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How Do We Become Strong And Confident From Within?

jana and the surf

First, be one with yourself. Accept yourself. Love yourself. Society conditions, educates, and “civilizes” each of us in such a way that we begin to condemn ourselves. For example, society states that you should not be sad. You should be happy. If your truth is that you are sad, you repress the truth, and become something you are not; you become phony. This phony side of you is what society accepts. A division is created within yourself.

Psychological pain exists because you are divided, at war within yourself. As a result, life becomes complicated. When you lose touch with your inner truth, and are living from a divided self, pulled this way and that, by your desire to please and be accepted by others, you find yourself  lost, isolated, and deeply unhappy. You create challenges, adversity, and difficulties to keep yourself distracted and to   prove to yourself that you are worthy.
If, however, you are able to live your sadness with total authenticity, the division disappears.

For example: you are sad; that is the truth of this moment. But your conditioned mind says: “You have to be happy. Smile! What will people think of you?”

Here is the problem: you pretend, you act, you repress the truth. The phony becomes the ideal. How can you know, and love yourself, if you don’t accept yourself?

Live your sadness in total authenticity, and you will be surprised. A miraculous door opens in your being, because the division disappears. Sadness is there and there is no question of any ideal to be anything else. There is no effort, no conflict, no war. “I am simply this” and there is relaxation. And in that relaxation is grace, and joy.

Psychological pain exists because you are divided. Pain means division, and joy means no-division. You might be thinking: how can feeling my sadness bring joy? It looks paradoxical, but it is true. Try it. However, please note: accepting your sadness with an agenda to feel joy, is not going to work. Joy arises through your authentic expression of sadness.

Joy is a by-product of being authentic. Joy is a natural consequence of being united with your sadness, because it is your truth, in this moment. In the next moment you may be angry: accept that too. And the next moment you may be something else: accept that too.

Live moment to moment, with acceptance, without any division, and self-love, self-worth, self-confidence arise within you, naturally, and automatically.

Drop all ideals of how you should be, and accept who you are, in each moment. The journey of self-acceptance starts with becoming aware of your feelings, and allowing yourself to feel your feelings. We are human. Feeling is a part of the human experience.

Get used to feeling because feeling is to LIVE, feeling is to be ALIVE. When  uncomfortable feelings arise: allow, experience and accept. On the other side of your sadness, hurt, and despair is your magnificent, brilliant, luminous spirit, which is not damaged. Your spirit is love, and when aligned with your authenticity, guides your life with grace, and ease.

Accepting yourself, warts an’ all,  helps you become strong and confident from within, so that no matter what other people think or say, you are deeply rooted in your own self-worth. Your feelings are the key. Love is always waiting on the other side. The only thing blocking you from receiving more love is your resistance to feeling your feelings.

Are you thinking: I don’t want to feel because I don’t want to be hurt any more?
 I understand. I went through this very same experience.  As I allowed myself to start feeling, something wonderful happened. I began to feel more love,  to laugh, and enjoy my life more. I was  liberated  from a prison of pain and opened up to more self-love, self-worth, and self-confidence, AND  to receiving more love from others.

Inner strength and confidence are an inside job. When you get to the point where you can accept yourself, the need for challenges, adversity, and complications, just falls away, because you don’t need to prove your worth any more to yourself.

Meditation: Accept Yourself– 4 minutes



Benefits: In the very experiencing of your feelings, a spaciousness is created, and miracles can occur. Trust that, even when you feel miserable, on the other side of the misery, is love. Our natural state is love. All we have to do is accept who we are, in any given moment, and love is there.

Start gently, with compassion for yourself.

Sit,or lie down, whichever is most comfortable for your body.

Breathe, relax your body, open your palms upwards, in a receptive posture.

Allow your feelings, whatever they are, without judging, condemning or criticizing yourself.

Accept what is happening, in each moment, without wanting it to be different. When you fight what is, you make it worse. You are the way you are: accept yourself with joy, with gratitude.

I look forward to your comments.

7 Tools to Resolve Any and Every Conflict That Arises

Cat VS. DogMany of us dread conflict. We wish we could just get along.

Life, however, has other ideas for us. Everyone is here to be there true selves, have their own opinions, likes, dislikes etc. How boring things would be if we all agreed on everything all the time. Where would our creativity be needed?

