Connect with Your Senses

In Today's Email:

• Walking Meditation to Connect with Your Senses…

• Zen Story: Discover below…

• Yogapedia: Balancing Butterfly Pose…

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TODAY'S LEARNING
Walking Meditation to Connect with Your Senses

1. Choose a foot to start with. Feel the feelings of every step of the way as you pick it up, move it around, and then gently set it down on the ground. So, picking the foot up, making a choice, picking a foot up, lifting it, moving it through space, feeling it touching down from heel to toe.

2. Walk with intention. We are so accustomed to operating on what is known as "automatic pilot," essentially turning off our minds and allowing our bodies to relax. You may notice that this feels a little strange to be so intentional about walking. It's alright. This intention that you’re bringing is a way for you to reconnect with the present moment and what you’re feeling right now.

3. Let yourself notice. Notice as much as you can about the feel of picking your foot up, moving through space, and gently placing it down. I understand that most of us are so accustomed to walking that we may even feel a little unsteady at first. It's okay; this is a typical reaction to waking up and taking an active interest in our activities.

4. Focus your attention. Focus on the feeling of your feet making contact with the ground right now. Can you notice a difference between thinking about your feet and feeling them making contact with the floor or the earth? As you consciously choose to be there for this stroll, can you allow yourself to feel what it's like to be connected and grounded?

5. Feel your surroundings. If you’ve chosen to walk outside, allow yourself to feel the impact of the air on your skin. What catches your attention? Is the temperature cool or warm? Is it dry or damp outside? Give yourself permission to experience it.

6. Notice when thoughts take over. You may notice how quickly your attention is drawn to your thoughts, whether it’s thoughts of your day, list making, maybe you’re running an old conversation or story over and over in your mind. Once you notice your thoughts trying to take over your walk, you may also notice that being lost in thought makes it more difficult to connect with your senses. You probably will notice that you find it harder to hear what’s going on in your environment, harder to smell anything, or taste anything. Thoughts have such immense power. Thus, when you become aware that your thoughts are drawing you away, simply acknowledge this, smile, and then make the kind and gentle decision to return your focus to your senses—more specifically, to the sensation of your feet moving—by gently guiding your attention back there. Throughout your stroll, keep returning to this feeling of the senses and the feet.

7. Let yourself experience your surroundings. What do you notice about the weather? Do you have an opinion about it? What happens if you just experience that weather is here, noticing the qualities of the weather, and how you’re experiencing it on the skin or in the body? When you allow yourself to be aware of the sounds around you, what happens? What do you notice about the smells around you? Can you perceive these sensory attributes as the world's symphony?

The smell of the world: noticing pungent, acrid, sweet, sour, fresh, earthy. Maybe you can notice sounds as high-pitched, low hums, loud, or soft. How much can you allow yourself to take in the world in the minutest detail as your senses experience what’s here, without adding the layer of judgment on it about how you feel about it? For the time being, experience the raw data of the environment around you throughout this morning walk and see what you're capable of.

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About: Mindfulness is an evidence-based method for reducing stress, enhancing resilience, and maintaining mental well-being. Even short meditations and breathing techniques can turn a bad day around, ground us in the present moment, and help us approach life with gratitude and kindness.

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TODAY'S POSITIVE NEWS

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ZEN STORY
In the Hands of Destiny

A great Japanese warrior named Nobunaga decided to attack the enemy although he had only one-tenth the number of men the opposition commanded. He knew that he would win, but his soldiers were in doubt. On the way he stopped at a Shinto shrine and told his men: “After I visit the shrine I will toss a coin. If heads comes, we will win; if tails, we will lose. Destiny holds us in her hand.”

Nobunaga entered the shrine and offered a silent prayer. He came forth and tossed a coin. Heads appeared. His soldiers were so eager to fight that they won their battle easily.

“No one can change the hand of destiny,” his attendant told him after the battle.

“Indeed not,” said Nobunaga, showing a coin which had been doubled, with heads facing either way.

CRYSTAL OF THE DAY

YOGAPEDIA
Balancing Butterfly Pose (Malasana)

What is Balancing Butterfly Pose?

Balancing butterfly pose is a variation of malasana, or garland pose. Here, the yogi balances on the toes with the hands in prayer. The pose stretches the feet and develops both strength and balance.

Instructions

• Begin standing with the feet together.

• Exhale and lower into a squat.

• Place the fingertips on the floor in front of the feet to find stability. Open the knees wide and lift onto the toes, bringing the balls of the feet and heels to touch.

• Slowly bring the hands to prayer in front of the chest and then toward the sky.

• Breathe while holding the pose.

• Place the fingertips on the floor, bring the knees together, and inhale to stand.

DAILY MEME