What can you notice today without adding a story? Meditation is not only about going inward. This is not about escaping life. It’s how you return to it. Learn how to extend your attention into sound, sight, touch, taste, and the living world around you—without judgment, agenda, or trying to change what is there. When was the last time you actually used your senses? Slow down. Listen to the bell until the last trace disappears. Look at what’s in front of you without naming, judging, or making up a story. Feel the air on your skin. Taste your coffee. Practice meeting the world, yourself, and other people as they are—not as your mind insists they should be.

Happy Father's Day to all of you who represent a father to someone special❣️ In honor of this day... Visiting my Dad one weekend a few years before he passed, I was in the shower (of course) when a flood of words and thoughts came rushing at me. I had to shut it down, get a towel and drip my way to my laptop where this came out. He thought I was out of my mind (which I was). But I got to express my love, respect, admiration and gratitude to him before he died🙏🏼 ***** My Dad loves me. He always has. He always knew he would. My Dad knows me. Better than I've known myself. He sees what I don't see. He believes in me. My Dad is patient. As he teaches me. As I make mistakes. As I learn. As I grow. My Dad is my security. He has fed me. He has carried me. He has stood beside me. My Dad is my stability. He is calm. He is predictable. He is constant. My Dad has an impeccable work ethic. Do your best. Then do a little bit more. It builds character. My Dad often held down two jobs. He gave his very best, and a little bit more, to provide for my Mom and me. My Dad has worked hard over his lifetime. So I could have what he did not. So I could have opportunity. My Dad is strong. He can do anything! He does what he has to do. He doesn't complain. My Dad is responsible. He lives simply and efficiently. He is self-reliant. My Dad is direct. He is to-the-point. He leaves no doubt of his intention nor what he thinks. My Dad is truthful. He knows his truth. He speaks his truth. He lives his truth by his example. My Dad is contemplative. His words reflect much thought. They are deliberate. They are meaningful. My Dad is a man of his word. He is dependable. His commitments take priority. My Dad has honorable virtues. High standards. High morals. He accepts nothing less. My Dad has integrity. He upholds his convictions. He will not compromise his values. My Dad is practical. He lets go of what is not useful. He does not look back with regret. My Dad is insightful. He perceives true intentions. He recognizes deceit.

Whenever I find myself in emotional pain, I call it "tuition"... the price I am paying for my "education". I have two choices: I am either going to get the education, or I will need to pay the tuition again. The education can be any number of things. For example: "That person is unsafe", or "I need to look at my motives", or "I need to think before I act". Sometimes, as when someone I love has died, the pain is inevitable: the grief I feel is a reflection of the depth of my love. But most times, that emotional pain is something I had a part in creating. The only things in this world that I can control are my behavior, my attention, and my intention. So, thinking this way strengthens my agency.

"There is no value in not having a boundary." Today I chatted about the idea of agendas and people coming at you with their own agenda, conscious, or unconscious. And each of us being very aware of any hidden agendas of our own and being as honest with ourselves as possible about that. Drop a comment or any questions or discussions.... it has the possibility of being a good Conversation. We are now up to 35 minutes and starting at 5:15 AM.

It is said that "Truth without compassion is cruelty"... your thoughts?