I’m just back from Kripalu Center, leading a three-day intensive and head back up in a few weeks for more.
If you’ve not been, do consider a retreat in the Berkshire Mountains, next to Tanglewood, the home of the Boston Symphony and right on the Stockbridge Bowl. The land was once a sacred Native American Indian site and home of Andrew Carnegie toward the end of his life. His dream was to retire back to Scotland, but the u boats were patrolling the seas and he chose this property as it reminded him so much of home.
The Jesuits had their home here at the hub of activity for New England, then sold it to our community back in 1981. Since then it’s been a mecca for all kinds of program.
I’ll be leading Guiding Meditation for Transformational Yoga Teaching starting June 19th (9 days), The Still Small Voice Within: Meditation, Focusing and Intuition Training starting August 16th (5 days) and The Energy Intensive starting September 24th (3 days). To learn more, click here: https://kripalu.org/presenter/V0000107
In the summer, among many things, you can do long swims in the lake, hear the BSO across the lawn and savor the New England summer.
Early morning looking over the Stockbridge Bowl
The Great Blue Herons are on the move again.
In recent weeks they’ve been busy tending their nests at the rookery downstream. Day by day you can see a few more on the fly.
There’s not much action on the river but any day now we’ll have little ones paddling around in the open.
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Welcome!
A coin has two sides.
Here in Northern Virginia it has been remarkably cool and wet, which has prompted yearning for some consistent and reliable warmth.
On the other hand, it's probably the most vibrant year I've ever seen for wild flowers. The cool weather has retarded the leafing out of the trees and has made for an optimal environment for the the ecosystem of the forest floor.
May you flourish through the spring and onward.
Three Kinds of Faith
Years ago I was driving through the deep south. I turned on the radio and heard a preacher say, "To be a good Christian, don't think. Obey. Obey what your preacher tells you."
"Wow," I thought. That's one way to live your life.
The more I thought about it, the more I realized thats exactly I lived my life for many years in relationship with a spiritual teacher. "The guru sees what you cannot see,” we were told. “If there is any discrepancy between what you think and what your guru tells you, follow your guru."
There's some wisdom in that teaching. If someone is further along in their spiritual journey, one would hope they have cultivated a greater sense of wisdom and compassion and can serve as an helpful and benevolent guide.
There's a shadow to this teaching, too. Many people believe what their doctor tells them and would not dare question the opinion. Many believe what the news tells them and what the leaders of their particular political party tell them. When we fail to question authority, we lose our power.
Blind Faith cultivates an innocence that can be sweet, but can also be naive.
There's another kind of faith that comes with practice and rigor. Verified Faith.
The Buddha repeatedly said, "Do not believe a word of what I am telling you. You need to investigate through your direct experience and determine if it is true for you."
Verified faith only comes with intentional investigation and a healthy dose of doubt. For example, consider the 'Three
Characteristics of Reality' as outlined in Buddhist philosophy:
Anything born of causes and conditions is subject to change?
Anything you try to control will lead to stress, dissatisfaction and suffering?
There is a relative self and an absolute self?
We can take these three characteristics of reality with blind faith, but true transformation arises when you verify them for yourself.
Follow this link if you’d like to listen to a talk I gave recently called "Three Kinds of Faith", or play the video below.
Upcoming May Events
May 2:
A Meditative Journey: Mindful Movement, Meditation and Deep Relaxation
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May 4:
Evening Class at the Unitarian Universalist Church of Arlington
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May 11:
Evening Class at the Unitarian Universalist Church of Arlington
Learn More
Evening Class at the Unitarian Universalist Church of Arlington
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Photography
Bluebells are the first to emerge in the Spring.Since its been like a refrigerator around here all Spring, the bluebells have stayed longer than ever.At sunrise.Canada Geese stars pairing up early.Defending the nest. Youll find nesting geese about every thirty feet along the islands. This year most of the nests may be flooded out by the river, which rose about three feet due to recent storms.The local Great Blue Heron rookery, way up high, is safe on a remote island just above the falls.Nature looks a little insane sometimes.Baby Skunk Cabbage.Early blossoms.
No Time for Meditation
"I like what you say about meditation, but I have no time to practice!"
A manager at the World Bank, where I was teaching a course on meditation, was complaining about how busy her schedule was.
