Artemis II: A Reminder of the Power of Mindfulness

Every now and then humanity is reminded of what it is outside of the borders, wars, and problems it has created for itself.  The recent Artemis II space flight mission around the moon was just such a reminder in which one of the astronauts, Christina Koch said, "There are no lines." Meaning, what she saw of us from space is oceans, weather systems, and no borders.  A complete whole.  One.

The mission was something the world's population have been needing, to remind us of how deeply we've become engrossed in our petty systemic bickering and violence toward one another, and how much we've forgotten who we really are on what Carl Sagan called, "a pale blue dot".

Out here in the vast universe, our existence is something to behold.  We can choose to live in awe or we can bury our heads in the sand of chaos and never look up until our last breath, when we may find ourselves wondering what we missed.

When stress is part of our everyday lives we may not look up at the sky for days, weeks or even months until some spectacular sunrise or sunset catches our eye, or we find ourselves outside under a star-filled sky on some wonderful summer's evening and are reminded of what Victor Glover described as this "oasis" called Earth, floating out in space.

Mindfulness practices help us come back to just what is happening right this minute.  The heartbeat, sounds, the feel of the temperature, the taste of things, the smell of things, and what the glorious human eye is seeing.  Even if it sees darkness.

The difference between humans that are going through this one precious life asleep and those going through it awake, is that those who are awake, are aware.  It's the difference between being on this planet and functioning, and being on this planet and functioning while fully "aware" that one is on this planet and functioning.

The crew of Artemis II were probably four of the most aware human beings on and off the planet recently.  Literally thrust into awareness by the strike of the universal Zen Master's stick, who called them to the full attention of reality.  On return they expressed their awe and heightened view of the oneness of who we all are.  Reminding us that our imaginary borders are in the way of our attempts to wake up, and they can't be seen from the vastness of space.

Does that mean that our everyday battles and hardships are not real?  No, but it does mean that waking up is important.  Staying mindful matters.  Not getting lost in this chaotic world so much that you forget who you are and what you are a part of.

Mindfulness practices are not just a fad.  They are a practice and a discovery that can benefit you and your relationships, as well as your community, country and the planet.  It's about the hope that as many people as possible, on this pale blue dot, will be both awake and aware.  In this way the Earth and the living things that make it what it is, will be a system of self-care and not one of self-destruction.

"It's a special thing to be a human and it's a special thing to be on planet Earth."  Reid Wiseman (Artemis II Mission Commander).

Thanks to NASA for the great image from the Orion spacecraft 2026

What Meditation Is and Is Not.

Knowing what meditation is and is not can help you develop a good meditation practice with realistic expectations.

What meditation is not:  

Meditation is not a technique used to get us into some sort of emotional state.  So if you are trying to get out of anger, or into a steady attitude of joy, meditation is not the way.  It's not a form of escapism in which you can run away from your addictions, boss, annoyances, or problems.  It's also not meant to put an end to your ruminations, although it probably can help with them, that's not the aim.  It's not therapy in that if you sit down and meditate your problems will begin to resolve themselves from the effort.  So don't assume meditation will bring that your way, either.  And meditation is not a religion, although it can be practiced by individuals from a wide range of various religious beliefs.

There are plenty of ways to rest, relax, and find leisure, but these are not meditation, either.  A guided imagery exercise is nice and even enjoyable and entertaining, but it is not meditation.  So a "guided meditation" is a little misleading and leaves you vulnerable to the decisions, directions, and reality of someone else.  It also keeps you from being aware of your true present moment, unless you just want to be aware of your relaxing and entertaining guided imagery, which is perfectly fine, but it's not meditation.

What meditation is:

Meditation is best thought of as ways in which you practice staying mindful, which means you are aware of the present moment as it is, not as it once was or how you want it to be.  So it is a state of awareness and many meditation techniques are those that help you stay present and aware of your moment-to-moment existence in this life.

When you hear someone say they have meditation as a "practice" it means they are literally practicing mindfulness and possibly using mindfulness techniques to do that, and the reason this is important is because humans have a tendency to miss out on reality itself because they are either dwelling on the past and ruminating about the things that have already been, or they are worried and anxious about the future and those things that have not ever actually happened.  

For instance, if you drive to the grocery store and upon arrival can't really recall all the traffic lights and things you saw along the way because you spent the drive angry about the thing your boss said yesterday, or you were busy ruminating about something a friend said about something you did or said, or your mind was focused on and worried about some upcoming event next week, then you actually missed out on that entire drive that was a part of your real and actual moment-to-moment life.  

But with practice, we can all get much better over time at being present for our lives and actually aware of the goings-on, the things sensed, the people coming in and out of our awareness, that series of traffic lights on the way to the store, and the true reality of every moment of our very short and limited precious lives.

So meditation is not the things that help us escape reality and the present moment, but it is awareness itself of the present moment.  So if you are using the present moment to escape reality, you are not meditating, but if you are fully present then your meditation is sound.

You can find some great guidance as a beginner in this wonderful book by Thich Nhat Hanh, The Miracle of Mindfulness: An Introduction to the Practice of Meditation

Meditation is not really about seeking relaxation, but it does help with relaxation by bringing your mind to the present and pulling it away from future oriented worry which produces stress.  You can find my prior blog entry about the ways meditation helps with relaxation here 

"Just being in the moment in this place is the deepest practice of meditation"     ~Thich Nhat Hanh

Thanks to luckey_sun for the great photo, https://creativecommons.org/licenses/by-sa/2.0/deed.en

Autumn Walk: A Mindfulness Practice

Autumn is a perfect time to let walking be your mindfulness practice.  It is full of all the richness that brings the senses alive and it's one of the healthiest and safest exercises for the human body.

A helpful exercise when practicing mindfulness is to focus on the senses, and a relaxing walk among the smells, sights and sounds of Autumn can be the perfect combination for staying in the present moment.

When our racing minds begin to take off to the future with worried "what-if" thinking, or when they drift to the past with messages of how things "should" have been, or "could" have been, then we are not present.  But mindfulness practices that bring us right into our senses can help with this.  The sounds, smells, view, feel and even the tastes we experience in the present moment are all that really exist.  We can consider the past and bring information from it to the present to help us solve something or move forward, and we can consider those worries about the future in order to apply action to productive worry, but letting our minds live in the past or future only leads to prolong feelings of depression and anxiety.  

Don't worry.  You're not alone if your mind tends to drift off into the past or future quite often, but you can get better and better at staying in the present by apply daily practices that exercise your ability to return to the present over and over again.  The more you practice mindfulness, the more frequently you will be present and the less you will suffer from the consequences of living in symptoms of depression and anxiety that are triggered by thoughts, and not reality.

