Meditation Instructions for Sun., March 29, 2020

For this Sunday, March 29th, the focus for our meditation will be on Nature.  A couple of years ago I wrote about the Japanese practice of “forest bathing” and how it is a key part of their natural approach to health.  Spending time in Nature, such as taking a walk through the woods, helps reduce stress, lower blood pressure, and improve mood, among other benefits.  I am blessed to live in a community that consists of over 200 acres, much of it woodlands with hiking trails.  There are babbling brooks that meander through the property, designated wildflower meadows, and a pond with a pair of mating geese who return each year to nest there.  With the cessation of so many of our normal social activities as all hunker down at home and pray this pandemic soon eases we have limited options for exercise and stress relief.  We do, however, have access to the outdoors, and it is free to enjoy.  Even people who live in apartments can step onto a balcony or open a window and take in some scenery.  I often like to combine a Nature hike into a walking meditation.  Weeks when I have felt stumped for a meditation topic or intuitively knew what I had written wasn’t on target I would take a break and go into the woods with my dog.  It is remarkable how often the perfect topic would come to me as we hiked through Nature together.  This week in our prayer and meditation let us take time to appreciate our access to Nature and its free benefits.  May we be reminded to take in Nature’s beauty in our surroundings and bathe in its calming effects as we all together get through this challenging period.  Please be sure to maintain at least six feet of distance from others while you are out there.  😊

In our efforts this week let us also continue to use the energy of our prayers and meditation to amplify the light that covers and fills this nation.  As we perform our meditation this week let us begin by re-energizing the brilliance and power of the light we create.  Just as before, begin by forming a concentrated ball of light that is so bright it is almost impossible to look directly at it.  Raise this sphere of light up high over the nation and then let its rays cascade down to create a solid, impenetrable dome of light that completely covers every inch of our country.  From shore to shore and border to border let the entire continent be filled with this brilliant, dense light that will serve to magnify the best and highest qualities of our country and the people who live across its vast lands. 

Please follow the same practice as before: Get centered in your body, ask to bring in your guides and others who are there to assist us and connect to the circle of others participating in this project.

Ask yourself what do I feel in my body when I can appreciate the beauty of Nature around me?  How does it feel in my body when I recognize the physical and psychological benefits that come from spending time in Nature?  Then send the energy and intention of those feelings to the nation.

Be sure to disconnect from the circle at the end and express thanks for those who have helped us in this effort.

If you have feedback or experiences you would like to share please let me know via e-mail to kmiritello@gmail.com

Meditation Instructions for Sun., March 22, 2020

For this Sunday, March 22nd, the focus for our meditation will be on Reward.  Dr. Jon Geller (www.fearfreepets.com) is a veterinarian in Colorado who in his spare time tends to the pets of homeless people on the streets.  Dr. Geller not only spends his free time doing this but also provides any treatment or medications the animal needs, without charge.  Some people refer to this service he performs a “sacrifice,” but he corrects them and describes how much he feels Rewarded by these interactions.  He can see the positive impact he has on the homeless by treating them with dignity and respect, and being an animal-lover, he is filled with gratitude for the opportunity to help their pets be more comfortable and healthier.  Many of us right now are being called to a different type of sacrifice with the need for social distancing and self-isolation because of the ongoing pandemic.  As an introvert and someone who works from a home office, life isn’t all that different for me.  But I readily admit I can’t imagine what it must be like for those who crave social interaction.  Instead of becoming stressed or depressed by the change in our social norms we might be better served to try a different perspective.  See if there is a way to consider this an opportunity to Reward yourself instead of feeling that a sacrifice akin to a prison sentence is being imposed on you.  This might be the perfect time to pick up that lengthy book you always meant to read.  Instead of having to squeeze major chores like spring cleaning or preparing a garden bed into the little time a weekend provides, now is your chance to tackle these tasks without feeling pressured for time.  Try going “no digital” at the dinner table and see what happens when the family has to engage in conversation with each other.  We may need to forego Rewards we’d prefer to indulge in, at least for a while, such as going out to eat with friends or attending a concert or sporting event.  But if we maintain our patience and self-control, we will all come out of this for the better when it has finally passed.  Until then, let’s try to get creative in how we Reward ourselves.  This week in our prayer and meditation, let us most importantly ask to be shown that we are worthy of being Rewarded.  May we appreciate the impact our actions may have on those around us, especially the more vulnerable members of our society, and discover how to see the opportunity for Reward instead of a sacrifice as we navigate our way through these difficult times.   

