Author: Heather Wiest

✨Goosies✨

On By Heather Wiest

Inner Smile Meditation — Adapted from Jennifer Reis Yoga.

Your inner smile is glowing golden inside of you all the time! All you have to do is become AWARE of it, and a beautiful thing happens — you begin to sense how it fills you with joy, awakens positive qualities, and radiates your shining light. 

You may like to hold Hansi Mudra while you practice this meditation. Find a comfortable way to sit with your spine lengthened for five or more minutes. 

• Begin to sense your breath without needing to change it in any way.
• Feel a few natural breaths in your belly. Notice a few breaths in your chest and heart-space.
• Become aware of your breath already moving and flowing through your whole body.
• Now imagine an inner smile in your belly. With each breath feel your inner belly smile expanding and alive within you.
• Become aware of the inner smile in your heart-space. Notice your breath expanding the smile in your heart, awakening compassionate love.
• Feel the inner smile within every cell of your whole being. Trillions of inner smiles glowing golden in synchrony with each other. Like you are a tuning fork harmonized with the Divine – joy, shining light, and every positive quality – fills and radiates through you.
• With a few quiet breaths, send your inner smile out to someone you love. Send your inner smile out to someone you are having a difficult time with. Send your inner smile to all beings.
• Stay here for as long as you like. Keep this feeling of joy as long as you can, even when you gently begin to deepen your breath, softly open your eyes, and move into what comes next.

What makes you smile, brings you joy and laughter, ignites your spirit, and gives you the goosebumps? I love an article written by Rebecca Lammersen, entitled, 101 Ways To Get The Goosebumps. She states, “I gage a good day by the number of times I get the goosebumps. Why? Because it is a sign I am listening to my spirit, being guided by her. Goosebumps are the smile of our spirits — we can never smile enough.” So, throughout classes this week I will share with you her 101 ways to get the ✨ goosies! ✨

Listen to a song you love and sing along.
Watch a movie that moves you.
Pay attention to the animals, to the trees, to the birds. Talk to them.
Hug someone you know and love.
Hug someone you don’t know and feel the love.
Go to a park and watch children play.
Listen to what children have to say.
Play with a child.
Play like a child.
Roll down the windows of your car, stick your hand out and waltz with the wind.
Turn up the music in your car and sing as loud as you can.
Sing in the shower.
Make eye contact with everyone you pass. You never know when your eyes will meet a connection.
Sit still and observe. You will see an interaction that makes you break out in the bumps.
Recall your favorite memory and tell someone about it.
Dance.
Have someone you trust tickle your back or your arm.
Hold hands.
Slide down a slide.
Hang upside down on the monkey bars.
Swing on a swing.
Lay in a hammock.
Drink lemonade with a straw.
Have a lollipop.
Eat food that reminds you of your childhood.
Watch Lady and the Tramp.
Watch The Wizard of Oz.
Listen to John Lennon’s Imagine.
Listen to Somewhere Over The Rainbow (any version).
Listen to Louis Armstrong’s What A Wonderful World.
Kiss.
Give away something you love to a stranger.
Buy a meal for a person who is homeless.
Give your time and attention to someone who needs to be heard.
Scream.
Cry.
Pick flowers and smell them.
Buy someone flowers and surprise them.
Buy yourself flowers.
Say I love you at least three times a day.
Look yourself in the mirror and say, I love you.
Call you mother, your father, your siblings, your friends to tell them: I love you.
Smile at someone, smile at everyone.
Go to the beach.
Get your feet wet, at least.
Read the obituaries.
Listen to music from around the world, especially the songs with children singing.
Say the Pledge of Allegiance or any pledge or song of loyalty.
Have a conversation with God.
If you don’t believe in God, talk with the sun.
If you can’t see the sun, talk with yourself.
Take the trip you have always wanted to take.
Take a sick day from work or school and go to the pool, to the movies or to the zoo.
Go to a cemetery and read the headstones.
Go to a maternity ward and sit in the waiting room.
Have a conversation with a senior citizen.
Have a conversation with someone who is sick.
Have a conversation with someone who is no longer sick.
Go to Toys R’ Us and walk the aisles and play with the toys.
If you’ve wanted to ask someone to marry you, ask them.
Say yes.
Say no when you really want to say no.
Stay up all night just to stare at the stars and watch the sun rise.
Do a cartwheel.
Go to a race and stand at the finish line.
Cheer for someone.
Clap your hands and go anywhere there will be a standing ovation.
Go to Disneyland.
Read.
Read poetry.
Read The Diary of Anne Frank.
Read any book about bravery, injustice, courage and resilience.
Keep a journal and read it back to yourself.
Look at pictures of your family and your life.
Go for a walk and take each step like it is your last.
Suck on a lemon–it will remind you of your taste buds.
Go for a drive, just to drive.
Pet a dog or a cat (if you aren’t allergic and don’t hate them).
Go to Sea World and watch the Shamu show.
Skinny dip.
Go to a major league baseball game.
Visit the Grand Canyon.
Water ski.
Surf, even if it’s body surfing–catch a wave.
Story-tell.
Watch someone give birth.
Give birth.
Hold a baby.
Go to funerals.
Go to weddings.
Go to any function that celebrates a beginning and an end.
Have an orgasm.
Hold the door for someone.
Read the inspirational emails your mother sends you (sometimes they really are inspirational).
Stand in the rain and don’t move until you begin to shake.
Go to concerts–any type of music. Listen and watch.
Take a hike and sit at the top of the mountain.
Ask people to share their love stories.
Fall in love.
Write a letter to someone you love and read it to them even if they are no longer alive, especially if they are no longer alive.
Speak the truth. The goosebumps will always follow.

