Motto: April 12 - 18

Everyone should have a personal motto, a little phrase that captures your essence and inspires you. In meditation circles, such a phrase is called a mantra. I suppose in the film industry, it would be a theme song. Recently while on retreat, I discovered my new motto.

May my Blessings

be of Benefit

to all Beings.

Mindfulness teaches me to stop and notice everything around me. Sometimes I see pain and ugliness. Sometimes I see kindness and beauty. But always, blessings surround me: blessings of family, blessings of health, blessings of nature. Blessings-Benefit-Beings reminds me that blessings are never to be clutched with a tight fist but rather freely shared with an open heart.

For years, fear has dominated our public discourse. I easily shrink into despair, immobile by so much suffering and uncertainty. Mindfulness also teaches me I always have the choice to react from my scared self or to respond from my loving self. May I always remember to use all that I have been given to build a world in which all are valued and cared for.

Practice

Today let's combine a little movement with a gratitude practice.

Figure A

Figure B

Find a comfortable chair where you won't be disturbed. Sit and rest your hands in your lap (as shown in Figure A). Now with your hands parallel to your legs, raise your hands upwards to shoulder level (as shown in Figure B). For this first part of the practice, you'll focus on your hands as an anchor for your attention. Ever so slowly, lower your hands toward your legs. The movement should be so subtle an outside observer might not even notice your hands are moving. It might take 1 minute, 5 minutes, or 10 minutes to allow your hands to gradually drift downward until they come to rest on your legs. During this experience, you may feel tingling, numbness, awareness of the space around the hands, warmth or coolness, pressure, energy, the weight of the hands. All of this is normal.

Having focused your attention on your hands, which are now in your lap, let's move to the gratitude part of the practice. Shift your awareness to your open left hand. You are in a posture of receptivity. This moment, this breath, this life have already been given to you. What else do you need this day? With the left hand, imagine receiving. Love. Joy. Peace. Insight. Healing. Wisdom. Patience. Kindness. Envision light surrounding you as your open left hand is filled. Remain here until your heart and soul are full.

Now shift your awareness to your other hand. You are also is a posture of giving. How will you serve this day? Be mindful of all that you have to share. With the right hand, imagine sending out blessings of kindness, healing, and compassion to those in need. Envision light radiating in all directions as you breathe out. Let the breath become your mantra. Breathe in blessings for yourself, breathing out blessings for others. May your blessings be of benefit to all beings.