"Do you have, say, ten minutes a day?," I asked.
"No! I do not have ten minutes!," she said emphatically in her thick eastern European accent.
"How about five?"
"No! I do not even have five minutes!"
I steered the conversation to what we call, "mindful moments," creating rituals during the day to pause or shift your attention.
Some of my favorites:
* Take a breath before you answer the phone.
* Close your eyes connect with the breath while your computer is booting up.
* Take one slow deep breath at a red light.
* Drive with the car radio turned off.
* Pause before eating a meal.
* She liked some of these ideas and then rushed off to her busy day.
* The next week she came into the classroom beaming.
"I have figured it out! I now have my meditation time! When I put my electric tea kettle on in the morning for my tea, from the moment I plug it in to when it whistles, that is my meditation time! I breathe, I scan, I relax!"
I was happy for her. What a clever way to find a ritual for pausing.
Later I wondered how much water she actually puts in the tea kettle.
I head up to Kripalu Center to lead The Energy Intensive with Shobhan Richard Faulds in a few weeks. This intensive three-day program is heavily experiential. We joke that the didactic section is about seven minutes long.
The program focuses on raising both energy and awareness. Here are Seven Principles of Energy that serve as our guide:
1. Yoga teaches that our universe is made up of prana and chitta, or energy and awareness.
2. When our inner flow of energy and awareness is blocked or out of balance, we experience separation from our true nature.
3. As we release into the flow of energy and awareness, we return to a natural state of harmony and balance. Balancing energy and awareness is the Kripalu path.
4. When energy and awareness flow freely through the emotional body, we experience optimal emotional balance and health.
5. When energy and awareness flow freely through the mind, we experience inner peace, clarity, and insight.
6. Energy is intelligent and evolutionary.
7. Energy follows awareness.
To learn more or to register for the retreat, click here.
Five Breaths, Five Scenes: At the Falls
These scenes are from Great Falls, one of the largest waterfalls on the east coast of the United States where the Potomac River falls 80 feet in a quarter mile. The river is in mild flood stage, providing some nice drama with the morning light.
Previously these videos used a four-second inhalation and exhalation. This one stretches it a bit with five-second inhale and exhale.
Best at high definition.
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Happy Spring!
We’re in that wacky transition time here in the mid-Atlantic when the emerging daffodils and crocuses are covered with snow, but warmer weather seems inevitable.
The term ‘global warming’ is perhaps better described as ‘global weirding,’ (a term coined by Hunter Lovins, co-founder of the Rocky Mountain Institute).
Whatever weirdness you may be experiencing, I wish you well.
Pain with No Suffering
I was about six when I got my first migraine. I lay in bed trying not blink as any movement felt excruciating. Someone slammed a door downstairs and the sound waves passed through my body like a tornado with claws. I desperately tried to figure out what I’d done wrong. I can still access that memory of deep confusion and suffering.
Since then I get regular, severe headaches. Sometimes they come in clusters, sometimes I’m free for months and start to feel cocky, only to succumb again.
There is a popular formula offered in the mindfulness world: PxR=S.
Pain times Resistance equals Suffering.
Just as it’s possible to feel pain, resist it mightily and suffer mightily, it’s also possible to feel pain, not resist it and not suffer.
It doesn’t mean the pain isn’t there. It simply means you are not adding anything to it.
I’ve gotten pretty good at separating out the sensations of pain from my reaction and narrative about it. It’s come with a lot of practice. Grudging practice, I must add.
No matter what is happening in your life, one thing you do have control over is how you relate to it.
Recently I was at the dentist getting a deep cleaning on my teeth. I noticed that I kept fixating on the sensations in my mouth and tensing up. I scanned my body for where I actually felt OK. My hands felt fine.
As we continued through the session, when I noticed I was fixating on the unpleasant sensations of her digging and probing into my gums, I came back again and again to the sensations in my hands and again and again, re-relaxed.
I didn’t make the unpleasant sensations go away, but I was able to accompany them without tensing.
If you like, you can listen to a talk I recently gave on this topic called “Transforming Your Relationship with Pain”.
Below I'll share one of my favorite techniques for working with unpleasant sensations.
