Important Tips on Vagal Toning for Complete Health

Posted on by colinchenery

Much about good health and a healthy long life is now being linked to the ‘tone’ of the sympathetic and parasympathetic nervous systems. Because the sympathetic nervous system which invokes ‘flight or fight’ response is also commonly over-activated in stressful and fast paced living, it is more important than ever to tone the parasympathetic system for mind and body, in addition to high activity exercise.

Toning the parasympathetic system assists in repair and rebuilding to all cells and tissues in the body, quicker recovery and shifts into relaxation, lowering blood pressure, and helping recovery from adrenal fatigue. Having both the parasympathetic and sympathetic nervous systems toned and balanced is important for mitochondrial functioning, lowering inflammation, regulating hunger and hormonal balance and boosting immunity.

The importance of regulation and health of microbiome in the body is tied in with the parasympathetic system health. Much is now being found out about the critical role bacteria plays for health regulation in the body and immunity. Consider the mass of our bacteria is greater than our own body cells, and our body cells contain 3000 genes while there are 2.2 million genes in the DNA of our bacteria with a cross-over of information between our body and brain and these critical bacteria. Microbiome, along with mitochondrial functioning will be covered in another article, but these are now considered two key factors in energy production, disease prevention, brain health and long term anti-ageing for healthy longevity and are also linked up with the tone and functioning of the vagus nerve.

The Vagus Nerve

A key component to the parasympathetic system that is now taking centre stage amongst many practitioners of health and healthy lifestyles is the vagus nerve. This is a two-way highway of energy and information between body and brain. Taking its name from the latin word for “wandering”, it is the tenth and biggest cranial nerve extending directly from the medulla (brain stem) to most of the body. It affects facial muscles and eyes when we relax and smile, connecting to our digestive system from our throat to all digestive organs, and connects with our heart and lungs. It’s connection to the digestive organs of the liver and kidneys mean it is not only impacting our digestion and metabolism but also detoxification and elimination of waste and by-products of what we eat, breath and put our bodies through with stress and over – or under-activity. A toned nervous system supports stability in mood, memory, and overall brain health. So there are many systems of rejuvenation and body functioning that the vagus nerve impacts, to indicate it is a key factor in a holistic approach to health.

Here are some conditions and health factors that are associated with the level of tone of the vagus nerve:

  • the bodies inflammatory response: many chronic as well as acute conditions are now understood to be associated with inflammation
  • Repair and cell growth of brain cells and assisting in memory
  • Depression and anxiety
  • Immunity including the level of T-cell and killer cell response to disease and body repair
  • Various addictions and compulsive disorders
  • Mental health disorders
  • Chronic Fatigue Syndrome

Vagal tone can be indicated through the many bodily systems it affects and is generally measured directly through combined testing of heart and breathing rates, as well as heart rate variability (HRV) which is associated with the adaptability of your body to changes in external and internal conditions. HRV and vagal tone are closely correlated to one another – if one is functioning highly, then so is the other.

Vagal Toning

How do you ensure that you have good vagal toning? The same key factors recognised for vagal toning match most of the key factors recognised for acquiring and maintaining good health and healthy longevity! Here they are:

  1. Cold Exposure

    Acute cold exposure is shown by many researchers to activate the vagus nerve. It is a key factor to the Wim Hof Method which uses exposure to cold and breathing techniques for activating health and vitality. Just using ice cold water on the face is enough, or incorporating a brief cold shower into your usual shower routine. Within two weeks or less, most people notice a decline in the deep inhale or breath hold reaction to sudden cold, and notice a more relaxed response to the sudden exposure to cold. This indicates neural adaptation and vagal toning.

    Vagus nerve stimulation increases parasympathetic activity throughout the body and stimulates digestion and metabolism. Our bodies evolved to rely on such stimulation and environmental stressors like cold, which we now lack in the modern world of controlled environments. It only takes a little to strengthen and activate important functions of resilience towards these stressors which in turn enhances our resilience to stressors in general.

  2. Deep Slow Breathing

    The direct correlation between breath and heart rate (as well as HRV) and the vagus nerve that modulate or regulates them, means conscious breathing is also a quick, powerful and easy way to activate the vagus nerve. Research shows benefits to blood pressure and hypertension with breathing exercises alone. High breathing rates activate the sympathetic nervous system while slow deep breathing activates the parasympathetic nervous system and so helps autonomic functions like the respiratory and cardio-vascular systems to go into repair and recovery.

The most basic exercise is to do 1-3 minutes of inhaling for a count of four, holding for a count of four, exhaling for a count of four, then waiting for another count of four before repeating. Doing this when your getting stressed at home or office, car or shopping mall will help brain function, effectiveness and comfortability go up and stress levels go down by releasing calming chemicals to feed your brain rather than stress chemicals to your muscles.

  1. Synchronised Movement and Breath like Yoga, Tai Chi and Xigong

    Just like what is said above, breathing itself activates the vagus nerve. Breathing associated with movement that stretches fascial tissue, muscles and joints while opening up energy channels have been found to be very effective in producing calming neurotransmitters like GABA in the brain and body. The traditional forms of yoga that incorporate activity with regular intermittent relaxation in poses like ‘sivasana’ can produce deeper and deeper levels of relaxation and endocrine production for relaxation and mood elevation. Also, particularly activating for the vagus nerve are relaxed movements with deep breathing that are expanding the thoracic (chest) region, inversions (legs up against a wall, various head stands, hand stands and shoulder stands) as well as sustained twisting postures with spine straight and chest out.

    In addition to those who have discovered the great benefits of yoga and Tai Chi, these types of activities are being used more and more by high performance athletes to assist in recovery and improved resilience to ongoing physical demands while the same holds true for resilience, good health and mood elevation throughout the challenges of life.

  2. Meditation and Conscious Presence

    After nearly fifty years of scientific studies, vast amounts of research has now been done on various types of meditation and the many benefits. In addition to increased vagal tone, positive emotions and thinking, and feelings of goodwill, studies done in schools and universities also show increases in concentration and brain functioning, and decreases in mental disorders and violent interactions.

    Meditation as well as general practice of conscious presence trains the mind to function effectively at brain frequencies that reduce sympathetic ‘fight or flight’ stress responses and increases vagal modulation. Greater insight, creativity, calm awareness, appreciation and mood elevation are among the many other benefits are confirmed in studies. So is the ability to respond and act in situations with less or little stress and adrenaline involved through this type of mind training.

  3. Exercise or High Intensity Activity

Exercise also has many studies showing it to be an effective way to increase the brains growth hormone, stimulate human growth hormone production during deep sleep, increase important receptor sites for mitochondrial functioning in and on cells, and help reverse cognitive decline and other aspects of ageing.

Exercise as a great stimulator of the vagus nerve may explain some of these benefits.

Walking, weight bearing exercise and high intensity training are all good. Weight bearing is especially good for reversing decline in bone and muscle density and decline of certain hormone levels in the body associated with ageing. So is interval training, in addition to being a very time effective way to build fitness. For interval training, try 10-30 minutes of walking, jogging or cycling 3-4 times a week, with periodic 1-2 minute bursts at maximum pace during each session.

  1. Probiotics and Dietary Factors

    There are many new studies in the last ten years indicating strong associations between brain function and immunity as well as vagal tone with microbiome (micro-organisms in the body) – especially bacteria in the gut.

    In addition, dietary factors like essential fatty acids (fats the body can’t make itself like Omega-3 and -6) are critical for cellular integrity, brain and mental health and nerve function. This includes vagal tone, which may be also why dietary fatty acids can help reduce heart rate and increase heart rate variability. A great source of these are in certain fish oils (organically farmed or wild-caught salmon are an example or Australian northern river fish like Barramundi are rich in Omega-3 and Omega-6 oils).

    Zinc is also a key dietary mineral for vagus nerve stimulation and preventing or improving various certain brain function disorders, mental health and anxiety. Good food sources include oysters, pumpkin seeds, cashews, mushrooms, spinach and grass-fed beef for meat eaters.

  2. Intermittent Fasting

Many health benefits are being documented and studied now on fasting, with more attention lately on short-term intermittent fasting. This also is being shown to help improve brain function and growth hormones, mitochondrial function, brain ‘fog’ and cognitive issues. Fasting and caloric restriction is also being associated with increased HRV again indicating vagal tone improvement.

The ideal is to not eat at least two hours before bed, which also improves sleep patterns. Best results are if most days, people can have a 12 to 16 hour window of not eating between dinner and breakfast. Immunity increases, detoxification and cellular cleansing (cellular death – apoptosis- and cellular reproduction cycles) are also stimulated. The 16 hour window of fasting (with an 8 hour window of healthy eating) is a great way to sustainably lose weight. The 12 hour fasting window is great for general health and weight maintenance (helping to keep down accumulation of unhealthy fat). Once every week, fortnight or month also try a 36 hour fast by only having fluids during one day to reset the body, stimulate many healing processes, increase resilience to disease, environmental and other stressors.