The exciting thing about conflict is that it forces us to expand into a greater creative expression of ourselves. Every time I have found the courage to call someone to task and have a discussion about our conflicting opinions, good things have happened. It doesn’t mean I always get my way, but I do put myself in a position to express my opinion, speak my truth, and listen to their side. Then I have a CHOICE: find an agreement, or walk away from the relationship/situation. And, importantly, I feel good about myself, that I have made every effort to find a resolution.

If we don’t speak up, we are sitting on an energy of resentment, fear, or frustration which can lead, later on, to unconscious expressions of that same energy which will probably not have good outcomes. Conflict is not inevitable. Conflicts are created by people and people can choose to end them. This cannot happen if the parties are set on victory instead of compromise or while they prioritize self-centered interest over the highest good of everyone concerned.

When the willingness to be available for discussion exists, there is no conflict that cannot be resolved.

If conflict is rooted in an ‘us’ and ‘them’, or ‘me’ and ‘you’, approach, then peace-building is precisely the opposite. We have to get past the adversarial mind-set and involve everyone concerned in addressing the common challenges, listening to other points of view, and seeing where we can meet, with an emphasis on what we DO agree on, and not on what we don’t agree on. When the focus is on what we all want, and not on what we don’t want, there is a higher possibility of success.

Our personal histories are all, in one way or another, shaped by the legacies of conflict. But as profound and deep-rooted as our differences may be, it is in our power to redefine those legacies, and, in so doing, redefine ourselves. Wherever we live in the world, we must recognize that ‘peace’ is not something you can win; it is something that has to be built and shared.

Here are 7 suggestions for conflict resolution:

1. Start with the points you all agree on. This sets a positive foundation of agreement to build upon.

2. Can you all agree that the outcome you want is for the highest good of everyone concerned?

3. Are you willing, if necessary, to set aside your personal interests for the highest good of everyone concerned?

4. Can you allow yourself to admit you are wrong? And/or admit that you hadn’t seen the situation from the other person’s point of view?

5. Are you speaking from wisdom or from self-centered ego?

6. Do you want to be right, or be happy?

7. Before starting a conflict resolution do one of the following meditations, either alone or with the other people, to release tensions and emotional charge, and to help bring your wisest self to the table. The more you are at peace within yourself, the more likely you are to manifest a positive outcome.

Laughter Expressive Meditation – Two Minutes
Step One: Laugh for no reason (one minute)
Step Two: Sit in silence (one minute)
After releasing stress and tensions with laughter, you experience joy, oneness, and creativity.
You can do this for longer than two minutes; just be sure and do an equal amount of time for each step.

Gibberish Expressive Meditation – Two Minutes
Step One: Gibberish (one minute)
Step Two: Sit in Silence (one minute)
Express your frustrations, resentments and tensions in the gibberish. You then find it much easier and quicker to drop down into a state of inner peace, clarity, and wisdom.

Setting an Intention Meditation – Two Minutes
Set the intention that you want the outcome of your discussion to be for the highest good of everyone concerned. Sit silently, eyes closed, relaxing into acceptance of what is, with compassion for yourself and everyone involved.

I look forward to your comments below.

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8 Tools to Free Yourself from Bullies and Attract People Who Respect You

Screen Shot 2013-07-05 at 1.19.20 PMHave you ever been bullied? Were you able to respond to the bully in a way that valued YOU?

I grew up with a mother who was a bully. My response was to shut down into a kind of frozen numbness. When I was 12 I started smoking cigarettes and at 16 I started drinking – all to continue the numbing process so as not to feel the pain.

Now, many years of therapy and meditation later, I’ve un-numbed myself, let go of cigarettes and alcohol, and found my true self. Life is filled with love, joy, and inner peace. Along the way, I had to learn how to stand up for myself and speak my truth. It took courage and perseverance, but  I arrived at a place where I can respond to people in-the-moment if they are disrespectful.

I continued to attract bullies until I learned to step into my power, be vulnerable, and state my truth.

Here are my 8 Keys to addressing a bully and giving them an opportunity to apologize. They might apologize, or they might not – I’ve experienced both. Either way, the success is yours, because you have spoken your truth. Your self-confidence builds and eventually, if a bully starts up, you can dismiss them quickly, and easily, without getting upset.

1. Be Emotionally Honest With Yourself.
Are you emotionally honest? Ask yourself: How do I feel when a person is abusive to me? Angry? Hurt? Paralyzed with fear? Numb? The important thing here is to be HONEST WITH YOURSELF about how you feel. This is the primary key to freeing yourself from the prison of victimization.

