In its simplest definition, meditation is a practice that involves focusing or clearing your mind using a combination of mental and physical techniques. Meditation is often praised for peace, clarity, stress relief, spiritual growth... BUT, what happens when that's not the experience? Many people don’t expect the unusual, scary, or even supernatural-type experiences that can emerge when they meditate deeply or intensely. We "clear our minds", but what is it that we're leaving room for? What is that space being filled with? **About 33% of people indicate experiencing negative/adverse effects with meditative practice* This is considered a statistically significant number** (JUMP to the bottom for positive/negative experiences surrounding this) Meditation was initially a religious practice but has made ground with individuals that don't consider themselves religious. It can be found across cultures and religions and dates back for thousand of years. 🙏Examples of Meditation in different religions/cultures/contexts: - Buddhist: Several different forms of meditation have their origins in Buddhism (which is considered both a philosophy and a religion, especially depending on the nation of origin). Theravadan meditation is more common in Southeast Asia, especially in India and Thailand. Zen Buddhist meditation originated in China, and different forms of it eventually evolved elsewhere, such as Japanese Zen Buddhist meditation. Tibetan Buddhist tantric meditation comes from the former nation of Tibet, now a region of China. Buddhism emphasizes mindfulness and insight to cultivate compassion and liberate from suffering. - Christian: Contemplation or contemplative prayer is a common practice in Christianity. Praying is often classified as meditation. *A note here: may be worth looking into the different Christian groups and their view/stance on meditation. - Islam: uses shikr (rememberance of God) and muraqabah (meditative reflection) for spiritual closeness - Judaism: offers meditation-like practices such as hitbodedut and Kabbalistic contemplation to deepen connection with the divine. - Guided: A nonreligious form of meditation can happen with several people or one-on-one. It’s a common technique in counseling, therapy and group support settings. - Osho: This form of meditation, also known as “dynamic meditation”, comes from India and has its roots in Hinduism. Breathing exercises are deliberate and forceful. - Sufi: Sufism is a branch of Islam, and meditation is a common practice among people who follow it. - Taoist: Like Buddhism, Taoism is also considered a religion and philosophy. It originated in China and is best known through the writings of its founder, Laozi (also spelled “Lao Tzu” or “Lao-Tze”). - Transcendental : This form of meditation comes from India. It involves using mantras, which are phrases or words people focus on and repeat aloud or in their minds. - Yoga: This is a physical form of meditation and exercise from India. It can take on religious and nonreligious forms.

To love your neighbor as yourself. And if someone slaps you on one cheek, turn the other cheek also. Love and forgiveness. That is, the two principles that Jesus Christ brought into the New Law, to fulfill the old law (contained in the 10 commandments). But how to love? And how to forgive? To love and forgive sounds vague. It sounds good in theory and we are delighted, especially by us, when we listen to the words of the priest at the church service. But in practice? How do we do it? And, especially, how to love our enemies? It works in church, especially when you listen to this exhortation. But after you leave? How do you do it? That you see someone and the feeling of hatred, doubled by fear, is instantly aroused... About seven years ago I found the answer in a book by Daniel Siegel, an author known especially for his works dedicated to the concept of mindfulness. I took from him an idea of ​​working with love and forgiveness, an idea that he also took from the Buddhists. I introduced love and forgiveness into a therapeutic program and, apparently, this program is one with the best results. All you have to do is reserve 10-12 minutes daily (at least two months, minimum 21 days) just for yourself. To work with yourself, in a ritual for your improvement (pretentiously said, for your transformation). Find a quiet place. Sit comfortably. Allow your eyes to close. Place your palm on your chest and imagine that you are holding your heart in your hand or touching it with your fingers. Whatever you want. Breathe calmly and peacefully. Let your body breathe as it knows how. Do not force anything. Imagine that you are holding a baby in your arms (maybe even your own child). Let yourself be enveloped by the feeling that arises (I have noticed that this happens to both women and men, even if they do not have children). Let this feeling grow. Then, think of a benevolent person in your life. Give this person love, using the following formulas (each formula is repeated three times, out loud or in your mind):

