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Tag: meditation

Leave Stress Behind with Mindful Walking

Wed, October 6, 2021 Published by

Ever wish you could leave stress behind? You can, and you don’t have to travel very far to do it.

Perhaps the easiest of all the techniques I teach is mindful walking. Although remarkably simple to do, it’s a very powerful form of walking meditation that can defuse stress within minutes. Mindful walking relaxes the body by channeling anxiety and nervous energy into physical activity and calms the mind by promoting focused awareness. And it’s versatile: You don’t need to put on hiking boots, leave civilization, or climb a mountain to experience this restorative power of walking. You only need a few minutes of time and some room to walk, as long as you’re willing to change your state of mind. The goal is to use walking meditation to gently shift the focus of your attention from worrying about the past or the future, and to focus on what is actually happening in the present moment.


Here is a simple mindful walking exercise you can practice whenever you need it:

  1. While walking, pay attention to your breathing. Use this focus on the breath as an anchor to stabilize your attention.
  2. Next, allow yourself to notice any sights, sounds, or physical sensations that may come up as you walk. Rest your awareness for a moment on that sight, sound, or sensation, then return your awareness to your breathing.
  3. If persistent thoughts distract you from your mindful awareness, simply notice them, then return your awareness to your breathing.

Here is a variation of mindful walking that uses your breathing to consciously connect you to the vast web of life on planet Earth:

  1. As you focus on your breath, following the instructions above, remember that plants release the oxygen that you’re breathing into your lungs, and that, in turn, you breathe out the carbon dioxide that the plants take in.
  2. In your mind’s eye, follow your breath as you exhale. Imagine that you can see the carbon dioxide molecules leaving your nose or mouth and flowing into the leaves on the plants nearest you as you walk.
  3. As you breathe in, envision yourself inhaling the oxygen that the plants are giving off. Picture the trails of oxygen flowing from the trees, grass, flowers and shrubs into your lungs. Take note of how your visualization of this very natural process affects your sense of the world around you.

On the Other Side of Easter

Sun, April 28, 2019 Published by

Now we are on the other side of Easter. Remember, Easter was not the glorious event for the disciples that it was for us. The trumpets did not sound. Easter lilies and spring flowers did not announce new life in their midst. Unexpectedly, momentarily, they saw Jesus alive and then very quickly he was gone. It had to have been a very uncertain place to be. What happens now? I imagine the disciples were tempted to go back to where they were. They were tempted to go back to who they were. They were tempted to go back to what they were.

I read a meditation during Holy Week that has stuck with me. It keeps challenging my heart and mind. Mary Luti, a longtime seminary educator and pastor writes: “A new command I give you: Love one another as I have loved you…” (John 13:34) It was on the night he was betrayed that Jesus gave us the love commandment. In fact, it was right after his betrayer, flush with silver, left the table and slipped away into the night. Scripture says that Jesus knew where Judas was going. It’s a safe bet the others did, too. Frederick Niedner once wondered whether, after hearing that commandment about the way they should love each other, any of the disciples got up and went after Judas. ‘Did anyone fear for him, miss him, or try, even after he brought soldiers to Gethsemene, to bring him back and talk him out of his shame, his anger, his rapidly deepening hell?’

Did anyone try to love him as Jesus did? Tradition has consigned Judas to a gruesome death and the deepest circle of hell, so my guess would be no. Which means that the church—that’s you and me—hasn’t yet learned the first thing about the love commandment. Or about our own pain. For we all have at least one Judas missing from our tables, out there in the night, unforgiven and alone. And each of us may be a Judas for someone else, absent from someone else’s feast. Maybe when we sit together at the church’s Table to share bread and cup, we should add a chair. And leave it empty, an aching absence. Maybe the sight of that absence would shame us into the world to look high and low for Judas, and to keep looking until all our Judases come home.”