2. Accept – Don’t Judge Yourself
Keep the focus on yourself, not on the bully. Accept your present moment, whatever it contains. Beware the ego coming in and dismissing your feelings, saying things like: ”It’s no big deal”, “I’m fine” etc. The Ego doesn’t like us being put down so it might try and distract you by focusing on the bully or rationalize you out of your feelings. Stay with your present-moment reality, no matter how uncomfortable (uncomfortable is good because it means you are moving away from  an old habit that doesn’t serve you) – simply allowing things to be as they are, without judging yourself. And have compassion for yourself – you’re doing the best you can with the best conscious awareness you have in the moment.

3. Listen To Your Body
If you don’t know how you feel, your body will tell you. Are you contracted in fear or rage? Is your heart heavy with pain? Or do you just feel numb all over? Whatever is happening, allow it to be so. Your body is your friend. It acts like a shock absorber in stressful situations to help you deal with things. Pay attention because the body gives us warning signals when we are not in harmony and at ease with a person/situation. The more in tune you are with your body, the easier it is to address things early on, before they escalate into something worse.

4. Get Support
Find a friend or a family member you are close to, someone who loves you very much. Tell them what happened. This will bring you some instant relief and the powerful loving support you need to speak up to the bully. Allow yourself to RECEIVE the love of your friend to fill yourself up and build your confidence.

5. Be Willing To Let Go of the Person/Situation
Before you address the bully, spend some time in self-reflection and realize that you might have to walk away from this person, or from this situation. Friends can be helpful here to help you see things clearly. You might not have to let go, but you might. A lot depends on the response of the bully. Do they apologize? Do they “get it”? If not, they are highly likely to bully you again.

6. Speak Your Truth
Speaking your truth means respecting yourself enough to let people know that you deserve respect. Bullies will transform, or leave. Either way, you win!

Best case scenario is to speak to the bully in person, in a calm, courteous, respectful manner, simply stating how you feel about what happened. Bring a friend as a witness and for support. If that is not possible, talk on the phone, your friend standing by. Third best option – send an email or letter. Know this truth: bullies, underneath their aggressiveness, are cowards. In many instances, they are embarrassed you’ve called them out and apologize, which allows the possibility of taking the relationship to a whole new level. If they don’t apologize, see #5!

7. Be Courageous and Allow Yourself To Be Vulnerable
Courage means going into the unknown in spite of all the fears. Courage does not mean fearlessness. Fearlessness happens over time when you go on being more and more courageous. In the beginning, the only difference between a coward and a courageous person is that the coward listens to their fears and follows them; the courageous person puts them aside and goes ahead. The courageous person can say, for example: “What you said hurt me”, in spite of  inner trembling and a constricted throat.

Be willing to be vulnerable, befriend your fears, and remember that this situation is happening for you, not to you. It’s helping you step out of victim into mastery of yourself. It’s helping you expand even more into who you are.

8. Practice Expressive Meditation
Expressive Meditation techniques can help you become more aware of your feelings and be honest with yourself. The Gibberish expressive meditation is great for releasing the charge of  anger, rage, frustration and resentment, and helps you come back to a calm, neutral place of clarity.

You can learn to express your emotions without being emotional.

Expressive techniques for healing grief, sadness, and emotional pain, help with the emotional wounding that can keep you in a victim state. You will experience pain transforming into peace and love.

From personal experience these 8 keys work! By speaking your truth you attract people who treat you with courtesy and respect…. because you are treating YOURSELF with courtesy and respect!

I look forward to your comments.

Why Awareness Will Free Your Mind and Transform Your Heart

Sunset & the ThinkerAwareness is a quality of being awake and present to the moment. All great athletic performances are an example of how awareness fuels high level performance.

How does this apply to our more mundane lives? How can we tap into that quality of awareness to enhance our lives?

Once we can identify and understand what this quality of awareness is, we have the key to self-mastery in virtually every area of our lives.

According to great masters like Lao Tzu or Buddha, most of us move through our lives like sleepwalkers. Never really present in what we are doing, never fully alert to our environment, and not even aware of what motivates us to do and say the things we do. A lack of awareness can allow us to be completely taken over by negative emotions.

The Difference Awareness Makes

With awareness, when we become irritated or angry, sad or depressed, there’s an awake quality that this is happening in us. We have the observing presence in the background that’s more who we are rather than the emotion. We are still present as the emotions happen. We then have more mastery of ourselves and the situation.

