We’ve heard for some time now that meditation is good for us. We’ve heard stories of peace-loving masters and blissed-out yogis. For many of us, such an ease-filled state of mind seems impossible because of the clamorous nature of our thoughts. More times than I can count I’ve heard someone say, “No matter how hard I try, I just can’t meditate.”
On the surface, this statement may seem true. It may feel like hard work to quiet our mind, but only if we’ve made it so. It doesn’t have to be so difficult. What if we could adopt a gentler, more realistic approach to meditation? What if meditation were no more than a period of focused attention? A kind time of being present with ourselves as we are by experiencing our breath? That’s all!
Often we begin to meditate holding the energy of struggle. We’ve heard about “monkey mind” or how thoughts are like wild horses that must be corralled. Immediately, this creates an attitude of aversion. What if you thought about your mind and meditation differently? Here is how yogic teacher Ram Dass explains it: “Imagine a flower. The center is called your primary object of meditation. And the petals are all the thoughts that keep coming out from that center. The primary object of our meditation is our breath. We focus on our breath going in and our breath coming out.”
In other words, meditation is nothing more than focusing on your flower center. The thoughts that will naturally interrupt your focus are not clamorous monkeys at all, but mere extensions of you. Petals. Thoughts. Some are lovely, some are tainted; mostly, they’re just distracting.
Invite yourself to peaceful inner space by focusing your attention on the breath moving into your body in the solar plexus (lower abdomen), feeling it rising and falling. Or, focus at the base of the nostrils and feel “the whisper of the breath,” as Ram Dass describes it, entering on the in-breath, and another whisper of breath on the out-breath. The point of meditation is to hold your conscious awareness on that experience as best you can. And if you can’t (and you won’t, because your thoughts will wander away), you simply return your attention to the art of breathing.
This is beginning meditation, and despite what you’ve been told, it can be as simple as breathing and staying; staying long enough for a sparkle of serenity to be seen. As you continue to sit kindly, over time, you will feel more comfortable and confident in your experience. Glimmers of grace—inner peace—will steal in on little cat’s feet and sit down beside you. Breath by breath by breath.
Adapted from Portable Peace: A Weekly Guidebook by Janice L. Lundy ©2015.
His Holiness the Dalai Lama, voted the most respected political and spiritual leader of our times, often speaks about how important it is to cultivate both rational wisdom and heart wisdom. Without a true blending of “mind” and heart, we have no real ability to navigate life skillfully. If we lack rationality, we might make foolish choices. Without inner knowing and compassion, we may harm ourselves, or others. In Eastern traditions, a blending of both is encouraged. Some have called this cultivating the “heart-mind.”
How well do you know your heart-mind? In the West, we have a tendency to focus on head over heart. We tend to dismiss the heart’s wisdom, or, at the very least, consider it to be of secondary importance. Perhaps this is because we have not spent enough time tending to the landscape of our good, wise hearts.
In the words of Bhagawan Nityananda, "The heart is the hub of all sacred places. Go there and roam."
Right now, connect with your good, wise heart. Do this by bringing your awareness to your head. Become cognizant of all the thinking that is going on in there. Now, bring your attention to your breath, specifically where it enters you at the base of your nostrils. Feel yourself breathing.
Resting in your heart center, what do you notice? A feeling of inner peace? Of gratitude? A sense of homecoming?
Ask your heart, “What would you like me to know right now?” Wait. Listen for its wise response. Reflect on the answer that comes.
Adapted from My Deepest Me: A 30-Day Guidebook
by Janice L. Lundy. ©2015
What a wondrous year this has been, this "Year of Living Gently." I want to thank each of you who has joined me for an incredible year of learning and growth. It began with the intention to create a supportive community and opportunities to learn and grow together as my book Living Gently with Myself: A 30-Day Guidebook was birthed. It ends with marvelous new friendships, internal knowings, new life practices, and so much more than words can possibly convey. Suffice it to say, that my heart is full to overflowing for this "Year", and for your companionship.