Ecstasy Lives by Danna Faulds

Ecstasy exists. It lives in
random acts of love, bird
seed scattered on cold days,
back rubs, words of praise
or admiration. It lives within
the spontaneous admission
of defeat when things don’t 
go as planned. Ecstasy lies
dormant, ready to burst forth
when a whitetail deer leaps 
across the road, or a slice of 
waning moon hangs jewel-like
in the night. It’s easy to miss,
simpler to point toward
suffering and shrug, choose 
not to hear that first ecstatic 
call of a mourning dove
welcoming the sunrise.

What makes you smile, brings you joy and laughter, ignites your spirit, and gives you the goosies? Make these a priority and create a personal intention around these ideas.

❦ An inner smile radiates throughout my being, awakening all my positive qualities.

❦ Today I choose to live with gratitude for the LOVE that fills my heart, the PEACE that rests within my spirit, and the voice of HOPE that says all things are possible.

❦ Look through the lens of LOVE & POSSIBILITY! ❤️ What’s the best that can and will happen? 🙏🏻 “For with God nothing is ever impossible and no word from God shall be without power or impossible of fulfillment.” – Luke‬ ‭1:37‬ ‭AMPC

IMG_9481

Be Still.

On By Heather Wiest

Be still and know that I AM God. ~ Psalm 46:10
Be still and know I AM.
Be still and know.
Be still.
Be.

Our intention this week is to explore MEDITATION. In the classical yoga tradition, asana yoga is practiced as a preparation for seated meditation. Yoga Nidra, Restorative, and Yin Yoga are also wonderful meditative practices. What exactly is meditation? The definition is “to think deeply or focus for a time for spiritual purposes or to relax. To think deeply or carefully about something.” Whatever we think deeply or carefully about becomes what we meditate on. What fills your mind, my friend? The Hebrew word for meditate is DOMAH, and is literally translated as “to liken, compare, to make oneself like.” Whatever we meditate on, think deeply about, is what we become like. The more we sit with our thoughts, the more likely we are to act on them. Are we carefully and deliberately choosing what we meditate on? I choose to meditate on pure, positive, present thoughts, connecting with the Peace within me. What’s the best that can, and will happen? ❤️

Meditation 101
By: Claudia Cummins

To give meditation a try, sit comfortably, set a timer for 10 minutes, and explore one of the following strategies. And consider yourself forewarned: Meditation is a delightfully simple practice, but that doesn’t mean it’s easy!

Just Sit: Commit to doing nothing more than sitting quietly and watching what happens. Don’t pick up the phone, don’t answer the doorbell, don’t add another item to your to-do list. Just sit and observe the thoughts that arise and pass through your mind. You will likely be surprised by how difficult it is to sit quietly for 10 minutes. In the process, though, you may learn something important about the qualities of the restless mind and the ever-changing nature of life.

Listen to the Sounds of Life: Close your eyes and tune in to the sounds percolating both within and around you. Open your ears and adopt a receptive attitude. At first, you’ll likely hear only the most obvious noises, but over time, you’ll discover new layers of sounds that you had previously tuned out. Challenge yourself to observe what you hear without clinging to it or resisting it. Notice how the world feels more alive as your awareness of the present deepens.