Awareness is the key to being self-directed, centered, and free in every aspect of our lives. You can learn  how to live life more attentively, mindfully, and meditatively, with love, caring and consciousness. You can examine and break free of the conditioned belief systems and prejudices that limit your capacity to live life in all its richness.

Cultivate A Clear Mind

To fuel our highest level performance we need  a clear mind. If the mind is filled with fear, self-sabotaging beliefs, and self-doubt, we are impeded, a bit like driving a car with the brake on. Emotional turmoil clouds our view and we cannot perform well. A practice of becoming aware of the mind, and learning to witness the thoughts so they pass by, and don’t affect us, is key.

A man came to the Japanese Zen master Ikkyo and asked him for some words of wisdom to guide him in life. Ikkyo nodded agreeably and wrote on a piece of paper the word “attention.” The man said he could not understand and asked for something more. Ikkyo wrote, “attention, attention.”After a further request for an explanation, Ikkyo wrote his final statement for the man. “Attention, attention, attention means attention. ”

The special knack of meditation is to develop the one who pays attention, the watcher. When we do a simple sitting meditation, we sit comfortably with our eyes closed and just begin to watch the energies that move within us all the time: thoughts, sensations, emotions. We develop the knack of simply watching these distractions go by with a feeling of acceptance. How do we acquire this knack? We begin by being a witness to the mind, by becoming dis-identified from the mind.

If you watch a dog, you are clearly not the dog; if you look at a tree, you are separate from the tree. The same applies to the mind. Watching is the key. Watch the mind, without repressing, without preventing, without judging, and slowly you will begin to dis-identify, realizing that you are not your thoughts, sensations, and emotions.

Don’t Fight, Just Watch

When you try to meditate, and especially at first, thoughts will come, they will surround you from everywhere. They will be like clouds; even the little bit of blue sky will be lost. They will buzz like a swarm of bees stopping us from seeing clearly. And when there are too many thoughts, the natural instinct is to fight with them.

Try fighting with your own shadow. Thoughts are shadows. If you try to fight them you will be defeated.

You have to remain a watcher, a witness. Just watch the thoughts, absolutely calm and quiet, watch. Let them come, let them go, let them arise, let them disappear. Simply take note, the thought is arising, the thought is there, the thought is gone — and some day you start to notice the gap of silence in between the thoughts. Over time the thoughts become smaller, the gap of silence becomes bigger.

The liberation you feel once you realize that you are not the mind can be extraordinary. There is no more anxiety, you are at ease, in a deep let-go. You know you can drop down beyond the mind to your inner haven of peace, calm, and clarity. The mind becomes  clean and clear, and you are more productive, focused, and relaxed.

30-SECOND STOP TECHNIQUE

Benefits:

This technique can almost instantly bring you to awareness and help you relax. By practicing this technique regularly, by and by a subtle relaxed alertness will begin to weave itself into your day. Just knowing that you can access this state of relaxation at any time helps you feel more in control of your life, more in touch with yourself.

You can do this technique while walking along the street, folding laundry, or sorting files at the office. While you are engaged in one of these activities, stop. Freeze. For 30 seconds just be present with whatever is happening. Are you breathing? How is your body? Where is the mind? Where are you? In the present? The past? The future? Watch, observe, notice yourself, without judgment. Then start moving again.

You can do this technique by yourself or with a friend. You might ask your friend to surprise you with a 30-second stop when you’re walking down the street. Or you can try it yourself anytime — at work, on the bus, in the grocery store, in an elevator, doing the dishes. But remember it must be done suddenly.

I look forward to your comments.

Join my Laughing Buddhas Network (it’s FREE!)

photo by: Esparta

How to Move from Anger to Forgiveness

Why forgive? How can we move from anger and hatred to compassion, clarity, and awareness?

I made this video to share with you how I came to understand forgiveness:

Through a practice of powerful expressive meditation techniques I healed my heart and became more aware of my choices. I could put my energy into anger and resentment, OR focus on loving myself, and enjoying my life. How I came to choose the latter is explained in the video.

If  this message resonates with you, please share! The world needs more forgiveness.

Let me know your thoughts on this topic in the comments below.

Join my Laughing Buddhas Network – it’s FREE!

