Special PODCAST:
This talk explores the importance of clear and conscious intention.
You’ll learn about the difference between a goal and an intention, how intention is related to karma, three main intentions you might keep in mind and how the spirit of an intention is to bring you back to the here and now.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This meditation, from the Monday Night class, begins with a gentle stretch, a few minutes of conscious breathing, moves into concentration and mindfulness practices and then closes with a few minutes of resting in presence.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk explores the roadmap to freedom and happiness.
You'll learn how awareness of the Four Noble Truths can dramatically impact your life as well as explore an overview of "The Path" that leads not only to more skillful living, but to the cessation of suffering.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
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Every great spiritual tradition speaks of the power of pausing.
I'm just back from a silent unstructured retreat at the Forest Refuge in Barre, MA. It was hard to break away from all my projects and commitments. To be honest, I didn't really want to go though it had been on my calendar since the day after the same retreat I did one year ago.
I'm glad I went.
I'm reminded again of how fast this life goes by, how precious it is to slow down and celebrate the rising of the sun, the gift of a warm cup of tea and the silence that can make it feel like a celebration.
The dining room at the Forest Refuge. Space and Silence.
YLM Evening Session Learn More
YLM7 Weekend Retreat Learn More
Evening Class at the Unitarian Universalist Church of Arlington Learn More
Evening Class at the Unitarian Universalist Church of Arlington Learn More
300-Hour Kripalu Yoga Teacher Training: Guiding Meditation for Transformational Yoga Learn More
Evening Class at the Unitarian Universalist Church of Arlington, Guest Speaker Learn More
Evening Class at the Unitarian Universalist Church of Arlington Learn More
YLM8 Opening Weekend Retreat Learn More
One thing I always take away from a retreat? Remembering what I really want. Along with health and love and feeling like I'm contributing to others, I want to know what transcends the ups and downs of life. I want to know what it means to be awake. That inquiry comes down to a few things: * Intention * Sustained practice * Like-minded community That's what the Year of Living Mindfully is all about. If you live in the DC area and are drawn to both deepening and sustaining your practice in the context of a small and dedicated community, do check out these links. A short article by Catie Whelan, founder of "The Lightening Notes," on her YLM experience. Applications are due February 15th. Feel free to contact me if you have any questions.
January started off cold and grey. If you look closely you can see a huge murmuration of grackles beyond the Bald Eagle in the tree.
With grey water reflecting grey skies, Canada Geese seem to be floating in space.
My room at the Inn. "Everything You Need and Nothing More."
Sunrise through an icicle at the Forest Refuge.
Frozen water droplet on the end of an icicle.
I shot these images when I was on retreat at the Forest Refuge. With the milder weather in central Massachussets, icicles on the cliffs melted during the day and froze again at night. I was able to visit them in both morning light when they were hardened and the afternoon light, when they were softening.
Meditation teacher Loch Kelly offers this question: "What is there if there is no problem to be solved?" Take a moment and try that on. That inquiry is the foundation for my practice these days and dramatically informed my silent retreat at the Forest Refuge. Quite often when I start a meditation practice there is a sense that I'm trying to get somewhere or make some change. This question helps me remember who I am and what I seek is already here. To listen to my talk, "Four Things I Learned on My Retreat," see the video below. If you're interested in the topic of inquiry you might enjoy these recent talks: One Question Can Change Your Life More Questions That Can Change Your Life
If you have interest and meet their criteria, I highly recommend this experience. If you qualify, you will be supported by deeply caring and wise team of professionals. Researchers at the Johns Hopkins University are seeking individuals with a regular long-term meditation practice to participate in a research study looking at the combined effects of meditation and psilocybin, a psychoactive substance found in sacramental mushrooms of some cultures. The study will investigate psychological and brain processes underlying such effects. Volunteers must be between the ages of 25 and 80, have no personal or familial history of severe psychiatric illnesses, or recent history of alcoholism or drug abuse. To discuss the possibility of volunteering or to learn more: phone: 410-550-2253 or email: meditation@jhmi.edu website: http://www.hopkinsmeditation.com Confidentiality will be maintained for all applicants and participants. Roland Griffiths, Ph.D., Principal Investigator Johns Hopkins University School of Medicine IRB approved application NA_00054696
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iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
I shot these images when I was on retreat at the Forest Refuge last month.
With the milder weather in central Massachussets, icicles on the cliffs melted during the day and froze again at night. I was able to visit them in both morning light when they were hardened and the afternoon light, when they were softening.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk explores the big take-aways from my recent retreat at the Forest Refuge in Barre, MA.
You’ll learn how ‘shift happens,’ the anatomy of an insight, how meditation trains your brain to process in new ways and how inquiry can help you shift from a small sense of self into open and spacious awareness.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk explores how you can increase your capacity for self-compassion.
