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2023 February Audio Meditation
This month, we continue the theme of how we are in relationship with everything around us. This meditation is an invitation to sense into the presence of the environment around you, noticing how your radiating presence contributes to this environment even as its presence, and all that comprises it, touches you.
Please remember never to listen to these audio meditations when driving or operating dangerous machinery…

2025 January Meditation
As we begin a new year of audio meditations, we also begin a new set of themes for the year. We’ll explore stillness and timelessness, along with the centrality of choices, frequencies, and possibility as the year moves along. For this month’s meditation, I invite you to find that place of stillness inside that is both a refuge and a resource, a quality of deep quiet and the experience of just being…
Here’s the audio version:
If you’d rather listen while having nature photos, here’s the YouTube version:

778th Week: Foreground/Background Dynamics Revisited
A while back (764th Week’s practice), I wrote about choosing frequencies and engaging practices that make that process more fluid. Another helpful approach is to cultivate an awareness of the “foreground/background” dynamic that is present in every moment. Whatever is in the foreground of your awareness, there is likely to be something different in the background.
One way to think about these foreground/background dynamics could be the distinction between moments of upset in the foreground and an awareness of the present-day observer in the background. The observer is the part of us that notices what we experience and is able to make choices about what to do with what we notice. In this case, we’re exploring finding ways to shift from the foreground upset to a background of a more regulated quality, if that’s what you choose to do.
Drawing on an awareness of foreground/background allows more choice about whether you want to continue with the focus of your attention and experience or if you want to shift frequencies to something else that you may find in the background. For example, you may be upset over a news report you just heard, with your body tense, fear in the foreground, and thoughts of what terrible things might unfold. These responses are natural in these times, but you don’t need to live there. Once you notice how distressed you are, it’s possible to become curious about what might be in the background. Perhaps you notice a quality of quiet, or ease, internal steadiness, or reassurance of some kind. This doesn’t mean you are ignoring or denying issues that are realistically upsetting. Instead, it means that you will be able to respond more coherently if you aren’t caught up in the activation related to them.
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766th Week: Cultivating a Sense of Humor
During the process of putting together my breakfast smoothie for tomorrow morning this evening, I suddenly noticed that I had the face of a cat in my face, paws of more than one cat all over the kitchen counters. I’m pretty strict about cats not being involved directly in my food preparation, but the person who stays with them when I’m out of town clearly has different rules than I do.
What struck me this evening was the depth of humor I inevitably touch into when the cats (I live with three of them) show up when I don’t expect them. The minute I realized that I had a cat’s head and paws in my immediate awareness, I noticed that I was spontaneously laughing and snuggling fur.
This got me to thinking about the benefits of cultivating a sense of humor over life’s inevitable glitches and moments of non-traumatic surprise. So many moments in any given day don’t go how we expect or want them to go. That doesn’t mean, though, that they can’t be moments of delight or fun.
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830th Week: Supporting and Cultivating Expressions of Kindness
I often listen to BBC news when I get a chance to do so, as their global focus offers an opportunity to become aware of what’s happening around the world. One of the themes that shows up constantly is how polarization and aggression seem to be in the forefront of so much human activity these days. It may always have been this way, but we now have access to knowing what’s going on in places we may never experience in person.
This current global situation brings to mind the importance of expressions of kindness, as well as a commitment to actively cultivate kindness in our everyday lives. Many of us remember the time when “random acts of kindness” was a subject that was often in the forefront of our awareness. For me, these acts of kindness not only benefit both the giver and the receiver, but they also benefit our collective human consciousness—that field of consciousness that contains everything that humans express and experience. We often talk about environmental pollution here in the physical world. It’s also helpful to remember that we are also in a collective psychic environment which is generated by our collective thoughts, feelings, beliefs, and responses. What we do individually immediately becomes part of this collective field.
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2024 December Meditation
Here we are, at the end of the year. Our meditation continues with focusing on your heart space and the process of radiating love to yourself, your world, and all who share this planet with you. It invites you, in part, to all forth our optimal relationship between humanity and all our earth-kin…
Here’s the audio only version of the meditation:
If you prefer to meditation with images from nature, here’s the YouTube version: