The Grinch had a little something extra behind that exhale!
And, yes, whether a belly-deep laugh or cry,
such a release can happen as we unlock and move tension through the body.
And what I assume you shall assume,
For every atom belonging to me
as good belongs to you.
Clear and sweet is my soul,
and clear and sweet is all that is not my soul.
Welcome is every organ and attribute of me,
and of any (wo)man* hearty and clean,
Not an inch nor a particle of an inch is vile,
and none shall be less familiar than the rest.
I am satisfied—I see, dance, laugh, sing;
In all people I see myself, none more and not one a barley-corn less,
And the good or bad I say of myself I say of them.
I know I am solid and sound
I exist as I am, that is enough
If no other in the world be aware I sit content,
And if each and all be aware I sit content
Do I contradict myself?
Very well then I contradict myself,
(I am large, I contain multitudes.)
No tree. No lights.
No wrapping paper or gifts (from mom or dad, at least).
No Santa.
And, this year, no snow…
Which is, as my 4 year-old son declared to his dad this morning, the sole factor dictating whether this “quintessential” winter holiday can happen (especially for us Michigan natives): “It’s not Christmas because it’s not snowing!”
The Zen(x)Mas Way
“Buddhist Blessings + Merry Christmas!” My sister, in all her silliness, affected a sacchrine, almost-pious, and breathy tone when I answered her call this morning. (I could tell she’d been cackling to herself while rehearsing this greeting in her twisted head.) We immediately burst into laughter!
Our families know that we are staunchily against the holiday madness that often prevails in the seemingly endless weeks between Thanksgiving and New Years. We’ll watch the holiday-themed movies and generate some cheer over food and drinks in the company of loved ones…
“Our practice is not an individual practice. We practice with other people, we practice with our Sangha. The Sangha is also our body… The practice of the second body is one way we take care of each other in the Sangha.” — Thich Nhat Hanh
View/Download Thich Nhat Hanh’s article in The Mindfulness Bell Issue #24: Taking Care of Each Other.
[18 March 2020 | Content updated to include quote + link to the .pdf of the original article.]
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.
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.
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.
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.
tscottmiller 