​Seem to have trouble squeezing in a spiritual practice on a regular basis? 
 
Life can get busy or overwhelming, at times. 
 
The challenges that we experience in the world may seem to always be present.  We can get caught up in the regular surprises that appear to threaten our well-being in this world which can be frightening and unsettling. 
 
Especially now, in this time, it’s vital for our own health and the health of the world that we bring conscious practices into our lives regularly.
 
Here are 4 simple, yet profound, ways to bring a daily practice into your life that makes a difference in your health and well being.

1. Gratitude
The practice of gratitude brings your attention to the present and all that comes into your life each and every day to support you. There’s so much! Such gratitude is like a gift to the Divine – for all that has been given to you.  And when appreciation is a regular practice, a space opens for more gifts to flow into your life. 
 
Every evening before you go to bed, recall 3 things from the day that you’re grateful for.  

2. Time in Nature 

​Time in nature is healing and calming for all of us.  A hike or walk outside is refreshing and rejuvenating, but even sitting for a few minutes under a tree while you take a break at work can be incredibly helpful – relaxing the body, deepening the breath, and feeling a closer connection to Mother Earth and all that exists in the Universe. 

3. Breathe
​Take a deep breath in, all the way to your belly and then slowly exhale. You help your blood be nourished, fuel your whole body, and let go of the waste the body doesn’t need, detoxing your bodily systems. 
 
Pause for a moment whenever you can throughout the day to inhale slowly through the nose, deep in the lungs and belly.  Exhale through the nose slowly.  At the end of the exhale through the nose, open your mouth and blow out any remaining air in your lungs until they’re empty.  Breathe in deeply again through your nose and repeat.  This expels all of the used breath and fills your lungs with fresh, new air.  Supporting health and well-being in your body.  

4. Being in the Present Moment
​How often do we think about the past or focus on what’s coming up in the future?  Take a moment, while taking deep breaths, and focus on the present moment.  What do you hear?  What do you see?  What do you feel? What sensations are you feeling in your body in this moment?  Bring your attention to what is in this moment – the present moment.  This is the space of health and healing. 
 
 
The Crown Chakra
The practices above will support you in beginning to open to a higher state of being. 
 
The seventh chakra, the crown chakra, is what gives us the ability to access higher states of consciousness, as we open to that which is beyond ourselves.  

It’s located at the top of the head and slightly above the head. It sits like a crown, opening upwards.
 
It’s the source of our connection to the divine energy of creation and to our higher self.  Also to the experience that we’re one with everyone and everything in nature.
 
 
This is the 8th in my series on Radical Self-Care!  To help balance the crown chakra, we can call upon Brahman, cosmic spirit and infinite consciousness. You can find the Healing Brahman Mantra in my Free Healing Library  and chant along with me. 
 

​How often are we stuck in our own view and maybe even with blinders on?  But if we take just a moment to step out of it and see in a different way, what a gift it can be in our relationships, our interactions, and even in our own inner development!
 
Here’s a story that’s a favorite of mine about seeing another view. 

One day a young student on his journey home came to the banks of a wide river. Staring hopelessly at the great obstacle in front of him, he pondered for hours on just how to cross the wide river.
 
Just as he was about to give up his pursuit to continue his journey, he saw a great teacher on the other side of the river. The young student yells over to the teacher, “Oh wise one, can you tell me how to get to the other side of this river?”
The teacher ponders for a moment looks up and down the river and yells back, “My son, you are on the other side.”
​

​This story’s such a wonderful example of how we can learn to step out of our own view and begin to see from another perspective. How often do we just get trapped in our own thoughts and viewpoint, unable to move or shift from them?  Of course, we may listen to someone else sharing their thoughts.  But, do we actually step onto their bank of the river in our minds and experience what their perspective is? 
 
When you’re able to do this, it not only helps you to develop better understanding of the person, but this can affect your attitude and behavior toward that person (and possibly even in life!). You begin to develop empathy and understanding of how that one is experiencing life. Your perception of the person may even change. 
 
