Author Archives: t scott-miller

ancestor-guided. liberation-minded. curator × co-conspirator of safe(r) sacred space × soul care × liberation × legacy work. teacher of contemplative tools to cultivate embodied self-awareness, healing + transformation. facilitator × spiritual director of spiritual inquiry × discernment × accountability. creator of digital spaces: tscottmiller.com | radicalbodhicitta.com | dhamma4mama.com | 3jewelsyoga.com

[Project 60/50] Toward Wholeness: Race, Faith + Gender Matters in Mental Health

Project 60-50.Toward Wholeness

embodied practice: delighting in breath (cooling + calming)

I have found Kaki (Beak) breathing technique to be one of the simplest to teach, learn, and, most important, to make a regular part of my practice.  I use it to cool down my body when I’m running or practicing an energizing yoga sequence, to quiet and center my mind while meditating or when a task that requires my full attention, and to feel relaxed whenever I am feeling stressed.

You may practice this anywhere, at any time—sitting, standing, lying down or walking. With eyes opened or closed (as long as you’re not moving, that is!)

Begin by observing your natural breathing cycle for several moments.  Use each exhale to relax your muscles and to feel connected to the earth.  Use every inhale to create space in your body and to maintain a lengthened spine.

Relax your tongue and gently bring your lips together to form an “O” as if sipping through straw.  Allow your tongue to rest in your lower palate (perhaps touching the tip against the bottom teeth). Be sure to keep the lips softened—when pinched too tightly, you may feel deep creases in your lips and tension around your mouth and jaw.

kiiks does kaki breath.inhale
my kiddo–ever the willing model–sweetly demos “O”-shaped lips!

Slowly inhale through your mouth.  Feel the cool air flowing across your tongue. You may notice a sipping sound with the incoming breath, but don’t force it.

kiiks does kaki.exhale
ah, yes, to relax the mouth during the pause + smile gently sweetens the exhale!

Close your mouth. Pause briefly to retain your breath for a beat or two.
Feel the fullness of breath in your body. CAUTION: Only hold your breath for as long as it is comfortable—you should never feel any strain, dizziness or light-headedness.

When you are ready to exhale, slowly breathe out through your nose.  Feel the sense of relief in your body as it relaxes and becomes steady with this release of breath. [Allow your mouth to slowly stretch into a gentle smile, as my lil guru does above!]

Continue this breathing pattern for 5 – 10 repetitions. Inhale through your mouth with softly pursed lips; exhale through your nose with your mouth closed and relaxed. Invite the cooling sensation to spread from your tongue to the rest of your body. Allow a sense of calm and ease to prevail. As you cycle slowly and steadily through this breathing pattern, notice your mind beginning to soften, sort, and settle into a steady rhythm of awareness.

Return to your natural breathing rhythm. Spend a few moments noticing thoughts, feelings and sensations without judgment.  Delight in this quiet state of being—feeling cool, calm, and centered in body, breath and mind.

#ForAFutureToBePossible: Voter Lookup

Here I borrow the title of Thich Nhat Hanh’s book as a reminder of the power of each vote holds and its impact–near, far, and wide into the future.
As we arrive at the voting booth tomorrow, may we all pause to reflect on the history we have inherited from past political actions (invested as they are with our personal ethics, religious influences, biases and prejudices) and the subsequent legacy we are co-creating with every present/future decision.
May we think not simply of ourselves, but of all others who may be harmed or helped by our voting power.

#magic + #mindfulness + #movement: the best medicine

image

The moment when I realized that the “ICKs” I’m feeling are not from sleeping too little but rather from MOVING too little! #SelfCareSunday #OnMyWayOut #TouchingTheEarth

embodied wisdom: on self-acceptance

selfacceptance.chinese calligraphy

~ from Mentoring: The Tao of Giving and Receiving Wisdom
by C.A. Huang + J. Lynch

In Body Awareness Bootcamp, practitioners are invited to “go deep to come home” and awaken clear comprehension and compassionate action (small steps, sustainable choices).  Home, to the center of the self: the heart, where the seeds of self-compassion, self-acceptance, and inner wisdom are bathed in breath and awareness. The invisible thread of breath connects body, heart and mind. As breath blossoms in the body, with our skillful effort, the heart and mind becomes synced with the steady and subtle song of breath. Space is created for all to unravel and unfold into its full expression. Toxins and tensions are freed and released. We feel rooted, connected and resilient enough to embrace our whole selves.  We gently shine the light upon the neglected parts, remembering all that makes us complete. Nothing is left out of our loving awareness. Now we freely bloom.

breathing beauty into the world: a mindfulness practice for children (who are learning to see with eyes of compassion)

Each day I rise, waking to a world of possibilities.

I breathe and smile, happy and ready to learn, grow and share.

I see the sky, sun, clouds above me.

I see the earth, plants, water below me.

I feel the air around me.

I breathe and smile, knowing that I am in the world and the world is in me.

I choose to see beauty in myself, my family, my friends, my neighbors, my teachers, my community, and all living creatures.

I choose to speak words from my heart that are true, helpful, inspiring, necessary, and kind.

I choose to act from my heart in ways that are helpful, healthy, inspiring, and kind.

Even when I do not feel or act my best (whether I am sad, scared, confused or angry), I remember to place my hands on my heart and breathe.

I smile, knowing I can begin anew.
I can ask for help and comfort from those I trust and love.

Each night, I rest, thankful for all that I learned and shared.

I see the sky, moon, stars above me.

I see the beauty all around me. I breathe and smile, knowing that I am in the world and the world is in me.

[originally written Fall 2012 + published on dhamma4mama* 2013]

This writing has multiple sources of inspiration:
  • My experiences as an aunt, mother, and substitute teaching assistant for a preschool program;
  • My experiences as a practitioner and teacher of yoga and meditation, which is rooted in my practice of Zen Buddhism in the lineage of Thich Nhat Hanh;
  • My dear friend TaNesha Barnes, who asked me some time last year to create an affirmation for Beyond The Surface, the critical thinking and social justice academy she literally built in her own backyard!  A 21st-century embodiment of Wonder Woman, TaNesha is a mother, entrepreneur (t. barnes beauty), educator and social justice advocate with a clear heart-driven mission to empower students to become “global thinkers for equitable living.” When she recently posted the draft version of this piece (typed one late-night and stored as a memo on my BlackBerry) on Facebook, I was not only honored that she announced it would be recited daily in her upcoming program, Breathing Beauty Rites of Passages for Black Girls, but also compelled to add some long-awaited finishing touches! I am so deeply grateful to have lived, learned and grown up with TaNesha over the last 19 years and, on this 50th anniversary of the March on Washington (#MOW50), am excited to continue collaborating with her on programs that merge spirituality and wellness with social justice.