Practice Bare Attention: Notice the raw sensations of the present moment—feelings of warmth and coolness, hardness and softness, pressure and ease. Which parts of your body are in contact with the earth? How does the shape of the body shift with each inhalation and exhalation? How does your experience change over time? Cultivating an awareness of the present moment will foster a more serene and attentive mind, one that is able to settle into the here and now.

Follow the Breath: Attach your mind to the breath. While you’re breathing in, note that you’re breathing in, and while you’re breathing out, focus on the exhalation. Don’t manipulate the breath in any way; simply watch it with your mind’s eye, just as you would follow a tennis ball bouncing from one side of the court to the other during a particularly engrossing match. When you find that your mind has strayed, as it inevitably will, gently refocus it on the breath and begin again.

Use a Mantra: Choose a favorite word, phrase, prayer, or fragment of a poem, and repeat it slowly and softly. Let its rhythm and meaning lull you into a quiet, contemplative state of ease. When you notice that your mind has wandered off to other thoughts, simply redirect it back toward the words you’ve chosen as your touchstone and rededicate your awareness to them.

Practice Kindness: As you sit quietly, focus your inner attention on someone you know who might benefit from an extra dose of kindness and care. In your mind’s eye, send this person love, happiness, and well-being. Soften your skin, open the floodgates of your heart, and let gentle goodwill pour forth.

The Weaver and the Loom, by Danna Faulds

Sit here for a bit. Place yourself
outside the frenzied pace of life.
Slow down long enough to 
appreciate birds in flight, water 
drops like prisms in the grass and 
countless shades of green. Step
off the fast track and listen to the
sound of breath and birdsong. Take
a moment to just be, and in the being, 
know the whole of this creation, 
mystery and madness, passion and
profanity, know it all as one, stunning
tapestry. Sit still and the thin line
between sacred and profane simply
fades away. There is nothing then
to reconcile. All the disparate threads
are woven on the loom of life. Sit here
for a bit and your unique place in the
pattern becomes clear. Take the still
point with you when it’s time to walk
away. Make the choice to see affinity, 
to watch the picture taking shape as
thread joins thread. Dare to be the 
weaver and the loom, creator and
creation, the sower and the sown.
In a moment of stillness, all that 
came before is seen as one.

Summing it all up, friends, I’d say you’ll do best by filling your minds and meditating on things true, noble, reputable, authentic, compelling, gracious — the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse. Put into practice what you learned from me, what you heard and saw and realized. Do that, and God, who makes everything work together, will work you into his most excellent harmonies.

Philippians 4:8-9, The Message

May you incorporate some new meditative practices into your busy life this week. Begin to crave the calm connection — just be. “Show up for what’s up, so it won’t keep showing up! When you think you’ve surrendered, surrender some more. Be the humble witness of what will unfold.” ~ Gabby Bernstein

What’s the best that can, and will happen? ❤️

IMG_9466

“May my meditation be sweet to Him.” ~ Pslam 104:34 NKJV

Forgiven & Free

On By Heather Wiest

“The work of a mature person is to carry grief in one hand, and gratitude in the other, and to be stretched by them.” ~ Tim McKee

There is something powerful about the space that lies between our two full hands. Between our grief and our gratitude lies our hearts—and this is where we do our hardest work. This space of tension has the power to transform you, if you can let it. ~ Stephanie Moors

This week’s intention is FORGIVENESS. Forgiveness is full of heart opening, honesty, humility and vulnerability. I have found that those who forgive freely are those who have been forgiven much. Experiencing true forgiveness, whether deserved or not, opens the heart to hope and freedom.

“Vulnerability is our most accurate measurement of courage.” ~ Brene’ Brown

Do you struggle with anger? Well really, who doesn’t? What’s interesting is anger is a secondary emotion, just the tip of the iceberg of all our original sources of unresolved pain: hurt, humiliation, betrayal, abandonment, abuse, and rejection.

Identify who has made you angry or resentful.
Identify what was taken from you.
Decide to forgive that person.

When do you think you’ll be ready?
The longer you carry the anger, the greater the risks,
and you may lose sight of the original source.

Who can you forgive today? 
It may be even forgiving yourself.