This inner work of developing perspective is based within our third eye or brow chakra. The third eye or brow chakra is in the space between the eyebrows, just a little above on the forehead.  It encompasses the pituitary gland, eyes, head, and lower brain.  

When developed and balanced, you’re able to see what’s happening from the perspective of an observer who’s mindful.  And you understand what it means – seeing yourself and also the outer world.  You see what’s important and what’s not, what’s meaningful and what’s superfluous.
 
This chakra is also the home to our conscience. When it’s in balance you see clearly and understand what you see. You have perspective on events and ideas. 
You’re open to new ideas and can be quietly reflective. You trust your intuition.
 
Take a moment right now and think of someone in your life.  Picture yourself as that person – what it’s like to wake up in the morning as that person, go about the day in their activities, to interact with others. Now imagine you, as this person, encountering something that bothers you.  Why is it upsetting?  What lives behind the emotion?  How do you see the situation?
 
Step out of the view of the other person and come back to yourself.  What did you learn from that experience?  Were you able to see life from their perspective? How do you see that person now? The issues they are encountering in life? Is it different in any way from how you viewed it before? 
 
Experiences such as these help us to develop perspective in our own lives and in the world. 
 
 
To help balance the brow chakra, we can call upon the Hindu god Shiva who is often depicted with a third eye of wisdom.  He sees beyond the obvious with clear perception and shows what is truth. You can find the Healing Shiva Mantra in my Free Healing Library and chant along with me.
 

When we focus on cultivating authentic communication in our lives, many of us will only think about speaking – how to speak your truth with integrity, clarity, and compassion. If you missed my post on this aspect of authentic communication Part I: Finding Your Voice, check it out here. 
Yet, listening is another aspect, often overlooked, of authentic communication.  It might seem to be something we do naturally or easily in a conversation, but it’s more complex than we usually realize. 
Yes, of course, we naturally will face the person speaking and appear to listen, even remembering to be quiet for a while so the other person can speak.  But, true listening is so much more. 
Often when we try to listen, our minds will wander.  
Maybe judgments or advice arise within us as the other person continues to speak.  
Maybe we want to respond with our own thoughts and opinions, and we’re simply waiting until they are done or rehearsing what we’ll say even as the other person continues to speak. 
Maybe the content we hear elicits an emotional response in us and our attention goes to our own feelings about what the other person’s saying.  
True active listening includes giving the other person your full attention, with focus and presence – holding a space for all that needs to be shared. And even allowing a pause for what’s being shared to live in the space for a moment before responding.  

​The other day, I was out walking on a snow-covered path through the foothills with a friend.  She was telling me a story of a young man who was renting a room from her and how she had taken on a motherly role toward him. He was anxious and nervous about the outcome of a recent job interview and he didn’t have any family within this country.  So, she’d become his sounding board and support during the interview process. 
As she told her story, I found myself curious and wanting to interrupt to ask questions. I also contemplated why this story was important to her today.  A bluebird flew by and my attention followed the flight of the bird, happy to see this sign of spring at that moment, even as she continued talking.  As she neared the end of her story, I found myself disappointed in the way the company had handled the interviewing process and feeling disheartened for the young man and his experience. I wanted to share my opinion of this with her even before she finished speaking.
How easily our mind jumps from here to there even when we are trying to listen! 
How easily our own feelings arise and come to the forefront, overpowering our ability to truly listen to the other.  
And how hard it is to hold an attentive space – calmly and silently, for a period of time - to truly listen.  
Not an easy task!  But one worth taking up to cultivate deeper relationships with our loved ones and with ourselves!  

Follow these steps to be an active and attentive listener, holding a space for the speaker to be heard, in the conversation. 

• Turn off or put away any physical distractions such as your cellphone, computer, TV.  
• Set an intention to listen actively with your full attention, with an open heart and without judgment. 
• Be aware of the more hidden parts of communication including body language, tone of voice, and hand gestures. 
• Notice when you interrupt or want to interrupt.  Offer a space where the other one can share without interruption.  
• Be mindful of your mind wandering and bring it back to listening to the other person. 
• Thoughts, feelings and body sensations may arise.  Notice them and return your attention to creating the space for the speaker to share.