As 2018 winds down and the new year beckons, here are a few of my observations about this journey. Granted, they're not anything glaringly new for me. I'd say they are expansions and deepenings from personal experience, a gathering up of what I've learned from journeying with so many of you over the last twelve months.
I've chronicled many of these here at this blog already so I invite you to backtrack and review the archives. But here are the nuts and bolts, for me anyway, of what has become a truly miraculous way to live well in the world (and with others) as I am. Any of us can do the same.
1. Living gently is not a destination to be arrived at but a process of expanding and deepening. Expanding our awareness about all the ways we struggle with perfectionism in its many guises: holding too tight, pushing too hard, expecting too much, resting and engaging in are too little self-care. Deepening our self-understanding to the point of knowing what is "the kindest thing" we can do for ourselves in any given moment, dipping into self-compassion, letting be and letting go.
2. As we are willing to look transparently at our habituated ways of operating, we can see all of the ways we continue to be unkind to ourselves, despite our best intentions. We can look at ourselves through lenses of love, with eyes of compassion. We acknowledge how we continue to struggle and have tender mercy toward ourselves. No guilt, no shame, no self-recrimination.
3. As we look with kind eyes, we begin to soften towards ourselves. We let go of what hurts and what doesn't work. We embrace that which helps and heals. We talk more kindly to ourselves and extend comfort and care especially in times of personal suffering. Very simply, we start treating ourselves better and that has a profound effect on how we intersect with others too.
4. Living more gently with ourselves transforms us. We are better people because of our own self-care. This naturally results in our ability to live more kindly and gently with others. Funny how that works.
I invite you to continue—to expand and deepen—your journey of Living Gently. The book can help. Staying connected through events and gatherings, online or in-person helps too, because we do best when we are connected to one another—heart to heart, soul to soul.
My own living gently journey continues in Spirit-led ways. I keep listening and paying attention to how I am being guided to live my best life—happily, healthily, in service of others. May it be the same for you!
May you always live gently with yourself and feel Love's embrace.
It's November, and as I pondered what to write here, it came to me how grateful I am for the practice of gratefulness! A thanks-filled mind and heart have been an important part of my journey to live more gently with myself. Why? Because it takes so much energy to maintain the opposite.
When we're focused on what is going wrong in our lives—or how much we wish our lives were different—a great deal of energy is expended. Negativity, or living in lack, can be exhausting. Over the years, I've found there's a better way...
Today's blog post is an excerpt from the Introduction of my book, "Thank You" Is My Prayer. Reflections, Prayers and Blessings for a Grateful Heart. The words speak for themselves. I hope they touch your heart this November!
A spiritual practice is a unique opportunity to experience sacred time and space; to remove ourselves from the distractions and noise of a too busy world, and to remember our spiritual connection. Spiritual practices, properly cultivated, help us access all of the virtues of the Spirit: inner calm, joy, compassion, and gratitude.
Our inner landscape can shift dramatically when we have the diligence to root our spiritual practice in the cultivation of just one virtue of the Spirit. Focusing our intention and attention on just one thing allows us to deepen our understanding and experience of it. This deeper experience reveals previously hidden truths, even, a truer reality. Gratitude can be this one focal point, and, in Eckhart-like fashion, it can be enough. I know this from my own experience and from gathering up the success stories of similar seekers.
For many years, I was not particularly attuned to the generosity of the Divine One and the natural abundance available to us on a day-to-day basis. In fact, when I discovered gratitude as a spiritual practice, I was at a low point in my life. I was stressed, sick and overwhelmed. I had no clarity about how to reverse my situation. A friend suggested the daily gratitude practice espoused by Sarah Ban Breathnach in her book, Simple Abundance. I chortled at her premise that recording five things you were grateful for each day could transform your life. But I gave the practice a go. I was desperate for inner change.
I vividly recall the day I chose to begin the practice. I was lying in bed in the wee hours of the morning. Five things, I thought to myself. Just five. And this is what I came up with: Birds singing outside my window, the smell of coffee brewing in the kitchen, the sounds of my children’s laughter in the next room. Wait, I thought to myself, that’s only three. Despite earnest effort, a trio of “Gratitudes” was all I could come up with. Heaven knows why (after that failed beginning) I stuck with the practice, but I did. By week’s end, I was up to five Gratitudes, and I was feeling noticeably better.