 

Related Articles:

What the Sleepy Dog Taught Me About Compassion

The “F”Word: 5 Steps to Practice Forgiveness

Forgive and Forget? Sometimes – but not always

8 Reasons To Be More Present In Your Life

asa_yoga_meditatingHave you ever lost your car keys? Or arrived at the grocery store and realized you’ve left your wallet at home? I have, and I’ll bet many of you have too. You know how much stress and anxiety these situations create, and all because we were not present when we put our keys down (somewhere!) or were preparing to go to the store.

Cultivating a practice of deliberate presence can help us be more relaxed, productive, and confident in our daily activities. This practice is not about erasing our thoughts. It’s about becoming aware of the process of thinking so that we are not in a trance – lost inside our thoughts (which is when we lose our keys!). That’s the big difference. To train in becoming aware of thoughts can help us notice when our mind is actively thinking, either using the label “thinking, thinking”, or identifying the kind of thought as “worrying, worrying” or “planning,planning.” Then, we can change our focus to what is happening right here and now.

Here are 8 Reasons To Be More Present In Your Life:

1.  Save time
Looking for lost items takes up a lot of time, not to mention the stress that goes with it. By taking a few extra seconds to be more deliberate when you put things away, you can save yourself time and stress. And you gain more enjoyment in your day!

2.  Save money
The last time I lost my house key, I had to pay a locksmith to come out and let me in to my own home. Being lost in thoughts can get expensive. It only takes a few extra seconds to stop, breathe, come into the present moment, and check if we have everything we need, or check an email before we send it out, or whatever it is that our present moment requires. The investment of a few extra seconds of time can save us a lot of money…and stress!

3. Be more relaxed, confident, and calm
When you are not scurrying around in a state of high anxiety because you can’t find something, you feel good because you know you are well-prepared for your trip. In that relaxed state, your self-confidence is strong, you are at your productive, creative best, and you know that you can handle any unexpected circumstance that might arise with focus and clarity.

4. Build better relationships
When you listen with deliberate presence, the other person feels heard and has a tendency to trust you more. Trust is the cornerstone of all relationship-building, whether it’s with friends and family, at work, or even random people you meet at the grocery store or when traveling. Being present is a likeability factor, and gains you respect, friendships, and good things happening.

5. Experience less judgment and more love
Being deliberately present gives you choice. At the moment in which you pause and realize that these thoughts are not really serving you, you have the option to come back to presence. This process of choosing becomes more powerful as you realize how thoughts can create suffering and separation. They can create an “us” and a “them”. They create judgment. Deliberate presence allows us to see people (and ourselves!) without judgment, which opens us to being more kind, compassionate, and loving.

6. Gain greater self-awareness and self-love
As our practice deepens, we become more aware of our thoughts. This gives us the opportunity to assess them and notice that much of the time our thoughts are not really serving us. Many thoughts are driven by fear and lock us into insecurity. We realize we don’t have to believe our thoughts! They are not reality. Presence gives us the opportunity to be kinder to ourselves.

7. Activate the positive law of attraction
The Law of Attraction states that we get what we vibrate. The more present we are, the more we can be aware of our thoughts and feelings, and keep them positive. Becoming more in mastery of what we are transmitting energetically will change what we attract, and life will become easier, more positive, and more joyful.

8. Gain in integrity
Integrity means being connected to yourself – body, mind, heart, and soul. You are in an optimal state to respond to daily occurrences. Integrity also means making three agreements with yourself:

*  Saying yes, when you mean yes.
*  Saying no when you mean no.
*  Always doing what you say you are going to do.

A practice of deliberate presence helps you to tune in with yourself. Then you respond to situations from a place of inner integration and feel good about yourself. It’s easier to make decisions and keep your word.

The key here is that we approach this practice with gentleness and kindness. Each time we recognize thinking and come back into the present moment we are planting a seed of awareness. We are creating a new habit – a new way of being in the world. The incessant buzz of thoughts in our minds starts to take a back seat. We live in what is true – the aliveness, vulnerability, and honesty of the present moment – rather than in the story line of our thoughts. We experience the courage to be our true selves.

I look forward to your comments.

If  this resonates with you, join my Laughing Buddhas Network online community – it’s FREE!

photo by: tokyosucks

How To Transform Anger Into Creativity

Monarch Butterfly

Anger is a good thing…when we know how to be the master, and not the servant, of this powerful energy.

How can we be in mastery of our anger so that we use this strong energy in the most creative way possible for positive outcomes?

Awareness is the solution. Awareness gives us choice.

How do we become more aware? Through a meditation practice.