 
Cultivate the art of communication in your daily life and soon you will be on your way to …..

• finding your authentic voice
• speaking your truth with integrity, clarity, and compassion 
• actively listening to another with care and focus 

 
This is the 6th in my series on Radical Self-Care. Watch for more over the next few weeks!  You can also access an audio of a mantra to chant to invoke Lakshmi, the Hindu goddess of abundance, here in my Free Healing Library. She can support you in your efforts to listen deeply to others, bringing abundance to all. Click here to access the audio.
 
 

​Have you ever been in a situation where you wanted to express yourself – your truth – and you found you couldn’t.  Something seemed to get in your way? 
 
Maybe you felt too nervous or upset, with a lump in your throat. 
 
Maybe your voice was shaky and your palms sweating.
 
Or you just blurted out words that made little sense. 

​Or possibly you were worried that you wouldn’t be heard. That before you fully expressed yourself, you’d be interrupted or dismissed………..or worse yet, even shut down, your thoughts viewed as unimportant.
 
Finding your voice and authentically expressing yourself isn’t always easy to accomplish. Sometimes it’s easier to simply say what the other person is wanting to hear or is able to hear in that moment, instead of speaking your truth.
 
Speaking your truth doesn’t mean you can say whatever comes to your mind, even if it’s hurtful or unkind. Speaking your truth, when it arises from your spiritual essence will be clear, yet compassionate. 
 
Speaking and listening are a part of the 5th chakra, the throat chakra.  And, in learning radical self care, many of us need to learn to care for ourselves by finding our voice – our voice to speak our needs, thoughts, and opinions, with clarity, care and compassion.  

​Of course, balancing the first 4 chakras will help you to find your voice in your 5th chakra.  Overcoming your fear and anxiety, , accessing your creative flow, finding your inner power and confidence, and awakening your heart with love and compassion, within these 4 chakras, will build a strong foundation for authentic communication.
 
Remembering these steps if you have an important topic to share with someone will help you find your authentic voice in speaking.

• Ask yourself these questions about what you want to share: Is it needed?  Does it contribute positively to the well-being of self, other, or relationship?  Is it important, real, authentic? 
• Contemplate: How do I convey this in a compassionate way? 

• Use I statements – I feel…, I’d like to request…, In my experience, I …, What I understand is…
• Find the right time and space for the type of conversation you’d like to have. 
• Communicate important topics in person, not text, email, or a voice message. 
• Practice what you will say out loud or in your mind.  Consider if your words are authentic and compassionate, with the best chance of the other hearing them. 

 

Cultivate the art of communication in your daily life and soon you will be on your way to …..
 

• finding your authentic voice
• speaking your truth with integrity, clarity, and compassion

 
This is the 5th in my series on Radical Self-Care. Watch for more over the next few weeks!  You can also access an audio of a mantra to chant invoking Lakshmi, the Hindu goddess of abundance, here in my Free Healing Library. This mantra can support you in your efforts to speak your truth with compassion and to listen deeply to others, bringing abundance to all. Click here to join the Free Healing Library and access the audio.
 

​If you ever feel overwhelmed by the suffering you see in the world, or even experience in your own life, awakening your heart forces is a key. When we open our heart through our spiritual practices, then we become active in transforming suffering.
 
If our heart is closed, we can feel isolated or disconnected from the rest of the world. Maybe even overwhelmed by all of the suffering we see and experience.  

​In awakening your heart to compassion, not only is it helpful for the person suffering, but it can bring you to a place of peace and love.
 
Here are a few practices to help you find compassion within your heart, for yourself and others.
Just Like Me Practice
Ever have an experience where you can’t believe that a person would act that way or say those words?  It seems so………. fill in the blank………. rude, immature, incompetent, inconsiderate,…
Realizing that another person is “just like me” in some ways can help you to dissolve the feeling of separateness or disbelief.  It embraces what’s similar, what’s human, and helps to develop compassion for others in your life.  

