Brief Meditations

Sometimes you may be too busy to meditate.

That's when you do a brief, or very brief practice.  Brief means five minutes and very brief can be as little as one minute.  Even one minute can be worthwhile.

This practice is especially helpful if you have insomnia.

• Decide on how much time you can use
• Sit, stand or lie down
• Open or close your eyes
• Focus on your breathing for the amount of time you have
• Stop

That's all there is to it.  Of course a longer amount of time is preferable, but even the busiest of people  can spare one minute.

Affirmations

Affirmations are positive thoughts.

This is a group of affirmations we have discussed recently.  They are spoken aloud, or silently, and are directed to yourself.

Practice saying this twice in the morning and twice in the evening.

You are good
You are fine
You are sweet
You are beautiful
You are smart
You are delicious

The Yiddish version is

Du bist a gutte (guh te)
Und a feine (fie neh)
Und a zisse (zee suh)
Und a shayne (shay nuh)
Und a kleeger (klee gur)
Und a batampte (bah tomp teh)

Progressive Muscle Meditation

Find a quiet place to relax. Turn off your phone and dim the lights. This is your time...a time for complete and utter relaxation.

For this relaxation, you can either sit or lie down. Just make sure that you are warm enough, and that you are comfortable. Let your hands rest loosely in your lap, or by your side. Now close your eyes.

Become aware of your breathing, and notice how your abdomen rises and falls with each breath...

Now take a long slow deep breath in through your nose, all the way down into your stomach. Hold the breath for just a moment, and then exhale through your mouth. Allow your breath to carry away all stress and tension as the air floods out of your lungs.

Take another slow breath in through your nose. Fill your lungs completely. Hold it for a moment...and release the breath through your mouth. Empty your lungs completely with your out-breath.

Take a third deep breath in. Hold it for a moment, and then let it go.

Feel that your body has already undergone a change. The tension in your body has begun to loosen and subside.

Now take a long slow deep breath in through your nose, all the way down into your stomach. Hold the breath for just a moment, and then exhale through your mouth. Allow your breath to carry away all stress and tension as the air floods out of your lungs.

Take another slow breath in through your nose. Fill your lungs completely. Hold it for a moment...and release the breath through your mouth. Empty your lungs completely with your out-breath.

Now let your breathing rhythm return to normal...and relax....

During this relaxation I will ask you to tense various muscles throughout your body. Please do this without straining. You do not need to exert yourself, just contract each muscle firmly but gently as you breathe in. If you feel uncomfortable at any time, you can simply relax and breathe normally.

Bring your awareness to your feet and toes. Breathe in deeply through your nose, and as you do, gradually curl your toes down and tense the muscles in the soles of your feet. Hold your breath for just a few seconds and then release the muscles in your feet as you breathe out. Feel the tension in your feet wash away as you exhale. Notice how different your feet feel when tensed and when they are relaxed.

Take another deep breath in again, tense the muscles in the soles of your feet and hold this position for a few seconds.

Now release. Feel yourself relaxing more and more deeply with each breath. Your whole body is becoming heavier, softer and more relaxed as each moment passes.

Now bring your awareness to your lower legs...to your calf muscles. As you draw in a nice deep breath, point your toes up towards your knees and tighten these muscles. Hold for just a moment, and then let those muscles go limp as you exhale.

Once again, draw in a deep breath...and tighten your calf muscles. Hold for a few seconds, and then let it all go. Feel your muscles relax, and feel the tension washing away with your out-breath.

In a moment you will tense the muscles in the front of your thighs. If you are lying down, you can do this by trying to straighten your legs. You’ll feel the muscles pulling your kneecap upwards. If you are seated, you can tense these muscles by pushing your heels down onto the floor.

Take a deep breath in, and tense the muscles in your thighs. Hold for just a moment, and then release everything. As you do this, the blood flow to your muscles increases, and you may notice a warm tingling sensation. Enjoy this feeling of soothing relaxation in your thighs.

Again, breathe in deeply and tighten your thigh muscles. Hold for a moment. Now release. Focus on letting your muscles go limp and loose.

