A little space and perspective


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leaf_drops_by_adambettley-d3i1gon copyLearning to meditate is essentially learning to abide within the fullness of the moment. Awareness is this simplicity. Mindfulness is used to describe this common in-one’s-day abiding because training in meditation engenders recognition of how we do or do not use the three qualities of mind.

Through sitting,¬†breathing, and simply being with one’s mind repeatedly during meditation sessions, the qualities of expanding and spacious mind are being cultivated. The exacting and contracting quality of mind by itself is ultimately destructive – witness the biological results of long-term stress, hyper-focus, compulsive tendencies, and impatience. Human biology reports that the expanding and spacious qualities of mind, mental processes, and human interaction are necessary for all-around health. They are also necessary for creative thinking, problem solving, joy and happiness, patience, humor, and ease.

The experience of observing the mind and actually experiencing the texture of them during meditation qualities makes all three more accessible to us on an ongoing basis. This is significant and produces only benefit on the cushion and off (during one’s day).


Downloadable podcast: A little space and perspective


We complete two weeks focused on the natural qualities of mind: contracting, expanding, and spacious.

Vibrations of Mind


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ideas_zkZyBkD_The experiences of each day are vibration. We are pulsing with vibrations. Our words, thoughts, feelings, and actions are vibrations. Yes, I will be teaching a new online course tonight focused on just this – but Step 9 of Mind also is about vibration. The three qualities or states of mind (contracting, expanding, and spacious) are the three qualities that we will discover vibrating through us all through the day.

This meditation is abides in the space of Awareness after using the instructions (contracting through asana and expanding through altitude).

Downloadable podcast: Vibration

Online course: Vibrational Excellence


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Where were you Dec. 21, 2012?

We were dancing at Spirit Fire – celebrating the old and trusting the emergence of the new. The new IS emerging but, at essence, it is the Ageless that is coming forward – as wisdom principles and from within humanity. The excellence that is vibrating within each and every one of us has always been there/here. As it emerges, it always feels brand new – and we do too.

kramer VEWednesday, May 27, my new four-week online course begins. Its focus is understanding yourself as vibration and how to live from a more full range of your excellence as a human being.

Vibration? Yes. Vibration is the source of multiple disciplines such as:

  • energy healing: Reiki, healing touch, sound or crystal healing, and visualization to assist in one’s healing
  • meditation and the benefits of meditation.

Vibration is at the heart of states such as patience, composure, calmness, or harmony. Vibration is also palpable in irritation, impatience, anger, and criticism.

The Age of Aquarius is setting the tone of wave, vibration, energy, and the shared connectivity of all existence. The paradigm of separate and disconnected is fast fading. Join me for this four-session (four week) online course to get to know yourself as a being of vibration and energy. All sessions are webcasted if you cannot be at a live session. Participate at your convenience. Register at Spirit Fire.

You have options!


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There’s nothing theoretical about meditation. Do it, and the benefits result – pretty quickly too. We are in Step 9 wherein we observe and experience three fundamental qualities of mind: contracting, expanding, and spacious. We are encouraged to notice these off-the-cushion during our day as well as use them during our meditation sitting.

All three are necessary qualities and capacities of mind. Each leads the practitioner to actually experience the range of emotions, thought processes, and activities that occur through one’s day. One will quickly notice the habitual use of two of these qualities or states of mind (or maybe one) within daily functioning: contracting and expanding. Then, with that observation and sensorial experience, one now has options. “Noticing the usually not noticed” is the key.

For example, anxiety, stress, worry, anger, envy, impatience, stubbornness, and aggression are contracted states of mind or emotions. All of these limit one’s experience, one’s options, or even the thought that one has options. Yet, if one calls upon the meditative techniques of smile, breath, feel yourself breathe, then a natural expanding starts to happen. And if one supports this expanding or opening for a few moments through the techniques of smile, breath, and coming into the tactile sensations of breathing (even for only 5 seconds), the moment will change. Benefit will result.

  • Anxiety can open into perspective.
  • The deadline or responsibility that is causing stress can ease due to the acknowledgement that one is doing what one can.
  • Anger can give way to its underlying source – you can about something and want that understood.
  • Envy can turn into happiness for the other person.
  • impatience can be recognized as small-minded selfishness – and one’s heart can step in with a smile.
  • And stubbornness can be recognized as one’s attempt to control due to an underlying fear or feeling of insecurity. The deeper understanding will open one to the possibility of alternative solutions.

ideas_zkZyBkD_Step 9: Mind uses the explorations of sensation that have been cultivated thus far through the other steps of The Practice, and now uses them as components of an insight process. Doing so, the off-the-cushion and in-the-life emphasis of The Practice is matured one  more increment Рand you are too. Insight is an ongoing observation of in-the-moment truth of self. Insight reveals how much one contracts into a tight ball of few options and also that there is little empowerment or joy in that state. Furthermore, insight (observation and self-truth) reveal that options are at hand (feel the breath, feel the flow, feel the centered path of the breath) because a human being is not a contraction, not an envious, impatient, stressed out bundle of projections. Human beings are amazing beings of heart, awareness, and creative possibilities!

Downloadable podcast: Experience the range


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