The most powerful and effective technique I know for transforming anger into creativity, and giving us choice, is the *Gibberish Expressive Meditation.

Gibberish was first practiced hundreds of years ago by a Sufi mystic named Jabbar.(the word “gibberish” derives from his name.) Jabbar would teach his disciples to speak in gibberish, (the language children speak before they learn the language of their native country). Many became enlightened.

Speaking gibberish (step one) enables us to reconnect quickly and easily with the body, and with our emotions. We are taken (temporarily!) out of the logical mind, and are then able to give free expression to our bottled up emotions. Sitting in silence (step two) allows us to listen to our inner intelligence…and creative ideas arise.

Often, anger comes upon us suddenly and we’ve yelled at someone before we know it. A practice of the Gibberish technique helps release the backlog of stored emotions so that we become more emptied out, relaxed and calm. An inner spaciousness is created that allows our inner intelligence and creativity to arise, quickly and easily. Then the next time someone is annoying (which they probably will be!), we can respond with less emotional charge, greater clarity, and maybe some humor.

Anger creates emotional turmoil which clouds our ability for creative communication. By dumping out this inner clutter in the context of a meditation technique, we free ourselves from the emotional charge of past conditioning and are then able to respond to a situation with present-moment awareness.

Benefits of the Gibberish expressive meditation are:

* Releasing emotional turmoil from body and mind which is good for our well-being

* Discovering an alternative to dumping our anger on another individual, thus avoiding a destructive chain reaction

*Learning how to use the energy of anger and transform it into creativity and compassion

*Transforming victim into empowerment, freeing ourselves from mental/emotional prisons

*Becoming aware of the pain that might be underneath the anger

* Realizing we have a choice, as to how we direct our energy

* Becoming aware of, and accepting, our feelings

* Deepening access to our inner stillness, wisdom and intuition

Most people do one of two things with their anger. Either they repress it, women, for example, are taught it is not lady-like to get angry (I certainly was!). As a result we become afraid of anger, our own or someone else’s, and become paralyzed with fear rather than being able to respond to a situation. We become victims.

Alternatively we dump our anger on someone else which is more of a masculine characteristic. We become bullies. Victims and bullies are trapped by their own unconscious. Victims internalize their anger and bullies externalize it.

How to free ourselves?
If we are a victim and have become paralyzed with fear, the Gibberish meditation can help us get in touch with our anger and we can learn to defend and stand up for ourselves and create boundaries. Bullies can learn to re-direct their anger into a safe context. Both then learn how anger transforms into creativity and choice. Both become empowered, freed from an unconscious habit.

We can learn to become so rooted in ourselves, that we live in our center where our inner intelligence lies. This is a place where we are so anchored to peace and calm that nothing can disturb us. We can then respond to situations rather than react from unconscious habit. The ocean has millions of waves which become agitated by the wind, but deep down the ocean is  still, no wind, no hurricane can disturb it. We are like the ocean. If we live on the surface, agitated by every disturbance, we live in a constant turmoil. But we can learn how to move down to our own still depths where no one can disturb us.

Our question then becomes: how can we move from the periphery to the center, from the surface to the depths? How can we become more rooted in ourselves? Through an expressive meditation technique. It will take you from anxiety to serenity, from chaos to peace, from anger to compassion.

Don’t fight, don’t condemn, use the hot fire of anger and transform it into the joy of creativity. This is how you gain mastery of yourself, rather than being a victim or a bully. Accept, watch the lightning, and dark thunder clouds of your inner sky and the clear blue sky will again appear.
* Here is the Gibberish Expressive Meditation Technique

Benefits: You gain instant relief from turbulent emotions and from the chattering mind. You become more calm, relaxed, and creative.

Step One: Gibberish (30 seconds)

Close your eyes. Start speaking in gibberish, any nonsense sounds. Don’t worry about what you sound like. Make any sounds that arise;  don’t speak in a language or use words that you know. Allow yourself to express whatever needs to be expressed within you. Just go totally mad. This is therapeutic madness. 

Step Two: Sit in Silence and Watch with Non-judgment and Compassion for Yourself (30 seconds)

You can practice this technique for as long, or as short, a time as you wish. Just make sure to spend an equal amount of time on each step.

There is more information on the Gibberish and other expressive meditations  in my book Laughter, Tears, Silence: Expressive Meditations To Calm Your Mind and Open Your Heart

And here is a link to my Guided Meditation CDs

I look forward to your comments.

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