A beautiful and relaxing Autumn walk is perfect for these kinds of mindfulness practices.  In such an environment you can intentionally pay attention to the brilliant changing colors all around you.  Fall is a time of year that offers carpeted paths of fallen leaves of shades ranging from yellow and green, to orange and red.  The changing environment around you will also offer the smells of the changing season.  Damp leaves and transforming forest floors produce the smells of the shifting season as the trees around you are shedding their growth for the coming winter. 

There is something about walking among all those leaves that also has a feel of insulation that softens sound.  Depending on where you live, you will also hear the sound of the traveling birds as they make their way south this time of year, and other animals will be busy in the bush preparing their winter homes and food supply.

As you zero in on these senses during your walk, you may not notice it but your mind is no longer racing into the future with worry or drifting into the past with sorrow, regret, and other emotions that surface.  These changes also preventing any ongoing unnecessary symptoms that those memories or worries create in your present moment.

Here is an exercise for your Autumn walk.  Spend 5 minutes on each statement, rotating through them repeatedly throughout your walk:  "What do I see?", "What do I hear?", "What do I smell?", "What do I taste?", and "What do I feel?"  The very last one listed here is not about feeling emotionally or psychologically, but what you feel physically, such as the temperature, or the sun on your face, or your clothing on your body, etc.  In addition, if you do not detect something in one of your senses, that's okay.  For instance, if you are not eating anything, or do not have gum or anything else in your mouth, you might not really taste anything at the moment, and that's okay.  Just move to the next sense and continue.

This is a beautiful time of year to get outside and enjoy the mild temperatures, as well as the beautiful colors and smells.  They say there is no time like the present, but the truth is that the present is the only time that really exists.  So it should say, "There is no time but the present". 

"Every leaf speaks bliss to me, fluttering from the autumn tree."     ~EmilyBronte

Thanks to Sebnem Gulfidan for the great photo, https://creativecommons.org/licenses/by/2.0/

Reducing Anxiety: Taming the Mind

When we “take life apart” we realize that it is made up of many place-holders we have created as a species to represent other things.  For instance, paper printed with ink is called “money” and is put in place of something we call “value” and so we label these “pieces of value” in our pocket as “fives” and “twenties” and even though they measure the same size and fold the same way in our pocket, one is assumed to be more valuable than the other based on the printing we have placed on each particular piece of paper.

It took a lot of thought to come up with these sophisticated methods of functioning in the world, but many of us have grown to live by them.  When an electronic light, installed on a metal post on the corner of a human-created street comes on (thanks to our human-created electricity) and that light is red but not green, we stop our human-created vehicle at the human-created white cross-walk, and we wait a bit so that other vehicles can do something different depending on the color of the electronic light they see on “their” metal post, on “their” side of the street, and so on.

We have done this with many things and you can see that we have used languages all over the world to then place judgment on the parts and pieces we have put in place to represent reality.  Judgment just means we have created dualism--breaking things in to more parts such as “good or bad”, “right or wrong”, “acceptable or unacceptable”, and so on.  And by this means we have created the chaos of the world that deciphers what constitutes the hierarchies we will live by.   What we will praise or shame children for.  What we will give a gold medal or prison time for.  What defines the value of a human being--be it wealth, skin color, sex, size of home, size of bodily organs, popularity of belief, level of knowledge, age, etc.

One step beyond this phenomena, is that we have identified with this pretend-world we have created and come to believe that the place-holders are the real thing.  Or that the one piece of paper that folds the same as the other identically sized and shaped piece of paper in my pocket, “actually is” more valuable than the other.  Or that the white person we have valued more highly than the black or brown-skinned individual “actually is” more valuable than the others.  That the male “actually is” more valuable than the female, and the dog and cat “actually are” more valuable than the chicken or the cow.  By use of the word “identify” I mean we have really embraced it as our reality, but more importantly as “who and what reality really is as a whole”.

In true meditation practice—when someone sits down on a mat and relaxes the body and becomes quiet—the aim is not just to find a little peace.  Meditation begins with the practice of quieting the mind so that you might first begin to see all of these parts and pieces floating around, distracting you and dragging you out of this moment and out of reality.  Instead, focusing on something “right here” (i.e., the breath, my big toe, the sound of traffic outside, the hum of the refrigerator), you begin to see what is actually present “before” all the chatter and distraction of the brain’s busy-thinking pulls you away. 

In Zen practice this is called “before thinking mind”.  It means, before judgments, before labels, before opinions, before we take off with things mentally and verbally, but most importantly it means, before we exit the present moment by attaching ourselves to the ox (the thinking mind) that wanders off into the woods of our judging dualism, where we can get lost for hours, days, weeks, and even a lifetime.  And it’s here we find the source of our ruminations, anxieties, depression, sorrows, angers, worries, and we find we have fully identified (come to believe as real) each and every one of these thoughts, labels, representations, and opinions. 

We know in Cognitive Behavioral Therapy (CBT) that when we identify with something as true, the feelings follow.   If I believe that I am less valuable because I am female, or if I believe I am more valuable because I am male, then the feelings will follow.  If I believe I am in danger, even if I am not, I will have understandable anxiety in situations that others might not understand.  If I believe that the world has gone to hell in a hand-basket, then feelings about that will follow and I might feel discouraged, disillusioned and disappointed.  Contrary to popular belief, Buddha did not say “You are what you think”.  What he actually is noted to have said was, “What you think, you become”.

Taming the mind is an ongoing process and only the greatest of Zen Masters do it well.  The depictions of the famous Ten Ox Herding images define this life-long and ongoing process.  The Ox herding images define stages of the process of taming this wandering mind (the Ox) and eventually bringing ourselves into the present moment “as much as possible”.  Anxiety and depression are naturally reduced in this way and in this practice.  No one does it perfectly, but those who practice diligently tend to improve with it over time.

The image above that I have used for this blog is the fourth (number four of ten) of the Ten Ox Herding images in Zen practice.  It represents “you” having seen the need to tame these wandering thoughts—the mind (the Ox) that distract you from the present moment, and having a lead (or rope) on it, about to sit down and begin the work of taming this mind (the Ox).  Not controlling it, not abusing it as we abuse real ox and other animals, not torturing it and demanding its submission, not shaming or praising it, but taming it.

