Non-Meditation-Meditation Process

 

Paramahansa Yogananda said, “Learn to be calm and you will always be happy.”

People meditate to find this sense of calm, inner peace, and to align with their Higher Self to experience the spark of divinity that is within each of us. Some meditate for the health benefits, including, reduced stress, improved immune system, lower blood pressure, and enhanced sleep.

Yet for many, when they sit down to meditate, the process doesn’t work. This is, at least in part, due to our conditioning of believing that meditation means sitting in lotus position and having no thoughts while chanting ‘Om,’ following our breath, or reciting a mantra.  

Those are fine ways to meditate. I learned in that manner and became certified to teach a mantra-based meditation practice. However, that’s not the only way to meditate, and it’s not the way I meditate these days.

Over the years, I’ve come to realize we are all different, and therefore, it makes sense that the way we get to the calm, peaceful, heart-centered state, will differ from person to person. Based on this, I introduce the “Non-Meditation-Meditation Process.”

Using this process, you simply do whatever feels relaxing to you. This may be cutting your grass, driving a tractor through a field, taking a bubble bath, basking in the sun at the beach, or talking a walk in the woods. For me, it’s sitting in the afternoon shade of an oak tree and stargazing on a clear night. Any activity in which you are fully present can be meditative.

So, instead of forcing yourself to sit in an uncomfortable position and trying to meditate like a yogi, figure out what makes you feel calm and relaxed. Then, take some down time, engage in that activity, and see how you feel.

This customized process takes away the pressure of meditating—since it’s not really ‘meditation’ and because you are customizing the process based on your desires—you can’t do it wrong!

It also resolves the greatest challenge people have with meditation—“I have too many thoughts.” Well, guess what? We all have a lot of thoughts! Research has shown we have between 6,000 to a mind-boggling 70,000 thoughts per day. Even using the low-end number, that’s a lot of thoughts. Based on these statistics, we are bound to have a thought—or a bunch of thoughts—in whatever we are doing, including the Non-Meditation-Meditation process.

If you have a thought during the process, so what? Let your thoughts come and go. Watch a cloud float by or gaze at a twinkling star in the night sky. Eventually, your thoughts will lessen and if it was something important, it’ll be there when you are finished with your Non-Meditation Meditation practice.

“It is indeed a radical act of love just to sit down and be quiet for a time by yourself” – Jon Kabat-Zinn

This blog was written by Sedona Hutton, author of contemporary romance and women’s fiction sprinkled with spirituality. 

 

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THE PERFECT LAP, His job is to drive fast. Hers is to put the brakes on him. When sparks fly, will love cross the finish line?

Reader Review Excerpt: “It was a heartfelt, sweet, foster child romance that gave me all the feels! Through it, we see how people can rise above past mistakes and that is a beautiful message!”

THE PERFECT LAP is a Reader’s Favorite Finalist for Contemporary Romance. Available as eBook, paperback, and audiobook. Purchase link:  https://amzn.to/2VkXIkv

 

CLOUD WHISPERS: A novel of family and forgiveness with a strong spiritual message: The daughter she gave away. The family she always wanted. The journey to redefine her fate….

Reader Review Excerpt: “A beautifully woven story filled with love, loss, betrayal and renewal. It touches the heart of the reader as life unfolds for Liam and Katie. Peppered throughout the story are spiritual awakenings and life lessons which help to clarify many of the “why’s” in each of our lives. While Cloud Whispers includes passionate love stories, it also feeds your spirt and renews your soul. The gifts from this novel are unforgettable.”

CLOUD WHISPERS was awarded the IPPY Bronze medal winner for visionary fiction, Reader’s Favorite Finalist for visionary fiction, and an Official Selection in the Summer eBook Awards for New Apple Literary. CLOUD WHISPERS purchase link: https://amzn.to/2IZ6DRc.

 

To sign up for my Peace, Love, & Joy blog newsletter, please click here: https://www.sedonahutton.com/.

 

Photo by Artem Kovalev on Unsplash.

Joy Makes Us More of Who We Are

 

Many of us live like Professional Hinkle in Frosty the Snowman… “Busy, Busy, Busy!”

We have jobs, families, volunteer work. Homes to clean, yards to cut, meals to cook. We cart our kids around to soccer practice and chaperone school field trips. We pack it all in and sometimes even manage to fit in working out and meditation—that is, if we get up before the crack of dawn.

What about relaxation…play…joy? How have our lives become so busy that we no longer have time to include these important elements?

From a young age, we’ve been taught to value actions and accomplishments over relaxing and doing things that bring us joy. We’ve learned that play is for children and that we should derive joy from our accomplishments.