Draw in a nice deep breath and gradually tighten the muscles in your buttocks. Hold this contraction for a few seconds, and then release your breath. Feel the tension leaving your muscles. Feel them relaxing completely.

Once more, breathe in deeply and tighten the muscles in your buttocks. Hold for a moment. Now release them. You are becoming more and more deeply relaxed.

Take another breath, and this time, gradually tighten all the muscles in your legs, from your feet to your buttocks. Do this in whatever way feels natural and comfortable to you. Hold it...and now release all these large strong muscles. Enjoy the sensation of release as you become even more deeply relaxed.

Now bring your awareness to your stomach. Draw in a nice deep breath and then tighten these muscles. Imagine you are trying to touch your belly button to your spine. Now release your breath and let your muscles relax. Notice the sensation of relief that comes from letting go.

Once again, draw in a deep breath and then tighten your stomach muscles. Hold for a few seconds... and then let them relax as you exhale and release all tension.

Bring your awareness to the muscles in your back. As you slowly breathe in, arch your back slightly and tighten these muscles....Now release your breath and let your muscles relax.

Again, draw in a deep breath and then tighten your back muscles. Hold for a few seconds...and then let them relax and release.

Now give your attention to your shoulder muscles and the muscles in your neck. As you slowly draw in a nice deep breath, pull your shoulders up towards your ears and squeeze these muscles firmly. Now breathe out completely, and allow your contracted muscles to go loose and limp.

Again, pull your shoulders up towards your ears and squeeze these muscles firmly.

Now feel the tension subside as you relax and breathe out.

Feel the heaviness in your body now. Enjoy the feeling. Feel yourself becoming heavier and heavier. Feel yourself becoming more and more deeply relaxed.

You are calm, secure, at peace.

Now it’s time to let go of all the tension in your arms and hands. Let’s start with your upper arms.

As you breathe in, raise your wrists towards your shoulders and tighten the muscles in your upper arms. Hold that breath and that contraction for just a moment...and then gently lower your arms and breathe all the way out. You may feel a warm, burning sensation in your muscles when you tighten them. Feel how relaxing it is to release that tightness and to breathe away all tension.

As you curl your upper arms again, tighten the muscles as you breathe in. Breathe in deeply. Now relax your arms and breathe out.

Now bring your awareness to your forearms. As you breathe in, curl your hands inwards as though you are trying to touch the inside of your elbows with your fingertips. Now feel the tension subside as you relax and breathe out.

Again, take a deep breath in, and tighten the muscles in your forearms. Hold it for a moment, and then release them. Feel the tension washing away.

Now, take another breath in and tightly clench your fists. When you have finished breathing in, hold for just a few seconds, and then release. Notice any feelings of buzzing or throbbing. Your hands are becoming very soft and relaxed.

Take another deep breath in and clench your fists again. Hold for just a few seconds, and then release. Let your fingers go limp.

Your arms and hands are feeling heavy and relaxed.

Take a couple of nice long slow breaths now, and just relax. Feel yourself slipping even deeper into a state of complete rest.

Now tighten the muscles in your face by squeezing your eyes shut and clenching your lips together. As you do, breathe in fully. Hold it...now breathe out and relax all your facial muscles. Feel your face softening.

Once more, breathe in deeply while you scrunch the muscles in your eyes and lips....and release.

Now bring your awareness to the muscles in your jaw. Take a deep breath in, and then open your mouth as wide as you can. Feel your jaw muscles stretching and tightening. Now exhale and allow your mouth to gently close.

Again, fill your lungs with air and then open your mouth wide. Now let your mouth relax and let your breath flood all the way out.

You are now completely relaxed from the tips of your toes to the top of your head.

Please take a few more minutes to rest. Relax. Listen to the sound of your breathing and enjoy the lovely, warm sensation of physical relaxation. If you have the time, feel free to fall asleep. You will wake feeling completely rejuvenated and relaxed.

Four Steps to a Picky Meditation

In order to get the most benefit from your meditation practice, it it best to work it into your daily routine.

If you meditate for ten hours once a year, you will get far less benefit than if you meditate ten minutes each day.

Consistency is the way to build your practice.

