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Embrace Whatever Occurs

5/27/2013

5/26/13

Embrace Whatever Occurs
There is something deeply satisfying about a summer storm. The dramatic cloud formations; charcoal, ash, pearl and cotton.

Sometimes a great wind arrives with a wild mixture of cool and warm gusts, tossing branches and leaves; putting early summer flowers in disarray.

When rain falls, the drops will be surprisingly heavy and thick. Everything touched begins to glisten in the dark light. Deep heavenly rumblings may occur with startling electric exclamations, illuminating a universe, drinking.

Here is my choice in this moment. Close down with disapproval, disappointment or fear. Oh, I don’t like getting wet. Why can’t every day be “nice”? Thunder and lightning scare me.

So easy to cling to sunlit days of brilliant color and gorgeous blooms. This is something other, than that.

My mistaken belief says that I must armor myself against the unknown or the unpleasant. My negative thoughts are meant to protect me from pain, discomfort, or whatever danger may occur. Instead they become a dark veil, preventing me from seeing clearly; preventing me from drinking deeply, now.

If I open my arms to the majesty of this moment and embrace it all, how ecstatic I might feel. A doorway has opened to the unfolding of the universe and I have been invited. Shedding my cloak of aversion, I may enter.

Breathing in I am aware of the breath in my body.
Breathing out I am glad to be alive.

Breathing in I notice fear and aversion.
Breathing out I hold my aversion with compassion.

Breathing in I open to the majesty of this moment
Breathing out I embrace my experience.

Breathing in I look deeply
Breathing out I see with clarity

Breathing in I have arrived
Breathing out I am home.

May this information benefit you, those you love, and all sentient beings, everywhere.

-Ellen Adelman

© Ellen M. Adelman PhD 2013, all rights reserved (text and photo).

Mind Body Intelligence tm is a trademark of Ellen M. Adelman PhD and the Sage Healing Institute.

For more information visit www.sagehealinginstitute.com.© Ellen M. Adelman PhD 2013, all rights reserved.

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Mindful Eating

5/19/2013

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5/19/13

Mindful Eating

Fast food has become a way of life for many of us. Everyone knows that most of this food is not considered healthy. But “fast” is the pace of our lives, and we all run to catch up.

How and when we nourish our bodies is often defined by how little time we put aside to do so. Even those who refrain from burgers and fries, often feel pressed to eat in a considered or mindful way.

Just as we experience a disconnect between the food on supermarket shelves and the process of their cultivation in the fields; we also forget the link between how we feed our bodies and our resulting level of health. What is the effect of eating lots of processed or genetically modified foods? Does it make a difference if we don’t get the right proportion of carbs to protein to fats?

For many of us, it feels too burdensome and time consuming to consider.

If we begin to look at our physical beings as sacred entities to be cherished and cared for, we may start to change the way we feed ourselves. Engaging in mindful eating is a way of honoring the great gift we have been given; our bodies. It is an integral part of MBItm practice and helps us reduce physical and emotional suffering.

You may benefit from the following practice. To do so,you will need to set aside some time to eat, and relax into the experience.
You may notice feeling satisfied sooner and you may be surprised that you need less.

Breathing in I am aware of the breath in my body.
Breathing out I am aware of the food before me.

Breathing in I smell the aroma of the food.
Breathing out I notice thoughts about the food.

Breathing in I notice the colors, textures and patterns of the food.
Breathing out I am grateful for the bounty on my plate.

Breathing in I look deeply into my food
Breathing out I see sun, rain earth and clouds within each morsel.

Breathing in I take a bite into my mouth
Breathing out I relax into awareness of taste and texture.

Breathing in I experience delight.
Breathing out I swallow.

Breathing in I come back to the breath.
Breathing out I feel fulfilled.

May this information benefit you, those you love, and all sentient beings, everywhere.

-Ellen Adelman

© Ellen M. Adelman PhD 2013, all rights reserved.

Mind Body Intelligence tm is a trademark of Ellen M. Adelman PhD and the Sage Healing Institute.

For more information visit www.sagehealinginstitute.com.© Ellen M. Adelman PhD 2013, all rights reserved.

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Refreshment

5/13/2013

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Refreshment
When the sun is dancing on the leaves and blossoms are lit with some internal glow, we are invited to live in this moment.
Cares fall away with the errant breeze as we are drawn into the compelling cadence of life.
Just, in this mindful moment, birdsong tickles the ear and the blood sings in response. Now, again, and again; rhythmic melody without thought, a clear resonance; the sounds of the natural world.