Be honest with yourself…what are you feeling deep down inside? Under the anger. Under the rage. Under the numb “I don’t care, it doesn’t matter.” Are you really feeling scared? Hurt? Abandoned? Go more deeply into yourself and your emotions than you have ever gone before. Be more honest with yourself than you have ever been before. The way to the heart is tender, soft, gentle, and honest. The way to the heart is to be vulnerable. You don’t have to be so brave. You don’t have to be so strong. You don’t always have to walk away with your head held high saying, “I can handle this, I’ve been through worse before.” Become angry if you must. Feel your rage if it’s there. Go numb once in a while, if you must. Then take a chance, and go a little deeper. Go way down deep inside. See what’s there. Take a look. Risk being vulnerable. ~ Melody Beattie

Forgiveness Meditation ❤️

Reflect for a moment on that quality we call forgiveness. Bring into your mind, actually into your heart, the image of someone for whom you have some resentment.
Take a moment to feel that person right there at the center of your chest in the heart center. And in your heart say to that person: “I forgive you for anything you may have done in the past, either intentionally or unintentionally, through your thoughts, words, or actions that caused me pain. I forgive you.”
Slowly allow that person to settle into your heart.
Don’t judge yourself for how difficult it is.
No force, just opening slowly to them at your own pace. Say to them: “I forgive you. I forgive you for the pain you caused me in the past, intentionally or unintentionally by your thoughts, your deeds, your words. I forgive you.”
Gently, gently open to them. If it hurts, let it hurt. Gradually open to that person. That resentment, that incredible anger, even if it burns, ever so gently though. Forgiveness.
“I forgive you.”
Let your heart open to them.
It is so painful to hold someone out of your heart.
“I forgive you.”
Let your heart open just a bit more to them. Just a moment of opening, of forgiveness, letting go of resentment.
Allow them to be forgiven.

Now, opening more to forgiveness, bring into your heart the image of someone from whom you wish to ask forgiveness.
Speak to them in your heart. “I ask your forgiveness for anything I may have done in the past that caused you pain, either by my thoughts or my actions or my words. Even for those things I didn’t intend to cause you pain, I ask your forgiveness.”
“For all those words that were said out of forgetfulness or fear. Out of my closed-ness, out of my confusion. I ask your forgiveness.”
Don’t allow any resentment to hold yourself closed, to block your reception of that forgiveness. Let your heart soften to it. Allow yourself to be forgiven.
Let yourself be freed.
Let that unworthiness come up, that anger at yourself-let it all fall away. Let it all go.
Open to the possibility of forgiveness.
“I ask your forgiveness for whatever I may have done in the past that caused you pain. By the way I acted or spoke or thought, I ask your forgiveness.”
It is so painful to hold yourself out of your own heart.
Bring yourself into your heart. Say “I forgive you,” to yourself. Don’t reject yourself.
Using your own first name, in your heart say, “I forgive you.” Open to that. Let it be. Make room in your heart for yourself.
“I forgive you.”
All those resentments, let them fall away.
Open to the self-forgiveness. Let yourself have some space.
Let go of that bitterness, that hardness, that judgement of your self.
Say, “I forgive you.” to you.
Let some glimmering of loving-kindness be directed toward yourself. Allow your heart to open to you. Let that light, that care for yourself, grow.
Self-forgiveness.
Watch how thoughts of unworthiness and fears of being self-indulgent try to block the possibility of once and for all letting go of that hardening.
See the freedom in self-forgiveness. How can you hold on to that pain even a moment longer?
Feel that place of love and enter into it.
Allow yourself the compassion and care of self-forgiveness. Let yourself float gently in the open heart of understanding, of forgiveness, and peace.
Feel how hard it is for us to love ourselves. Feel the pain in the hearts of all those caught in confusion. Forgive them. Forgive yourself. Let go gently of the pain that hides the immensity of your love.
Let yourself love and be loved.

Adapted from A Forgiveness Meditation ©1991 Stephen Levine

Peace Prayer of Saint Francis

Lord, make me an instrument of your peace:
where there is hatred, let me sow love;
where there is injury, pardon;
where there is doubt, faith;
where there is despair, hope;
where there is darkness, light;
where there is sadness, joy.

O divine Master, grant that I may not so much seek
to be consoled as to console,
to be understood as to understand,
to be loved as to love.
For it is in giving that we receive,
it is in pardoning that we are pardoned,
and it is in dying that we are born to eternal life.
Amen.

There is freedom in forgiveness. 

I forgive you, and I forgive myself, and I am free. ❤️

Focus Your Energy✨

On By Heather Wiest

I decided many years ago to ditch the Post-it® notes and reduce the reminders. For decades, I thrived on structuring my days and completing tasks deemed important. My practice of yoga kept encouraging me to let go of control, to let life flow naturally — just like with the breath. So, I gave up the lists. I began to really see and sense what mattered most in the moment. I became more present and alive. Situations seemed to unfold better, and I actually accomplished some extra projects along the way! Yes, I also completely spaced an important appointment — that ended up rescheduled for the perfect time! 😊 I am learning to trust Divine nudges and timing, and to focus my energy.