I first heard of this practice from the Buddhist nun, Pema Chodron. She shares,
“It is a simple human truth that everyone, just like you, wants to be happy and to avoid suffering.
 
Just like you, everyone else wants to have friends, to be accepted and loved, to be respected and valued for their unique qualities, to be healthy and to feel comfortable with themselves.
 
Just like you, no one else wants to be friendless and alone, to be looked down upon by others, to be sick, to feel inadequate and depressed.
 
The equality practice is simply to remember this fact whenever you meet another person. You think, ‘Just like me, she wants to be happy; she doesn’t want to suffer.’
 
Here are the steps.

1. Bring the person to your awareness as clearly as you’re able to. See that this person is a human being, just like you. 
2. Now repeat these phrases while thinking of the person.
   • This person has a body and mind, just like me.
   • This person has feelings, emotions and thoughts, just like me.

   • This person has experienced physical and emotional pain and suffering in life, just like me.

   • This person has at some point been sad, disappointed, angry, or hurt, just like me. (You can say these one at a time....)

   • This person has felt unworthy or inadequate, just like me. 
   • This person worries and is frightened sometimes, just like me.
   • This person has longed for friendship, just like me.
   • This person wants to be caring and kind to others, just like me.
   • This person wishes to be free from pain and suffering, just like me.

   • This person wishes to be safe and healthy, just like me.

   • This person wishes to be happy, just like me.
   • This person wishes to be loved, just like me. 

 
     3.  Create your own “just like me” statements, as desired.

• “When he did ________ to me, he was looking for respect. Just like me.”
• “When she said ________ to me, she was wanting to feel important. Just like me.”
• “Just like me, he is afraid of being unloved and unlovable.”​
•  Just like me, just like me, just like me.​​

     4.  Close the practice by sending wishes for the health and well-being to the person. 

​Loving Kindness Meditation
You can use this simple meditation to practice compassion first for yourself, then for those you know, and then for others you may not know. You can also use this for someone who upsets or frustrates you. 

• Find a comfortable position and take a few deep breaths. 
• Next, repeat the following in your mind-

May I be filled with loving kindness.
May I be healthy.
May I be peaceful and at ease.
May I be happy.

• As you say the words, imagine breathing warmth and compassion into your heart and breathing out warmth and compassion toward yourself.
• Then, direct those same words to someone close to you, saying:

 May you be filled with loving kindness.
May you be healthy.
May you be peaceful and at ease.
May you be happy.

•  Finally, pick someone you don’t know well.  Either a person or a group. Maybe a neighbor or maybe someone very different from you. Again, repeat the words for this person or group:

May you be filled with loving kindness.
May you be healthy.
May you be peaceful and at ease.
May you be happy.
 
Breathing out Compassion
The Tibetan Buddhists have a practice that is called Tonglen which means “giving and taking.”  You use your breath to inhale the suffering of someone and to exhale compassion. 

• Find a comfortable position and take a few deep breaths. 
• Bring to your mind a person who is suffering. Imagine the suffering as a dark cloud around the person.
• Inhale, imagining you’re breathing in this dark cloud. 
• As you inhale, picture the dark cloud transforming into a warm, golden light of compassion in your heart.
• Exhale this warm light of compassion toward this person to dissolve the suffering.
• Repeat a few times – inhale the dark suffering, exhale the warm compassion.
• When complete, take a few deep, cleansing breaths. 

This practice can be very powerful.  Overwhelming for some people. Be attentive to how you feel and if you may need to stop. 
 
Bringing practices such as these into your life can open and awaken your heart.  Not only are they helpful for the other person, but they can bring you to a place of peace and love, even in difficult times. And, in so doing, contribute to the health and healing in the world. 
 
This is the 4th in my series on Radical Self-Care. Watch for more over the next few weeks!  You can also access an audio of a mantra for Krishna, the Hindu god that radiates love and compassion, here in my Free Healing Library to help you awaken your heart to compassion!