Upcoming April Events
April 6:
Evening Class at the Unitarian Universalist Church of Arlington
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April 9-15:
Guiding Meditation and Advanced Asana at Dream Yoga, McLean, VA
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April 13:
Evening Class at the Unitarian Universalist Church of Arlington
Learn More
Evening Class at the Unitarian Universalist Church of Arlington
Learn More
March in the Mid-Atlantic
A Blue Jay contemplates SpringFirst, it started like this: Ice forms on the edges.Then this: The ice continued to creep and close in our winter visitors.Then this: The local waterfowl finally give up and move on from a frozen river.And now to this: Things are flowing again. Muskrats and beaver are out and the neighborhood is busy.
Five Breaths / Five Scenes: At the Dam
I'm in nature almost every day. It's where I go to get balanced and inspired.
Five Breaths / Five Scenes offers up five select clips from my wanderings, with a twist. As the images come and go you do focused, deep breathing throughout and at the end end, take a moment to relax and feel.
It's an interesting way to relax in under two minutes.
Transforming Your Relationship with Pain: Zone #1 and Zone #2 Meditation
Ever notice how positive events are like teflon and painful events are more like velcro?
We tend to take positive experiences for granted and fixate on the painful ones.
The following meditation can be helpful for working with pain. The trick is how you pay attention. You can read the directions below and if you like, follow the guided instructions in my talk, "Transforming Your Relationship with Pain."
1. Take a few moments to feel your whole body.
2. Notice where you feel sensations the most predominant. (unpleasant)
3. Label this area "Zone #1."
4. Take a few moments to sense the shape, texture or any colors associated with Zone #1.
5. Notice anywhere in your body you feel sensations that are either pleasant or neutral.
6. Label this area "Zone #2."
7. Your practice now is to keep your attention in Zone #2.
8. Let your attention move freely in Zone #2 and label, as best you can, the body part and the quality of feeling. (Example: "Left palm, open". "Right hip, relaxed".)
9. Your attention will want to go to Zone #1. When you notice this, escort it back to Zone #2.
10. Notice anything that might shift or move inside.
When I practice this, almost every time I have a realization that goes something like this: "Wow! 94% of my body actually feels OK! 6% is freaking out, but 94% is fine."
Something shifts for me. I find when I practice like this I move from being reactive to a sense that I can "be" with the pain.
You may notice a sense of Zone #1 'bleeding' into Zone #2. The edges might blur and you may feel a bodily felt shift toward greater relaxation.
If it feels safe and you have the presence of mind, you can then investigate Zone #1, labeling the body part and quality of sensation.
If your pain is content and chronic, do seek appropriate medical help!
The Energy Intensive
For the last fifteen years or so, a few times a year Shobhan Richard Faulds and I offer a three-day intensive program at Kripalu Center called The Energy Intensive: Yoga, Meditation and Breathwork.
Yoga says you are made up of two fundamental elements: Awareness (chitta) and energy (prana). Balancing these two elements can be described as the path of yoga. Through intensive yoga, meditation, deep relaxation, bodyork and breathwork, you’ll be guided into a journey into what can be for many, profound transformation.
You can read more in depth hereand sense whether this might be the time in your life to take a step back and dive into some intensive, rejuvenating practices.
Have You Had a Personal Encounter with a Higher Power?
The States of Consciousness Research Team at Johns Hopkins needs your help.
We're conducting an anonymous, internet-based survey to characterize experiences of personal encounters with God, Higher Power, or Ultimate Reality.
If you have ever had such an experience, we would greatly appreciate it if you would take our survey. If you know of others who have ever had an experience of such an encounter, please send them the link and encourage them to participate. This includes people who had such an experience long ago.
As you may know, our team has conducted survey and laboratory studies investigating spirituality, religion, and altered states of consciousness. This new survey is an important extension of our published and ongoing research on mystical experience, spiritual practice and spiritual transformation.
Please share.
Flyer.EncounteringTheDivine.orghttp://www.encounteringthedivine.org
We deeply appreciate your help. Thank you.
Roland Griffiths, Ph.D.
Principal Investigator
Johns Hopkins University School of Medicine
IRB approved application NA_00054696
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I’ve been waiting for this.
Out of the frozen muck come the Blue Bells. Riverbend Park is renowned for having some of the most dense populations of Blue Bells. In peak season, acres of them.