  1. The Power of the Voice

    Vagus nerve expert, Dr. Stephen Porges established Polyvagal Theory. He talks about the hard wiring in our evolution towards flight-or-fight stimulation including response to social communication which encompasses verbal and body language, vocal tone and non-verbal cues.

    A soothing voice for adults and children in gentle, slow and rhythmic tones coaxes the brain into a relaxed state faster and activates the parasympathetic nervous system, including the vagal nerve. This is true whether you are the speaker or listener. While the voice is powerful and effective for adults, it is great for young children for whom a modulated and calm voice is powerful for vagal and parasympathetic development and toning during years where much neural programming or conditioning is happening. It is powerful also for babies (especially combined with skin-to-skin contact) and can be utilised regularly and daily in combination with other approaches mentioned in this article.

    Singing, humming, chanting and even gargling all stimulate the vagus nerve which connects to the vocal chords and muscles in the throat. These all are shown to also increase the hallmark sign of vagal toning which is increase of heart rate variability.

  2. Social Lifestyle and Laughter

    Quite a few studies on social factors have linked healthy, active and supportive social life with healthy longevity as well as recovery from illness or trauma. In addition, laughter has been shown to be strongly related to good health as well as healing and recovery. Both socialising and laughter reduce cortisol and other stress related hormones, stimulate the vagus nerve and HRV while improving mood and happy hormone production. Unfortunately for some, excessive or heavy alcohol consumption is somewhat counter effective, so moderating consumption while having as much fun and shared frivolity is great for one and all!

  3. Acupuncture and Massage

Both acupuncture and massage stimulate the vagus nerve, increasing its activity and tone. Specific points and areas like the sole of the foot (reflexology), auricular (ear) acupuncture, points along the side of the neck (near the carotid artery) are especially good for this. They are also effective spots to assist people coming off anti-depressants and other psychiatric medication, assist people with neurodegenerative diseases, as well as general stress related issues.

In closing …. my intention is not to write a scientific paper here. There are many references related to these ten points above which be can provided for specific points on request. Many supporting studies can be found through a simple online search on any term or specific topic. Much is common sense and there’s enough information here to help you take control of stress levels and steer your way into better mind and body health. Having all points above as part of your lifestyle will help disease prevention, increased resilience, promote total health while increasing enjoyment and quality of life.

Important Fundamentals You Need to Know About Earthing Yourself

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Earthing and How It Works

Significant evidence is building up from research around the world that the body does not like being unplugged from the earth due to synthetic shoes and surfaces. This is a ridiculously simple yet logical factor in modern life, especially for city living. Bare-foot groups have even started up in cities internationally and on social media. The astounding factor, is that it could be one of the key factors in a huge array of systemic and chronic modern day health issues.

If you haven’t looked into it, this is a snap shot of the fundamentals from Clinton Ober’s book “Earthing”, co-authored with Stephen T. Sinatra M.D. (cardiologist) and Martin Zucker (health and alternative medicine author).

Being connected to the electrical charge and electron rich flow of the earths surface seems to be an intimate aspect of balance and regulation of practically every function and system in our electro-chemical bodies, including nervous systems, metabolic regulation, blood and heart health, hormonal and electrical cycles tied in with cycles in nature. The functioning of organisms such as bacteria and mitochondria that make up much of our mass is also being explored with building evidence of earthing as a health factor at this foundational level of longevity. Both mental and physiological balance and functioning is indicated along with improved alertness, energy and longevity.

Benefits

Some of the basic benefits are:

  • Rapid reduction of inflammation
  • Reduction or elimination of chronic pain
  • dynamic blood flow improvement improving multiple body functions and health
  • Reduced stress
  • increased energy
  • improved sleep and feeling rested when awakening including improvement to disrupted circadian cycles
  • Accelerated healing form injuries and surgery

Research and control group tests that discussed revealed the above benefits in the range of 80-100% of participants! (pp.43-48). Other tests show normalisation in the amount and rhythms of cortisol (the stress hormone) production.

The huge connection between many chronic and terminal illnesses with chronic inflammation is changing approaches to treatment through the health professions. The long list of conditions (p.65) include; allergies, Alzheimers disease, ALS and MS, Anemia, Arthritis, Asthma, Autism, Cancer, Cardiovascular disease, Diabetes types 1 & 2, Fibromyalgia, Intestinal disorders like Crohn’s and IBS, kidney failure, Lupus, general pain, Pancreatitus, Psoariasis and eczema.

Experiments also show a calming effect on brain frequencies and a normalisation in muscle tension (p79,80). An electro-physiology experiment on acupuncture points showed that grounding generated readings indicative of reduced inflammation and energised internal organs. The study suggests particular electron-transfer occurs in the highly conductive water-control meridians related to kidney and bladder including the major K1-UB meridian that has points related to all organs.

Cardiovascular, Respiratory and Nervous System Function

Grounding in quoted studies activated the parasympathetic nervous system (that calms body processes) while increasing respiration, stabilising blood oxidation and inducing a slight rise in heart rate. Continued increase in efficiency of oxygen update revealed an increase in metabolic activity. These physiological benefits emphasis how our bodies have evolved to utilise the energy of the earth as an integral part of its cycles, the regulation and balance of systems and biological processes.

Delayed onset muscle soreness (DOMS) is a well known part of recovery in sports, and ongoing studies showing less inflammation and faster recovery and healing means many sports medicine practitioners are using grounding with athletes during and after training and events.

Experiments on looking at the immune response following vaccination led Polish researchers to suggest earthing could be a primary factor in regulating endocrine and nervous systems (pp.87-100).

Dr. Steve Sinatra links earthing to low cardiovascular diseases in barefoot cultures and generations and cites his studies, observations and experiments that show “across-the-board benefits for common cardiovascular diseases like high blood pressure, coronary artery disease, arrhythmias, and diabetes.”

Before and after blood studies show autoimmune system (ANS) changes and Zeta Potential (the electrical charge of blood cells) increases which allows for blood vessels to separate and blood viscosity to normalise. Clumping of cells and thick clotting blood is observed with many people with cardio vascular issues & diabetes. Diabetes is a modern scourge that impacts an estimated 3.4 million people a year and this number is increasing. Various doctors and studies in the book discuss significant results for diabetics, citing earthing as a missing link in the approach to improving or reversing this condition (pp.123-127; 129,130). The significant and rapid counteracting of inflammation and increasing blood flow from earthing provides significant and fast improvements.

HRV (Heart Rate Variation) factors also increase which is indicative of better physiological adaptation to stress and general internal and external changes.

Kidney function

Dramatic improvement and even reversal of kidney damage and dysfunctions is also covered in the book for people with diagnosed conditions and even those already on dialysis. The effect of earthing on sleep, improved circulation and electrodynamics of blood, normalising of cortisol (the stress hormone) along with less inflammation and pain are likely contributors to improved blood pressure for many people with issues commencing regular earthing (p.135).

Other Benefits

Other benefits discussed are improvements for Depression(p. 48,135,154); (pp. 148,149,169) much is added from researchers as well as testimonials on the disappearance of such inflammatory related chronic conditions like allergies, arthritis (p. 170), and back pain(p.177); inflammation of blood vessels, jet lag, Lupus, and MS (Multiple Sclerosis) (p.180-185); sleep apnea and stress relief (p.190); women’s issues like PMS, menstrual pain, menopausal symptoms (pp.204- 220); and, sports injury healing and recovery (p.221).

While earthing is not a claimed cure for autism, its observed to have a calming effect, improve sleep patterns, promote better speech and socialisation. This may be linked to recent autism studies showing links with brain inflammation and immune system dysfunction (p.172).

The Umbrella Effect of Earthing

Our skin is a great conductor for the flow of abundant and energised electrons from the earth’s surface (negatively charged). This endless source of electrons are not only used in antioxidant processes in our bodies to reduce free radicals and inflammation, grounding also provides a shield of energy around us at the same charge as the earths surface to lift the strong positive charged area (+ 350 volts) above the earths surface above our heads (p76,77).

General Health and Longevity

As an added note – latest research on health and longevity is finding much depends on the exchange of information between microbiota (micro-organisms) in our food, in our body (gut, deep in the skin and bacteria derived organelles in our cells for example) and how that impacts energy processing and metabolism. With the improvements of earthing on metabolism and other specific physiological changes observed, future research on any improved behaviour and health of needed bacteria in our bodies may shed even more light on how it effects so many benefits to all aspects of health.

ATP production in the mitochondria is a key to heart health, energy production as well as the rate and efficiency of cellular repair and reproduction. Various researchers and specialists are advocating that earthing has an impact on this core process to a healthy long life through its many benefits as well as supercharging the electrons being utilised in the ATP production line (p.142, 143). More research is needed on this.

The calming effect on the mind and physiological systems, the balancing of hormone/endocrine systems and the connection it gives to the earth make earthing a great part of general therapeutic wellbeing and as a benefit to mindful presence and meditation practices.

