The WISDOM Podcast with Dorothy Zennuriye Juno
P R E S E N C E  | The WISDOM podcast  | S2 Bonus Episode 3

P R E S E N C E | The WISDOM podcast | S2 Bonus Episode 3

August 22, 2021

p r e s e n c e

The WISDOM podcast  S2  Bonus Episode 3

 

Here I offer the ways in which to think about presence during meditation and how to live in a state of presence in the moments of your life.

Presence teaches you how to willfully enjoy life’s moments, how to allow them in; to accept what they have to offer; to flourish in the experience of them, and to trust that everything by means of each singular moment is meaningful; each moment is significant.

 

When you practice presence, you become attuned to what is around you. You become more aware of the inward dwelling space of your inner being; and what allows you to witness yourself – your true nature – as the purest aspect of what you are.

 

Try this simple practice of presence for a moment with me. Close your eyes. Focus on your breathing. Soften into what you feel. Notice your heartbeat beneath the hand that you gently hold unto your heart center.

 

Presence is about joining in the moments of your life as they are already unfolding; and riding the wave of each moment; being one with them.

It is in this way that the practice of presence opens you. It draws you into the richness of the life you are living; and for seeing and experiencing more.

 

Sending you great love....

💜

Namaste🙏

 

More Spiritual Love, More P R E S E N C E...

Watch the Video: The New Consciousness

The Spiritual Practice of  p r e s e n c e  [ The WISDOM podcast S2 E23]

The Practice of P R E S E N C E  [The WISDOM BLOG]

The Ultimate Self-Love Toolkit

Visit The School of WISDOM here

Check out my Free Online Course: The Four Essential Principles of Meditation

 

A generous 'thank you' to Audio Engineer, P. Kirpikau  radioplato

Podcast Theme Music: 'Aura' from the Album, Illuvia by Eternell  www.eternell.net/album/illuvia

 

The Four Essential Principles of Meditation - Part Three: WILL  | The WISDOM podcast  | S2 E66

The Four Essential Principles of Meditation - Part Three: WILL | The WISDOM podcast | S2 E66

April 25, 2021

The Four Essential Principles of Meditation

Part Three:  W I L L

The WISDOM podcast  Season 2  Episode 66

 

In this episode we dive in to part three of a four-part series of the essential principles of meditation.

 

Whether you meditate daily or every once in awhile; whether you are looking to return to a regular practice that you once cultivated, or deepen the experiences you have, you shall as you embrace each of these four principles, have all that you need to witness and know one of the most experiences of life.

Let these four essential principles be the pillars of your experience, both in meditation and also what you live in daily life for each of these will serve you in the best possible way; to live awake, to be present to the moments of life that exist for you; and to witness using all of your senses.

 

This third essential principle is so very important for your practice. It sets the tone for what you will experience without pressure or expectation. Will guides the mind and the heart. It is a powerful representation of how you manifest and co-create your life and it offers much abundance to the experience that you will have during meditation.

 

W I L L is the language of your heart’s desire; of decisions that you make to guide and support you through all things. W I L L is the resolve you hold to see something of value and importance through to completion. It is will that ensures your success beyond intention for will is the dedication and pursuit that is needed to take an idea, a desire, an intention and to transform this into the physical material reality that you live.

 

Let W I L L be a demonstration of your inner peace; your desires revealed with love and for the betterment of your life.

 

 

 

Resources

* Reclaim Your Life: The Path to Living Awakened  [Podcast Episode] 

* The Six Secrets to Manifest Your Miracles  [Podcast Episode]

* 'I AM': A Manifesting Mantra to Begin Each Day With Love and Gratitude  [YouTube Video]

* Peace Unto Me: A Reflective Contemplative Meditation [Guided Meditation]

* The Wisdom Archives [Meditation Library]

The School of WISDOM  [Get the FREE Course here!]

* Video 3 - W I L L

 

 

Sharing the wisdom and beauty of divine love with you...