Though it was cold this morning (around 22 degrees), the one’s closest to the water’s edge have started in earnest.
Spring has arrived!
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Warm Greetings
We've been locked in a deep freeze here in the DC area. This weekend we ended a retreat early and my return home, which normally takes about 25 minutes, took 3 hours of white-knuckled navigation. I called on every bit of training I've had as a resident of Wisconsin and New England to navigate through slush, ice, blizzard conditions and most dangerous of all, traumatized southern drivers.
Blessings in your winter experience and may you have some warmer weather soon!
Slip and Slide on the Beltway
The Backward Step
Tara and I recently made our annual trek up to the Forest Refuge in Barre, MA for a period of self-guided meditation.
The Forest Refuge was created for long-term meditators. I was on my own for the entire time with no set schedule. The only requirements during a week are two 15-minute interviews with a teacher, two evening talks and a daily 'yogi-job'. I seemed to be pegged now as prime pot-washer material when I go up there.
I love waking up in the morning on a retreat knowing that I will be in silence for days and days ahead and with open, unstructured time other than the grueling mid-day encounter with pots and pans.
You may know this classic analogy for meditation practice: Imagine a glass of muddy water set on a countertop. Over time, the muddy water settles. The mind becomes clear.
My mind was not just muddy. It was as if it had just been poured out of a high-speed blender.
The more I tried to settle my mind, the more I experienced restlessness and agitation. Eventually I recognized the agitation as some kind of generalized anxiety. Restlessness begat more restlessness and I became more and more frustrated with the unending sessions of fidgeting and unease.
I looked closer and saw that what I called 'anxiety' was more like plain old fear. In a morning meditation I had a thought that screamed something like this: "Screw this! Quit dancing around with this anxiety. Let's go to the root."
A great yogi once said, "The greatest wonder in the world is that everyone dies. The second greatest wonder of the world is that no one thinks they will."
"I am not afraid of death," Woody Allen said. "I just don't want to be there when it happens."
The Buddha said when you intimately and sincerely investigate the 'Heavenly Messengers' of sickness, old age and death, it can radically reframe your life.
The more I kept my attention on the fact of my eventual death and the inevitable death of everyone I know, the more I surfaced waves of fear, anxiety and grief.
I'm not a stranger to death. I grew up on and worked on farms for many years and was present and often responsible for the death of many a creature. I was with my father for his last exhalation last year and have accompanied a handful of people through their transition.
Despite all of this, I could feel a consistent clench, a dread, inside. At one point I recalled a near-death experience I had when I was revived in an emergency room after going into anaphylactic shock. As I replayed the event - the trip to the hospital, my experience of slowly but quite consciously losing a sense of time and space and the quite clear memory of floating near the ceiling watching six people feverishly work on my body - I remembered that the process was surprisingly interesting and even blissful. When spatial and temporal awareness became more distorted and fell away, there was a rush of 'home coming,' a widening of awareness that felt light, free and vast.
Over time on my retreat, the inner clench relaxed. The more I embraced the reality of death and impermanence, the more I saw how I held back from life. I recalled relationships where I had not forgiven and others where I need to ask forgiveness.
I understand more deeply than ever that my capacity for aliveness and creativity is directly related to my capacity to die fully into each moment.
If you can make the time to take a retreat this year, I consider it one of the best investments you can make.
You can listen to a talk I gave called "Lessons Learned on My Retreat" here.
Here is what happens to me on retreat - it's a two-minute video: "The Blessings of Stillness":
Upcoming March Events
March 2:
Evening Class at the Unitarian Universalist Church of Arlington
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March 16:
Evening Class at the Unitarian Universalist Church of Arlington
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March 21:
IMCW Daylong retreat in Fredericksburg, VA
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March 23:
Evening Class at the Unitarian Universalist Church of Arlington
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March 26:
“Accessing Your Inner Wisdom” daylong retreat at Psychotherapy Networker Conference, Washington, DC
Learn More
March 30:
Evening Class at the Unitarian Universalist Church of Arlington
Learn More
Recent Photographs
Wind-Blasted Trees at the Forest RefugeEarly Morning by the Frozen RiverAbove Great FallsNew England Snowscape
The Year of Living Mindfully started this last weekend and I'm revisiting again how I might develop routines that give me more energy and focus.
One key to creating habits is to start small.
