July 10, 2022. This is a very quick update based on my own re-read after a chat with a friend who I respect. I won’t do an edit and it needs it. Like I need a haircut.
What I notice upon re-reading is that in my enthusiasm for what I share here it seems to read like I’m out of breath so at some point I hope to make it more spacious to read. And I see what seems to be redundancy, especially regarding body scans. The huge plus of the many forms of body scans is that as you follow the guide you can also get personal information to inform your own reflection and reflexivity. Without that old-world ugly deep cathartic therapy, you will get to know yourself. Process work aka self-inquiry is Queen. There is nowhere to get. No pushing just noticing. Voila! Self-acceptance and self-improvement. All good.
I also want to reveal as I work in epigenetics and know my issue,s I want to say analysis and life challenges reveal ALL my neurotransmitters are mutated. Lots of glutamates excite and a poor transport of relaxing GABA. I am also high acetylcholine (your can self-test via Braverman online for your dominant neurotransmitter. Be aware not all agree with him and you can easily get a test via your doctor) which makes me at good times warm, friendly, smart, and I can go overboard.
What has literally saved my life and changed my DNA I believe is meditation and mindfulness. Breathing consciously. Going within and learning who I AM.
Above all, no joke: Get the Insight Timer App. You will have FUN. It has many languages and tons for kids. Lots of LIVE events. We are now 21 M strong intending world wellness.
It Takes Practice: Reflection on How I began.
When I was a teen, a gang of us would pile into a van and drive over an hour up into the mountains of Carmel Valley, CA, to sneak at night into the baths of Tassajara Zen Center.
Little did I realize the founder, Suzuki Roshi, slept nearby. The monks had to have heard us laughing and splashing in the hot spring baths. Not once did they disturb us.
Later in life, I would be a seasonal student there several times. And at times, I went part-time as the food, housing, and atmosphere was so wonderful. I highly recommend you survey your area for a retreat center where you may trade work for accommodation. Your life may change.
I also fell in love with meditation while attending Joan Baez’s School for Nonviolence. When Joan was not in class, she was in front of the city council, who was not happy we were protesting the Viet Nam war.
We had a day trip to beautiful Point Lobos, where we maintained silence. I found euphoria walking in silence for the day, and my love of meditation hatched. I also knew that a man who would become a favorite philosopher, Gregory Bateson, was a Buddhist living nearby Esalen. Later in life, I would begin 30 years of Buddhist practice even considering becoming a nun.
I now embrace many practices. These can help me know: a quiet mind, opening my heart, feeling joy and creativity, and changing my DNA. This issue of Reflexivity offers many options that may bring you joy and peace. And it takes practice.
“Meditation” has changed dramatically. We have access now to many practices that involve engagement rather than lonely sitting which can lead to problems. As one teacher claims, enlightenment does not occur alone. Another, my mentor, teaches me, that ALL knowing happens in relationships. We are connected, and together we learn and know. I call Martin Buber’s classic book I and Thou the best antidepressant. Reality changes as we allow life to feel sacred.
This newsletter intends to share a wide variety of ways that are easy and fun. I offer practices and information for finding peace and joy quickly and with ease. Senior practitioners may also learn something new.
NOTE: sitting for a long time alone can cause problems. Some dissociate, a mental issue that some today seem to encourage. There is also a condition known as Zen sickness. I support neither of these.
Assuming A Collective Consciousness
I also imagine and assume many are aware of concepts and experiences of Oneness and connection. We are moving beyond quantum theories and practices into my favorite way of explaining: we live in a limitless Universe of Divine Mystery that is accessible, that we can become and are constantly becoming more. There are many names. I have received valuable messages when meditating on the Akashic Records. There are many other names. Collective Consciousness seems popular now and may have arisen from C.J Jung, who named many archetypes and a Collective UNconscious. But many know different, and many feel we all access if we choose and can validate each other’s experiences. More when we consider synchronicity perhaps in another newsletter. I just have too much I want to share with you.
Modern Science Agrees
There is ample evidence for those who do not believe that these practices work even though used since ancient times.
You can read a classic paper on genetic changes here: What Is the Molecular Signature of Mind-Body Interventions? A Systematic Review of Gene Expression Changes Induced by Meditation and Related Practices
There are also many excellent teachers/doctors. Two of the most famous may be biologist Bruce Lipton and chiropractor/neurologist Joe Dispenza. Dispenza measures everything in his meditation retreats.
The Growth of “Raising Our Vibes” and Opening Hearts in a Time of Chaos
You will not hear of the Law of Attraction here though you may come to experience it in your unique way.
I make another assumption here that readers are familiar with the significant upsurge in meditation and mindfulness practices. Again we call them practices. We never get to an ultimate place.
I have found that once you find your favorites, practice becomes a positive healing addiction. I try to practice for an hour in the morning and at least 20 minutes in the afternoon.
Your routine will emerge as you begin to recognize changes, and changes will occur quickly.