You’ll learn what gets in the way of coming home to yourself, a comparison of strategies, techniques for accessing self-compassion as well as what it means to embrace the awakening of heart and mind. (Apologies to Lou Reed.)
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This meditation is from the IMCW New Year’s Retreat.
After a short introduction, you’ll explore a modified body scan meditation feeling or imagining space in the body imbued with a quality of gratitude, appreciation and love.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk continues the exploration of inquiry.
You’ll learn some pragmatic approaches that use inquiry to deconstruct beliefs, to make decisions, to solve problems and to point beyond the rational mind to an experience of presence.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk explores the power of inquiry.
You’ll learn about the ‘technology’ of inquiry, how inquiry can shape your intentions, dramatically change your perspective and shift your awareness toward a direct experience of your true nature
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
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Friendship There is a story from the "Buddha's life" when Ananda, his attendant and student of 25 years, came up to him with what he thought was a big insight. "Is it not true," Ananda asked excitedly, "that spiritual friendship is half of the holy life?" The Buddha responded, "No, don't say that. Spiritual friendship is the whole of the holy life." Associating with those who want what you want can dramatically enhance your life and your aspirations. May you discover what you most want, cultivate wholesome companionship and may this coming year be filled with unexpected pleasures.
Have you ever wondered what your life would be like if you could sustain attention on non-judging awareness and compassion for a year? That's the intent behind the Year of Living Mindfully (YLM). I've had the benefit of years of sustained practice in the company of like-minded people and YLM is all about making this possible for those living in the DC area. You'll be supported in your daily practice through regular retreats, a monthly class, monthly small-group gatherings, a monthly 1:1 process with fellow practitioner and some individual time with me. More than that, though, you'll be in relationship with other who want what you want. That makes all the difference. Applications are due in February. Click here to read an article by Caitie Whelan, founder of The Lightning Notes and a graduate of the program. Click here to learn more about the program and to determine whether it's a match for you in your life right now.
Evening Class at the Unitarian Universalist Church of Arlington Learn More
Evening Class at the Unitarian Universalist Church of Arlington Learn More
YLM7 Evening Session Learn More
YLM7 Daylong Retreat Learn More
Evening Class at the Unitarian Universalist Church of Arlington Learn More
Evening Class at the Unitarian Universalist Church of Arlington, Guest Speaker Joseph Bobrow Learn More
December shifts to browns and greys with the occasional magical sunrise or sunset.
Some days on the river start like this.
But mostly it's like this, with mist and overcast skies.
This big Sycamore is the favorite hangout of two mature Bald Eagles.
And here you can see their tail feathers being warmed by the first light.
A storm front rapidly closes in.
Geese head up river.
A Moment of Zen wth a Female Belted Kingfisher.
Could you do with a five-minute guided meditation with some nice visuals and soundtrack? Please join me for a sub-freezing and foggy December morning paddle on the Potomac River.
An extensive study of Harvard graduates revealed the one most important difference in success in life was to write down your goals.
It's that time of year when we inevitable ask ourselves:
1. What went well?
2. What didn't go so well?
3. What is calling me now?
Inspired by the writer James Clear, I've written my 2015 Annual Report, where I go into these questions. I find the exercise both humbling and clarifying.
If you're inspired, you can read it here.
Best wishes!
One aspiration for this coming year is to embrace even more the practice of Generosity.
Here's a recent talk: Generosity as a Path to Liberation.
You may be familiar with this acronym in mindfulness practice: RAIN. R: Can you Recognize or Realize what is presenting? A: Can you Allow or Accept what is here? (Sometimes you can't and that's OK.) I: Can you Investigate with Kindness and be Intimate with this? N: Can you Nourish this moment with self-compassion? If you are an aficionado of this practice, you might enjoy this link, where my wife, Tara Brach, clarifies the "N" part of the equation. In the older version, the "N" represents non-identification, but in her view, and I agree, "nourishing with self-compassion" is a practice that inevitably leads to the same result, but with greater efficacy.
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iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk explores the power of intention and aspiration.
You’ll learn how an intention can dramatically alter your life, how with a clear intention you are selecting a distinct new set of challenges and how offering the fruit of your intention can open your heart.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
A five minute guided meditation on a foggy December morning on the Potomac River.
Soundtrack, "A Touch of Grace," by Jonathan Foust, Todd Norian and Pravina Wahler, is available on iTunes at https://itunes.apple.com/us/album/touch-grace-bamboo-flute-meditations/id1002618740.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk explores the profound and elemental teachings on generosity.
You’ll learn how central generosity is to both philosophy and practice, where to begin, how to practice and how generosity is a direct path to liberation. The session ends with a flute meditation and a reflection on the generous heart.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk explores how to determine what practices are best suited for you at this time in your life.
You’ll lean about the power of truthful self-assessment, the importance of identifying your patterns of resistance and how to maintain a practice that feels alive for you.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk explores what is considered the flowering of spiritual practice: Equanimity.