Namaste!

love, dorothy

 

If you have a question or if you would like my guidance or help, please reach out to me:  dorothy@dorothyratusny.com

 

Find all Episodes of The WISDOM podcast here  

Love in your inbox?  Subscribe to my weekly WISDOM Notes here

Visit me on social media💜 :  Twitter   Instagram  Facebook

 

 

A generous 'thank you' to Audio Engineer, P. Kirpikau  radioplato

Podcast Theme Music: 'Aura' from the Album, Illuvia by Eternellwww.eternell.net/album/illuvia

Accompanying Music: Eternell, 'Cove' (Underwater)

 

 

 

The Four Essential Principles of Meditation - Part Two: ALLOWING  | The WISDOM podcast  | S2 E64

The Four Essential Principles of Meditation - Part Two: ALLOWING | The WISDOM podcast | S2 E64

April 18, 2021

The Four Essential Principles of Meditation

Part Two:  A L L O W I N G

The WISDOM podcast  Season 2  Episode 64

 

In this episode we dive in to part two of a four-part series of the essential principles of meditation.

 

Whether you meditate daily or every once in awhile; whether you are looking to return to a regular practice that you once cultivated, or deepen the experiences you have, you shall as you embrace each of these four principles, have all that you need to witness and know one of the most experiences of life.

Let these four essential principles be the pillars of your experience, both in meditation and also what you live in daily life for each of these will serve you in the best possible way; to live awake, to be present to the moments of life that exist for you; and to witness using all of your senses.

 

Here in part two, we dive into allowing and the true benefit of being receptive; to be inclusive of your experiences - both in meditation and in all of life.

 

In meditation, allowing is the open awareness of all that you observe and witness in the absence of judgment. You can witness something and accept that it is already here in the physical world – unchangeable – and you can choose in the very next moment what you will bring into your life through your deliberate actions and the holding of presence as you focus inward; perhaps unto your heart center or your breath. Out of the present moment you observe yourself in calm – in now.

 

The principle of allowing teaches you to be inclusive; and to accept what you witness. The choices you make out of this moment empower you; to continue to observe; to learn, to seek greater understanding as when you may wish to sit with what emotions you are experiencing for a time and to take right action towards what is desired.

 

The teaching of this principle helps you to develop your ability to witness first; and then out of the ability to allow your experience you may then be guided out of this knowledge to choose based on what is right and best for you.

 

 

 

 

Resources

* Freedom to Love: A Prose Meditation [Guided Meditation]

* A Breath Meditation for Healing Pain [Guided Meditation]

* Finding Joy: A Prose Meditation [Guided Meditation]

* Peace Unto Me: A Reflective Contemplative Meditation [Guided Meditation]

* The Wisdom Archives [Meditation Library]

* The School of WISDOM [Get the FREE Course here!]

* Video 2 - A L L O W I N G

 

 

Sharing the wisdom and beauty of divine love with you...

Namaste!

love, dorothy

 

If you have a question or if you would like my guidance or help, please reach out to me:  dorothy@dorothyratusny.com

 

Find all Episodes of The WISDOM podcast here  

Love in your inbox?  Subscribe to my weekly WISDOM Notes here

Visit me on social media💜 :  Twitter   Instagram  Facebook

 

 

A generous 'thank you' to Audio Engineer, P. Kirpikau  radioplato

Podcast Theme Music: 'Aura' from the Album, Illuvia by Eternellwww.eternell.net/album/illuvia

Accompanying Music: Eternell, 'Birth of an Ocean'

 

 

 

The Five Best ‘5-Minute’ Mindfulness and Meditation Life Hacks | The WISDOM podcast | Season 1 Episode 15

The Five Best ‘5-Minute’ Mindfulness and Meditation Life Hacks | The WISDOM podcast | Season 1 Episode 15

February 2, 2020

 

the-five-best-5-minute-mindfulness-and-meditation-life-hacks-1.jpg

 

The Five Best '5-Minute' Mindfulness and Meditation Life Hacks

The WISDOM podcast  Season 1  Episode 15

with Dorothy Ratusny

 

TIMESTAMPS:

Podcast Intro:  0-2:10  |   The Science of Meditation and Mindfulness: 2:11 |  Meditation is... 4:52  | Meditation is... not:  5:22  |  One Benefit of Meditation: 6:21 |  The Satipatthana Sutta... 9:22  |  The 1st Best Life Hack for Your 5-Minute Mindfulness and Meditation Practice:  11:56   |  The Science and Rationale for Life Hack #1:  13:35  |  My Client Laura's 5-Minute 'door closed' Mindfulness Break:  14:32  |  Your 5-Minute sessions of Mindfulness and Meditation will Bring You Calm:  15:31  |  The 2nd Best Life Hack for Your 5-Minute Mindfulness and Meditation Practice:  17:13  |  The Science and Rationale for Life Hack #2:  17:55  |  The 3rd Best Life Hack for Your 5-Minute Mindfulness and Meditation Practice:  18:56  |  The Science and Rationale for Life Hack #3:  20:44  | The 4th Best Life Hack for Your 5-Minute Mindfulness and Meditation Practice:  21:30  |  The Science and Rationale for Life Hack #4: 23:25  The 5th Best Life Hack for Your 5-Minute Mindfulness and Meditation Practice:  24:28 |  The Science and Rationale for Life Hack #5:  25:02  |  Meditation and Mindfulness Resources (my gifts to you):  26:27  | Next Week's Episode Sneak Preview!  27:58  | Podcast Outro:  29:35

 

The science of Meditation and Mindfulness reveal how effective a short 5-minute practice can be for controlling anxiety and reducing one’s perception of what is stressful, for feeling relief and comfort, for reclaiming presence, for focusing the mind and lengthening attention span, for positive emotional health and enhanced self-awareness; and for gaining a different or more accurate perspective. Stress reduction is one of the most common reasons why people practice meditation and mindfulness.

TRUTH SERUM:  Mindfulness allows you to appreciate life for its singular moments and for the act of being in the present.  Meditation is the act of focusing your attention - your awareness - onto a single object (or a process such as your breathing) in this moment as both an experience and a process of being mindful.  These two practices are interchangeable; and they become a new way of experiencing life as you live it - in each moment.

A-HA MOMENTS:  Every moment is precious.  What is most important is what you choose because this is reflected in how you feel and what you do.  The real purpose of mindfulness and meditation is to have a practice and a way of life - in which you experience the present moment - fully

PRACTICAL WISDOM: Meditation may be formal or informal.  Informal meditation is mindfulness.  There are different practices of formal meditation based on different philosophies and customary rituals; the common element of which is sitting or lying in a comfortable posture while attending to one's awareness; and to focus the mind typically onto a single point or object; returning the mind to this point each time that it may wander.  Meditation becomes a practice of observing the present moment and training the mind to focus where you choose to place attention.

 

Especially if you are new to these practices or if you are wishing to develop a habit of mindfulness and meditation as a regular part of your life; these 5-minute life hacks will enrich your present moment experiences, offer insight, enhanced awareness - and build the habit of holding presence - in each moment that you choose this.

"Living attentive to the moment-by-moment experiences of life unfolding allows you greater control of what you are living - here and now."

- dorothy ratusny

Every moment is precious.  What is most important is what you choose because this is reflected in how you feel and what you do.  The real purpose of mindfulness and meditation is to have a practice and a way of life - in which you experience the present moment - fully.  Remember that each conscious breath that you attend to fully - is a mindful momentMindfulness allows for a greater appreciation of 'what is'; of awareness and attention to life's abundance and simple pleasures; to being discerning of aspects of yourself such as your breath, your mood state, and the thoughts that you hold; your posture and other self care practices that nourish the self.