What I realized was that by “looking for the good”, my way of perceiving the world was changed. Instead of focusing on what was wrong or missing in my life, I began to see with the eyes of my heart. And what I saw when I looked was a cornucopia of things that did not cost money or require effort. Things that helped me acknowledge the generosity of the Creator, particularly through nature. Things that were beautiful, timeless and true. Surprisingly, at the end of one month of gratitude practice, I felt truly happy again. Hallelujah! I believe the same can hold true for any of us.
With an ongoing practice of thankfulness (one that has now spanned twenty years), I’ve witnessed how gratitude gives rise to all of the virtues of the Spirit. A grateful heart is a joyous heart because there is nothing perceived as lacking. A grateful heart is a peaceful heart because we are satisfied with what is here, now, with life just as it is. A grateful heart is a loving heart because we are supremely aware of how fortunate we are to be givers and receivers of love, both human and Divine.
With intention, attention and practice over time, gratitude delivers us into the arms of Presence: a profound awareness that the Divine is always here, within us and around us, showering us with invitations to look more deeply and to see the inherent blessings in everything. Even when life is difficult, blessings are present.
Excerpted from "Thank You" Is My Prayer. Reflections, Prayers and Blessings for a Grateful Heart, available in our online store.
©2016, Janice L. Lundy. Heart to Heart Press
Since completing my new book, Living Gently with Yourself, I'm a bit low on words—at least the handwritten kind—so I thought I'd post this short video which speaks rather than writes what's on my mind. I hope it supports what's in your heart.
I believe in the power of practice. In order to be proficient at anything, you have to do it again and again. Whether it's learning to change a diaper, writing a grant or rock climbing, practice makes progress. Taking good care of yourself and modulating your emotions works the same way.
Emotions are running high for many of us these days. The world does not go gently. It takes dedication and practice to know how to keep yourself calm and steady in difficult circumstances. In my new book, Living Gently with Myself, I reveal one of my favorite practices for doing just this. I call it "Gentling Down."
I'd like to share the full selection from the book with you here, hoping that it will help you shift gears from stressed to serene when you need it most.
Lesson 23: "Gentling Down"
When we are unfocused, stressed, worried, or hurrying, we begin to feel off center, disconnected from what matters most—living gently with ourselves. It doesn’t take much for this to happen, the world and its pressures being what they are. The good news is that we always have the opportunity to “return” again and again. We are creatures of choice and we can turn ourselves in any direction we wish. It simply takes remembering to do so.
When we do remember, we can stop to take a sacred pause. A sacred pause begins by taking one, genuinely deep breath. A full inhale followed by a full exhale. Feel the effect of that. Fully feel the breath working its magic upon you.
When we are moving quickly or overcome with emotion, it is not always easy to immediately settle down, as much as we might like this to be the case. Instead, we might require some time and space to do so. When this happens to you, you can give yourself a few extra minutes to gentle down. Here is how gentling down works:
When you are driving a car, for example, at some point you may need to shift the car into neutral; to glide or coast to a stop. Gentling down works exactly like this. Imagine yourself grabbing hold of your inner gear shift and moving it into Neutral position. Continue imagining that your body vehicle is starting to slow down. With each inhale and exhale—breathing in, breathing out, ever so kindly—it rolls to a gentle halt. Feel this slowing down take place within you and ride its rhythm. Give yourself as much time as you need to slow way down.
When you have “stopped” inside yourself, give yourself an additional gift: rest there for a few more moments. Maybe minutes, if you have them to spare, and I hope you do. Continue to breathe by feeling yourself “being breathed,” which is a wonderful sensation because it invites you to let go of any pressure you might be feeling to breathe correctly. You can let go and allow your body’s system to do what it does best. You can also put a spiritual spin on this process and imagine that the Creator (Spirit, God, Love) is actually breathing through you to gentle you down, sustaining your life so you don’t have to do anything at all but accept the gift of breath.