You’ll learn what it is, what it isn’t, a practice to cultivate equanimity and some thoughts on how to navigate change with ease and grace.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
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With the exception of the beech trees, whose leaves stay through the winter, it's now 'stick season' here in the mid-Atlantic. The deer are rutting, rushing and crashing around heedless of roads and cars and the fox are yelping nightly and establishing their territories.
One nice thing about bare trees is that it's easier to see raptors along the river's edge. In the last month I've discovered where the bald eagles like to hang and a red shouldered hawk who has a tree it seems to call home.
I wish you well as you head into the winter months.
I learned how to open my heart at a silent retreat at Spirit Rock, the Insight Meditation Center in California. In addition to hours and hours of daily mindfulness meditation, each afternoon of that month we dedicated time to the heart practices. The first week the practice entailed offering kindness and compassion to ourselves. The classic phrases I like: May I feel happy. May I feel peace. May I feel safe from inner and outer harm. May I feel free from suffering. The second week we turned our attention to a 'benefactor' and to those we know are 'on our team'. These can include pets, friends, family, ancestors, well-wishers. The third week we turned our attention to a 'neutral person.' We were instructed to select someone with whom we felt no particular charge - no strong attraction and no strong aversion. "Try the guy at the post office," one teacher suggested. I chose our retreat manager. She struck me as a fine, but unremarkable person. Each day I would think of her and wish her happiness, peace, safety and freedom. About day four of that week, at the end of a meditation I opened my eyes and noticed her coming into the hall. My heart soared. "My beloved has arrived!," I thought as my heart started gushing. I was falling in love with our retreat manager! There is a saying that goes like this: "Where the attention goes, the energy flows." When you turn your attention to healing your heart, things happen. First you'll notice what's between you and openness, but with patience and persistence, you may well find and experience states of immeasurable kindness, compassion and joy. If you'd like to listen to the series, you can go here: Loving Kindness Compassion for Self Compassion for Others In future talks I'll be exploring joy and equanimity. You can sign up for the podcast here and online streaming here.
Relationships Retreat at the Garrison Institute with Tara Brach Learn More
Evening Class at the Unitarian Universalist Church of Arlington Learn More
Evening Class at the Unitarian Universalist Church of Arlington Learn More
Evening Class at the Unitarian Universalist Church of Arlington Learn More
Evening Class at the Unitarian Universalist Church of Arlington Learn More
While each month on the river celebrates change, this month offers more drama as we move into winter.
The wind can tear up and down the river and quickly strip the trees of leaves.
Sunrise around the tip of Gladys island.
Morning light illuminates the barren woods.
Mature Bald Eagles on a cold and windy sunrise.
A few days later, an immature Bald Eagle on a more balmy sunrise.
One of the most efficient and powerful ways to shift your physiology, consciousness and quality of presence is to change how you breathe. This "Five Breaths / Five Scenes" video features mostly stills from this most recent month on the Potomac. Just five, slow breaths can help you refresh your mind and heart.
If you live in the DC area and are interested in dedicating a year to practices that support transformation, you might like to check out The Year of Living Mindfully.
I've not yet updated the site with all the details, but if you'd like to check out last year's course description you can go here.
Stay tuned for more information down the road.
I hate migraines. I've been getting them since I was about six and still dread the first sensations that indicate I'm due for an extended visit. When we're in pain, we contract. This is an utterly natural response that can allow us to tolerate what is arising. Equally naturally, though, is the tendency to harden and calcify around unpleasant sensation. Kindness can be a kind of salve or lubricant that allows you to feel what is there and find new ways to be with it. Imagine you've stubbed your toe. One strategy is to stay angry and upset. Another strategy is to soften, relax, maybe even hold your toe in your hands, take a few deep breaths and offer it a little compassion. Whether the pain moves or not, the second option is a lot juicier. I led this meditation at a recent IMCW Retreat. It's a buffet of experiences for working with pain in the body. I hope you might find it helpful.
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iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk explores the art and science of cultivating joy for yourself and others.
You’ll learn about the transformative possibilities that arise when you can sustain attention on healing your heart, the emotions which stand in opposition to joy and how to work with them, a guided meditation on joy and finally, how joy leads to a powerful state of non-dual awareness.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
One of the most efficient and powerful ways to shift your physiology, consciousness and quality of presence is to change how you breathe.
This "Five Breaths / Five Scenes" video features mostly stills from this most recent month on the Potomac. Just five, slow breaths can help you refresh your mind and heart.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.
Special PODCAST:
This talk explores how you can offer compassion for others.
You’ll learn about the the nature of compassion, the essential elements of the practice, potential pitfalls and the relationship between compassion and karma.
iTunes podcast here, online listening here, stitcher here, and Jonathan’s YouTube channel here.