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2022 October Audio Meditation
We continue with our exploration of frequencies. This month, the focus is on curiosity and how curiosity tends to open us up more fully to experiences that come our way…
Here’s a YouTube version of the meditation, if you’d like to see images of nature.

811th Week: Tracking Frequencies, Avoiding “Adding Logs to the Fire”
I had a conversation recently with a friend who was agitated and highly distressed about the current political situation in the U.S. As I listened to them, I found myself wondering if they were aware of the qualities they were radiating into themselves and into the environment around them because of the intensity of their agitation. This got me to thinking about the power and importance of cultivating an awareness of the frequencies with which we resonate from moment to moment.
One of the practices I follow as best I can is to notice the tone and quality of my internal state and how that translates into what energy and qualities I radiate into myself and my environment. This doesn’t mean ignoring distress. If I feel grief and need to actively allow it to process and move through me, or if I feel outrage and need to act on behalf of what I want to support, that’s important too and can happen without generating additional activation.
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682nd Week: Meeting Surprises with Curiosity
During a recent vacation, I spent quite a bit of time snorkeling with local fish. People staying at the resort jumped as enthusiastically as I did into the custom of feeding the fish with leftover bread from meals. I enjoyed that process, along with simply floating amongst them, allowing the sea to rock me and offer a way of relaxing not readily available in my busy, urban life.
One day, a small boy apparently held his piece of bread too long and a fish jumped up and bit his finger. My first surprise… Read More “682nd Week: Meeting Surprises with Curiosity”

782nd Week: This Breath, This Moment
I ended last week’s practice with a suggestion to come back to the present moment and to this current breath as a way to manage some of the stress of this time in our collective lives.
One of the practices that I used to teach in the Somatic Experiencing® trainings was to invite people to notice how they “add fuel to the bonfires of activation”. Many of us have grown up in cultures that don’t focus on tracking how we allow our thinking to drag us hither and yon, an experience that generates enormous amounts of suffering. In this time of the coronavirus pandemic, it’s more important than ever to be able to notice when we increase our suffering by allowing our fear-generated thoughts to dominate our attention and experience.
One of the practices that can be difficult but is powerfully important is to hold the intention to come back to the present moment, to the breath you’re taking right now, and to focus awareness on this breath, on this moment. In terms of self-talk, one of the things that’s helpful to say while doing this practice is something along the lines of, “In this moment, right here and right now, I’m okay enough.”
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7l7th Week: Thinking with Your Heart
Sitting in Central Park listening to early morning birdsong, surrounded by the gift of lush green and inhaling the fragrance of Locust trees laden with their summer flowers, I find myself soaking it all in with a grateful heart. With so much strife and suffering in the world, these quiet moments with nature represent a powerful gift, a time of restoration and deep nourishment.
As I sit here, my thoughts turn to a conversation I had recently with a group of colleagues. We were talking about practices that enhance a focus on heart intelligence and heart perception, and how different a heart-based orientation is when compared to experiencing the world primarily through a head, or brain-based, orientation. Read More “7l7th Week: Thinking with Your Heart”