The image above of the Ox is a “place-holder” representing something else, just like words represent things but aren't really the things.  It is not your enemy or friend.  It isn’t good or bad.  There is nothing right or wrong in it.  It’s a symbolic representation of your relationship with reality.  It’s a tool, just like language is.  It’s about the journey back home where reality still exists and thoughts are tamed so they no longer drag you off into the woods of the past where depressive feelings can follow, and they no longer drag you off into the woods of the future where anxious feelings can follow.  Instead, you train your mind (the Ox) to stay in the present (i.e., taming the Ox to stay near).  This takes time.  Patience.  Diligence.  Practice.  Focus.  Repetition.  And when I say it takes “Faith” I mean, it takes a belief in this process (not necessarily in a god, goddess or entity) and that it is worth sticking with it.

Start meditation by simply focusing on the counting of the breath.  Focus on the breath with every ounce of your awareness.  Count "one" breathing in.  "Two" breathing out.  "Three" breathing in, and so-on, up to "ten", and then begin again.  

As you notice the mind wander here and there (like the Ox wandering off into the woods), just give a tug on the rope and pull it back to the present.  Start all over no matter where you were at.  Be kind and compassionate to the Ox!  "One" breathing in, and "two" breathing out, and so on.  Try to keep your awareness only on the breath, the counting of the breath, and returning to the breath over and over.

"Anxiety, the illness of our times, 

    comes primarily from our inability 

        to live in the present moment"

                ~Thich Nhat Hanh

COVID-19: Normalizing Feelings (Extra April Blog)

April 2020  EXTRA COVID BLOG

I know a lot of people have lost their jobs recently in a short amount of time.  Many can’t afford to see a counselor right now, so I want to share what you might find psychologically helpful, without stepping into a therapist's office.

As a counselor I know the importance of normalizing situations for clients.  In other words, helping them see how what they are going through is similar when compared to, or sized up to, what others in a similar situation are going through.  So let me tell you the key themes I’ve noticed while offering online counseling, during the first 4 weeks of the COVID situation.

Week #1:  If you felt like you were being pushed rapidly by a wave of energy that was demanding of you to go home, work from there, and figure out how to make that just “happen” nearly overnight, you were not alone.  Many people went through waves of awareness and denial while trying to sort out if the situation was serious enough to even warrant a plan to work from home.  As one business and school after another closed, most people began to realize--this is real.  For others it meant that work just ended, income was stopped, and the future was a sudden blank slate--empty of information.

Week #2:  During the second week of COVID if you were feeling angry and frustrated that you had no choice but to work from home, be laid off, or cope with a situation you could not control--you were in the norm.  It’s like when you go through the grief process and get through your shock and denial, and then comes the anger.  Many people were mad that their lives had been disrupted and they had no choice but to stay home, go without pay for many, and live a much more limited life.  Favorite places were closed, familiar items were no longer available, and needed items were vanishing from the shelves too fast.  So if you were grumpy on week two, you were pretty much in the norm.

Week #3:  A lot of depression and anxiety set in during week #3 as folks began to wonder, “how long is this going to last” and, “when will we be getting back to normal”.  I think people were trying their best to endure and hold out in hopes this whole thing would be over soon.  But realizing that it was only getting worse led to a lot of anxiety about what is to come (the unknown) and depression about what’s been lost, changed, or place outside of everyone’s control.

Week #4:  This week it was clear that folks have been starting to feel suffocated and closed in upon by those they are living with, and are now forced to be around much more than before the stay-at-home orders and social distancing set in.  If you are feeling this, you are having pretty normal feelings as this seems to be what’s happening in many households right now.  So no, you’re not "losing it".  Those around you are feeling the same thing.

I know a lot of people are afraid and fearful after losing jobs and possibly income.  And since I know not everyone can afford psychotherapy right now, I’d like to share with you what you might already know from your own experiences of these first 4 weeks of COVID-19.  If it helps you in any distant way--via this writing--to gain some free counseling information, here it is:

On week one I recommended that people create a structured schedule for themselves that included exercise, bathing, brushing their teeth, walking, house cleaning, laundry, and time away from those they live with.  Week two I encouraged folks to find new outlets for their emotions because the kinds of things they used to do to release tension are in many cases no longer available right now, such as fitness centers, bars, restaurants, and shops they once visited.  On week three I focused on mindfulness practices to help clients bring the mind back to the present instead of focusing on the “what-if” thinking about the future, and catastrophic thinking that leads to anxiety symptoms, or the could-of, would-of, should-of thinking that focuses on the past and leads to symptoms of depression.  This week (week 4), I focused on normalizing as it is common to believe that when you are in some difficult and unfamiliar or unpredictable situation or emotions, that you are somehow outside the norm.  (i.e., “losing it”, or “crazy”), etc.  Nope!  It’s pretty normal right now to be feeling cooped up, suffocated by loved ones, a little irritable about the demands of others, and that you could just used a little space.

Since COVID-19 is a new situation, we don’t have much to compare it to that can tell us what week 5 will be like.  For most, each of the prior week’s emotions and feelings has been unfolding as time creeps on.  But I can tell you what I’m beginning to see little hints of, and that is the incredible creative spirit of the human being.  In my area, Denver, people have begun going outside and “howling” at 8pm to acknowledge all the efforts being put in by everyone, including nurses, MD’s, volunteers, those who still have to work, and those who are struggling with sudden unemployment.  My own personal interpretation of the howl is that I hear it as a “don’t give up” trumpet in the early evening, a “we see you and are with you” message that we can all get through this.  It has in it a “we’re all in this together” and “you are not in this alone” message that is that part of the human being that we’ve all been hoping is still there.  That creative, kind, and loving part of the human being that has in it the ability to stretch and think outside oneself about a greater cause.

Don’t be mad that your fellow citizens bought up all of the toilet paper.  They were just scared and all of us had an expression of fear in some way or another over the last 4 weeks, be it buying toilet paper, or stocking up on sanitizer and meat.  What’s important now is that we flow with the creative human spirit that is surfacing, which will (and can) show us the way out of this.  If we didn’t have a collective human sense of self-esteem, we’d of never been able to come together and do what we need to do now to save as many of us from death as possible.  If you ever lost hope about whether we humans can come together to save our planet, look at this COVID situation to cheer yourself up.  As you can see, we are capable of coming together if we try.  The last four weeks have shown us that we are capable of such unification.

Thanks to Sawtooth for the great photo
https://creativecommons.org/licenses/by-sa/2.0/

Relaxing with the Mindful practice of Tea Time.

Sometimes the simplest form of relaxation is found in the simplest of activities, like sitting down for a relaxing cup of tea.  You can add it to your daily relaxation routine--be it sitting for meditation, or adding it to your mindful meal, or reading time.

To keep it as simple as possible, try applying mindfulness to your tea time routine.  In other words, be present for everything from getting the tea pot, to selecting the tea cup.

If you invite all of your senses to be a part of the present moment of this activity, you become more aware of the smell, sight, sound, feel and taste of everything you are doing.