Too many times I set a high bar, hoping to invoke some kind of massive change. Each time, I fall short.
Then I heard about "the minimum effective dose," from Tim Ferriss. What is the smallest amount of effort that will result in the maximum amount of change?
For me, this meant lowering my standards, starting small and creating routines that are easy to keep going.
A few successes: 1. Seven minutes of yoga every day means I do something daily and often more because I enjoy it and don't feel guilty when I do the minimum.
2. Journaling with no targeted word count means I write a few times a day, sometimes at length.
3. Shooting one photo and one video clip a day means I'm more inclined to get into super-creative flows and generate ideas for projects.
4. Meditating until I feel 'done' means I sit every day, guilt-free, often more than once and sometimes for longer sits.
You might enjoy this article from James Clear, who speaks of what gets in the way of creating change.
telesangha
If you are interested in a painless way to be reminded to meditate, check out telesangha. Created by Mo Edjlali, founder of ZenCEO. You can sign up for a time when you'd like to meditate each day.
At the appointed hour, the phone rings and you are connected with a community. You'll sit for 20 minutes, have a brief check in and get on with your day. This is an amazing way to join a community, create accountability and track your efforts.
"Guiding Kripalu Meditation and Aasana" to be offered in the DC area
If you are interested in working toward your 500-hour Professional Certification in Yoga and want something local to Washington, DC, you might check out an eight-day training I am co-leading with Michelle Dalbec called Guiding Kripalu Meditation & Asana: Exploring the World Within, schedule for April 8 -15 at Dream Yoga in McLean, VA.
If you like, you can listen to a teleconference we had recently exploring some of the research on meditation and about Kripalu’s unique approach to meditation and asana. Click here to listen.
Follow this link: http://kripalu.org/study_with_us/1562/ for more information and to register.
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One of my most favorite things is long-distance adventure swimming. Fortunately for me, that’s also true for my wife.
The Caribbean sea has qualities we both enjoy. It’s clean, warm and while pretty safe, it also has currents and when snorkeling off rocky points, a certain element of engaging danger.
We were surprised this year with the intensity of the storms. Quite often we’ve not dared venture out on the deck, risking getting blown over. The storms lash the house and anything not tied down is gone.
But we've caught a few windows here and there when things lighten up and have managed to get out into the ocean.
Drama over the water
The coral continues to degrade. I’ve come down here since I was in college and the change is remarkable. There are rock formations deep underwater I consider friends and I enjoy visiting each time I’m here. Many of them used to be covered with life are now mostly barren.
It’s still beautiful, but a different kind of beauty. The geography and light are gorgeous and we both love diving.
Drama under water
We often talk of moods, emotions and states of consciousness as ‘weather systems.’ They come, they go and they are subject to the laws of impermanence. We are not the weather, but the awareness itself. When you open to the awareness of what is changing, you can’t help but open to awareness itself.
Robert Frost summed it up succinctly:
Life.
It goes on.
Rain, sunshine … what’s left but to celebrate?
200 miles to St. Croix
A break in the Clouds over Peter Island
We're in the midst of a cold snap here in DC. The federal government is shut down today and I've been hauling wood and shoveling.
It's been worth trudging through the snow and ice to see the Potomac River. It's frozen over right now. The first shot is from before the recent snow storm and the following shots are from this morning, Tuesday.
I’m just back after a week at the Forest Refuge in Barre, MA.
Among a week of perfect silence and a supportive environment, one of my most favorite things about the Forest Refuge has been long walks deep in the New England woods.
Fat chance this time.
A full two foot base grew and grew with snow almost every day. One morning I went out just to say I was out in -27 degree windchill.
Take away something and something else opens up. The lack of nature adventures forced me to slow down and 'make friends' with my over-eager mind. It took days of watching a deep inner restlessness that I finally recognized as fear.
Fear become my inquiry and much grew out of that willingness to sit with angst.
I’ll be sharing some of this in my dharma talk, along with some images I captured in my nordic wanderings.
I used to live here.
I am here in western Massachusetts for 10 days co-leading "Guiding Meditation and Advanced Asana" as part of a 500 hour professional yoga teacher training program.
It's been as low as -9 at night and not much higher during the day.
I lived here for about 20 years and I am wondering now how I managed to do that.