“There is a time to be open, almost unfocused, as we take in what the world, the universe, is showing us. There is a time to get out of our heads and quietly take the journey our hearts lead us into — following with the openness and wonder of a child. But there also comes a time to aim our attention and focus our energy on what we want to accomplish. Instead of floundering with scattered thoughts and possibilities, we choose one, then act on it. We stay in step with the natural rhythm, but we’re pulling our scattered attention together and focusing it as part of that rhythm. To do that, we may have to work through or push away inner distractions. Moving through our inner obstacles enables us to accomplish our goal — whether that’s a task, a particular piece of work, or learning a new hobby. Is there something you want to do? Is your heart urging you to learn something, accomplish something, go somewhere, do something? Make it a goal. Focus your energy.” ~ Melody Beattie

What is the fire in your heart that has become dim, because you’ve been consumed with day to day life? Let go of the minors, and focus on the majors. Intend to make a difference in this moment. As we say in yoga, the energy flows where the attention goes! ✨

“When we focus our energy towards constructing a passionate, meaningful life, we are tossing a pebble into the world, creating a beautiful ripple effect of inspiration. When one person follows a dream, tries something new or takes a daring leap, everyone nearby feels that energy; and before too long they are making their own daring leaps and inspiring yet another circle.” ~ Christine Mason Miller

Focus Journaling Questions inspired by Elena Mironov

✭ If your life is busy right now, WHAT is keeping you busy? Is this still important to you?
✭ What IS actually important to you?
✭ Is what you’re doing a source of fulfillment, or are you just in a constant habitual or reactive state?
✭ Are you putting your energy into something that is helping you grow–evolve–develop into a higher version of you?
✭ Are you letting distractions carry you off track? Are you tired or unmotivated?
✭ What gives you a sense of meaning and a feeling that you’re helping–contributing–giving back?
✭ What would you like to change right now?

Focus your inner fire and energy and take that daring leap! 🔥

You must learn poise, soul-balance and poise, in a vacilating, changing world. Claim My power. Use it ceaselessly. You cannot ask too much. As long as you get back to Me and replenish after each task, no work can be too much. My Joy I give you. Live in it. Bathe your Spirit in it. Reflect it.

God Calling: Relax, January 15

May you go with the natural flow, yet focus your energy. Pursue your heart’s passion. Make a difference in this world. You are strong & capable of ANYTHING! ❤️

dsc00520

Turn It Around ⏎

On By Heather Wiest

Pratipaksha Bhavana (pronounced Prah-tee-pak-shah Bhah-van-ah) is a meditation practice based on the yoga teaching that says, “When disturbed by negative thoughts and feelings, cultivate the positive.” (Yoga Sutra 2:33)

It’s a personal inquiry practice that helps us change our attitude rather than hoping to change the situation or the people involved. We realize that changing the situation may not be possible, but rather, we witness that changing our attitude initiates an internal shift. Pratipaksha Bhavana is a simple and direct way of keeping our mindset positive and our hearts open. 

It is important to acknowledge our thoughts, emotions and sensations felt, even those that seem unpleasant or negative. However, it’s even more important to nourish, water and feed the thoughts and feelings we desire to take root and grow.

Do you feel fear? Cultivate courage. 

Anger? Cultivate love.

Sadness? Cultivate joy.

What is a negative thought or feeling you would like to transform into something positive? 

Negative thought or feeling: ___________________________________________.

Positive thought or feeling:  ___________________________________________.

Try substituting not just a word, but a whole scene or action. Bring in all of your senses. What do you see, hear, touch, smell, and taste… 

What symbol represents the positive thought or emotion you are cultivating? This could be a person, place, an object, or image. Imagine the person, place, object or image by visualizing or sensing with your mind’s eye…

This meditation teaches us to exchange negative thoughts and feelings for positive ones. We can reinforce this by breathing in and out the positive to counteract the negative. This emphasizes the uplifting shifts, enabling them to take root quickly and efficiently. Furthermore, this nurtures our capacity to respond constructively and mindfully in a regulated (versus reactive) manner to people and situations. We can turn it around. ⏎

Breathing in, internally say “I am…” 

Breathing out, internally say the positive trait or quality with sincerity. 

Repeat three more times… 

Feel the shift in your thoughts, beliefs, feelings, actions and reactions.

Summing it all up, friends, I’d say you’ll do best by filling your minds and meditating on things true, noble, reputable, authentic, compelling, gracious—the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse. Philippians 4:8 MSG