In the comments about cognitive distortions yesterday, @Tim Blacke added this insightfully deep reflection that I thought would benefit from its own post. He graciously gave permission to share his words here and I am so thankful. Please take a look!!! --Begin quoted text--- 🙌 Faith Without Transformation Becomes a Mask It is amazing how easy it is to show up in life with cognitive distortions — false ways of thinking that twist reality. Even more striking, people of faith often fall into these distortions because instead of allowing their faith to transform them, they use it to excuse themselves. ✖️ Instead of repentance, they hide behind “grace.” ✖️ Instead of growth, they say, “This is just who I am.” ✖️ Instead of correction, they claim, “Only God can judge me.” 👉 This is not faith; it’s self-deception wrapped in religious language. 🔎 Cognitive Distortions in Faith - 🙈 Spiritualizing avoidance: “God doesn’t want me stressed, so I’ll just avoid that responsibility.” - ⚖️ Minimizing sin: “It’s not that bad; at least I’m not as bad as them.” - 👿 Blame-shifting with theology: “The devil made me do it,” instead of owning choices. - 🕊️ Presumption: “God will forgive me, so I don’t need to change.” Each one distorts the Truth. They feel safe in the moment but lead to bondage, not freedom. 🌟 The True North of Faith Faith is never meant to be a hiding place for our excuses. It is the refiner’s fire that purges them. True faith does three things: ✨ Truth aligns the mind – Confronts distortions with reality. 💖 Virtue aligns the heart – Turns belief into action and habit. 🧠 Wisdom aligns the soul – Teaches us to live rightly before God and others. Anything less is counterfeit. 📣 The Call Pain, failure, and sin are not meant to be covered with excuses. They are meant to drive us into transformation. To walk by faith means: - Facing reality with courage - Confessing what is broken - Allowing God’s grace to reshape us into the likeness of Christ

Quiet Sundays....a day for reset at this household, though, it still often gets filled with different activities. We are often distracted by the different aspects of life (and sometimes actively avoid silence)--moving from one thing to the next, often times in reaction mode. Silence allows us a space to breathe, to take a step back and take on the next step with intention. Silence can offer so much. It can be peaceful and it can also be deafening. It can bring out things that we've avoided which can feel uncomfortable...but that discomfort can lead to attunement with what's there and that...that can lead to better action. The Power of Silence 🤫✨ - Mental Clarity 🧠💡 – Silence helps clear the mental clutter, making it easier to focus and make decisions. - Stress Reduction 🌿😌 – Taking a moment of quiet can lower stress hormones and calm the nervous system. - Boosts Creativity 🎨💭 – Without distractions, the mind has space to think, imagine, and problem-solve. - Emotional Awareness 💖🔍 – Silence gives you time to connect with your feelings and reflect deeply. - Better Listening 👂🤝 – When quiet, you’re more present and attentive in conversations with others. - Inner Peace 🕊️✨ – Regular moments of silence cultivate a sense of calm and grounding. 💬 Question to ponder and challenge to take on: When was the last time you embraced true silence, and how did it feel? Can you take 5 minutes today and just sit in true silence? What comes up? How does it feel?

🌿 Daily Habits for Spiritual Wellness 🌿 - Prayer--time with God, quieting oneself and listening, - Fasting--fasting from the things that separate us from God, from being more attuned with reality - 🧘‍♀️ Mindfulness/Meditation/– taking even 5 minutes to ground yourself - 📖 Reflection/Reading – spiritual texts, affirmations, or journaling. - 🙏 Gratitude Practice – naming 3 things you’re thankful for each day. - 🌞 Connection with Nature – walking, grounding, or simply enjoying fresh air. - 🤝 Acts of Kindness – giving, helping, or uplifting others. Question:✨ Which of these do you already practice? What’s one habit you’d like to add to your routine?