Connecting to the Earth

So if you or a loved one have any of the above health issues or you want to utilise earthing to further strengthen you health, vitality and resilience, then go barefoot wherever and whenever possible on grass, soil, sand (especially moist for conductivity) and gravel. Even concrete can have enough conductivity, depending on insulation under it, to have a positive impact. Vinyl and wooden surfaces do not conduct. A half hour to forty minutes are enough to activate many of the measured physiological improvements. Salt water wading is great as it is highly conductive. Fresh water is good although not as conductive. A barefoot walk in the grass for fifteen minutes can shake off jet lag or a headache.Alternatively, there are now earthing products to have you earthed or grounded during sleep or at the work desk. Look online at ‘earthing’ or ‘grounding’ sites for bed, desk and floor pads, bedsheets, patches for specific areas of pain and even grounded shoes.

Happy bare footing!

Recommended Reading

Earthing: The Most Important Health Discovery Ever! By Clinton Ober, Stephen T. Sinatra M.D. and Martin Zucker (Basic Health Publications Inc., 2014).

Photo credit: Riccardo Palazzani – Italy on Visualhunt.com/CC BY-NC-SA

Facing Death to Better Face Life

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There are three big benefits from contemplating death in a positive sense. Firstly, it adds to appreciating every living moment, making the most of it, and not taking things and others for granted. Secondly, it adds a sobering depth and motivation to contemplating the big picture of life and contemplating spiritual meanings. Thirdly, it gives perspective on what the little things and big things are in life and worth your energy and focus. In other words, what is important and not taking too much too seriously.

In terms of spiritual growth and general maturity, as we let go of fear and embrace life more fully, one of the final fears to face and move through is the fear of loss and death. It may not be the concept of death that is frightening but times in your life when you come close to it personally or with someone close, or when you get a sense of letting go fully into something unknown where your own sense of self is put to the test, then facing death and fear of death can seem pretty close.

Spiritual awakening as a transformation ultimately hits the chord of any fear of death, because true awakening marks the end of identification with the ego self. This can feel like a type of death for the part of us we are letting go. In the Bhagavad Gita (Gita 6:37-39), Arjuna’s question reveals one of the final fears and anxieties in the mind of one who has recognised the truths in Sri Krishna’s teachings yet still has doubt in himself to fulfil them. Self doubt feeds this final fear when we are poised to let go of what is tangible and familiar to the ego mind and step in faith towards the values and consciousness of the higher Self. Essentially Arjuna is asking what happens to a person who is unsuccessful in yoga (spiritual union) who has let go of material identity but has not mastered his mind, so ends up short on union of consciousness as well as material success and identity. It is a fear of being lost between worlds, of failure and loss in gaining nothing.

Sri Krishna’s answer (Gita 6:40-44) reveals the Gita’s view of life and death. He reflects on the immortality of spirit as consciousness and that anyone with good intentions and actions will never meet with an evil plight or death. The idea of reincarnation is a strong part of Indian thought and culture, providing a context and karmic rationale for both heavenly and worldly, life and death consequences for choices about living one’s life. Whether you are of a culture or personal belief in reincarnation back in the material world or incarnations through higher levels of spiritual realms beyond this world, the same principles apply, whereby salvation does not arrive by merit of a heavenly pass at death. Rather death is just a portal to further ongoing existence and where we continue to reap what we have sown, playing the main role in our own salvation and development towards true awakening.

Similarly (Gita 2:27-28) is less poetic but very clear and applicable to all of us whatever our faith, convictions or belief. Considering a universal truth in this world for those prescribing to different views of life beyond death, no one can argue about the inevitability of death. Krishna notes this and the veiled nature of existence before and this material life as a fact of life, so “why lament about it”?

That everything material changes and passes is cause to ponder the big questions about reality, before and after the fleeting time we have in our current physical body, and the profoundness of experience and consciousness accessible to us. Whatever our lifestyle, bodily deterioration is occurring gradually and is ever present on a physical level, until at some point the body will be cast aside (Gita 2:22).

Easwaran in his Gita companion says “It is good to face death with courage, but that is not enough; we must learn to face it with understanding.” (p.191). In a spiritual sense, through meditation and practice of presence generally, we can become familiar with consciousness that transcends sense organs and objects, including projections of mind. This transcendent awareness brings with it a sense of living awareness and identity independent of the body and thinking mind. Thus, an intuitive sense or even knowing of death as a doorway to another state of pure consciousness comes as a natural part of insight and realisation of the nature of this unchanging consciousness from which our ever-changing perceptions and responses arise.

Being mindful of death can be a means of making the most of each living moment, of the profoundness of every moment. Some saints and seekers do things to deepen this mindfulness. Saint Teresa of Avila kept a skull on her desk. Yogis, saints and masters in India sit before cadavers to meditate to help them transcend mortal mindedness. Warriors (spiritual and military) or those living in harsh conditions often use the inevitability of death to fuel their conviction and focus on their conscious choices, actions and life path. It fuels comradeship. It heightens the focus, conviction and mind power of shamans.

In the Gita (8:12-13), Sri Krishna gives Arjuna a crash course in how to die which is the basis for various meditations and mudras for unifying mind and soul, as well as preparing for optimum consciousness during death. Basically, the meditation describes withdrawing the vital energy and focus from body and senses into the mind where a mantra and intention towards the divine or consciousness of consciousness itself is the sole awareness accompanied by the sound of Aum. This is full immersion in pure awareness and presence. From there in Gita terms the consciousness transcends mind “into Buddhi, the higher mind, and finally into what is called the causal body, the seat of I-consciousness. Easwaran discussing this verse describes the process “like taking off an overcoat button by button, then removing your jacket, and finally your pullover, folding each piece carefully and setting it aside.” (p.194).

In normal meditation, some vitality is kept in the body to keep it living. Experienced meditators will vouch for a heightened sense of aliveness and awareness when in this state than normal body consciousness. Whatever the details of after death existence, Sri Krishna notes the unchanging nature at the seat of consciousness itself, which can be realised in life and continues after death.

Uniting all faculties “by the power of yoga” or the biblical “loving God with all your heart, your soul, your strength and mind” to achieve deep awakening requires sustained devoted and dedicated effort. It does not have to be complicated, done always with closed eyes, but rather a consistent part of being present while we attend to living our lives fully present in our selves, our environment and others. It does require a balanced character and approach to life. Spiritual teachings universally view development of the soul and ‘awakening’ as a cumulative result of mindful practice while living a meritorious life as the key to fulfilment and happiness, as well as readiness for when it is time to go.

Arjuna asks Krishna ‘what if we aren’t ready and haven’t got there?’ The assurance is when death is understood through contemplation and knowing the nature of consciousness itself, it looses its terror. Much of the problem with dying is the inability to let go, along with regrets about life. As Easwaran points out, in conscious dying “all attention is on where you are going: there is no attention on what you are leaving behind, which means no clinging. It’s not so much that you’re not afraid of death; the question simply does not arise”. In other words, like in deep meditation and practice of presence, the process is less about letting go of identification with thoughts and body and more an engagement with a known existential state of being.

Many people who have been in a dangerous instant where they thought they were about to die, experience no fear and an instant acceptance. I have experienced this a few times. My daughter experienced it when she fell from a cliff and thought that was it. As an observer in that instance I confronted my worst of fears as a parent then went into protect and rescue mode when I saw her mercifully injured but okay below. It is different for the person facing this moment for themselves, when all of life has lead to one key instant.

The cumulative effect of spiritual effort contributes to our level of consciousness at death. Meanwhile, we can enhance the experience and depth of conscious choosing in our daily lives as the layers of conditioning stored in the material mind is unravelled in the light of that consciousness and spiritual identification. The opportunity for continued learning and discovery, facing challenges “calmly, courageously, and compassionately” is part of our purpose.

I’ll finish with a final note from Easwaran that the getting of wisdom is not just learning more, but the capacity to learn from past mistakes while facing new difficulties by ‘detached intellect’. “Detached intelligence is the very source of wisdom … that acquired wisdom awakens us to the extent we listen to it, not so much in the head as in the heart.” (p.203).

Photo credit: h.koppdelaney via Visual Hunt / CC BY-ND

Recommended Reading:

God Talks To Arjuna: The Bhagavad Gita, by Paramahansa Yogananda (Self Realisation Fellowship, 2nd Edition 1999)

The Bhagavad Gita, by Swami Sivananda (Divine Life Society, 15th Edition 2015)

Essence of the Bhagavad Gita: A Contemporary Guide to Yoga, Meditation and Indian Philosophy, by Eknath Easwaran (The Blue Mountanin Center of Meditation, 2011).