One I will present here was created by Boston University Hospital and has evidence of brain changes in 55 days, and it’s a nap/body scan. Davidji on Insight Meditation App (see below) called Deep Healing. I do that daily, and my reactivity has significantly changed and some notice. I handle stress much better, and my creativity flows. Anxiety and PTSD especially respond. As it is a body scan, you do it laying down and simply following his voice.
A Secret Trick
I help many with personal issues such as anxiety and PTSD. I have experienced them myself, and since 2017 I have used the Insight Timer App daily. It’s free, and premium gets you access to many classes based on many belief systems and, for children, multilingual. Once in a while, it announces that I have just meditated with 11k+ around the world. I have friends and teachers that make life much more profound and enjoyable, even in this time of chaos.
Our Breath and Breathing: the Essence of Life and Inspiration
You will find almost all practices focusing on the breath, and I will tell you another secret the longer the OUT BREATH, the more your mind will settle, and you may feel an altered state of being. Please don’t force it. There are many easy ones. Andrew Weill has one, and you will experience it with many other practices as it happens as you relax. Most of these breath practices have you do IN on several brief counts and out then double that number on OUT. Some suggest pausing between breaths.
Another way I began was to read with my husband the classic book Zen Mind: Beginners Mind by Suzuki Roshi and then try to sit for ten minutes. Who knew I would later be able to sit comfortably for forty minutes. By the way, in the beginning, you may find yourself breathing backward. The tummy needs to expand on the inhale.
Many Postures
My early days of practice involved rigid, sitting cross-legged, and facing a wall. Often sitting cross-legged would stress knees beyond imagination. (Although I did experience one magical opening. I could then sit forever.)
Napping
I now use many postures, especially NAPPING, as used in the ever more popular body scans and yoga Nidra or psychic yoga. You can find these all over the web. One of my favorites is Tripura Mandala. If you follow his Hindu teachings, be ready for a wild, colorful journey as you nap.
Other Yogas
There are too many yogas for me to name, although I have practiced many.
Kundalini, I feel, maybe one of the most powerful as it offers chanting, yoga, and breath or pranayama/breath. Once practicing with a group, we held our arms in the air to the sound of intense music and guided encouragement, after much sense of discomfort I felt I could fly literally. Do not expect experiences, and the more you can let go, the more that may amaze you and increase your intuition and heal your body. I suggest checking YouTube and Insight for practices. You may find yourself very invigorated!
Body Scans
There are also many body scans. Some of my favorites take you on a guided journeys to ease anxiety.
Being in Nature with Intention
Earthing is a gift from Japan, and I had a wild time on retreat with some Japanese young people. They stripped nearly naked and smudged themselves with ash. I met them on a trail, and we laughed and laughed. A tree full of vultures was feasting nearby.
Simply Spending Time in Silence
Listening, according to many, maybe our most valuable sense, and profoundly hearing can transform whether alone or with others. As your mind becomes quieter this simple practice may amaze you. While there are a great many books on quietude, I share one of my favorites. We introverts, it seems, may make great leaders—a lovely read.
Frequencies and Healing
Another area I hope many are familiar with can be done as a nap or simply during daily life. Solfeggio and Schumann Resournances are the two I am aware of, and I suggest you research them. You will find many quite beautiful, with many specific videos online.
We are Electric Beings
I also assume you understand we are electrical beings. Our bodies are primarily water, and we absorb energy from the sun and many sources. As sensitive energetic beings, it is essential to be aware of your environment. Again as above, we are speaking of epigenetics and DNA. The better you feel, the better your health.
Here is a simple, fun meme from David Wolfe:
Gurus and Communities
I will close with the topic of Gurus and Communities, with which I am very familiar. Short or even months-long face-to-face retreats I generally support, and still, I suggest caution.
I now believe that we are each guru, even as a good teacher can help immensely and don’t stay too long. In this era of deep distrust and fear, online communities are everywhere, some better than others. Leaders I find are rarely able to manage. I have worked with 46k online, have a smaller group, and I have doctoral-level training and deep history of experience of mysticism. I went to a school of East-West philosophy (ciis.edu), and my degree work is in Transformative Learning and Change.
I believe in peer-to-peer inquiry and questions. I am no teacher, even as I may facilitate. While many claim a lot of skill, I see a lot of abuse. Be careful. Keep your boundaries. This book helped me immensely after seeing a great deal of abuse and escaping. Section one I found most helpful:
In closing, I want to wish us all well during these challenging times. I have not covered some topics I much wanted to share. One is what you will gain beyond health: intuition and an ability to feel what is present, a sense of synchronicity. You may well find things coming into your life with surprise and ease. We might call them miracles, yet when we understand some of what I have posted above, we come to understand this is the power of a mysterious, infinite universe and our ability to connect.
I close with a Rilke poem. If you have questions, subscribe and join the conversation, or if you want support, contact me at npeden@gmail.com.
May all know peace, love, civility, and dignity.