Not only that, but for many of those years I had a dog, which required being out twice a day. I remember now the layers upon layers I wore every day and how, when it warm up to 25° I would want to take off my clothes and lay outside to bask in the warmth.
The external cold contrasts with the warmth inside. This has been a wonderful training and retreat, filled with sincere and dedicated practitioners, healers and teachers who are making a difference in the world.
But when I step outside at night it's so cold the only logical response is to laugh out loud.
Looking out over the Stockbridge Bowl.
Winter in Northern, Virginia can be a paradox of color. Many mornings are grey and bleak, but when the conditions are right, color explodes, whether it be morning light on the Potomac or a clear, brilliant blue sky.
The little dots are a smorgasbord of birds. Limited resources, plus minimizing movement to keep warm, means species that normally segregate themselves now hang out together.
It’s bleak these days. The sun rises late and the eastern skies are usually dreary.
Each morning I scan for light, color, textures and interesting movement.
Thus far, the only dramatic action I can find is the occasional sunrise over Conn’s Farm.
In 1814, James Madison, then president of the United States, took Conn’s ferry and crossed the Potomac into Maryland when British soldiers invaded Washington, DC during the war of 1812.
In later years, this meadow was reportedly the local hangout for moonshine and parties. I guess this is is pretty much what it looked like when they came to the next morning.
Cold weather seems to hold the contrails (condensation trails) in place longer than summer months. Here you can see what’s left from the planes coming and going from BWI in Baltimore, DCA Reagan and IAD Dulles.
I took this one the morning after Thanksgiving. Lots of activity!
I'm up in the Berkshire Mountains at Kripalu Center this week and it's peak foliage season.
Impermanence is one of the three factors of reality and it's quite evident up here. Here are two trees in different stages of their moulting process.
In Northern Italy, we decided to leave the walled city of Barga and head out for a hiking adventure. Way, way up in a far mountain top we saw a small settlement.
The tiny town was called Sommocolonia. It has quite the history. On Christmas day of 1944, this little town was held by the allied forces, specifically a black regiment led by a man by the name of John Fox. He was 29 years old.
The “Buffalo soldiers” were poorly treated, as you can imagine, and reinforcements were not coming, despite a massive attack from German and Austrian forces.
John Fox called in airstrikes, knowing they would kill him and what was left of his crew.
In 1982, after much agitation, he was finally awarded the Distinguished Service Cross.
The hike took us through Chestnut forests, vineyards and occasionally provided great overviews.
Hours of hiking later, we could see back to the walled city of Barga and north toward the Alps.
I’m just back from Kripalu Center, leading a three-day intensive and head back up in a few weeks for more.
If you’ve not been, do consider a retreat in the Berkshire Mountains, next to Tanglewood, the home of the Boston Symphony and right on the Stockbridge Bowl. The land was once a sacred Native American Indian site and home of Andrew Carnegie toward the end of his life. His dream was to retire back to Scotland, but the u boats were patrolling the seas and he chose this property as it reminded him so much of home.
The Jesuits had their home here at the hub of activity for New England, then sold it to our community back in 1981. Since then it’s been a mecca for all kinds of program.
I’ll be leading Guiding Meditation for Transformational Yoga Teaching starting June 19th (9 days), The Still Small Voice Within: Meditation, Focusing and Intuition Training starting August 16th (5 days) and The Energy Intensive starting September 24th (3 days). To learn more, click here: https://kripalu.org/presenter/V0000107
In the summer, among many things, you can do long swims in the lake, hear the BSO across the lawn and savor the New England summer.
Early morning looking over the Stockbridge Bowl
A Blue Jay contemplates Spring
First, it started like this: Ice forms on the edges.
Then this: The ice continued to creep and close in our winter visitors.
Then this: The local waterfowl finally give up and move on from a frozen river.
And now to this: Things are flowing again. Muskrats and beaver are out and the neighborhood is busy.
Slip and Slide on the Beltway
Wind-Blasted Trees at the Forest Refuge
Early Morning by the Frozen River
Above Great Falls
New England Snowscape
1. Seven minutes of yoga every day means I do something daily and often more because I enjoy it and don't feel guilty when I do the minimum.
Drama over the water
Drama under water
200 miles to St. Croix
A break in the Clouds over Peter Island