The Purity and Trust of an Open Heart and Mind

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“People were also bringing babies to Jesus for him to place his hands on them. When the disciples saw this, they rebuked them. But Jesus called the children to him and said, “Let the little children come to me, and do not hinder them, for the kingdom of God belongs to such as these. Truly I tell you, anyone who will not receive the kingdom of God like a little child will never enter it.” (Luke 18:15–17)

At Easter time, it is fitting to reflect on another message from Jesus who is not ennobling naivete, or simple-mindedness, by receiving the kingdom (spiritual awakening and experience) like a child. He points directly to purity of heart and openness of mind as keys to the kingdom. Faith and trust in a divine parent in essence is like a child’s faith and trust in the protection, care, and authority of his or her worldly parent and other adult role models. It encourages us to live in the context of a friendly universe, not defined by the disappointments and rigors of worldly life.

Children in a normal and healthy environment learn much through play, and wake up daily to a universe they trust as friendly and safe. They are often uninhibited in their enthusiastic joy and spontaneity toward life. To a mature adult, feeling and giving wholehearted faith and trust can be more difficult. Openness and good will with an indwelling sense of universal friendship are not only required for entering the kingdom but are also essential for the capacity to invite the experiential leading of God’s living presence.

Like a child in the material world, the material senses and intellect are naïve to the subjective experience of spiritual presence and have little capacity to grasp spiritual presence and truth without the recognition and subjectivity of a receptive heart and mind. Increased depth and fulfillment from within through spiritual experience, further confirmed in shared experience with others, encourages a loving and positive outlook and experience in life. Increasing freedom from material attachments and aversions, through identification with spiritual presence, offers a lightness or joy of being akin to childhood innocence and uninhibited energy. This is very healing to a soul burdened by worldly life.

It is also good while tackling the big and deep aspects of life that we don’t take ourselves too seriously, as that can lead to a self-absorbed life. Too much self-focus, driven by lack of self-acceptance, can form an egoistic identity around our spiritual path, which is counterproductive. Jesus did not teach introspection and self-evaluation other than self-honesty and love. His teachings are based more on the selflessness of one who has the treasures of the divine and is left with an urge to give wisely yet selflessly to others.

Most people recognize the need and hunger for meaningfully constructive and fulfilling lives and relationships. In modern developed countries, where survival is handled for most, our needs are more around quality of life and meaning in a society where both can be lost amid a commercial and consumer culture. The battles fought are as much about our mindset and emotional needs as any material need. Many religious paths encourage removal of worldly distractions from what true inner happiness and reality is founded upon. The adult world becomes filled with complexities of responsibilities and pursuits, status and attaining material comforts. Meanwhile, divine love and other aspects of the divine nature can only be truly embraced and experienced with an open heart and optimistic trust that can be likened to that of a child. Approaching spirituality like a child implies a pure, sincere intent and openness of heart and mind. There is a simplicity to this state of the heart implied here rather than an intellectual conceptualization of the kingdom.

Childlikeness does not mean that Jesus proposes looking to God and the kingdom of heaven as a way of avoiding life and responsibilities. Jesus’s life and teachings were and are about tackling life fully with the best and highest of principles and values intact. Thus, the kingdom provides the most certain, lasting, and authentic platform to face all of life courageously. This is because it helps us to connect to our true eternal nature in the ideal of trustworthiness and goodness with a sense of fulfilling a higher purpose.

Spiritual experience includes and yet transcends logic and reason, which is why it is founded on faith and associated with the receptiveness of a child. Yet, the subjective experience becomes a recognizable and reliable home-base that permeates all aspects of life when consciously acknowledged with conviction, openness, and willingness. If we have made that step, we easily recognize it in one another as well.

Genuinely letting go in mind and heart to just ‘be’ with an attitude of open trust and faith is like a silent prayer. It creates conscious space for Spirit to be felt and is the entrance to the ‘kingdom’ within. It is the art of allowing the spaciousness and receptivity inside ourselves to be filled while remaining empty of our own self-made content. Breaking down the mind’s resistance to letting go is best done softly, with a child’s trust and optimism. Aligning with Spirit is a two-way process, like a dance of spirit and self-will, and it can get extremely deep and subtle once the dance begins to flow and develop. Like a dance, it can become a sublime, moving, like an ever-changing yet familiar ebb and flow of harmony.

So much of our living can be captivated in ups and downs that are really part of conditioned and programmed patterns or habits of thought and perception. Material mindedness is a limited and relatively unstable consciousness mostly of conditioned thoughts and feelings exclusively relevant to partiality and linear time. Conditioned thoughts and feelings are repetitive and actually quite predictable when appraised honestly and objectively.

Therefore, the indwelling Spirit’s influence, with our will and cooperation, is to assist our intuitive mind in tuning our consciousness to the higher vibrations, where divine presence and leadings can be discerned. This is where creative and spontaneous insight occurs, even flashes of genius, along with our sense of connection and fulfillment. Less energy and mental activity is then spent on unproductive repetitive thoughts. Divine presence experienced with our whole selves allow it to make the adjustments we are ready for, over whatever time is required, to spiritually mature.

Daily living with spiritual conviction leads to consistency of conscious connection to a state of God’s presence. Passing emotions and thoughts have less and less ability to disrupt the background of super-consciousness (consciousness of consciousness), of peace and goodness, light and beauty, truth and joy.

The purity and strength in this peace and stability persist and renew moment to moment, as it is a living presence in the ‘now’. True divine presence never gets boring or stale, it has a refreshing renewal effect that contains joy with a deep inner smile, akin to the purity and openness of a child. Because it is tapping into an infinite transcendental source, we receive an endless stream of the “living waters” (John 4:14).

We can sometimes see and feel an amazing old wisdom and presence reflected in a child’s eyes. Finding that presence within brings us to a place where we don’t need to arm ourselves with a manufactured ego and self-image but rather find authenticity in facing life openly as we are, putting trust in the moment and life, in the Spirit that moves and fills us. We know we are loved and supported, and as long as we are true and connected, know that all will be okay.

An open and receptive adult mind and heart has greater affinity and rapport with children as well as people in general. When centered in the divine, we are less self-preoccupied in internal dialog and increasingly released from cycles of emotional tiredness and reaction. Therefore, we feel much more in the present moment. The thought process is more spontaneous and adapted to the needs of the moment rather than conditioned by the endless narrative of our own passing opinions, programmed associations stimulated in the brain, and past-programmed repetitive reactions to ongoing reality.

When we accept and embrace this life and world as unconditionally bestowed gifts, along with all their potential ideals and possibilities, then it follows that we embrace every moment. Valuing and appreciating these gifts will enrich our experience of them. A human child is conceived by the will and actions of its human parents co-creating with the divine source of the spark of life and consciousness. Likewise, when we are born of the Spirit of life and pure consciousness, we are progressively glimpsing ourselves as conceived by the Spirit and sharing its nature. Like the human child, it is for us as spiritual beings to be of the love of our divine parent and let our sense of the divine reveal our own divine nature. In personalizing and identifying with our divine source and parent, we become a reflection of our own experience of the beloved divine Father/Mother who is our living source and destiny.

At Easter time, it is the resurrection I feel holds the most powerful message for us and is the purpose of the suffering on the cross. As a child receives and reflects the love of the parent in full trust, so can we open our minds and hearts to receive and reflect the love of our divine source and nature. This is the resurrection within that frees us from suffering and gives it purpose.

Photo credit: Magdalena Roeseler on Visualhunt.com / CC BY-NC-SA (modified w quote)

Energising in the Beautiful Australian Outback

Posted on by colinchenery

I have spent much of this week in the outback desert of Australia hiking around Uluru and Kata Tjuta. These iconic monoliths in a vast open flat desert area make a powerful and spectacle and presence. The open space, simplicity and silence of the desert help create similar conditions in the mind when practicing remaining in a state of presence while walking through the striking wilderness. There are great hikes as well as sunrise and sunset viewings where mother nature puts on a beautiful display as slowly changing hues of light bring out different hues in desert and rock.

This part of the world really has a very settled and grounded energy to it. Compared to the strong heart energy of the pacific islands and Hawaii or the heady spiritual energy of the Indian Himalayas, Uluru and central Australia for me and others I know who are into the energy systems of the world, is a root chakra energy. There is an instinctual survival energy of life connecting earth and body that is highlighted here as well as the essential element of community in such a setting. You have to be attuned out here, like in any harsh conditions, to survive let alone thrive.

Managing water, heat and knowing your own limits when getting around is important in the desert. After a few hours of day hiking in my boots, it is great to come back to the resort and remove the rubber soles then spend 20 minutes or so walking barefoot in the grass. The transfer of electron charge between the earth and my body .

With its dryness and heat, this lands flora and fauna are sparse and economically designed with their own unique beauty. It is a sensitive land with an ecosystem easily unbalanced with unmanaged tourist activity. Indigenous communities have a history of managing the delicate balance of plants and animals for tens of thousands of years. The land management was threatened by white land owners and tourism for a time, but now thankfully seems handled by co-operative and clear roles developing among the indigenous and white local communities. Visitors get some education here about the inseparableness of responsibility for their own wellbeing and that of the land and precious resources.

