Spreading Peace and Happiness: One Way to Pause

We had an absolutely gorgeous community meditation this morning.

 Curiously, as we began, a furious rainstorm poured down all over the roof, the windows, the outside of the apartment. As we ended our meditation with a loving kindness practice, extending compassion to all beings, slowly the rain stopped, the clouds cleared away, and the sun emerged radiant.

It was a beautiful metaphor and perfect for the teachings we were considering today.

Storms are inevitable, not only in the weather outside, but inside our own hearts and minds. 

But we can learn not to get sucked into the storm, not to get sucked into the vortex of suffering.

We can recognize the storm by its very nature as impermanent.

While at the same time, being generous with ourselves, and compassionate. Every great faith tradition knows this. Sometimes it’s time to cry or laugh or any of the other the vast array of human emotions. And then, it will be time to let those emotions go, gently, and as we are ready to do so.

Through formal practice we can learn to observe the emotional weather, the mental weather, notice how it comes it goes with greater and greater ease over time.

Through formal practice we can open our hearts and be compassionate for ourselves. If we cannot be compassionate to ourselves how can we possibly be compassionate towards others?

So what to do when we are feeling distressed or pressed in the moment?

We can take three full deep breaths.

We can use the physical sensation of our breathing to reconnect for our own self, cultivating stability of heart and mind, in the present moment and connection to all living beings also breathing with us.

Let’s try this now, why don’t we?

Sit or stand wherever you are.

Take three slow deliberate breaths, allowing each one to be slightly longer and deeper than the previous one.

Let your  exhalation be slower and longer and more luxurious than each inhalation before it. Feel the stretch of the lungs, the muscles of the ribs, the expansion of the belly.

And on the third, last breath, as the lungs fill completely, hold the breath for just a few moments, as long as it’s comfortable. And then slowly, slowly let the breath exit the body.

Feel better?

This practice allows the prefrontal cortex to be activated and it allows the amygdala, the ancient part of the brain, which only knows  only two things; how to panic about not enough or feel under attack, to chill out and calm down.

Going through our day this way as well as we can, remembering to practice with the breath, can help reduce our stress by keeping us present.

Of course that practice is even further supported with a regular meditation practice which is more formal in nature.

And, going through the day this way each of us is able to leave the world a little bit better than the way we found it, a little bit more peaceful, a little bit happier. And that my friends, is no small thing.

Thank you for stopping by. Namaste.

Feel free to get in touch with us with any questions. 


Author: Hillary Johnson

Improvisational documentary and fine art photographer.

3 thoughts on “Spreading Peace and Happiness: One Way to Pause”

      1. I’m still a hot mess, but much more less so than I used to be, and in time, I hope I can one day say that I am no longer a hot mess! What most people don’t understand is that in order to learn the art of meditation, it’s just like learning anything else. Practice, patience, practice, patience, and repeat until it happens, then continue to make it a part of your every day life. It took me awhile to master this skill, and I was about to give up, but I am ever so thankful that I didn’t do that! Much peace to you! 🙂

        Liked by 1 person

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