September 25, 2010 in Energy Work, Mindfulness and Meditation, Wellness by empoweringwellness

A meditation for self-compassion in times of stress

I have an extensive library of books on meditation and meditative practices. One of my very favorites is “Daily Meditations for Calming Your Anxious Mind,” by Jeffrey Brantley, MD and Wendy Millstine, NC. I refer to it often and I use it as one of the textbooks for my workshops on breathing, meditation and meditative practices. I would like to share with you today, one of the meditations in the book that I have modified.

Brantley and Millstine give us some background for this meditation by suggesting that we practice compassion and self-love for ourselves as we bear the burdens of stress and pain. We often become angry when we are in pain, whether the pain is physical, emotional or spiritual. We feel anger towards the pain, and then carry that anger towards ourselves. Sometimes we may feel helpless or vulnerable, and that fuels the pain and anger, which only serve to increase the pain we feel.

This meditation helps us to remain present and to act with kindness and compassion towards ourselves. I personally have embraced this meditation and use it as a matter of practice whenever I feel fear, anxiety and uncertainty. I use it to support myself during challenging moments in my life.

1. Find a comfortable location, a quiet space in your home. I have a very comfortable chair in my living room that I always use. It has become my “meditation chair,” and my body has become so accustomed to it, that it naturally settles in and relaxes!
2. Sit comfortably, close your eyes and take in several long, slow and deep breaths. Feel the air fill your lungs and savor it as you slowly exhale, deliberately bringing attention to your body.
3. As you begin to feel more comfortable and more focused, let yourself become more open to whatever is upsetting your mind or your body. Name this upset gently, and with compassion – for example, “This is my anxiety about my health,” “This is my fear about losing my loved one,”, “This is my back pain.”
4. Continue to breathe mindfully and remain present for the experience at it unfolds before you. As best you can, let yourself relax and soften. Allow the chair or sofa on which you are sitting to do the work, feel yourself sink deeper and let yourself be calm.
5. Speak to the part or parts of you that are in distress. With compassion and kindness, offer them relief. Visualize offering a drink of cool water to anger. Imagine a gentle touch or a massage at the site of the pain.
6. Speak quietly and kindly to the upset. “May you be at peace.” “May you be released.” “May you be safe.”
7. Take as much time as you need and continue to practice. Be patient, not requiring anything to change. Allow your heart to fill with compassion for yourself and for the pain and upset, regardless of what happens next.
8. When you are ready, finish your meditation by speaking compassionately towards yourself. Speak to yourself with a kind and understanding voice. For example, “May I live with peace and ease.” “May I live free from fear and anxiety.” “May I live free from pain.”

Namaste.

September 12, 2010 in Mindfulness and Meditation, Wellness, Workshops by empoweringwellness

Sacred Breath and the Art of Forgiveness, Love and Gratitude

I am very pleased to announce our latest workshop, Sacred Breath and the Art of Forgiveness, Love and Gratitude.

Date: Saturday, September 18, 2010

Time: 10AM PDT – 2PM PDT

Where: Kat Troyer’s house, 4 miles North of Half Moon Bay in El Granada, CA

Cost: $50

To Register: Contact Fred Krazeise at 703-623-5889, or by email at fred@empoweringwellnessnow.com, or call Kat Troyer at 415-290-4249

Join Fred Krazeise (nationally certified massage therapist, Intrinsic Coach®, Reiki Master) and Kat Troyer (Reiki Master / Teacher) for an introductory workshop designed to reintroduce basic breathing techniques, mindfulness, and the are of self-forgiveness, love and gratitude to your life.

Breath is the source of our life – it is where our spirit lives. The first thing we do when we come into the world is take in a breath. The last thing we do when we leave this world is let out a breath. The quality of breathing is linked to the quality of our interaction in life. Ho’oponopono is an ancient Hawaiian practice of reconciliation and forgiveness. The process of Hoʻoponopono helps to correct, restore and maintain good relationships.

In this 3-hour course participants will learn:

o Three useful physical relaxation techniques that can help you reduce muscle tension and manage the effects of the fight-or-flight response on your body
o A basic introduction to the Ho’oponopono process which will help each participant release past resentment and anger, and leave them more balanced, peaceful and complete.

Workshop participants should wear loose-fitting, comfortable clothing.

This seminar is limited to 6 participants, so register early!