How you meditate is up to you.  Some people do it through prayer, and other while they swim.  The mind goes to a quiet place where calmness gently comes in and stress seems to evaporate.

The most important element of your meditation is your commitment to daily practice.  If you miss a day, make up your mind to not miss the next day.

Develop a plan that will work for you. 

Here is a simple four step method that will help you create a consistent practice.  You can be as "picky" as you want.

• Pick a convenient time

• Pick a comfortable location

• Pick a restful posture 

• Pick the proper meditation 

Sage - Blueprint for the Menorah

Sage Plant

Some scholars believe the menorah is designed to replicate the sage plant.  What do you think?

The story of the origins of the menorah relates to the historical cycles of darkness, death and grief followed by rebirth, light and celebration. 


An indigenous plant found in Israel, Salvia Hierosolymitana Boiss, is a form of sage. As people hike in Israel, they can smell the heavy scent of wild sage throughout the countryside and in the desert.

Sage has medicinal value as a tonic, astringent, antiseptic, and disinfectant.

Herb of the Year in 2001

Ho'oponopono

sounds Hawaiian / feels Jewish

Sha lo ha

 

In Jewish practice, Repentance and the Day of Atonement absolve one from sins committed against God.  Sins against another person are absolved only when restitution has been made and the pardon of the offended party has been obtained.

Ho'oponopono is an ancient Hawaiian practice of reconciliation and forgiveness, combined with repentance prayers.

Traditionally hoʻoponopono is practiced by healing priests or kahuna lapaʻau among family members of a person who is physically ill. 

In modern practice it is performed within the family by an elder, or by the individual alone.   

Ho'oponopono, in modern practice, can be as simple as repeating these four sentences many times during the day.

• I'm sorry.
• Please forgive me.
• Thank you.
• I love you.

The words feel familiar - reminiscent of prayers spoken on Rosh Hashonah and Yom Kippur; the apology for committing an alphabet of sins.

These words also support the concept of Tikkun Olam, Repairing the Universe.

When you consider how these concepts work in harmony, you get a very deep understanding of sha lo ha.

Impermanence

I am so sorry to let you all know that my beloved Bob passed away suddenly on April 19^th.  

He was my best friend and most ardent supporter.  He encouraged me to learn meditation and help others become meditators, as well.   Bob was gently laid to rest, surrounded by family and friends, on April 22^nd.  

Bob and Marilyn

Below is the eulogy our daughter shared at Bob's funeral:

Over the past few days, I’ve had many conversations, with my mom, with my sisters, and with my children, in which we’ve shared memories of my dad.  I’ve read emails from cousins and friends who have shared memories about my dad, and told of the impact he had on their lives.  

The recurring theme that is shared in these recollections is the strength of my father’s broad shoulders.  Dad’s greatest pleasures involved using his physical and emotional strength to support those he loved.

Some of my earliest memories of Dad are of climbing onto his shoulders as a small girl.  At Lake Jecoce, he would put his hands back over his shoulders, then squat low enough that I could reach those hands while I climbed up his back and put my feet onto his shoulders.  He would grip my ankles tightly while he slowly stood up to full height, rising out of water deep enough for me to dive into from that great altitude. 

That experience was repeated many times over the years, in swimming pools, and in the Atlantic Ocean on our annual summer vacation to Cape Cod.  His grandchildren, Matthew, Julie, Sidney and Sam also experienced diving securely from the tower of Grandpa Bob, when we traveled to Puerto Vallarta with my parents, and also in their pool in San Jose.  In looking through pictures the last couple of days, we found one of our cousin Rahel standing on Dad’s shoulders in her parents’ swimming pool.

But Dad didn’t need the water to help bear the weight of his family and friends.  We stood on his shoulders on dry land, throughout our lives.  His support was always there.

Dad supported Mom through high school, helping her prepare for the New York State Regents exams required for graduation.  And he showed her where to hide on the Staten Island Ferry to avoid the ticket collector on their teenage dates, when they didn’t have the nickel for their return fare.