 

Further, when you experience several mindful moments linked together; for example, your attention focused on an object of your choosing (a candle flame, a cloud formation in the sky, gently moving) or an experience of conscious breathing – these become a source of brief meditation – “The conscious deliberate act of holding attention onto a particular point of focus.”  When you notice when your mind wanders from where you have placed your focus and as you are able to return your attention at will, this 5-minute mindfulness practice becomes an example of formal, artful meditation

Meditation is not the absolute holding of attention without disruption but rather the practice of focused attention and awareness by choice.  You choose a point of deliberate focus in which to hold attention onto, but you also recognize that your mind will move from this focus.  This is the habit of the mind; to attend to new thoughts and to be distracted onto thinking of the past and future.  Your awareness of this becomes your cue for resuming your focus; for placing your attention onto something new.  The idea of meditation is that you direct your mind deliberately where you wish to hold attention and to simply observe what you notice in doing so. 

One benefit of meditation is to develop the practice of focusing your mind; to improve your ability to hold attention where you have chosen and for as long as you choose.  Meditation reminds you that you choose what you think about and how you direct your mind to think.  This is also from where we explore the idea of being rather than doing.

 

Mindfulness allows you to appreciate life for its singular moments and for the act of being in the present.  Meditation is the act of focusing your attention - your awareness - onto a single object (or a process such as your breathing) in this moment as both an experience and a process of being mindful.  These two practices are interchangeable; and they become a new way of experiencing life as you live it - in each moment. 

Two questions that you may wish to ask yourself to assist in your experience of both mindfulness and meditationAm I being mindful? and What can I choose to meditate upon?  When you ask these questions of yourself daily, it will make the difference between living far more of your life, aware and awake.

 

Just before we dive in to this list, I'd like to reiterate what mindfulness and meditation is.  Mindfulness is: present moment awareness.  It is bringing an attitude of curiosity and observation to what you notice.  Mindfulness is what allows you to experience the present moment, and to live each moment fully in the experience of it; as it is - and not preoccupied or distracted by the thoughts in your mind.  This allows you to enjoy life even more. The benefit to living more of your life with mindfulness and present moment awareness is a richer experience; presence in observing what 'is' - being an active participant in your life, and being privy and aware of more because you are fully attentive.

  • In the Satipatthana Sutta which is one of the most celebrated and widely studied discourses in the Pāli Canon of Theravada Buddhism, acting as the foundation for contemporary vipassana meditational practice, the Buddha's use of the word sati means 'attention' in exactly the way that a modern cognitive therapist would describe the word.  Sati is the conscious perception and evaluation of something; such as discriminating right from wrong.  In the Suttasati  is linked to the word atapi which means 'strong intention'; and which implies purpose and goal-directed behaviour.  So when we think about modern day mindfulness, and if we want to consider its true roots and meaning; mindfulness is the ability to hold attention purposefully, to help us make right decisions and to be attentive and aware in our lives. 

 

Meditation may be formal or informal.  Informal meditation is mindfulness.  There are different practices of formal meditation based on different philosophies and customary rituals; the common element of which is sitting or lying in a comfortable posture while attending to one's awareness; and to focus the mind typically onto a single point or object; returning the mind to this point each time that it may wander.  Meditation becomes a practice of observing the present moment and training the mind to focus where you choose to place attention.

 

"You choose your reality based on what you decide to think about and what beliefs you hold.  This makes life an ever consistent source of co-creating."  - dorothy ratusny

 

As we go through this list, perhaps it will inspire for you the simplicity of these practices and for how each offers much in revealing how life can be a series of moments; many of which are sacred and special because of your awareness of them.

 

Let’s look at the list:

Here Are The Five Best Life Hacks for Having a 5-Minute Mindfulness and Meditation Practice.

1.  The 1st Best life hack is to create space in your day for 5 minutes of Mindfulness and Meditation and commit yourself to this

When does it feel most helpful to take some deep conscious breaths or to close your eyes for 5 minutes and practice formal meditation? When would you most benefit from a mindful presence - of being deliberately attentive to what you notice and are aware of.  When would be the best time for meditation - in which you sit or lie comfortably for 5 minutes or longer holding awareness and attention onto a point of focus; or being guided through a meditation practice?

At first you may wish to set reminders in your phone that guide and direct you to this. When your alarm indicates it is time for a 5-minute practice perhaps this will be something that you look forward to as a healthy reprieve and a means of bringing your focus into the present.