In our efforts this week let us also continue to use the energy of our prayers and meditation to amplify the light that covers and fills this nation.  As we perform our meditation this week let us begin by re-energizing the brilliance and power of the light we create.  Just as before, begin by forming a concentrated ball of light that is so bright it is almost impossible to look directly at it.  Raise this sphere of light up high over the nation and then let its rays cascade down to create a solid, impenetrable dome of light that completely covers every inch of our country.  From shore to shore and border to border let the entire continent be filled with this brilliant, dense light that will serve to magnify the best and highest qualities of our country and the people who live across its vast lands. 

Please follow the same practice as before: Get centered in your body, ask to bring in your guides and others who are there to assist us and connect to the circle of others participating in this project.

Ask yourself what do I feel in my body when I have Rewarded myself for achieving a task that required great discipline?  How does it feel in my body when I can turn a situation around and see the opportunity for Reward rather than sacrifice?  Then send the energy and intention of those feelings to the nation.

Be sure to disconnect from the circle at the end and express thanks for those who have helped us in this effort.

If you have feedback or experiences you would like to share please let me know via e-mail to kmiritello@gmail.com

Meditation Instructions for Sun., March 15, 2020

For this Sunday, March 15th, the focus for our meditation will be on Sensible.  The human response to the growing concern regarding the declared COVID-19 pandemic is eye-opening.  We’ve all heard of instances of hoarding, price-gouging, and other irrational or exploitive behaviors.  Unfortunately, those tend to make more headlines than the good things people are doing to help others.  My personal preference is to focus on the stories about altruism rather than the ones where people are behaving badly.  We get enough exposure to negativity in the news so when it comes to social media my tendency is to scroll past the content that serves as a vehicle for people to rant and instead soak up the examples of compassion and kindness.  Now is the time not to be self-absorbed but to be extra considerate of others.  Check on your neighbors, especially those who are elderly or housebound.  Share, don’t hoard.  Help your local businesses remain open and continue to pay their employees by buying a gift certificate online or over the telephone for future use.  Follow Sensible precautions regarding hygiene practices, especially covering any coughs or sneezes and washing hands thoroughly.  Acting Sensibly, showing concern for others, and not allowing fear to take root will go a long way in seeing us through this trial.  This week in our prayer and meditation let us ask that this nation and all parts of the world where communities are working to contain the spread of the virus continue to be Sensible and avoid fear-mongering.  May those citizens who are concerned about exposure and becoming ill find the means to take a deep breath, pause, and remain grounded in Sensible behavior.  If we can return to practicing good, old-fashioned common Sense we will all get through this together.

In our efforts this week let us also continue to use the energy of our prayers and meditation to amplify the light that covers and fills this nation.  As we perform our meditation this week let us begin by re-energizing the brilliance and power of the light we create.  Just as before, begin by forming a concentrated ball of light that is so bright it is almost impossible to look directly at it.  Raise this sphere of light up high over the nation and then let its rays cascade down to create a solid, impenetrable dome of light that completely covers every inch of our country.  From shore to shore and border to border let the entire continent be filled with this brilliant, dense light that will serve to magnify the best and highest qualities of our country and the people who live across its vast lands. 

Please follow the same practice as before: Get centered in your body, ask to bring in your guides and others who are there to assist us and connect to the circle of others participating in this project.

Ask yourself what do I feel in my body when I am exercising common Sense rather than allowing myself to succumb to fear?  How does it feel in my body when I recognize the importance of acting Sensibly when others appear to be irrational?  Then send the energy and intention of those feelings to the nation.

Be sure to disconnect from the circle at the end and express thanks for those who have helped us in this effort.

If you have feedback or experiences you would like to share please let me know via e-mail to kmiritello@gmail.com

Meditation Instructions for Sun., March 8, 2020

For this Sunday, March 8th, the focus for our meditation will be on Femininity.  This is a time that has been foretold as seeing the rise of the sacred Feminine.  Some might interpret that literally and expect to see more women rise into positions of power and authority.  However, a more expansive understanding is to recognize both genders possess Feminine qualities, and this is the time when those characteristics will become more valued and honored.  Our Feminine side is represented through compassion, caring and nurturing, and the desire for peace.  This latter trait does not mean our Feminine side is entirely pacifist – it can just as easily prompt a fierceness when needed to defend or protect others.  It is also a creative energy that can manifest new ways of being and new solutions for the problems we face.  These qualities are desperately needed right now, but the source for them in the world needs to be each of us.  There are many ways to embrace and extend the energy of the sacred Feminine.  Consider creating a ritual of your own that pays homage to the mother energy of the earth, to an ancient female deity such as Lakshmi or Sekhmet, or to the more traditional Blessed Virgin Mary.  Ask that the qualities represented by the divine Feminine be mirrored in you as you move through the world.  This week in our prayer and meditation time let us consider how we might better honor the sacred Feminine in each of us.  Let us ask to be guided in how to nurture those Feminine spiritual qualities that are so needed right now.  May we use the energy and light of our prayers to help others appreciate the Feminine qualities we all possess and cherish their presence in the world.