Spending 4-5 days here has been enough for me to feel remote from normal life concerns and the pace of busy and full lives. When tuning into the inner body feeling, the lower body particularly has an expanded and open energy. Continuously relaxing the mind from chatter and just being fully present in an environment that reflects peaceful and rejuvenating spaciousness and a slow but vital throb of aliveness, is one way I am getting the most of the time and connecting with the spirit of the place. I feel touched by it and able to continue the connection after I have left.

It is my second time here. Last time was facilitating a group of 30 in week of business and awareness which was inspiring and empowered by this location. Being back here now without much else to distract me has been tremendous. Going to see sunrises and sunsets at some choice locations, and hiking during the mornings before the afternoon heat is a very therapeutic routine along with the energy and experience.

It also reinforces to me the tremendous value generally, of balancing out mind and body energy by connecting with nature in some way each day while practicing open and relaxed awareness and presence with each moment. It is best combined with ‘grounding’ by removing the concrete or rubber barriers of shoes and man made surfaces, and being barefoot on sand, earth or sea. There is much to be found online now about the measurable science and benefits of grounding.

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Combining these elements of being in nature, practicing inner body awareness and presence, and grounding will rebalance or reboot your system and can really shift mental, emotional and physical stress patterns. It reduces inflammation and chronic aches in the body and can shift negative psycho-emotionally conditioned states like anxiety and depression when done regularly. The trick is to be able to gradually put your thoughts and feelings aside and give yourself even a short and regular time to really be and connect with what is there without all the additives from conditioned thinking and preconceived perceptions.

Being mindful to opening the heart and feel grateful for the opportunities of life experiences, thankful for loved ones and the universe that makes it all possible is a nice meditation to enrich this self nurturing time. I acknowledge the Anungu culture and people of this land. Following up on International Womens Day I also acknowledge the mothers and wise elders of all peoples and the generous live giving spirit of Mother Nature herself. May we all learn to harmonise with the feminine creative spirit in life, living in life affirming respect and co-operation with each other and the precious planet that sustains us.

The Most Valuable Means to Abundance and Fulfilment

Posted on by colinchenery

There is a common deeply imbedded key and truth in the counsel and teachings through the ages for manifesting abundance and prosperity, happiness and fulfilment, living a life purpose, the primary relationship you dreamed of, great quality friendships, or awakening to a new level of spiritual experience. It’s a message being redefined and much needed in these times.

In uncovering this critical key for fulfilling success, a few underlying principles are a necessary context for understanding it and the laws that operate around it.

The first is obvious yet an easy trap to fall into as we accumulate wealth. Many of the ‘things’ we want and dream of in life can be truly experienced, but not if we are looking to them as the source of our happiness and fulfilment. Many people who have things we dream for are still unhappy. This is the paradox, because many of us would still like more of certain things in our life, right?

However, there is a difference in the content of our life being an expression or vehicle for shared joy, love and abundance in life versus things in life being a source of validation, identity, status or security and happiness. When they are a goal in of themselves or invested with our identity, then we are not living in consciousness of what we are and the true nature of life from within. We are utilising external things to fill where there is a vacuum of meaning and identity. Yet, we give the meaning all passing or changing things have for us from within ourselves. So they cannot fill this space inside us, only be a place we externalise it as separate. The ideal is to consciously live with a sense of completeness with or without the things we have that support our true selves and provide ease or enjoyment, a life certainly tests this at times.

Of course, the tribulations of life will show us where we need to go more deeply within and place our personal investment there. Letting go of materiality is not rejecting the external world, but embracing it with a total identity and connection in the essence of the life and consciousness it actually arises from. Our conscious efforts to shape ourselves and our lives will either come from fear and need for security and a sense of belonging, or it will come from the creative urge of adventure and discovery with a sense of certainty, connection and completeness.

Living from the inside out, means we serve the true essence of ourselves, each other and life, knowing this essence cannot be lost, limited or scarce. We open ourselves up to greater abundance from the fullness of life itself rather than from relativity of circumstances and possessions. How much of our life is really spent in awareness and gratitude of the gift of life? It is the key to coming from love and not fear.

Many modern teachings and some ancient teachings like Buddhism deal with habits of thinking, beliefs and conditioning of the mind. Clearing old habits and out-dated states of mind that arose as adaptations to past fears or suffering, helps create the space for inspired and present-time creative and energised living, to come back to the fullness of who and what we are.

Clearing our negativity and old emotional baggage while developing positive thinking in alignment with life affirming consciousness, is a transformative step that changes and prepares our perceptions and awareness for this next level of conscious living. Yet, happiness, success and fulfilment doesn’t come from positive thoughts and feelings either. These do help focus us to a certain level of experience that they resonate with and from, and do this on a biological and psychological level. Thinking can only be (at best) a relative reflection of who is doing the thinking and what we can most truly and abundantly manifest in life.

The deeper heart of all teachings is that the external world and the inner world (our inner projections of ourselves with thoughts, feelings and perceptions) are both reflections or symptoms of where we are coming from and the state of being we are living at.

In all the various teachings that I have come across, what really shifts my life into another gear (as an ongoing journey of expansion) is a state of being in the experience that is left in the wake of full surrender and letting go within and without, to trust in my own sense of the consciousness and energy that I am. Then going forth and exploring how to best embody and express that in the world to me is, living with spirit.

One of the greatest ways to engage in the world is to productively do and share what you love and what makes you feel most alive. What is most authentic and core within us can then flow into our worldly lives. When we see other people doing the same, really thriving in expressing their inner self through what they do, we feel inspired and on a higher frequency. It is not just about what you do or how well, because in the end, it can be experienced in countless pursuits, careers at many levels and scales. So alignment with what we do is a factor and part of the exploration. It reflects the level to which we connect and engage our inner self in our doing.

Doing what you love and loving what you do

creates a harmony and resonance between

the greater field of love and abundance and worldly life.

Meditation, positive thinking and all the actions in the world don’t provide true awakening in and of themselves. These practices can only prepare the space for making that decisive and true shift in ourselves. They can help create the space to feel, experience and recognise true infinite and abundant being of authentic love and life in ourselves. Freeing identity and experience of the detail and content we can lose ourselves in is part of creating this space. When we find, trust and invest our identity in the space in which it is all happening, then we can find we are truly fulfilled and free just with that, then better embrace and handle all that is happening.

It is a form of inner renunciation, free of dependance on other people and things, to really align ourselves with the source and force in which it all happens. It helps to distinguish between outer appearances in the world and our own narratives about them versus the true essence of people and the common substance we share. This creates space for greater compassion and understanding, love and alignment with each other, and loving more unconditionally.

A lost, broken or worn out cherished possession has no inherent value in itself. The value we think something gives us comes from within ourselves. Our own story and experience of material life can’t be broken, lost or worn out. Practicing this when we are frustration or sadness arises from big or little material losses, allows us to truly let go of things, enjoying them without attachment while the are there and moving on.

With this understanding, comes the critical point. The laws of attraction and abundance are all based on firstly connecting with who and what we really are, which is a complete and shared experience of ‘presence’. It is in and from this presence that all our experience of life arises and occurs. The second aspect of this key is to experience our life as a unique conscious channel for the love and energy inherent in our unified presence, life force and pure consciousness. To let ‘true being’ flow into all our actions, relationships and self-expression. What ever the approach to life, this is where it becomes transformative.

When we align in conscious presence as a channel of its infinite source,

we can experience greater and deeper levels of unity

and its shared flow in the world.

Focus on a living and present essence of life also transforms egoistic tendencies. Opening up to presence becomes a more real, all-embracing and enlivening place to invest ourselves than holding fixed and changeable concepts of how life is and how we ‘should’ be. We can experience all people and things also as expressions and channels of one unified consciousness and life energy. This unified field can then flow from within us and flow to us from the reality we embrace around us. The flow works both ways. Intent and conscious participation in both directions of flow, like an exhale and inhale, allows universal consciousness and energy to fulfil the promise of fullness and abundance in our lives and with each other. Learning how to experience financial wealth as an aspect of this energy flow is easier when we understand the universal laws along with the practical knowledge of our undertakings, and operate as a channel unified with others with the attachments and power struggles of separateness and external identification.

A major transition time in my life now, where life in every way is changing and being renewed, is teaching me these truths on whole new level. Life challenges in recent years seem to have come from different areas of my life. Yet taken all together it is increasingly clear the crisis points have come from where I have needed the world to validate me and where I have put the source of meaning, value and fulfilment in other people and things. When upheaval and change leads to healing, realisation and transitioning back towards the source within, transformational adjustments and new life opportunities occur. I feel this is really what is going beneath all our crisis and breakthroughs. Out of every crisis as well as every success, we each get an opportunity to move forward more consciously.

