For Juneteenth…

In celebration of Juneteenth, this incredible performance of “I Wish I Knew How It Would Feel To Be Free” from Nina Simone… If you can’t view it full screen here, you can watch it on YouTube

[youtube https://www.youtube.com/watch?v=-sEP0-8VAow]

When Abraham Lincoln issued the Emancipation Proclamation in September of 1862, he intended to free the 3.5 million enslaved men and women in the Confederate States, effective January 1, 1863. But Texas, the most remote of the Confederate states, refused to comply, and there were not enough Union troops on hand to enforce the edict. Texas slaves remained in bondage until Union army general Gordon Grancer ordered them freed on June 19, 1865, marking the end of slavery in the United States. Juneteenth marks this liberation.

Although 47 states now recognize the holiday (North and South Dakota and Hawaii are the exceptions), only Texas, Virginia, New York and Pennsylvania deem it an official paid holiday for state employees.

Mindfulness and the Art of Communication – a new class

Cosmos B Full Rev 1000Deep Listening, Loving Speech, and the Power of intention

Available in two formats:

A four-week online class Wednesdays 5:30 – 7:00 pm, July 1 – 22

OR

An outdoors, socially distanced retreat, Saturday and Sunday, July 11-12, 7:00 am – 10:30 am
Held at Blue Gate Studio in Virgin, Utah, near Zion National Park

As our nation reels from twin outbreaks of disease and social unrest, the art of communication has never been more important. Our mental and physical health, as well as the health of our society at large, are all affected by how well we cope in this challenging time. Continue reading

Kim Stafford on Practice

There was a physicist who played the violin. One morning he took his fiddle to the lab, wrapped it green with felt, clamped it gently in a vise, and trained the electron microscope close on the spruce belly, just beside the sound hole, where a steel peg was set humming at a high frequency. Through the microscope, once he got it focused right, he saw the molecular surface of the wood begin to pucker and ripple outward like rings on a pond, the ripples rising gradually into waves, and the steel peg a blur at the heart of play.

When he drew the peg away, the ripples did not stop. In twenty-four hours, the ripples had not stopped. He saw, still, a concentric tremor on the molecular quilt of the wood. The violin, in the firm embrace of the vise, had a song, a thing to say.

In another twelve hours, the ripples flattened and the wood lay inert.

Musicians know this without a microscope. An instrument dies if not played daily. A guitar, a violin, a lute chills the air for the first fifteen minutes of fresh play. It will need to be quickened from scratch. But the fiddle played every day hangs resonant on the wall, quietly boisterous when first it is lifted down, already trembling, anxious to speak, to cry out, to sing at the bow’s first stroke. Not to rasp, but to sing. The instrument is in tune before the strings are tuned.

Pablo Casals used to put it so: “If I don’t practice for even one day, I can tell the difference when I next cradle the cello in my arms. If I fail to practice for two days, my close friends can also tell the difference. If I don’t practice three days, the whole world knows.”

Kim StaffordThe Muses Among Us

Invitations: Deep Listening and the Power of Intention

  1. Journal about the Love exercise we did today and consider setting an intention: for the day, for the week, even for your life. If it feels right, write it down, and carry it with you through the week, in both meditation and your daily activities. Allow yourself to revise or start over in whatever way feels most authentic for you.  You might find it helpful to read this brief essay on The Heart’s Intention by Jack Kornfield.
  2. Read Tara’s 8 Essential Tips for Practice and write out a brief plan for your practice going forward.
  3. When you find yourself in conversation this week, invite yourself to deepen your listening. If you would like to further explore deep listening, there are some resources here.

David Whyte on The Questions that Have No Right To Go Away

david_whyte_photoIn this gorgeous and provocative essay, the Irish poet David Whyte, author of The Unknown Sea: Work as a Pilgrimage to Identity and many other books, muses on ten questions that can shape a mindful life:

  1. Do I know how to have real conversation?
  2. What can I be wholehearted about?
  3. Am I harvesting from this year’s season of life?
  4. Where is the temple of my adult aloneness?
  5. Can I be quiet—even inside?
  6. Am I too inflexible in my relationship to time?
  7. How can I know what I am actually saying?
  8. How can I drink from the deep well of things as they are?
  9. Can I live a courageous life?
  10. Can I be the blessed saint that my future happiness will always remember?

Read his beautiful musings on each question here.

Invitations: Lovingkindness

  1. Do a lovingkindness meditation at least once or twice this week. If you don’t have a lot of experience, guided meditations are invaluable. You can access a written script by Jack Kornfield here. You can access a selection of recorded guided meditations here, or by clicking on the Meditations tab in the top menu.
  2. Practice what Sharon Salzburg calls “Street Lovingkindness,” offering phrases of love and compassion to strangers. This two-minute video from Salzburg offers a lovely example in Grand Central Station — oh, for the days we moved in such herds! — and with a little creativity you can adapt the practice to the changed circumstances of lockdown and social distancing.

[youtube https://www.youtube.com/watch?v=tgjHM8ngWrM]

 

Some Guidance for working with LovingKindness

Rachel Naomi Remen, writer and professor of integrative medicine, tells of the blessing her grandfather, a rabbi, had for her. He always called her Neshume-le, which means “little beloved soul.” When her mother was very old, Rachel told her mother about her grandfather’s blessings. And her mother looked at her with great sadness and said, “You know Rachel, I’ve prayed for you every day of my life, but I never had the wisdom to do it out loud.”

The practice of lovingkindness is a way to live these blessings out loud, even if out loud is only a whisper to one’s self, to one’s soul. It is a way to live our love for our family and friends, for our benefactors, for people we know and don’t know, even people we dislike, for every person and every being with whom we share this earth. And it is a way to bestow that blessing on ourselves, to recognize the deep worth of our own wondrous souls. No one has ever laid on their death bed and thought: I wish I had beat myself up more often.

Continue reading

Meditations for LovingKindness

Today’s meditation in class was based on this lovely script by Jack Kornfield. You can access more guided meditations here, or simply click on the “Meditations” tab in the top menu.

I am larger than I thought! I did not know I held so much goodness!

—Walt Whitman

Begin the practice of lovingkindness simply. Sit so that you feel comfortable. Let your body rest and your heart be soft.

It is best to begin by directing lovingkindness to those you love, because often people can find it difficult to direct love to themselves. Picture, imagine, think of someone you love a lot, where love comes easily and is uncomplicated. Start where it’s easy to first open the heart. You can even begin with a child or a dog.

Breathe gently and recite inwardly the following traditional phrases directed toward their well-being. Continue reading

Invitations: Mindfulness of Emotions

Class 4 Invitations: Awareness of Emotions and working with RAIN

  1. Continue to practice mindful stillness at least a few minutes each day such as mindful breathing, 10-breaths practice, or work with Mindfulness Daily.
  2. Read Chapter 1 of Tara Brach’s book Radical Compassion, “Learning to Love Yourself and Your World with the Practice of RAIN,” available to read for free online here.

Radical Compassion: Learning to Love Yourself and Your World with the Practice of R.A.I.N. – Chapter One

3. Practice RAIN at least once during the week. Guidance with the process is helpful, and Tara Brach offers a number of guided meditations and other resources on her website:

RAIN can be particularly powerful when practiced with a partner. Tara explains the process, and offers a guided practice, here.