Here is the science and the strategy for this life hack:  Making mindfulness and meditation a habit happens when you deliberately build it into your daily routine.  It's most helpful if you can schedule: (1) the optimal time(s) of day for these practices and (2) Your 5 minutes of mindfulness and meditation act as helpful impromptu strategies often when you need it most - to decompress, to feel calm and centred in your body in the present, or to relieve an unpleasant feeling or mood state; and to improve cognitive focus. Just remember that all you need is 5 minutes and without expectations.  Rather, allow yourself to take in the full experience and whatever it offers you.

One of my clients - a busy family lawyer - closes her office door at the same time each day.  At first, Laura hung a sign on her door to let her associates and support staff know that she was meditating.  After a time, her colleagues came to expect that her door would be closed at 3 pm each day.  Laura began to receive positive feedback, as others noticed that she was calmer and seemed happier after her daily meditation session each afternoon.  Laura noticed that her focus was better when she resumed her work after brief sessions of mindfulness meditation (Current research also supports this). And it wasn’t long before her 5-minute practice became a 15-minute ritual that was her self-ascribed daily dose of calm and perspective that she has found most enjoyable.

Your 5-minute (and sometimes longer) sessions of mindfulness and meditation will bring you calm and relief.  It will help re-frame you perspective - especially if you live a busy and often 'stress-filled' life.  If you want to experience the greatest benefits of mindfulness and meditation, commit to a 5-minute regular practice that you carve out time for each day.  Set a daily reminder in your phone so that you can pause whatever you are doing for this practice.  Like Laura, who managed on most days to commit to her 3 pm alarm when it sounded - it became something she looked forward to and it did wonders for her mental and emotional well-being.

Scheduling a 5-minute practice at different times throughout your day offers you a simple reprieve; a chance to focus inward; and to take in your surroundings with greater awareness.  There is nothing that you need to do further.  Mindfulness and meditation are not tasks that you can accomplish, but rather they are ways of being; of having awareness and presence of living fully of this moment. 

Your 5-minute meditation and mindfulness practice becomes a regular part of each day (and your life) when you make the commitment to yourself for this.

 

2. The 2nd Best 5-Minute Mindfulness and Meditation life hack is this: When you feel anxious, stop and breathe.  See if you can pull yourself out of whatever you are doing for 5 minutes and be attentive to your breath, to soothing yourself with your breathing.  This becomes a habit more easily as you remind yourself that a 5-minute mindfulness or informal meditation practice is a way to reset; to gain perspective; and to have a reprieve from what thoughts were the source of your stress.

The science and rationale behind this strategy is this:  In your 5-minute practice of mindfulness or meditation, the idea is to be aware and attentive in this moment.  The purpose of meditation and mindfulness is not to halt your thoughts or keep your mind strictly focused.  Rather, it's about holding presence to your experience.  Holding attention unto your breath is quite likely the simplest way to bring your attention fully into the present moment; as you breathe holding your focus onto your breath and observe what sensations you witness as you experience yourself breathing. It will serve you well to have more than one 5-minute mindfulness break each day; and to stop for a moment and be mindful whenever you feel overwhelmed or any other challenging emotion.

 

3.  A 3rd Best life hack for developing a regular 5-Minute Mindfulness and Meditation practice is to choose an activity that you do regularly; such as eating, exercise, walking, taking public transportation or as you commute to work - and practice mindfulness of this specific activity for 5 minutes each day for a week.  In fact, if you wanted to ensure that your mindfulness practice becomes a life long habit, you can continue in the practice of mindfulness of a particular activity and to observe what is noticed for a minimum of 2 months (actually 66 days to be exact) because that is what the research has suggested that this is the amount of time that is needed to develop a longstanding habit. Practising mindfulness of the everyday experiences and activities of life will help you to apply this practice as a way of being.