I encourage you to open up to the life energy in and around you with an open heart and mind. Daily invite the full experience of what is already present, initially without having to do, achieve and try anything. Breath and move so that any tight, constricted or vacuous areas you sense within or immediately around you, release and you become an integrated and harmoniously unified field of energy. Dream and imagine more about how to be and what to do to more fully live and express fullness of being in joy, peace and love. What is it you do when you feel this the most and how? Is it also a strong and grounded sense where the full spectrum of highs and lows, successes and challenges, can be handled with equanimity and fullness? Aligning with and being a channel of abundant energy and life as you feel it, will gradually, or sometimes quickly, transform your world around you to reflect greater abundance and fullness.

A Way Through Blocks, Pain and Feeling Stuck

Posted on by colinchenery

There are so many stories of spontaneous remissions of terminal illness and inspired flashes that are game changers in life situations that are examples of how much untapped power, insight, intelligence and transformation await us in our own consciousness. You may have your own experiences of a light coming on in your mind and everything quickly starting to feel different.

Whether we are talking to someone else about an issue or working through something in our own minds, the tone and words we use say a lot about the our mindset. Our mindset is really the key to what we pay attention to, how we perceive it and what we create from it. The surprises, inspired thoughts and realisations, and even so-called ‘miracles’ often come from left field when we are open and relaxed.

Therefore, empowering ourselves and creating more of what is important in our lives is not just about getting a more positive and open mindset, it is also about relaxing and opening our thinking minds to new possibilities while learning to engage in a deeper state of being within.

Life challenges are where we apply conscious living principles and experience transformation, while smooth running and abundance are times are for enjoying the results! If there is an ongoing feeling or situation that feels stuck and a source of mental, emotional or physical pain, then there are a few simple steps that can help shift it. Most of us have pretty good coping mechanisms on the stuff that passes as quickly as it arises. Persistent or repeated issues are times when the process is slower and can be helped by dealing with it more consciously. These can be obvious stressors or less obvious like an ongoing heaviness or chronic pain in the background.

We all need love and support from others, especially at difficult times, so obviously with a huge and intense life issue, it may be good to seek help. Otherwise, creating some quiet space away from distractions for as little as 5 to 15 minutes can be all it takes to shift something that is blocking or draining your energy or is a pain calling for your attention and adjustment on some level.

Initially you might think or feel that you know a persistent issue all too well and have had enough of it. However, often things persist because there is some resistance in us in dealing with the issue fully. In these cases there is something we still need to get, that is in our own and others interests, for a shift to occur and for us to move on.

Resistance can take the form of avoidance, dismissal, fear or anxiety, minimising or dismissing a problem, contracting and withdrawing our energy, or flat out denial. Any issue that requires our attention is going to persist in a way that our discomfort or situation gets worse, activating us to doing something different for it to resolve. If we continue to do the same thing we’ll keep getting the same results.

1. Being Present with it

Therefore, the first step is to spend some time to simply sit with full attention on the issue and observe non-judgmentally all feelings, judgements, perceptions and thoughts about the situation. This first step is not about looking for answers or ‘fixes’. It is about creating the space to first feel where you are with it fully right now. Taking some deep breathes and inviting all you feel and know about this issue is a big step, whether it be a stressful situation, physical pain or illness, business or relationship issue or anything else in your personal reality.

For intense issues, it can be good to write down all that presents itself as you tune in and open up to what is really happening in terms of this issue. Take time to breath and sit with open aware focus on the issue in between any note taking or thoughts as they come up.

Notice after 5-10 minutes of this, any changes in the way you feel or perceive it as you spend time focusing on it. Acknowledge any body sensations or perspectives that are part of the shifts and changes as you delve in to this territory. Where in the body do you feel it and what is that feeling like? What emotions and thoughts run repeatedly about this and what deeper ones arise as you go deeper? Simply observe mental, emotional or physical pain and any negative thoughts, whether or not you believe they are true or valid, as being what they are and there in that moment.

Creating the space to open up to all you think, feel and believe about the issue in itself can be a healing process. Many symptoms of stuck or neglected energy start to shift as you give it full attention. Part of the process of progress and healing in yoga for example can happen on an emotional, mental and physical level just by breathing into and being with a discomfort or feeling of resistance or reaction while holding a particular posture, then allowing it to shift and open up in the space it has been given. Similarly, this is about holding a mental, emotional and physical space in which to consciously and fully experience a challenge or issue – noting but not getting lost in the story and threads of thoughts associated with it.

Allowing conscious stillness and space around your thoughts, some good questions to focus your attention are: How does this feel? What is it like? Can I sit with this fully right now? Is feeling stuck with this proving something? What will happen if this continues or gets worse? What do I feel most deeply about this?

Once you feel you have given this enough time to really feel more present in yourself and conscious of your experience of the issue, take a few deep breathes and move to the next step.

2. Creating space for change through acceptance

Love and acceptance is extremely powerful in creating the space for energetic healing. Paradoxically, it is when we come to know and accept something for what it is that it changes. Investment in change due to rejection and resistance perpetuates the pain and conflict inherent in what makes something an issue.

Therefore, in this step, acknowledging all of the thoughts, feelings and perceptions you have come up with over the 5-15 minutes of meditating on the issue, a few mini-steps here will help continue the process:

  1. Taking some breaths, affirm and open the heart to a sense that “I love and accept myself with or without this issue”. If this is difficult then it is enough that “I am willing be able to love and accept myself with or without this issue”.
  2. Spending some moments with this, acknowledge “I am willing for wisdom and insight for whatever lesson is here for me.” Take a few breathes, or more if some added insight arises.
  3. It is at this stage in love, acceptance and openness that it is time to also acknowledge “I am now open and willing to let this go and move on”.

If by now there has been some shift but not significant, then it can be good to cycle through these two steps a few times while you are tuned in, or do the steps again each day for a few days.

3. Moving Forward – The Power of Positive Questions

Asking ourselves positive questions, just like asking someone else a good question, will draw forth an answer that comes from our truth within. The answer from presence, not the first auto-response in our head, can be more powerful than just a statement of intention if it has come spontaneously from an open and authentic place in the moment of questioning.

The final step in this healing process may occur over minutes, hours or days depending on the situation. Some questions relevant to completing on this as you move forward are: What life affirming learning has this issue been offering me? Aside from being free of the discomfort I have felt, what could I gain from moving through this and letting it go? Am I open to this situation teaching me things and having positive outcomes I have not considered? In what sense can I feel or express love and acceptance for myself and all associated with this issue?

Continue with any external situations with others involved, to consider “how can I assist a turn around here, so all concerned are better off”. This can be the basis of a strategy of action if required or how you will approach things from within yourself. Use positive questions to expand the shift within to those around you.

Self nurturing and healing is an act of self-love providing us with more to give out to others. Taking some time with yourself to consciously work through personal challenges is really powerful. So when you are complete, reward yourself in some small way, like a nice bath or warm beverage, or a walk outside. Well done!

Peace and Love 🙂

Photo credit: Sam Bald on VisualHunt / CC BY (modified with quote)

Five Revealing Steps to Empower Life and Love

Posted on by colinchenery

The pivotal power we have to individually shape our life and sense of self is our mind. On the one hand, we create and define ourselves, our perceptions and our experience of life with our thoughts, beliefs and ongoing focus. What are you tuning into on a daily basis and how much content in your mind is there by conscious choice? On another level, we can open ourselves to the question of whose mind it really is – who is the thinker of conditioned and creative thoughts and maker of choices? What is it that you connect with in your heart, mind and guts and say “this is me”?

Since our thoughts and feelings are projections of consciousness, then the key to self awareness lies in our ability to identify not with the content of our minds, our appearance or performance, but with the consciousness from which they arise. When we explore this experientially as many meditators, sages and teachers before us, we go through a number of layers of observation and insight before we get to a place of being where we truly feel we are absorbed in the being-ness or substance of what and who we are.

I propose here five stages and have put in bold the practical focus to use as an exercise for each stage. As a practical exercise, it is best to only go as far as the stage you can rest in the experience of, for a prolonged period of 5 minutes or more or even indefinitely. That can take any length of time and sessions to achieve, depending on the individual, the willingness and openness, the regularity of practice, but progress does and will come. Progress through these states then becomes a natural process of observation. Gradually you will notice aspects of a further stage has been occurring with practice of sitting in silence and presence. No particular sitting position is required except that a comfortable and upright position is best for non-disturbance and alertness.

We are attuning to living consciousness that is already there, so many people can be experiencing insight and realisation of elements of all five stages while still wrestling with stage 1 or 2. However, being able to consciously reside primarily at each stage progressively reflects a fairly natural progression and integration of what some call presence, being in the ‘now’, or even aligning and uniting with spirit. There are many sophisticated and more complex systems of meditation and spiritual awakening in traditional paths throughout the world, some of which I have practiced. The stages below are a simplified set of steps to help guide conscious awareness and experience in what is otherwise a very simple but not necessarily easy practice. They do not replace the many benefits of a good teacher, a simple, virtuous and generous life while putting one’s deepest values into daily practice for conscious awakening.

We all need encouragement, guidance and inspiration and this can be from reading, video’s, sessions with teachers or other practitioners, what we focus on, the people and environment of our daily lives. Since a state of presence gives us an ability to rise above causes of suffering and reach new levels of wellbeing, it could be said to be the inner goal of all life enhancing pursuits.