We breathe with the grass and the sun and the endless blue sky; knowing without knowing. It just is. Even without words; especially without words, the suchness of it, is.

Trees populate this sanctuary. Willowy and thick. Graceful and strong; young, ancient, evergreen and deciduous; dripping with spring blossom or bud.
I bow to one behemoth and ask
permission to join.
Granted, he says.

Tenderly, I place my palms on the calloused bark. As I breathe in, the evergreens fill my nostrils with aroma. Energy begins to stream into my palms,
warm and tingling. I am filled with the essence of this tree-being; flowing like sap into my veins, filling me with life force, wisdom, and a deep gladness.
Right now. Right here.

And when the sharing is done, we come apart.
I bow again. My gratitude, Lord...

And when the long deep drink is over, a thirst for what is real has been quenched.

Glorious!

May this information benefit you, those you love, and all sentient beings, everywhere.

-Ellen Adelman

© Ellen M. Adelman PhD 2013, all rights reserved.

Mind Body Intelligence tm is a trademark of Ellen M. Adelman PhD and the Sage Healing Institute.

For more information visit www.sagehealinginstitute.com.

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Your Critical Witness

5/5/2013

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To Know and Love Your

Critical Witness

There are many aspects of ourselves living in our internal world. In MBI tm we call these “characters”. One very powerful character is known as the Critical Witness. This is the part of us who observes our thoughts, feelings and behaviors and offers a running commentary on same. The nature of this self-talk is usually critical and is often delivered in a harsh or even a demeaning tone.

Where does the Critical Witness

come from?

The psychology of the Critical Witness is easy to understand. Everyone needs an internal character who will observe and help us choose the right path. The development of this part of ourselves begins when we are toddlers.

As infants we are unable to get into much trouble, but as soon as we can crawl and walk, that changes. We go from a world of “yes”, where the smallest sign of need or want is cared for by Mom and Dad; to a world of “no.”

Toddlers can do lots of dangerous things like touch hot stoves or swallow small objects. Our young, inexperienced parents must begin to say “no” to us.

They often do so in loud and angry ways, because our behaviors frighten or distress them.

Some, more skillful parents are able to balance the “no’s” with affirmation and kindness. Those children have Critical Witnesses who are less harsh.

Who is the Critical Witness?

These young anxious parents are our template for the Critical Witness. We take them inside and keep them close, so that we can develop the ability to watch out for ourselves.

Deep down, most of us experience these critical observations as an expression of being seen and cared for by “someone”. This is important because we all want to be acknowledged and to be loved.

Yet, it is harmful to be constantly

evaluated in a negative way. It effects

our self-esteem, our ability to be present,

to take risks, to grow and to experience joy. We may even select friends and life partners who treat us in the same critical ways, because this is familiar and somehow comforting.

How Compassion Heals

We cannot simply “get rid” of the Critical Witness. That would be like putting our young, anxious parents out on the street. But we can help them grow up into kind, objective observers; someone you would call a very good friend; someone who is always available to help and guide you.

This transformed Critical Witness (CW) is called the Benevolent Witness (BW).
When we insist that the CW speak kindly to us, we invite that transformation. When we reassure our young anxious parents that we are okay, the CW calms down and can offer compassion back to our tender-hearted selves. The transformation begins!

Breathing in I am aware of the breath in my body.
Breathing out I am aware of my Critical Witness.

Breathing in I feel the sting of being criticized.
Breathing out I am calm and open.

Breathing in I invite mindful awareness to come
Breathing out I am held by my Benevolent Witness.

Breathing in I feel the concern of my young anxious parents
Breathing out I send them loving kindness.

Breathing in I reassure the critical part of myself
Breathing out I relax into compassion

Breathing in I am aware of the breath in my body.
Breathing out I am open to be loved.

May this information benefit you, those you love, and all sentient beings, everywhere.

-Ellen Adelman
© Ellen M. Adelman PhD 2013, all rights reserved.

Mind Body Intelligence tm is a trademark of Ellen M. Adelman PhD and the Sage Healing Institute.

For more information on Mind Body Intelligence classes, visit www.sagehealinginstitute.com.

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Welcome

Greetings and Welcome to the Sage Healing Institute Web Log. We will share interesting articles, mindfulness practices and perspectives to inform and inspire your daily practice!

Embrace Whatever Occurs

Mindful Eating

Refreshment

Your Critical Witness

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