You may choose a different activity each day to be mindful of, in order to contemplate what it means to have greater awareness.  Notice how your mindfulness practice of this activity makes it richer, more intensely beautiful, and how you may feel as you are fully engaged in what you are doing, thinking, and experiencing.  For example, if you bring awareness - mindfulness - to your workout at the gym, are you more deliberate and focused in what you are doing? Do you notice your muscles working and how this feels?  Are you less distracted in those 5 minutes of mindfulness?

The science and rationale of this strategy:  Your present moment awareness of an activity allows you to notice and learn more; it means that you are more attentive to yourself and your surroundings which allows for heightened feedback about this experience.  Notice how your mindfulness practice of an activity allows for a more enjoyable experience of it; and with purposeful results.  You may find yourself choosing to be mindful in more ways throughout your day. Notice as you do so what happens.

 

4.  A 4th Best life hack for your 5-Minute Mindfulness and Meditation practice is to train yourself to live mindfully by asking questions that will raise your consciousness.  Ask yourself the questions: "What do I need in this moment?" and "What would allow me to feel happiness now?" and then just pause, sitting in the space of silence as your answers come from within you, rising up to the surface to meet your question. Your answers lend to a mindfulness practice that directs your attention inward; to assess your needs and allow you to make informed choices in the moment so that you may best provide yourself with what you need.  You may feel depleted in your inner resources if you are always giving to others; but also if you focus on productivity and achievement at the expense of replenishing your self.  Practice asking questions to become mindful and to formally meditate upon, as a way of introducing calm and relaxation, self-care and greater well-being.  Discover what simple and often nourishing solutions you can give yourself because of your mindful awareness and in being reflective upon what is needed. I’ll leave a link here to a pdf that you can download for a set of questions that you can post where you can remind yourself of how specific questions can stir your awareness and open you to being awake and aware and in the present moment.

The science and rationale behind this strategy: When you ask yourself: "What do I need in this moment?" or "What would allow me to feel happiness now?" These questions unto themselves become the focus for your formal 5-minute meditation.  This will allow answers to surface that come from a deeper source within you and which reveal what is right and best for you in this moment.  The asking of your highest self can become a practice that you engage in often - particularly when you wish to solve a problem, for changing how you feel, for feeling comfort and support, and nourishing your being.

 

5.  Finally, a 5th Best way to Enjoy Your 5-Minute daily practice of Mindfulness and Meditation is to listen to a mindfulness led practice or guided formal meditation.  Whether you are new to mindfulness and meditation or an experienced guru, listening to others guide you in your practice will be helpful to engage your attention; as you focus on their words and instructions and as it is a helpful way to learn new ideas for your practice.

The science and rationale behind this strategy:  Allowing yourself to be guided through a 5-minute (or longer) meditation or mindfulness practice keeps things new and creative; it also gives you more experience; and you will always be learning more.

Many of the meditation apps offer free trial memberships, and unlocked free content.  Purchasing a subscription is a great way to take advantage of all of the content that they offer.  Having guidance in your practice helps you to feel encouraged in what you are learning and it is helpful to be exposed to different kinds of meditations and mindfulness practices which grow your confidence and ability Some of the most popular meditation and mindfulness apps are:  Insight Timer, Aura, Calm, and Headspace; and of course there is an unlimited library of meditation and mindfulness practices free on YouTube.  You may also find free mindfulness and meditation content on my website by visiting the Wisdom Archives.

 

Your ‘gifted’ and most special.... Meditation and Mindfulness Resources:

Why Taking A Deep Breath Feels Good: The Self-Healing Benefits of Deep Breathing

Your First Meditation With Me

In the Present Moment ...is Your Most Beautiful Life

 

 

Sharing the wisdom and beauty of divine love with you...

Namaste!

love, dorothy

 

 

 

Podcast Theme Music: 'Aura' from the Album, Illuvia by Eternell  www.eternell.net/album/illuvia

Accompanying Music: Eternell, 'Isla Nocturna' 'Shrine (30min)' and 'Exaltation' from the Album - "Illuvia"

A generous 'thank you' to Audio Engineer, Pavel Kirpikau for your incredible help!

 

 

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