Read the following slowly and feel each point as you go before practicing.

The Five Stages

1. Sensory Perception

Firstly, we must take a moment to relax the body, be aware of a few deep breathes coming in and out, and observe our experience of being here. The first stage is characterised by being present with our sense perceptions and the world around us. Our five senses are taking in data all the time whether our attention is on it or not. Go through each sense during the course of a few breathes – observing what is being seen, heard, felt, smelt, and even tasted while in a relaxed observing state develops sense acuity and alertness. Often a sense of goodness and appreciation can arise as the mind quietens with pure non-judging observation. At this stage of observing the sense-perceptions, our awareness and identification goes deeper and the mind begins to relax and notices more in the immediate present moment.

2. Mental and Emotional Thoughts and Feelings

At the second state, as the mind quietens down, in the space of our being and amidst sense perceptions, observe thoughts or half thoughts, feelings or hints of feelings as they come and go. Being present with the stream of thoughts and feelings that normally takes us with them, by observing them as they arise then letting them go, leads to a more spacious and quieter state of mind and alert presence. Therefore, in this second stage we get glimpses of the still and vast spaciousness of consciousness beyond the thoughts, feelings and perceptions and notice with fresh experience and insight that we are not our thoughts and feelings. They are contents of our consciousness as much as any other perception.

Eckhart Tolle in his talks distinguishes the contents of our consciousness as occurring in linear time (of past, present and future) which he terms the horizontal dimension. Going deeper experientially into consciousness here and now can be termed the vertical dimension.

3. Inner-body Awareness

In the third state where mind activity is settling, we start to become aware of a silence and living stillness within and around us, the feeling of ‘inner body awareness’ becomes the base or grounding of our sense of being. Proprioception is the sensing of the relative position of one’s own body parts without vision (also sensing the strength of effort being employed in any movement). The qualitative aspects of total body awareness as a unified energy field and alive presence can be heightened at this stage. Inner-body awareness with a relaxed mind and heart grounds the subjective sense of presence more deeply in the present moment. The horizontal dimension of linear time dissolves into a spacious eternal nowness where the ‘now’ is a more prominent reality, in the absence of mental activities and projections of memory or an imagined future moment.

Thus, the third state commences a more prominent sense of the vertical dimension. Taiji and xigong or yoga can train the mind in accessing these states more easily and more deeply. Other examples are heightened lucidity while deeply relaxed, or the psychological ‘zone’ in sports or dance. Simple exercises like dynamic relaxation can help here as well if you have trouble settling in this stage. Sense of time fades away as consciousness enters the fourth state.

4. Embracing the Self in Pure Consciousness and State of Presence

In the depths of this conscious state, inner body awareness becomes borderless while the mind and heart remain settled. Open spacious awareness is not a void, for there is a fullness of experience of presence and aliveness. Localised consciousness of self as a mind contained in a body dissolves into a sense of non-local consciousness where so-called ‘external’ or ‘outside’ phenomena (including thoughts or feelings of others, sounds and movement) are experienced as happening within a non-local or borderless field of consciousness. Sense of self can be displaced with this non-localised field of heightened and broad reaching awareness.

These are only words for something that is experienced in a state without words or concept. However, to give it more sense, consider the previous stages of sensory perceptions and observation of thoughts and feelings. Whether perception is of reality ‘outside’ the body or from ‘inside’ the body, it is all being processed in the brain and occurring in the mind so we are in fact experiencing everything as it is occurring in our consciousness. Without consciousness, none of it exists.

In spontaneous moments of this state, the world can seem to go into slow motion while sensory perception is unusually vivid and broad. It can be associated with unusual sensory acuity. I’ve read many accounts by sports people or others in a crisis moment describe similar states to those accessed in meditation and spontaneously.

A spontaneous shift into this state occurred when I was attacked by a group of drunken guys while walking from a concert with a friend many years ago. I had an experience of perceiving things in a 360 degree view where even small details at a distance were picked up while more immediate actions required at the time occurred effortlessly and automatically in slow motion. I blocked every kick and punch coming at me with calmness and minimal attention on them, while taking in a slo-mo panorama of everything going on all around me. It was a liberating experience without a sense of aggression, fear or reaction in myself.

This 4th stage is selfless alignment to the field of consciousness in which all experience of phenomena occurs. Thoughts are unnecessary at such times where no immediate analysis or intellectual effort is required. The moment is simply happening as we observe stillness or action occurring in it. This has been described as ‘consciousness of consciousness’ or the ‘light of presence’ and is not an intellectual process, yet is alert and aware. Heart and mind are open and clear. As one resides in this stage longer and deeper, it is accompanied with a great sense of bliss, goodness, beauty, fullness and oneness and other qualities like love which in the end are only words without the fullness and profoundness of the experience itself.

5. Embracing the World in Pure Consciousness and State of Presence

State 5 is embracing all living things and phenomena in conscious presence. Maintaining identification with the consciousness in which all reality is occurring, rather than your own mental activity and body, develops a more tangible and subjective experience of the nature of life, consciousness and energy in all things and unified connectedness. The space of presence found in stage 4 becomes inclusive and unified without being drawn into separateness by noises and motion, objects and things, without mental judgement and interpretation of events and others, or distracted by mental narrative about ones perceptions. Consciousness of consciousness cannot occur with such mental states, perceptions and activity.

It is a different modus operandi. One can function and respond with a heightened sense of freedom from an invested self. While discernment, alignment with values and standards remain intact, they are more based on resonance with the experience of consciousness than on conditioned beliefs and self-interest. Living in this state in daily life, after regular practice in a quiet place, requires a creative and spontaneous, selfless and affirming sense of harmonising with the space of consciousness in which all is happening. Sharing this state with others provides experience and insight into the source and possibilities of harmony in diversity, co-ordination or synchronisation in life.

There is so much further to be explored in the spectrum of consciousness, but the above steps are what I’ve found to be the barest foundation of most spiritual or conscious awakening practices.

Living Continuously in Pure Consciousness and State of Presence

Being able to hold the space of Stage 4 or 5 continuously in daily living is a noble aim and can lead to sublime realisation. Being a loving and aware person, then expanding the consciousness of that into a deep and continuous state of presence allows the light of awareness to infiltrate the subtlest areas of disturbance within oneself in the face of life challenges. It is consciously developing soul from both vertical and horizontal dimensions. It is transformational to all. I acknowledge all saints, masters and great teachers who truly embody conscious living as living ideals to deepen our own exploration and modern lives.

A Simple & Powerful Way of Enhancing Mindful Living

Posted on by colinchenery

What are we always doing naturally that is immediately and continually available as a focal point of grounding and expansion of consciousness, providing the link between form and formlessness, doing and being, physical life and beyond death? …… it is our breath.

Conscious breathing is the vehicle for various therapies, relaxation techniques, basic and advanced meditations which are about shifting the mind to a higher awareness and spiritual awakening. Conscious breathing is also key part of the benefits and authentic practice of yogic techniques, xigong and taiji which are about unifying awareness of body, mind and spirit beyond the separate ego-self.

Breathing is something that happens by itself, so it can be witnessed like consciousness, so in meditation it is not something you do but witness with awareness. This is perfect for putting the receptive mind in an open, present and alert state.

These techniques involve directing the breath in ways that engage inner alertness, a relaxed yet focused mind synchronising breath, movement and attention producing a sense of mind, body and spirit alignment and wellbeing. In qigong and taiji for example we can practice performing actions that are practical while maintaining a mindful presence of body-consciousness and the environment around us. In other words, they can enhance the effects of conscious breathing in stilling the activity of the mind while maintaining wakeful alertness of mindful body movement that is synchronised with the breath. This type of mindful practice trains and teaches us how to apply this same balance of doing and non-doing with a spacious awareness while dealing with daily tasks, observing our thoughts and feelings as they arise and thus help develop identification with consciousness instead of the content of consciousness. We can learn to utilise breath and mindfulness to maintain a sense of balance, a sense of stability and focus while being present with real arising thoughts and feeling responses to situations without getting taking away by them.

With this awareness we can become more empowered to deal with stress and emotional reactions, habitual negative or non-productive thinking, behavioural habits and compulsions, by being able to experience them without them becoming our whole sense of self in the moment. Without processing them, just by embracing them deeply with the light of consciousness and presence, keeping our energy moving with conscious breathing, these same thoughts and feelings can transform from habitual and predictable reactions to new and creative ground.

The space between our thoughts and feelings is what reveals the consciousness that is projecting them. Maintaining a state of presence and awareness of this background of consciousness gives us a greater ability to respond and experience all aspects of ourselves and our life with equanimity and perspective. The breath can be used as an intermediary focus between the content of mind and the consciousness from which it arises. Learning to engage with more quality and frequency of consciousness of consciousness can then become the grounding point for spiritual awakening and experience.