Gentling down is a supremely self-compassionate thing to do. Self-compassion, as you will recall, involves catching yourself in a moment of suffering, and then doing “the kindest thing.” When you have gentled down and are breathing normally once again, you may notice that your clarity returns, bubbling up like water from a refreshing spring. And with this clarity, you will know what to do next, whether it is to put your feet up and relax more deeply, or to make that phone call you’ve been putting off; to step out into your garden to smell the roses or get started making dinner.
When there is so much that life demands of us, gentling down is a very good tool to use to come back to center—no matter where you are or what you are doing. Gentling down may take a bit of practice but, if you’re like me, you’ll soon discover that this technique of literally “shifting gears” is oh, so helpful. And healing.
Excerpted from Living Gently with Myself: A 30-Day Guidebook
©2018, Janice L. Lundy
Living Gently is here.
Purchase your copy today.
Living Gently and kindly with yourself is absolutely possible whether you are the CEO of a corporation or a stay-at-home mother; a college student or a retiree; a “regular” person who is doing the best she can to live in harmony with herself and others but, perhaps, struggling along the way.
This is often my morning prayer, "I just want to live in Love."
Each day, I have the best of intentions to do so. And then life—with all its drama and chaos—takes a different turn. I move from flow to flurry in minutes. Love is not left behind, its glow has simply paled in comparison to what tugs and pulls at me from the distractions of daily l life.
I need reminders. Mantras. Readings. Practices. Breathing love in, love out, to keep this biggest, most grandest kind of Love front and center. I am not there yet. I am not an enlightened one or yogi or saint. I am a simple human being who wants to love large but sometimes struggles along the way. My hope is to live through my spiritual heart more and more each day, honoring my wise teachers who oh, so patiently keep pointing me in that direction.
Here's one such reminder, just for today:
It is easy to love those who love us--
My newest book release, Being Love, is now available in 3 formats (paperback, e-book and audiobook) to help you live into Love—Divine Love with all beings, including yourself—to fulfill your sacred purpose and to bring richness and joy into your days.
Read and listen to excerpts here.
Today, an excerpt from my new book,
Love Lesson 23
Forever After Kind of Love
"They’re You’ll Be”, Faith Hill
For me, one of the most poignant love songs of all times is this one, "There You'll Be," sung by Faith Hill. It speaks of everything we ever hope Real Love will be. It also speaks about loss of the person with whom we experienced a very special kind of Love.
The song, of course, focuses on romantic love—and the loss of one's partner or lover. I'd like to invite you to listen to the song a few times to expand its perspective. Listen to it once, focusing on the words as applied to the loss of an intimate partner. The second time, focusing on how the words could apply to anyone with whom you have experienced (or are currently experiencing) deep and abiding love or friendship.
I found this experiment quite interesting. The first time I listened to the song with these intentions I felt a real sense of loss. (I was actually thinking about my husband and what it might be like if he was no longer alive.) My heart constricted with that loss. The second time I listened, I thought about my dear father who passed away ten years ago. I felt loss but also deep gratitude and even hopefulness because as the lyrics profess, "I was blessed to get to have you in my life." My heart felt more open and expansive.
These words helped:
"And I always
Will remember all
The strength you
Gave to me
Your love made me
Make it through
Oh, I owe so much to you
You were right there for me."
When we take these words to heart we can see how there could be many people to whom they might apply—siblings, friends, go-workers. There are several people who've loved us and strengthened us, who were present for us. Held in this way, "There You'll Be," can be a beautiful expression of gratitude and remembering, not just loss.
Remembering ... this is one of the other aspects of Love that rises to be affirmed in this song. When we have been in relationship with someone and we have loved one another well, when that person is gone, they are still with us because what we experienced with them has become a part of us. Their presence lives on in us and, in that, we can find some comfort, despite our loss.
May we ever remember that in any given moment we are making memories—remembrances—with dear ones that will sustain us as relationships change, life shifts and ends. Each encounter with another is a "holy encounter." With each glance, touch, and loving word we sow a seed of future remembrance that we were, indeed, precious to one another, and for that we can be eternally grateful.