In our efforts this week let us also continue to use the energy of our prayers and meditation to amplify the light that covers and fills this nation.  As we perform our meditation this week let us begin by re-energizing the brilliance and power of the light we create.  Just as before, begin by forming a concentrated ball of light that is so bright it is almost impossible to look directly at it.  Raise this sphere of light up high over the nation and then let its rays cascade down to create a solid, impenetrable dome of light that completely covers every inch of our country.  From shore to shore and border to border let the entire continent be filled with this brilliant, dense light that will serve to magnify the best and highest qualities of our country and the people who live across its vast lands. 

Please follow the same practice as before: Get centered in your body, ask to bring in your guides and others who are there to assist us and connect to the circle of others participating in this project.

Ask yourself what do I feel in my body when I am aware of the Feminine qualities that help make me a better person?  How does it feel in my body when I am able to recognize the Feminine in everyone and honor what it contributes to the world?  Then send the energy and intention of those feelings to the nation.

Be sure to disconnect from the circle at the end and express thanks for those who have helped us in this effort.

If you have feedback or experiences you would like to share please let me know via e-mail to kmiritello@gmail.com

Meditation Instructions for Sun., March 1, 2020

For this Sunday, March 1st, the focus for our meditation will be on Gentleness.  Most of us tend to be our own worst critics.  We too easily succumb to listening to that endless mental loop where we replay the mistakes of the day and chastise ourselves for having said or done something “dumb.”  With this tendency to constantly find fault with ourselves no wonder our society seems filled with people criticizing each other.  Our internal talk track of reproach leaves us in pain, and some find release by throwing stones at others.  So how do we overcome this pattern of emotional pain and self-criticism?  I’d like to think it begins with each of us as individuals.  If I can practice being Gentle with myself perhaps it will encourage me to be more patient and understanding with others.  Being Gentle with myself sometimes means not pushing myself too hard and most importantly, not feeling guilty when I give myself some leeway.  Ideally, I’d like to be able to exercise several times a week and there are periods when I am able to do that.  But then travel disrupts my routine and I find myself groaning internally at the thought of having to drag myself to the gym in the wee hours when I’d rather be catching a little more sleep.  Yes, there are times when I do make myself exercise and it leaves me feeling better for it.  But, there are also times when I know pushing myself when I am too tired could lead to injury or leave me feeling even more depleted.  Over time, I’ve learned to listen to my body and know when I need to nudge myself and when I can back off and rest without agonizing over it.  Learning how to be Gentle with myself can bring a feeling of worthiness.  I value myself and am able to treat myself properly, even if that means skipping a workout or sleeping in for a change.  In doing that for myself it allows me to be more patient with others as well.  If I can cut myself some slack now and then I can equally be Gentle with others when they fall short.  This week in our prayer and meditation time let us ask to be guided on how to be Gentle and forgiving with ourselves.  Through this practice may we come to learn how to treat other individuals with greater Gentleness and kindness in return. 

In our efforts this week let us also continue to use the energy of our prayers and meditation to amplify the light that covers and fills this nation.  As we perform our meditation this week let us begin by re-energizing the brilliance and power of the light we create.  Just as before, begin by forming a concentrated ball of light that is so bright it is almost impossible to look directly at it.  Raise this sphere of light up high over the nation and then let its rays cascade down to create a solid, impenetrable dome of light that completely covers every inch of our country.  From shore to shore and border to border let the entire continent be filled with this brilliant, dense light that will serve to magnify the best and highest qualities of our country and the people who live across its vast lands. 

Please follow the same practice as before: Get centered in your body, ask to bring in your guides and others who are there to assist us and connect to the circle of others participating in this project.

Ask yourself what do I feel in my body when I have been able to be patient and Gentle with myself?  How does it feel in my body when I have extended Gentleness to others who needed this assistance?  Then send the energy and intention of those feelings to the nation.

Be sure to disconnect from the circle at the end and express thanks for those who have helped us in this effort.

If you have feedback or experiences you would like to share please let me know via e-mail to kmiritello@gmail.com