If your thoughts wander during this task, just notice that they have done so.  Then, without judgment--and especially without self-judgement--bring your focus back to the task at hand.  And if the mind wanders again, repeat!

Notice the feel of the cup, the sight of the steam rising, and the sound of the boiling water.  Take the time to smell the tea as you pour or prepare it.

Without judgment means without deciding "good or bad", "right or wrong way", "enjoyable or non-enjoyable", "tasty or bitter", etc.  In other words, you are not placing a judgment of any kind on the task.  You are in the moment of tea moment without moving into labeling and judging the tea moment.  It is "just this" tea moment.

Your tea does not have to be that of an expert or that of an amateur.  It can be expensive loose leaf tea or a bag of that you grew up with from the grocery store.  It doesn't matter if it's herbal or decaffeinated.  There is no one judging your authenticity.  It's just you, the aroma, the smoothness of the cup, the warmth of the tea, and the mindfulness of each sip.  There is no way it should be, and no way it ought not to be, nor is there any comparison of how it's done by others.

It's just tea, in this moment, with full awareness.  Watching thoughts come and go, and returning to the present moment.  Noticing your breath come and go, and returning to the present.  Repeatedly returning to the moment is a practice of meditation.  And staying in the present moment in this way is to be in the only place that actually ever exists.  That is, in this never-ending and yet, ever-changing, unfolding moment.

Thanks to Sheila Sund for the great photo
https://creativecommons.org/licenses/by/2.0/

Relaxation and the Joy of Missing Out (JOMO)

We've all heard of the term FOMO, meaning "Fear of Missing Out", but not everyone has heard of the term JOMO, the "Joy of Missing Out".

FOMO is the idea that whatever others have, or are doing, is somehow better than what you have, or are doing (even if it's not really true), and that you are somehow missing out on something.

FOMO tends to lead many of us to try to live life to its fullest and take in all we can--while we can.  But eventually choosing one activity, piece of information, or item means we are NOT choosing all of the other possibilities.  Trying to choose everything doesn't really work and trying to say "yes" to all options can eventually wear a person down.  It can lead to overloaded schedules, overwhelming amounts of information, and eventual burnout.

Where one individual may feel compelled to photograph proof of all the activities they have actually participated in, others may view the posted photos from social media with a gnawing belief that they must be missing out on something.  This ongoing frustration causes a sense of unease and internal pressure to constantly be on the go, while paralyzed by the indecisiveness of having too many options.

JOMO is the realization that sometimes it's perfectly fine to miss out on stuff other people are doing.  Sometimes it's okay to just unplug, unwind, and relax from the attentive, ongoing comparisons with others and what they are up to.  You don't have to unplug all the time, but taking breaks in order to appreciate the Joy of Missing Out, can be good for your mental health and psychological well being.

Sometimes we need to go offline, or say no to an activity we don't want to do, for which we might otherwise say yes to.  We don't always have to be at the bar, party, social gathering, game, concert, etc.  It's okay to read a book, have a quiet conversation with a friend, soak in the tub, or just listening to some music.

The bottom line is to make the best use of your time and try to reduce your comparison shopping among the many activities available in the world.  The Joy of Missing Out means you don't have to be a part of every gathering, event, or activity.  You don't have to have every piece of information, or be a part of every forum, email list, or social gathering.  Finding the joy in missing out means finding the peace and relaxation of choosing a slower pace now and then that isn't about comparisons or missing out.

Thanks to Ron Mader for the great image
https://creativecommons.org/licenses/by-sa/2.0/

Relaxation and the Power of Beliefs

The human being has a tremendous capacity to be influenced--and to influence--depending on beliefs.  What one believes will have direct bearing on what that individual does, says, teaches, and acts upon.  That's why what we believe needs to be filtered through some sort of reality check that has its finger on the pulse of fact, and at least on the notion of care for all life on earth.

What you believe is what becomes real to you and history has shown that the human being is flawed in its ability to always know what is real, or what is good for it and for human kind.  That's why it's very important to take frequent reality checks into your belief systems to determine what is superstition and what is faulty thinking--what is real and what is yet to be determined?  All will influence the outcome of your life, level of stress, and anxiety.  In addition, it can't be done in a vacuum.  Meaning, you must step outside of your circle, family, group, religion, friends, neighborhood,  and yes--your beliefs, in order to look around a little bit (visually, psychologically, mentally, emotionally) and see what's really going on.

It's always easy for most of us to observe the delusional quality of a cult-like group and its mesmerized members, but much harder for us to see when we ourselves are submerged in such a similar mentality.  Think of elections and your devotion to your political party.  Or your home team.  Or how blinders can come on when a member of your own circle (i.e., family, friend, community) has done something wrong.  Group think has been studied at length and proves that the human mind can be swayed, convinced, and moved to believe things that are not good for it or for others, and that may not even true.

These points are also true when it comes to the reasons that your body becomes anxious and tense.  In most cases, it's based on what you are believing at the present moment.  If you are truly in danger and your body is truly reacting to that danger, then there is no malfunction (i.e., what you believe and what you feel are real).  But when your thinking is faulty, the reaction can be faulty as well.  So anxiety and tension can frequently be attributed to false beliefs about danger that only exists in one's mind, but not in reality.

In cognitive behavioral therapy, people are challenged to take another look at their beliefs.  There are plenty of identified faulty thinking styles that are common with we humans.  Check out the list here and see if you can identify the ones you use the most.  We can't always know things conclusively, but we can work to dispute false beliefs, and search for evidence that those things we believe actually have some foundation to stand on.  It takes practice and time, so be patient with yourself.  We all have faulty thinking of some kind.  The goal is to clear up the fuzzy view the best you can in order to clear up anxiety symptoms that are happening for no realistic reason.

Faulty Thinking Styles:

Mental Filtering
Black and White Thinking
Overgeneralizing
Jumping to Conclusions
Catastrophizing
Personalizing
Control Fallacy
Fallacy of Fairness
Blaming
Shoulds
Emotional Reasoning
Fallacy of Change
Global Labeling
Always Being Right
Heaven's Reward Fallacy

You can find a free printable copy of these at the following link:
PsychCentral

Thanks to Charlie Sedanayasa for the great photo
https://creativecommons.org/licenses/by/2.0/

Peace of Mind

What does it really mean to "find peace"?  By definition, peace means a state of quiet tranquility where there are no disturbances, no war, no aggression, and no conflict or hostility.  It's a place of harmony or perhaps a time of calm contentment.

