As I said in the previous post, true transformation is a mystical process, the directions of which are coded into our cells. We don’t control it. It is sourced from and is a very force of Divine Evolution. But we can help catalyze it through rituals of well-being…practices such as meditation, prayer, dancing, drawing and journaling that help us let go of everyday stress, become more alert and relaxed and ultimately connect us to the pathway of psychological and emotional healing, Self-emergence and transformation. Many programs will tell you that there is only one true path to well-being, transformation or enlightenment. I don’t subscribe to that. Our journeys are connected but they are also unique unto us and so it is that our relationship with the Divine, with the force of transformation, is to be danced in our own special way.
But I do also believe that a good personal practice is one that will take you through the 3 Gateways of Transformation: Presence, Awareness and Bearing Witness. Today, let’s look at Gateway 1 – Presence.
Personal growth and transformation requires above all else the creation of relationship – deep relationship with the Self. Just like with any relationship we must first show up. We have to shine the light of our attention upon our relationship with our Self in order for it to grow. We must build comfort being alone in order to truly come to trust and love ourselves, so that we may see clearly and compassionately the totality of who we are. Then, the door to even deeper relationship will open, guiding us into communion with that which sources, animates and transforms all.
So, Gateway 1 – Presence, is that art of showing up and building relationship. When we practice Presence we create a sacred time and place of being with our Self, time devoted to calling Home our body, mind, heart and Spirit. Throughout our day – and our life – we get fragmented, our body is in one place while our mind and heart wander in all different directions. When we become present we call all back into one place and time, back to the place of Spirit.
Activities for Presence:
1. Breathing. Sit in stillness. Let your shoulders relax and your tongue move from the roof of your mouth. Bring your attention to your breath. Inhale for four counts. Hold for four count. Exhale for four counts. Continue for a few minutes. It’s that simple. Just focus your mind on your breath. If thoughts or emotions arise, it’s okay. Acknowledge them and then return to your breath. Over and over. That’s the heart of meditation. There is no stopping the Monkey Mind…there is only growing in the skill of taming it. First, you must even awaken to it. Just be present with what it. It’s all okay. For more guided meditations you can see the Store page and take a look at A Moment’s Peace.
2. Ground Writing. Get a journal and a pen (not a pencil). Put pen to paper and write without stopping to think, reflect, feel or daydream. Just write. If you don’t know what to say – write that – “I don’t know what to say,” until you do. Again, it’s okay. No censuring, no correcting. Just write. This type of writing is meant to allow fist thougths to be heard. We spend a lot of time thinking about what’s okay and not okay to say…this is time to just be present to what is within you, feeling safe expressing it. Continue to write for either 5 minutes or 3 pages, or whatever numbers you pre-select. This is a really powerful exercise if done regularly. In time you write through the skin to the very core.
3. Dancing. Turn on music and move. I suggest music with a deep rhythm and no words. The key, though is as you move really feel your body as it connects to the music. Feel each movement from start to finish. Allow different parts of your body to lead – your head, hands, knees, elbows, feet, spine…Try not to let your mind take over and judge your dance. Allow for your own natural rhythm to come forward. Enjoy!
Practice for a while just being Present. Breathe. Meditate. Journal. Show up, to you. You’ll be amazed at what you find.
Blessings,
Tracy