The commandment to love is demanding. How often do we try to make it easy by loving the lovable rather than seeking out those who really push us and make our blood boil? How often have we chosen to continue sitting at the table while a family member leaves in anger out the door instead of getting up and going after them? Who is missing from your table and how do you deal with the aching absence? Who are you wishing would come home? Have you ever been the outcast of the family, the one absent from the feast? Have you ever felt beyond the reach of forgiveness? As a society, who do we leave behind and never go back for? How will you take seriously the love commandment this side of Easter?

 

The Quiet Place

Sun, November 18, 2018 Published by

The Spiritual Life Department invites you to come and discover our new room that is dedicated to meditation and reflection.  As resident Irene Cool shares, “It is for those who need a few minutes to be alone with whomever they believe to be their Supreme Being…..or to just be alone for that matter.  It is for the ones who take care of others until sometimes they feel tired and overwhelmed.  It is for you and me to simply have a placebo reflect on the presence of the Holy Spirit with quiet concentration. It is for those who ask for divine inspiration and guidance on how to provide for others in their different stages of need and only have a few minutes to do that.  It is a praying place.”  It is a place which will engage your senses or allow you time to enjoy the silence. It is a place to escape from or escape to.

You ask, “Where is this place?”  It may take a little intention to find it but once you find the Life Center you are very close.  You can get to it from within the Life Center and there is also an outside entrance. Once you are in the Life Center you will see double doors up front on the left and the Quiet Place is through those doors.  For now it will be open 8:30AM to 2:30PM but we are working on making it available for more hours.  Come find Chaplain Andrew, me, or our Admin.Assistant, Kimberly, whose office is across from The Quiet Place and we will be happy to help you find it.  Resident shave been asking for this kind of space for quiet and reflection for a longtime and we are happy to have it available now. *

When God is Too Good

Sun, July 9, 2017 Published by

We are half way through our bible study on the Book of Jonah, which most know a bit about as the man who got swallowed by a whale for three days, but the rest of his story isn’t so well known.  Jonah is one of my favorites out of the minor prophets.  (Minor meaning it’s a small book with four chapters but it’s no less important than Isaiah with 66 chapters).  Jonah is a story that speaks of the meaning of grace and God’s purposes and our motivations.  Jonah is called to go to preach repentance to the Ninevites—the hated foreigners, the religiously incorrect, the racially impure, the decidedly unchosen.  And frankly, Jonah was angry about taking a message of hope and deliverance for them.  Frederick Buechner says that at the moment God called Jonah to go to Nineveh, the expression on Jonah’s face was that of a man who has just gotten a whiff of trouble in his septic tank.  “Anywhere, Lord, anywhere, but Nineveh!” Far from wanting the Ninevites to get saved, nothing would have pleased him more than to see them get what they deserved, what they had coming to them.  So Jonah decides to book it out of there and gets on a boat to go literally to the farthest reaches of the sea.  Fast forward, and a little meditation time in the belly of the fish provides the motivation for Jonah to reconsider.

Jonah still reluctantly goes and preaches his sermon of eight words, shortest sermon ever (we all love a good short sermon don’t we?!), “Yet, forty days and Nineveh shall be overthrown!”  In the depths of his soul, Jonah believes that the Ninevites won’t change and he relishes the thought of their destruction, but he was surprised when the entire city repented from the king down to the lowest peasant and even the animals!  They promise to shape up and God decides to be gracious to them and bless them and Jonah is furious; he is seething.  He lets God have it: “You see God!  I knew all along you wouldn’t go through with it.  I knew you’d go soft, you’re too good—all gracious and merciful.  You think they’re really going to change?!  I’d rather die than live so take my life!”  History tells us the Assyrians (Ninevites) were brutal and violent.  Despite this, God sends them a word of redemption and grace through Jonah.  God counters their torturous behavior with grace and mercy.  How do we respond to acts of violence—with grace and mercy?  The lesson of the “wideness of God’s mercy” is a lesson most of us, most of the world, most of the church, has yet to learn.  We want God to be merciful and gracious, slow to anger and abounding in steadfast love when it comes to our own sins, but God don’t be too good to those others.  They deserve to get theirs!  God has an awesome sense of forgiveness.  There is more to God than we can or ever will understand.  To me there is great hope and promise in believing that.