It is a blessing to be with one another, no matter how long that might be.
©2017, Janice L. Lundy.
Drop into your spiritual heart and be love now ...
30 days of love through the power of music.
Learn more and read excerpts here.
Being Love is now available for pre-order in e-book and print formats.
There is a special price with bonus gifts for your early purchase.
I am a sixties and seventies sort of gal, and one of the songs that always touched my heart was sung by Dionne Warwick, “I Say a Little Prayer for You.” It's a sweet song about holding someone in your heart as you go through the day. I believe in prayer in all its forms. And there certainly are many them!
A few years ago, I spoke about prayer with my friend and mentor, Sylvia Boorstein. I asked her if there was one best way to pray. She reminded me that every time we turn ourselves toward the Sacred we are engaged in prayer. This is also what she said to me: "Whatever particular meditation practice we do, we are ardently hoping, indeed praying, for a peaceful and compassionate heart, for our own well-being and for the well -being of others. The very act of stopping to reorient ourselves—which is central to all meditation and prayer practices—and to focus our intention for the good, is a prayer."
I know this to be true. Yet, sometimes I feel the need for petitionary prayer, a real asking for guidance or assistance, or for help shifting my energy when I am out-of-sorts. Do you do this? What's so puzzling to me is that if we believe wholeheartedly in prayer and know that it works, how is it we forget to do it? I call this forgetting phenomenon “spiritual amnesia.”
Often, when I converse with someone in a spiritual guidance situation, and we're discussing a pressing issue in his or her life, I'll ask if they've taken it to prayer. Nine times out of ten, they'll pause and say, "I guess I forgot all about that." I understand, because I do, too.
Sometimes prayer is the only thing that we can do. It is our singular course of action when we are in a difficult situation, or when we've received bad news. Sometimes the best thing I can do at times like these is to surrender to life as it is and say, "Help me."
Who am I asking for help? I'm not always sure. More often than not it's God as I understand It. Or a wise, enlightened being—someone who is "God" personified. (Mary, Jesus, the Buddha—even the spirit of a deceased loved one.) I pray to align myself with divine wisdom, with the Universal Heart. These personifications are, for me, representations of living in perfect alignment, with Love, with all that is right and true. Though at other times when I pray, I am aware of trying to connect with my sacred self (my wiser self) to re-ignite my inner spark of knowing, especially when it's grown dim.
Today, I'm singing and praying right along with Dionne Warwick, offering a little prayer for you, for me, for all of us.
©2016, Janice L. Lundy
Excerpted from my newest book:
"Thank You" Is My Prayer: Reflections, Prayers and Blessings For a Grateful Heart
A one-of-a-kind collection of original blessings, poems, affirmations and reflective essays to help you hold onto your grateful heart—even when times are difficult.
Learn more and read excerpts here.
Vigilance, faithfulness, to one’s practice is important on the spiritual path. As Joan Gattuso reminds us, “Without spiritual discipline we are never going to wake up or advance on our journey through this life.” It’s true, if we are not alert, our spiritual practice can become shoddy and prone to excuses. Spiritual laziness is a real danger. It is good to be watchful for these tendencies.
On the other hand, we can also place too much pressure on ourself to get our practice exactly right. Unconsciously we may strive to become the perfect pray-er, meditator, devotee, or disciple. Our practice can actually become a source of pressure and angst because we have burdened it and ourself with unhealthy “shoulds” and expectations. We live in a culture that focuses on human perfection, and sometimes, mistakenly, we link the quality and frequency of our practice to some sort of divine reward system.
Wisdom resides in walking a middle path. We keep our eyes on the goal of practice (self-realization, God-realization), yet at the same time, we treat ourself kindly and gently. Spiritual progress is not about achievement but about accessing more gentle places within us. Quiet places where we can hear our own compassionate voice saying, “Rest”; where we hear a divine voice whisper, “Welcome home.” “Progress not perfection,” is a wise mantra to keep.
You can learn more about and read excerpts from this transformative spiritual formation book here. Available in our online store.
is a touchpoint. a resting place, a "remembering" of who we really are and how we are meant to live.
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.