened.
Let's not be afraid of difficult present moments. Let's meet them as best we can with gentleness, trusting that we can begin again when we feel a little more clear, a little stronger, a little wiser. Tomorrow is another day.
is a touchpoint. a resting place, a "remembering" of who we really are and how we can best live—kindly and compassionately with ourselves and others.
Janice Lynne Lundy, DMin
is an educator, interspiritual director/guide and retreat leader who has been pointing people back toward the Sacred for more than twenty years. She is the author of several spiritual growth books, including Your Truest Self, My Deepest Me and Portable Peace., and is the co-founder and co-director of the Spiritual Guidance Training Institute.