Mom and Dad got married while they were still in college, and Dad entered grad school before they started having kids.  Shortly after earning his master’s degree, he had a wife and three young children.  Although Dad’s true passion would always be teaching, the responsibility he felt to support his young family led him to choose a career in engineering, with its promise of a secure income, rather than indulge his desire to pursue a Ph.D.

In the early years of their marriage Mom suffered from a series of illnesses that made raising small children a challenge.  Dad helped bear that weight even while starting his career, at a time when that was not a typical father’s role.   He traveled back and forth between his new home in Poughkeepsie and Brooklyn, where Grandma Sarah and Grandpa Mac helped with us kids, making sure that Debbie didn’t miss any school.

Dad truly was a great teacher, and loved to help all types of students.  In addition to helping three generations, including his wife, children and grandchildren, through high school and college, he loved to help people outside of his family pursue their education.  

When we lived in Poughkeepsie, Dad joined an effort organized through our synagogue to read books onto tape for blind people.  He especially liked it when he was asked to read a textbook for a college student, when their books were not available in braille. His services were especially in demand for higher-level math texts, as an understanding of the subject matter was essential. 

As a rule, this work was done without contact between student and reader; in fact, the students’ identities, and even where they went to school, was not known to the readers.  That all changed, when Dad was assigned the task of reading an advanced Economics textbook.  In order to provide a useful interpretation of the complex graphs included in the text, in a way that would be meaningful, Dad felt that it was essential to communicate directly with the student, to understand her level of knowledge, and to ask what would be best for her.

He was put in touch with a brilliant Vassar College student, who became a close family friend.  Her family did not support her educational goals, and thought she should pursue a more traditional menial career often undertaken by blind women.  Dad recognized her intellectual gifts and encouraged her, and she spent quite a few evenings with our family throughout her years at Vassar.  My parents attended her graduation, and Dad was in contact with her just weeks before his death.

As a father of three daughters, Dad lived in a world of women, and he treasured that world.  He supported his wife and his daughters, the four of us so different from each other.  Mom says that Dad always said he was waiting to get his period.  I told her that at, at this point, he was waiting for menopause.

When I went to college, I started out in my father’s footsteps, entering into an engineering program.  I soon decided that was not my path and switched to humanities, enrolling in history and Shakespeare classes.  

At first Dad was strenuously opposed to this decision, and voiced his objections in that loud, booming voice that filled the room, the voice with which so many in this room are quite familiar.  His strong opposition was, of course, born of concern for my ability to support myself.  Over time, though, Dad came to realize that I had to follow my own path; his support never wavered.

Dad’s support was vital to each of us.  When Debbie returned to school, taking classes at USF, his tutoring in statistics helped her complete her degree.  He was so proud of her accomplishments, and the great successes she has achieved, both in her family life and in her career.

When Mom decided at age fifty that she wanted to return to school, Dad lifted her onto his shoulders.  She enrolled in a masters program and came home with a course list that overwhelmed her with prerequisites and completion requirements.  Dad applied his masterly skill of breaking the task down into manageable pieces.

When Sue decided to move away to Kansas, although it was hard to see her move so far away, he accepted this decision with great love.  When Sue decided she needed to move back to be closer to our family, Dad opened his home not only to her, but also to her husband, Steve, and their two dogs.

One person who had an especially close and deep connection to Dad was Grandma Sarah.  When Mom and Dad were first married, they moved into Mom’s childhood bedroom.  Dad was barely beyond his teenage years, and Mom just told me that he would sit on their bed and throw his socks into the ceiling light fixture.

Dad forged a deep bond with Grandma Sarah, and she idolized him.  In her eyes, Bob was the most absolutely perfect person in the world.  Bob knew everything and could do anything.  His word was absolute, and their deep love was mutual.  When Grandma could no longer live on her own, Dad welcomed her in, bringing yet another woman into his home. 

Grandma Sarah was a tiny woman, and she shrank even smaller over the years, but standing on Bob’s shoulders, she felt strong and cared for.

Dad continued to support his family, including grandchildren and great grandchildren, up until the moment he died.  We all loved him deeply, and felt his deep love.  Standing on his shoulders, we have all been able to dive deep and swim far.     
                                                                          April 22, 2014