This meditation developed and presented by Tara Brach.


Recognize what is happening (roots of understanding)
Allow life to be just as it is (grounds of love)
Investigate with gentle attention (deepens understanding)
Nurture (awakens love)
After the RAIN (realizing freedom from narrow identity)


Dana Wyss Healing Arts
Breathe deeply, practice often, be well.
http://www.danawyss.com/

When we have difficult decisions to make, or difficult conversations to have, it can be so helpful to pause and align with our truest intentions and our deepest values before acting. This is a short practice that will guide you through doing just that, as you align with head, heart and gut before  reaching your conclusion. Wishing you clarity and peace as you move forward in this issue.

Dana Wyss Healing Arts
Breathe deeply, practice often, be well.
http://www.danawyss.com/

When stressed, worried or anxious, our heart and breath rhythms are moving out of sync, continuing to give the brain messages that all is not well. If we can pause as soon as we notice we're experiencing distress, we can use our attention and our breath to create coherence. With practice, we can do this quickly, reducing the time we spend in suffering and wasted energy.

A few weeks ago, I introduced the Quick Coherence Technique to get you started in a brief coherence practice. If you've been working with that for awhile, you're likely ready to add some time and an additional step to your practice. (If not, please go back to that post and begin there, returning to this page after a few weeks of regular practice.) Today we'll be working with the Heart Lock-In Technique, and the song above will play for up to 28 minutes, so you can begin to steadily increase the amount of time you spend in practice. Start with 5 minutes, twice a day, and add a minute or two every week, until you are consistently practicing for 20 minutes a day.

1) Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your
heart or chest area, breathing a little slower and deeper than usual.
Find a balanced rhythm with your breath: breathe in for a count of 5, breath out for a count of 5.

2) Make a sincere attempt to experience a regenerative feeling such as appreciation or care
for something or someone in your life as you continue to breath in and out of the heart area.
(You might try to re-experience the feeling you have for a pet, a special place, someone you love,
or focus on the feeling of calm or ease.)

3) Radiate that renewing feeling to yourself and another/others. You can offer this renewing feeling back to the being or place that helped you create the feeling, to someone in your life who needs positive energy in their lives, or to all beings everywhere. Sharing your renewing feeling with others benefits them, and especially helps recharge and balance your own system.

Practice daily, and then let me know what changes you begin to notice! I'd love to hear from you.
Practice, and all is coming.


Dana Wyss Healing Arts
Breathe deeply, practice often, be well.
http://www.danawyss.com/

This simple and beautiful guided meditation touched me when I first heard it some years ago. I've found myself sharing it several times with individuals in the past few weeks, so am sharing it here in case some of you out there need to hear it, too. Lie down, make yourself comfortable, and remember...


Dana Wyss Healing Arts
Breathe deeply, practice often, be well.
http://www.danawyss.com/

When stressed, worried or anxious, our heart and breath rhythms are moving out of sync, continuing to give the brain messages that all is not well. If we can pause as soon as we notice we're experiencing this, we can use our attention and our breath to create coherence. With practice, we can do this quickly, reducing the time we spend in suffering and wasted energy. Here is a simple technique, called Quick Coherence Technique,  that can help to create that coherence relatively quickly. The more often you practice, the easier it will be to create coherence and calm in a jiffy, even when starting from states of high anger or anxiety.

1) Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your
heart or chest area, breathing a little slower and deeper than usual.
Breathe in for a count of 5, breath out for a count of 5.

2) Make a sincere attempt to experience a regenerative feeling such as appreciation or care
for something or someone in your life as you continue to breath in and out of the heart area.
You might try to re-experience the feeling you have for a pet, a special place, someone you love,
or focus on the feeling of calm or ease. Continue this for the length of the song, or restart
the song for a longer session.


Dana Wyss Healing Arts
Breathe deeply, practice often, be well.
http://www.danawyss.com/