Extend Love

I've spent this month contemplating love and receptivity, because my purpose on earth is to grow in love; my world needs more love. With more love, we could do away with war - we would have no prejudice, oppression, or violence of any kind. Everyone would have enough food because we would feed each other. We would care for the environment because we love our planet, and the animals, and our children too much to harm it. 

How, then, do I create more love in the world? I simply need to open my heart wide as often as I can, wider and wider, calmly throw open the door to love. And take note of the times when I close my heart down (when I remember the pain of not receiving love, try to protect myself from more pain, adopt a attitude that is unforgiving and narrow- “I won’t love because I wasn’t loved.”)

Love is energy. I can produce the energy of love and extend it to the world so that it grows out from me in ripples. We can never have too much love in the world, and I trust in love to save us all.

Agenda today:

1. Read "Mindfulness-Based Emotional Balance Workbook"

2. Practice mindfulness of breathing 

3. Review Essential Intentions

4. Choose goals and set intentions

1. Read "Mindfulness-Based Emotional Balance Workbook":

I'm reading again from the Mindfulness-Based Emotional Balance Workbook, by Margaret Cullen and Gonzalo Brito Pons (2015). I got it after realizing that mindfulness might be the key to gaining the equanimity I crave. This is supposedly an "8-week program for Improved Emotional Regulation and Resilience". I'm going to take it much slower than 8-weeks.

Today I'm beginning Part Two: The Program! Chapter 4 is Learning How to Pay Attention One Breath, One Sensation at a Time.

"Whether you're struggling with anxiety, anger, sadness, or fear, it's actually possible to feel relatively calm and collected, even amid these feelings. Attention is the key..."

This next week I'll work to train my attention using my breath and my body as the base or foundation for mindfulness. 

Attention is "taking possession ... in clear and vivid form, of one out of what seem several simultaneous possible objects or trains of thought. Focalization, concentration, of consciousness are of its essence. It implies withdrawal from some things in order to deal effectively with others..."

2. Practice mindfulness of breathing:

Breathing is a convenient anchor to train the mind in attention - it's more concrete, more physical, more experiential, and more neutral than feelings, thoughts, and emotions. And the quality and condition of breath is connected to emotion - you can regulate emotion by regulating breath.

Only with practice does this technique actually work, because it has to become a habit; you have to remember to use it when you really need it.

1. Settle: Relaxed but alert, spine straight, shoulders back and down.
2. Take 3 deep breaths, then return to normal breathing.
3. 3 - 5 minutes: Patiently and lovingly focus on the sensation of breathing in my belly, staying connected to the whole arc of the breath. When the mind wanders, bring attention back.
4. Reflect: What was the quality of my focus today? What changes to body and mind did I notice after this practice?

I will do this breath practice a few mornings this week.

3. Review Essential Intentions:

This week I'm reviewing and recommitting to my core values, and writing new intentions. I ask-

How do I define each of my values?

Why do I value them? Why is it so important to me?

What right action or good deeds do I intend each day?

How do I intend to live, to support and demonstrate my values?

When I turn my values into intentions, they become a pledge for action in the moment - they remind me of my deepest, most essential, most passionate reasons for leading a valuable life. It's vital for me to define my values and principles in a way that touches me at my core, and hone each one down to a phrase that will be useful, day in and day out.

I'm working at this a little each day:

I intend to have equanimity with my family, friends and community, and act in peace, staying calm and patient with people and problems, not obsessed with any thought, not acting in anger or aggression, because everyone deserves that basic respect and compassion, and peace generates love. 

4. Choose goals and set intentions:

Last week I brainstormed some wild and crazy ideas for the next 30-days, and today it's time to narrow it down a little, to the priority items that I could possibly focus on this next month. This isn't a list of the practical things I need to do this month; rather it's my top actions, studies, and growth goals that fit with the "taste" of this month of my life.

After I list my top goals for the next 30 days, I'm ready to set some intentions for action. I've written just two intentions, the ones I might act on today, and will write more later.

 

I intend to continue to practice and build simple health and physical resilience habits (drinking water, walking, better food choices, and care of my body), because these habits will help me to age gracefully, reduce the risk of diseases, be strong through the crises which will come, improve my mood, enjoy life, and care for my family for years to come.

 

I also intend to work at emotional and mental resilience skills (such as mindfulness, awareness, purpose, and community-building), because being able to adapt to stressors and bounce back from difficult experiences will allow me to be a wise, flexible, creative, hopeful, and positive leader for my family, community, and for the earth.