When we are seeking peace we might be looking for a quiet place or gentle environment.  Maybe a break from noise and human congestion.  Peace can be that small coffee shop where not a lot of people go, or it can be your own home library or patio get away where water fountains gently trickle and birds click away in the trees.

Finding peace within the mind, however, is a little tougher and requires training ourselves to stay in the present rather than allowing the mind to wandering off into worry, rumination, or dwelling on regrets about the past.  By the same definition, peace of mind also seeks to find a place of quiet mental tranquility where we are not disturbed by our noisy or aggressive thoughts.  Finding a cognitive place of harmony and calm contentment means staying mindful of what is happening right at this moment.

One method for finding a mindful place of peace is to focus on the senses.  Noticing in this present moment what it is you feel, smell, hear, taste, and see can help to keep your mind from wandering off into the noise and disturbance of thoughts about the past and worries about the future that take you away from this very moment.

Focusing on the senses in the present moment can bring you to full awareness of the meal you are eating, the music you are listening to, the feel of the temperature in the room, the beauty of your surroundings, or the aroma of everything in front of you, be it a cup of coffee or a beautiful flower.

When the mind is trained to stay present it is at a higher state of peace than when it is untrained and living in the past or the future.  A mind that is dwelling on the past, where it lives out the hour or day ruminating about how things "should" have been, or "could" have been, is a mind at war with itself.  And a mind living in the future, where it dwells on the "what ifs" and contemplates the catastrophes that may come, is a mind that can never rest due to that jackhammer noise called "worry".

Peace, and better yet... Peace of Mind, is a quiet and tranquil place, free of unwanted and disturbing thoughts.  It's a place of harmony and calm contentment, in the mind.  You have no greater task in this lifetime than to bring your mind to a place of peace, and there is no greater peace than being fully present in this very moment.

Thanks to Ray MacLean for the great photo
https://creativecommons.org/licenses/by/2.0/

Compromise: Reducing Stress by finding the Middle Ground

Polarization seems to be a growing fad in the United States, and even globally, really.  Opponents of one side of an issue dig in their heels and close their minds and ears to hearing from those who disagree with them, or who may have differing views to present.

A lot of stress is created when those who disagree with each other refuse to take steps to meet halfway.  This can only be done by means of the apparent lost art of compromise, which is something we are in short supply of lately.  Yet compromise could be the solution to a lot of situations that are leading to a growing amount of stress in communities across the country.  Learning about compromise and improving your skill at it can help you be a part of the solution in your own community, family, and workplace.  And we all know that getting things corrected in these smaller arenas leads to correction nationally.

Let's begin with the definition of compromise:  "an agreement or a settlement of a dispute that is reached by each side making concessions."  What does concessions mean?  It means that you give in a little bit by giving up something.  Notice that compromise is not that each side makes more demands, or more insistences, or is more forceful than the other side, or even attempts to "win" by any means possible.  Instead, a compromise is when opponents of BOTH sides of an issue, give up something in order to give in just enough to meet the other side halfway.  Also notice, it does not mean that just one side gives in, but that BOTH sides give in.

If Sue wants dinner at 7pm and Sarah wants dinner at 5pm, a compromise is to meet halfway and have dinner at 6pm.  If Bill wants a salary raise of $5000 a year and the budget suggests only $4000, maybe a compromise could be made to raise Bill's salary by $4500 to keep a good employee and not break the bank.  These kinds of compromises happen because each side is willing to give in a little bit (i.e., make concessions).

Where problems begin to happen is when one or both sides refuse to give up their demands and feel entitled to get their way without compromises.  In fact, more and more we hear the phrase, "We are not willing to make concessions."  Which is basically saying that one is not willing to give up anything at all in order to meet another halfway.

Here are some ideas to help you practice learning to compromise on a more frequent basis in order to prevent relationship or conversational problems from bogging down into stagnation.

*Before approaching a conflict, debate, conversation, ask yourself what areas of the topic or issue at hand you would be willing to give up or let go of a little, as these are the least significant areas in which you would have concessions to offer.

*Determine where your own moral and ethical boundary will be on any given issue so you know where you are able to give in a little and let some things go.  Don't dwell on what you refuse to give up, but on what you are willing to let go of.

*Try to determine in what areas you actually agree or could agree partially with any opposing view so that you are able to verbalize that you can see, or partially see, your opponent's point of view.  This is a place you can honestly say, "I give you that."  That is a concession.

*Keep the end goal in mind.  This helps you push yourself a little harder to try for a compromise instead of tossing the end goal out the window because you can't have your way.  The aim is to move things forward through compromise, not get bogged down in stubborn refusals.

Creating a system of compromise in your family, workplace and community helps to create a system that lets everyone know they will be treated fairly.  If only one person in the family, community or workplace always got their way and no compromises were ever made, others would feel slighted and only stress would follow.  Compromise is a great art to develop individually and collectively.  It's what democracy is all about.

Thanks to Amtecphotos for the great photo
https://creativecommons.org/licenses/by-sa/4.0/

The Relaxing Art of Conversational Meditation

Many time we think of meditation as something one might do solo, in private, with silence and without the distraction of others.  However, meditative conversation is a relaxing way to be fully present and in the company of a good friend, while also relaxing and reducing stress.

Traditional definitions of meditation include things such as "concentration on one's breath" or "repeating a mantra".  They can also include activities such as staring at a candle flame or using a guided imagery in one's mind.

But when it comes right down to it, meditation is actually all of these as they all have one thing in common, and that is that they train the mind and consciousness to be fully present and focused on whatever it is that is happening right now.

In meditative conversation, one must work to sharpen their listening skills so they can remain fully present.  It's not uncommon to talk about oneself too much, or change the topic your companion is presenting to be all about "me, myself, and I".  Other common mistakes that distract from being fully present in conversation are things like talking over the top of your friend, rushing to reply before your conversation companion has finished their sentence, and continually changing the topic to focus on your own life and events.  There is a common misconception that conversation is made up of, "I talk about me, then you talk about you".  Which is not really a conversation.  It's two people talking about themselves in the presence of another person. It's talking "at" someone, not with them.

Here are some tips for meditative conversation you can try the next time you plan to get together with a good friend, companion, acquaintance, or partner.

*Meditative conversation is best done in a quieter, relaxed setting where complete focus can be directed at listening and responding to what is heard.  A bar scene is for other kinds of communication, and the loud music and distraction does not make for truly focused discussions.

*Practiced listening skills are key, in that one cannot be listening to another if they are already trying to figure out what their own next sentence will be.  Actively work to not just remain silent (which is not all that "listening" is), but to also hear what is being said.  Active listening involves responses that let others know we are following them, are curious about details, want to know more, can relate to what they are saying, and are truly interested and have heard what they've just said.  Rushing in to turn the topic focus to oneself is not the idea.