Mindful awareness enables us to experience spaciousness of mind and heart where thoughts, feelings and situations come and go in a medium of consistent stability and relaxed openness. Conscious breathing gives us an immediate tool that helps ground our present moment awareness within and without in a balanced way. At the same time boundaries can dissolve so we feel unified with reality in and around us. Good practice of Qigoing and taiji or yoga combines relaxed body movement or postures with conscious breathing to further ground this mindful awareness into our inner experience of the physical body and the circulation of breath and subtle energies to create a more tangible subjective experience associated with this state of being.

However, you don’t have to practice these disciplines for years or become an expert to start getting great benefits. Taking brief times to be still and breath even a dozen times at the start and end of the day, while mindfully breathing 2-3 times during daily activities can provide progressive benefits with a little persistence. This involves being aware of the body form head to toe, and being fully present during each second of inhale and exhale, noticing any natural holds or pauses, areas of relaxation and tension in breath and body. Just taking brief times to do this, observe and be aware with a relaxed mind as it happens will bring its own results.

Many of us have characteristic breath patterns which reflect how we deal with stress as does the stress patterns evident in our posture and body tissue tension and sensitivity. Noticing pauses or momentary holds in the breath along with the quality of inhale and exhale will gradually open the breath naturally to a more rhythmical and deep cycle and calm the mind to wakeful alertness. Conscious breathing, sustained or regularly practiced as a momentary technique will naturally still the mind and energise the body promoting alert mindful awareness. These two conditions, a calm still mind and relaxed alertness or focus, are preparation for realisation of the nature of consciousness and therefore spiritual awareness.

The experience of inner body awareness using postures and controlled movement synchronised with breathing helps to ground us from ‘spacing out’ in such states, ensure we are practicing a balanced alertness of non-thinking consciousness. In this consciousness, awareness of breath, inner body experience and surroundings can then be all observed in equanimity. When the observer or the consciousness of the experience embraces the experience unconditionally in the moment, it is not defined or contained by it.

One of the first techniques of basic yogic breath is a three phase breath expanding the abdomen, then the chest or thoracic region, followed by the top of the chest or clavicular area with the inhale, noticing any pause before allowing each region in the same order to relax with the exhale. Try practicing this in your conscious breathing.

With practice as you feel more fully present in yourself after some conscious breathing you can also invite joy, love or peace fully into mind and body. These, along with illumination, compassion, goodness and beauty are natural qualities that can be tapped into in such calm, open and unified states. How simple and valuable then, can the breath be, in taking charge of developing more deep and authentic personal experience of these often sought after states.

Making a daily practice of conscious breathing enables us to employ such practice effectively before, during or after times we feel imbalanced, forgetful or reactive. in order to regain a centred and deep sense of being that was always there and never truly lost. Just notice what happens, not only to yourself but often to those around you, when you break a pattern of stress or reaction that would otherwise have run its course. Notice the change and then stay with the breath rather than creating a commentary of the gained insight and shift, thereby remaining present in your ongoing ‘nowness’.

When you are in mindful stillness, you are tapped into who you are as the source of thought and experience and not defined by them. Thus your awareness resonates more closely with the authentic self untainted by any one mood or situational context, closer to the formless and eternal self which can also be termed spirit.

May you continue in serene and energised conscious breathing.

Photo on Visualhunt with quote added

Mind Clearing for Energy and Success

Posted on by colinchenery

Six Steps to Gain Insight and Releasing Limiting Beliefs

Meditation, yoga and practices that help maintain a calm mind and heart are key disciplines to developing awareness, and help us tackle the mind at the root by deepening our identification with consciousness deeper than thought.

However, to deal with specific recurring thoughts or negative life patterns, it is useful to address specific outmoded beliefs and views. This can be liberating and enhance our capacity for growth and happiness, especially when we have some unconscious block to break through.

During the years I worked in therapy, one of the techniques I used was rebirthing which uses a circular pattern of conscious breathing that opens the mind up to memories and insights. It energises mind and body and can clear blockages.

One client suffered chronic fatigue and had noticed patterns of ill-health and self-sabotage in her career at specific times of opportunity and success. Cycles of feeling energised, excited and hopeful seemed always brief and repeatedly ended in disappointment and fatigue.

I will call her Chloe here. During a key session, Chloe’s breathing became more intense in waves until she wept deeply. Over much of an hour she moved through layers of healing as a result of re-living an event in her child hood that she had forgotten. She was age 4 or 5, standing on a train platform with her little sister and father. It was the end of a hot day out and they were all tired. She was repeatedly asking her father if she could carry the box of donuts he had bought for them all when they got home, but he wouldn’t let her.

She got increasingly upset until he reluctantly and impatiently thrust the box at her, saying “Alright, just be quiet and do not drop them!” Tired and sooky, she held on to the box as they waited on the hot platform for the train. When the train pulled to a stop, the doors opened. As they stepped into the train, Chloe felt the box slip from her hands and fall between the train and the platform, irretrievably on the stones below. Staring in shock and disbelief, she felt her father angrily grab her arm and pull her into the train as the doors shut. He was swearing under his breath and angrily stated the obvious, “I told you not to drop them! That is exactly why I didn’t want you to carry them. How could you do that? Unbelievable!”

Standing forlorn with her head down, Chloe felt herself as a child with a terrible sinking feeling in her chest and stomach. The child quietly wept, while the adult registered a deep decision to the effect of “I can’t be trusted” and “I can’t even trust myself”. As she felt the pain of the child, the life between then and that moment flashed before her. She registered a familiar bad feeling and saw how she had reinforced that decision and belief in countless ways that had limited her. The adult also wept and gradually realised she could now let it go.

This simple situation really brought home to me that it is not the adults version of a ‘serious’ event where some of our pain stems from. Some people come out of the worst situations with great survival strategies and positive convictions. At the same time simple situations like Chloe’s ‘donut moment’ can prove life impacting in deeply reinforcing a negative belief and unresolved anguish or pain.

It is not what happens to us, but the decisions we make as a result of what happens, that conditions the mind.

Chloe was able to release her sadness and connect with the pain at the level and mindset she remembered it being locked in. In our debrief she further came to terms with this old belief and forgave herself, her father and many situations and people since that time that she could see she had protected and reaffirmed that pain. She affirmed a new trust in herself. Months later she sent me a card to say her energy levels, positivity and motivation personally and professionally had improved significantly. A change had occurred and she felt more free with more choices.

It you have an ongoing hurt, recurring negative thoughts or specific negative outcomes try the following six-step exercise:

  1. Write a list of painful experiences in your life, especially in childhood, when you have a bit battered and bruised by life or had some momentous event occur and challenge you. Another approach here may be to first look at what obstacle keeps coming up in your life now and you want to break through.

  2. Take time to go through the past experience writing key thoughts and feelings that occurred at the time. Alternatively, do the same with the feelings and thoughts you get around a blockage you are experiencing now and, with some deep breaths and relaxation, find times earlier in your life when you felt the same (the focus is your inner feeling not the situation around you).

  3. At the time of your earliest experience, what basic belief or decision did this affirm to you about yourself or life in general? Don’t over-think it, but just note anything that comes to mind. Allow a flow of thoughts and make a list of decisions or beliefs, noting how each one makes you feel or the location, size and nature of feeling in your body.

  4. Now identify the one’s you still feel a ‘charge’ on that you may still be proving to be true at times in your life. Turn each negative thought into an “I” thought, such as “I am ….” or “I can’t ….” or “I’m not ….”.

  5. Affirm these are only beliefs that filter our perception and experience of life and flip each of the negatives into a positive affirmation or life affirming thought and belief. Like Chloe affirming “I am fully responsible, trustworthy and loved as I am”, or “I, Chloe can be trusted and completely successful with anything I really want”. Imagine the possibilities if the positive affirmation you had was applied to the most valued things in your life now.

  6. For each negative belief and associated feeling spend a week or more with the positive affirmation. Forgive yourself or any specific person associated with the past event and belief. For those really hurtful events, remember that forgiving someone is not necessarily making what happened okay. It is about letting it go so it doesn’t continue to negatively impact the quality of your consciousness and perceptions any more.

Use the positive affirmation as a mantra silently or out loud. You can write it down daily twenty times noting how you feel, until the emotional or body sense associated with it feels comfortable and real. You can also write little signs of the affirmations that really lift your energy and outlook, and leave them in places you like to be reminded (such as a bathroom mirror, fridge, car dashboard, work computer screen, etc.). Then go through any others in your list.

Taking stock and working with conditioned thoughts and beliefs for a period of time is an important stage in really understanding how our conditioned mind impacts our perceptions, experiences and outcomes. It empowers us to know we can identify and change this conditioning and discover more choices for ourselves and life circumstances.

Meditation is about getting beyond the thinking mind and beliefs, until every moment becomes a choice in the quality of awareness, consciousness and state of being. In the meantime, facing discomfort and negatives in ourselves is not only a huge source of maturity and growth but also creates new outcomes and possibilities in life.