*Eye contact, or at least facing one another if outdoors or wearing sunglasses, is a way of showing interest.  Looking away, or over the top of someone's shoulder only says, "I'm not really interested in whatever it is you are saying."  Today we have a very big problem with people looking down at their phones or computers and not really demonstrating attention when others are speaking to them.  Bragging that you are only "multi-tasking" doesn't help the other person feel you are truly present for them.  So put gadgets away and bring your full attention into the present.  When it comes to meditational conversation you are either "fully" present, or you are not.  Partial presence is not fully present.

*When it's your turn to speak, don't dominate the airspace too much, but also don't deadpan or respond with one-word replies.  That causes an imbalance in conversation in which the other person has to "carry the load" of the entire conversation by themselves, and it also says you are not bringing yourself to the moment and are not participating fairly in conversation.

*A good conversation is done with just one other person.  Many good talks can come with more people present, but all involved would need to practice these meditative skills and as the crowd grows, the listening skills and etiquette tends to meander.

Meditative conversation with another can be relaxing and enjoyable, especially if both individuals are fully present.  Try this with a good friend or companion and see how different a conversation can be.

Thanks to vxla for the great photo
https://creativecommons.org/licenses/by/4.0/

Reducing Stress by Unplugging

In an era that revolves around computers and cell phones, we sometimes just need to unplug.  But what does that really mean?

It's not just the physical presence of a computer--its screen and keyboard; or a cell phone, with its thumb typing and scrolling that keeps us distracted from the life that exists right in front of us.  It's everything that comes with those machines.  Such as emails that fill our message box.  Voice messages that must be listened to and replied to.  Updates that require our attention.  Battery charging that has to be addressed throughout the day.  Tones and sounds that alert us all day to who is trying to reach us or what message type we just received (i.e., voice, email, page, etc.).

And then, there is the constant, unquenched human sense of curiosity that keeps us glued to our devices in order to extract endless information.  Anything at all we might be curious about can be typed in to one of our handy devices at any time, and it will produce enough information for us to feel we've gathered at least a piece of the answer.  Right there.  On the spot.

But we are forgetting what it really means to be human beings, and since we aren't the machines our machines push us to be, we need to go back now and then and remember to just be human.

Human is much more non-mechanical than a machine is.  Human beings need rest and it's clear we don't go as fast as machines do.  When we try to, we exhaust ourselves and then wonder why we are so tired.  Much of today's stress is caused when human beings attempt to keep up with a world pace that has exceeded their ability.  When this world pace pushes us on a daily basis to constantly stay plugged in, it's imperative that we take the initiative to intentionally unplug now and then.  This means putting the phone down, leaving the laptop at home, shutting off alerts, and yes, even unplugging completely sometimes.

If you find that just one day is more than you can handle to be away from your electronic connection to the world, then start out slow.  Try going for just one hour to begin with, and work you way up.  Leave the phone in the car during some events, or shut it off and set a timer in order to not turn it back on until the timer goes off.  Consider unplugging your computer an hour before bed and not plugging it back in until morning.  See how you do.

The point is that machines and humans are not the same thing.  A human being is not a machine.  It's a living organism and living things need rest and restoration periods in order to prevent and reduce stress.  When we become identified with our machines, we forget that they are not who we are and to put them down now and then and let the body rest, is one of the best things you can do to reduce your anxiety and stress level.

Thanks to theilr for the great photo
https://creativecommons.org/licenses/by-sa/2.0/

Play for Grown Ups: Reduce Stress and Balance Your Life

It's easy for adults to drift away from play once they put childhood behind them, but it's also important to recapture play once in awhile--even as adults--in order to maintain a healthy and balanced adult life.

So what is "play" for an adult?  Play is "activity done for enjoyment and recreation rather than for serious or practical purposes."

When we think of play, we typically think of children and their endless energy, games and activity.  Not to mention the laughter involved in their activities.

For adults, play holds the same kind of action and creativity as it does for children, but has a few differences.  Though children are using play to develop their minds and bodies, adults can use play to stay healthy, happy, and even to reduce stress created by lives that require of us that we stay serious, mature, and focused for so much of the time.

Play can range from card games with friends, to making cookies or building something with wood.  What is "fun" and "playful" is unique to each person since what is fun for one, is never always fun for all.  It's what brings you joy and laughter.

Here are some ideas to get your Inner Child hopping:

-Climb a Tree
-Try finger painting
-Go swimming at a water park (take some water toys)
-Go ride a bike
-Go dancing
-Go kite flying
-Have a water balloon fight
-Play with your cat or dog
-Go to an amusement park
-Play a board game
-Try snow-shoeing or cross country skiing
-Ride a Ferris wheel or Merry-Go-Round
-Find a go kart race track
-Join a softball or bowling team

Thanks to Ivan Dimitrov for the great photo (left side cropping)
https://creativecommons.org/licenses/by-sa/4.0/

Learned Helplessness: Stress Solutions in the face of Mass Shootings

Since the recent mass shooting in Florida, I am hearing a general sense of hopelessness and helplessness expressed among those I talk to.  There is an expressed feeling that, "It's never going to stop", or "It's just getting worse."  I'm hearing from people the belief that there is nothing that can be done to stop this growing problem or to change things, but these conclusions stem from the belief that we are powerless and helpless over the situation.

The research that was done by Martin Seligman in 1967 on Learned Helplessness taught us that we are capable of believing that we are helpless when, in fact, we are not.  Once this belief sets in, depression can take root as people gather a sense that there is no hope.

What Seligman's research taught us as well, was that once this belief sets in, we can become a bit blind to any actual solution or path that leads out of a seemingly hopeless situation, and the result is that we begin to give up trying to find a path out.

The solution, of course, is to become aware of the open doors and paths that can lead back to a sense of grounding or footing that feels even the slightest empowering, inspiring, and motivating.

When I asked people recently what they themselves could do to try to bring change to the world regarding mass shootings, many felt powerless to find an answer.  It seemed some felt their answer would not be good enough, and others seemed to worry that something might be expected of them if they suggested a possibility.  The sense of powerlessness also resulted in expressed anger that many have directed at various targets.  The NRA.  The politicians.  Child rearing practices.  Men.

These feelings are understandable as each individual tries to sort out for themselves what the problem could be.  It's very human of us to try to identify the problem so we can resolve it somehow.  But if we feel overwhelmed by the problem, and not fully sure of the solution, we may begin to slide into that abyss of helpless feelings that lead to depression and surrender.

One of the keys to this problem for each of us, is to search within ourselves to try to determine what we personally can do to move society as a whole toward a remedy of the problem.  Even if it seems like just one small step onto the path that leads us all toward a solution.  There are small things each of us can do now to try to help.

For one thing, check your own passive-aggressive behavior at home and in the workplace.  Be the non-violent role model you want to see in the world.  In addition, become comfortable with your own sense of human anger so when others express theirs, you don't shut them down or stop listening because you are so uncomfortable with the emotion.  Unheard anger gets stuffed and ends up coming out in ways none of us want to see or experience.

There are lots of people right now making attempts to create change regarding our growing history of mass shootings.  If you are having a hard time coming up with an idea or solution to champion, then get on board with someone elses' project to raise funds for metal detectors, or raise awareness for changing gun laws, or parent-child conflict skills training, all of which move us down the path that does exists for reaching a solution.  Don't assume that someone else will take care of the whole thing or that someone else "should" take care of it for you.  Get involved and be a part of the energy for change.

It's very important to look most strongly in the mirror at yourself and what you personally can do to participate.  From protesting to writing letters, from making a call to making a donation, from writing a blog to volunteering.  There is a path out of this, but it's not something that each of us is helpless to.  It's also not something that only everyone "else" is going to do.  The reality is that you are not helpless.  Each one of us can do something and if everyone of us does something, the whole of our society moves along the path one step at a time towards the solutions that do exist.

Thanks to Brenda Clarke  for her wonderful photo
https://creativecommons.org/licenses/by/4.0/

Reducing Stress during the Holiday Season

Though they are advertised as the most pleasant seasonal events of the year, the holidays can actually be some of the most stressful times for many people.  Much of the media during these times insists that everyone feel jolly, happy, joyful and thrilled to no end about spending money they don't have in order to satisfy the gift-giving season.  Unfortunately, this expectation is unrealistic for those who find the holidays (and the time of year) depressing and difficult.

That's why self acceptance is very important during the holidays.  If you don't feel all that thrilled about the holidays, you don't have to hide it, but you can find ways to try to make the very best of a time when your emotions are not in alignment with the external world's demands.

First of all, stop to think about what it is you personally need during the holidays.  Is it just relaxation?  Time with your family?  Some kind of traditional event that makes things feel right for you?  Sometimes the holidays get even harder when we feel pulled in all directions by the demands of others who are trying to get their needs met as well.  It's important to find a balance and make sure you are not getting spread too thin.  Saying no to some things is okay, and saying yes to your own needs can be a part of the formula for a good holiday.

Money is always a stressful factor during the holiday season as well.  It's okay to make it clear to others that you need to limit your spending, so be sure to speak up.  Suggesting that the family or office crew draw names to reduce the number of gift spending is always wise and helps reduce financial worries.

If the holidays aren't your thing, try to plan some events that feel more in tune to what you need, be they non-holiday themed movies, concerts, trips, books, socials with friends or just solo getaways that reduce your exposure to the media hype and promotions.

Don't be surprised if there are others out there that feel the same way and would love to get together with you to do something "non-festive".  Check in with some of your friends and family and see if any are up to the task of finding something that can remove you in any small way from triggers that contribute to your depression and stress during this time of year. 

Here are some ideas of things you can do to cope with your stress and anxiety during the holidays:

*Go hiking or snowshoeing which pulls you into nature and away from media hype
*Go see a non-holiday themed movie during the day when crowds are low
*Go for a walk or bike ride where festive decorations and music are not heard
* Limit your spending by announcing to others you plan to give limited gifts this year
*Say no if you need to when others demand you fly or travel to see them for the holidays
*Be sure to share and delegate shopping and other tasks to your spouse or other relatives
*Explain to children you are not made of gold and they can't have everything they want
*Above all, take time to sit down now and then to relax and take a breath.

Thanks to William Brawley for the lovely holiday photo
https://creativecommons.org/licenses/by/4.0/

Remember Who You Are

What do we do in "times of trouble" such as these, when there are protests in the streets of America that include guns, fighting, violence, and even death?  Well...in the words of Mufasa, the great Lion King and father of Simba... "Remember who You are!"

It can be very stressful right now for Americans to turn on their TV sets and see an ongoing--and what seems like never-ending--soap opera of daily drama, playing out on the stage of our political arena, and spilling out into the streets of our great nation.

Never-the-less, it's important to keep your senses about you and "Remember who You are".  You... are an American citizen!

What does this mean?  It means, that each and every one of us must dig deep into our very being and ask ourselves what we are willing to stand up for in this short and limited lifetime.  But more importantly, HOW we stand up, and with what morals and ethics will we do so as American citizens... is the more pressing question.

Perhaps you believe in white supremacy, or maybe you are leaning toward socialism these days.  We all have our various beliefs in this great country that has fought long and hard to afford us all the right to have the views we so choose.  Maybe you are Christian, or maybe you are Atheist, but who you are at the core of your being, will determine whether or not you head into the great streets of this country ready to kill your fellow citizen with guns, or beat your fellow citizen with poles, and bats and pipes, or... if you are the kind of American that has the tolerance to allow others to have their own views as well, in order that yours might also be preserved.

Be proud of your country, but don't forget its foundations.  It was built by all of us--free and slave.  It has a proud and shameful history, a peaceful and violent history, and a polarized history that has lasted to this very day.  And in order to find peace, we must as a nation begin to sort out how to live with these polarizations and the differences that seems to perhaps be a part of nature itself, and therefore will never NOT be a part of us.

Go into the streets as a free American citizen if you feel so compelled--it is your right.  In some cases, I even hope you do.  But "Remember who You are!"  You are an American citizen!  Don't go armed into the streets to harm your fellow citizens.  Have your voice, and hear the voices of others.  But don't insist with the price of death, that you're citizenship, and your voice, be of more importance than the voice and citizenship of your fellow American.

Remember Who You Are!

Thanks to Brett Jordan for the great photo - Lion 
https://creativecommons.org/licenses/by/4.0/

Walking Meditation

Meditation comes in many forms.   From guided voice meditation, to silent sitting.  There is moving meditation such as Qigong and Tai Chi, and a form of meditation that works well for those who find it too difficult to sit still for any length of time--That is, walking meditation.

Walking meditation is frequently used between rounds of seated meditation in order to help stretch the body and give it a little break before returning to the meditation mat to sit some more.

However, you can use walking meditation in many different ways.  Some find it relaxing and centering to take a break from their busy work day to go to a park and walk the paths, or through the grass, to get a little more focused on the present moment.

Walking meditation can also be used as a way to move the body, yet stay focused on just one thing, such as the sound of the birds as you walk among the trees or just the sound of water if you are walking near a fountain or stream.

You can also practice synchronizing your breath with the walk.  Counting "one" as you breath in while stepping with the left foot, and "two" as you exhale and step with the right.  Or if you want a faster pace, you can count "one" to inhale as you take several steps, and count "two" for the next several steps.  You can also place complete focus and attention on the placement of the foot.  Heel, toe... heel, toe... while working to not allow any thoughts or distractions to draw attention away from this mindful task.

You don't have to force yourself to do a meditation that is not comfortable for you.  Buddha was meditating in a reclined position when he died.  Perhaps you've seen the statue of him lying on his side called the "Reclining Buddha".  Some people who find it difficult to sit up during meditation will practice that way (i.e., lying down), and their task is to not fall asleep, but to stay awake and mindful.

So it's the same with walking meditation.  If you choose a moving meditation rather than a sitting, or still meditation (such as standing meditation), the task is always the same...to train the mind to remain present and completely aware.

Thanks to World Peace Initiative for the great photo

The Art of Relaxed Hurry

In today's modern world it's kinda hard to take things at the pace that our ancestors once did.  Though they woke and slept with the rising and setting sun and worked long days, they also breathed much cleaner air, ate cleaner food, and could sit for prolonged periods of time without TV, cell phone, internet, or constant stimulation other than the sound of a running stream or the occasional sound of the horses or cows in the fields.

Today, we are constantly on a time schedule.  Be it time to get up, or to be sure we're asleep to get enough rest for the next day.  From getting to work on time, to parental schedules of getting kids to school, or soccer games, or to the dentist.  Even relaxation coaches and Yoga teachers have to be someplace on time, and though they are not infallible to being late, they might just get there in a completely different way than most of us.

Living in a hurried world can take a toll on our health and eventually our mental and emotional well-being, but since this is the modern world after all, it's also not something we are fully ever going to escape.  The reality is that--outside of our need to schedule-in times of rest, vacation and relaxation--we must find ways to cope with a hurried world, and do well to ourselves by approaching our hurry with as much mindfulness and relaxation as possible.

If you think it's not possible to be fully present while rushing through life, take a look at this video of William Polly, a world champion cup stacker.  He shows his skill in slow motion as well, which is so fast that you most likely will still find yourself struggling to keep up with what's happening.  But if you look at the cup-stacker, he's as calm as can be.  Why?  Because he's trained himself "three hours a day" to be fully present.  That's what training in mindfulness is all about.

If your life and schedule are rushed and hurried, mindfulness practice is all the more important.  You will need to be fully present for each of the many things you have packed into your daily schedule.  Paying attention to your thoughts, to the present, to your breath, the colors around you, the feel of the temperature around you, etc.  Noticing what you see, smell, taste, feel in any given situation.  Staying mindful helps your attention no matter what the pace of your life.

Here's a challenge:  Sit in a comfortable position.  Closer your eyes and relax.  Begin to count your breath slowly.  One, as you breathe in.  Two, as you breathe out.  Three as you breathe in, and so on all the way to 10.  And then start over at "One".  Many people will begin to wander into thoughts and get distracted before they ever reach the number ten.  But with practice, you can train your mind to stay present and aware.

It took William "three hours a day" to get present enough to go so fast while stacking cups that when you watch him at full speed, it looks like someone has turned the film speed up to "fast".  For him it's "fun", but as he puts it, "it takes a lot of dedication and training".

Thanks to Hamza Butt for the great photos - "worker running with suitcase"

Earth Day: Relaxation with Mother Nature

In April the world celebrates environmental awareness with Earth Day.

Mother Earth is the mother of us all.  Having given birth to the multitude of things that cling to her surface and swim the depths of her oceans.

There is a peacefulness in views like this one (image left) in which the blue planet glows with the gentle flow of water that makes up most of her surface.

There are many religions scattered among the people of this great planet and everyone seems to have a belief in what it all means, or doesn't mean.

According to Craig A James, author of The Religion Virus, "the earliest beliefs that can be identified as religious are animistic...".  He states that "Crops and trees, deer and bears, the sun and moon, rainclouds, a spear or axe - all of the things that were important to people - were imagined to have personalities and motivations."

Many of the earliest beliefs among humans somehow connected to this great planet Earth and to Mother Nature herself.  The plants, trees and water were assigned spirits and considered to be alive with the personality of that spirit.  But the world is much different now than it once was and the power of belief, unique to human beings, has become a power that can save or destroy this great planet we inhabit.

One way you can help lower your own anxiety about the increasingly, battle-weary clashes in beliefs around the world -- among countries, and inside your own communities, work places, and homes is to take a long look inside your own belief system and ask yourself this:  "Am I doing all I can to help bring peace to this world?"  "Does anything I consider to be my 'belief', 'faith' or 'doctrine' in life harm other people physically, emotionally, mentally, or psychologically?"

This great Mother Earth is suffering from the result of bickering, fighting, and arguing over differences of view among the people of this world, and because we are a part of her very breath, we are suffering as well.  "Earth Day" is and should be "every day" and every breath "you" take, is a breath she takes.  Which means, every moment you sit in meditation, she sits in meditation.  Every time you work to relax your body and mind, you are relaxing a part of her body and mind.  Every gentle thing you do to lower your anxiety, is something you are doing to lower the anxiety of the world.  So consider it a global act to work on your relaxation techniques.  Finding peace inside yourself, is the first step.

Whatever it is you believe, make sure it takes into account the whole of the planet and not just yourself.  Enjoy what Mother Nature has to offer and always act in kindness to her.. your one and only true Mother.

Thanks to Beth Scupham for her great photos - "Earth"
https://creativecommons.org/licenses/by/2.0/

Relaxing with Essential Oils

Essential oils are "volatile aromatic compounds", which means they are oils that can change states quickly from liquid to gas.  Many people use essential oils in a diffuser with water to disperse the aroma into a room in order to enjoy pleasant scents.

As you can imagine, this is a relaxing form of aroma therapy that has grown in popularity over the years.  It's a great way to relax and can make a wonderful addition to a meditative environment or spa-like room.

You can read more about aroma therapy here in my May 2015 blog entry.

If you are looking to create an environment that is suited for relaxation, using a diffuser to disperse your Essential Oils is a great idea.  But keep in mind, you can also disperse the aroma by many other means:

*Spray bottle
*Cotton ball or tissue
*Heated on the stove
*Used in the bath
*A few drops on your furnace filter
*In your Potpourri warmer
**Be sure to always read instructions carefully so you use the appropriate amounts in any of these
    given methods.

Introducing pleasant fragrances to any room can add to the relaxing environment, and we know that certain scents can trigger both memories and moods.

Thanks to Sulen Lee for the great photo