Yet somewhere along my journey, I began to challenge these “truths” because I feel better when I take time each day to relax and engage in activities I enjoy.

Studies show countless benefits for doing things that make you happy, including improved heart health, enhanced mental health, reduced risk of strokes, improved immunity, increased life expectancy, and less stress in one’s life.

For some, “happy, happy, joy, joy” doesn’t come easily. It may be because we’re out of practice, we don’t make time for it, or we’ve simply forgotten what brings us joy. If the first two resonate with you, make a commitment to carve out pockets of time for joy and see the positive impact it makes on your life. If it’s the latter—you’ve forgotten what brings you joy— read on for some great tips!

7 Questions to Help Uncover What Brings You Joy

1. If you had all the time in the world, what activities would you engage in?
2. How can you find novelty in everyday life?
3. If you won the big lottery, what would you do?
4. Think about the times in your life when you’ve felt the greatest joy. What were you doing? Who were you with? How were you being?
5. When you were a child, what brought you the greatest joy?
6. What unique personal qualities do you like sharing with the world?
7. What would your life look like if you put yourself first?

Joy is a choice and a positive practice. Every day when you get up, choose to make time for joy. Commit that you’ll find and experience joy throughout your day, regardless of what’s happening in the world around you.

Having fun helps us know ourselves better. When we engage in activities that we enjoy, we enlighten ourselves and others, and make ourselves more of who we really are.

“Happiness is the meaning and purpose of life, the whole aim and the end of human existence.”— Aristotle 

This blog was written by Sedona Hutton, author of contemporary romance and women’s fiction blended with inspiring and empowering ideas to live one's best life. 

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THE PERFECT LAP, His job is to drive fast. Hers is to put the brakes on him. When sparks fly, will love cross the finish line?

Reader Review Excerpt: “It was a heartfelt, sweet, foster child romance that gave me all the feels! Through it, we see how people can rise above past mistakes and that is a beautiful message!”

THE PERFECT LAP is a Reader’s Favorite Finalist for Contemporary Romance. Available as eBook, paperback, and audiobook. Purchase link:  https://amzn.to/2VkXIkv

 

CLOUD WHISPERS: A novel of family and forgiveness with a strong spiritual message: The daughter she gave away. The family she always wanted. The journey to redefine her fate….

Reader Review Excerpt: “A beautifully woven story filled with love, loss, betrayal and renewal. It touches the heart of the reader as life unfolds for Liam and Katie. Peppered throughout the story are spiritual awakenings and life lessons which help to clarify many of the “why’s” in each of our lives. While Cloud Whispers includes passionate love stories, it also feeds your spirt and renews your soul. The gifts from this novel are unforgettable.”

CLOUD WHISPERS was awarded the IPPY Bronze medal winner for visionary fiction, Reader’s Favorite Finalist for visionary fiction, and an Official Selection in the Summer eBook Awards for New Apple Literary. CLOUD WHISPERS purchase link: https://amzn.to/2IZ6DRc.

 

To sign up for my Peace, Love, & Joy blog newsletter, please click here: https://www.sedonahutton.com/.

 

Photo by Simi Iluyomade on Unsplash.

6 Easy Ways to Practice Gratitude

GRATITUDE: NOUN

“The quality of being thankful; readiness to show appreciation for and to return kindness.” —

Lexico–Oxford Dictionary

No matter where we are on our life’s path, we always have something to be grateful for. Luke Bryan states this well in his smash country hit, “Most People Are Good”: “…every breath’s a gift, the first one to the last.”

Even on a bad day, there are so many things to be grateful for—our breath, shelter, food, family, friends, pets, our planet, and even for life itself. The list is endless if we take time to contemplate.

When we feel gratitude for the blessings in our lives, we cultivate a deep sense of positivity. According to Psychology Today, feeling grateful boosts happiness and delivers physical and psychological health benefits. Our gratitude also benefits others. When we’re feeling grateful, we’re kinder, more generous, and more giving toward our family, friends, and really, everyone around us.

So how does one cultivate a practice of gratitude? There isn’t just one way, but many paths to gratitude.

In my contemporary romance, Nora’s Promise, Nora uses an easy technique—she runs through a mental list of gratitudes in her mind. Below is a brief excerpt:        

Nora needed to pull herself together and focus on the now. Using a technique Steph had taught her, she silently listed her gratitudes. Ben, Davey, Steph, Cruz. Cosmo, Concordia, Chance. Ella and Hud. The mountains and open land around them. Her mood lifted and she felt a smile tug at the corners of her mouth. Her list had barely scratched the surface. With so much to be thankful for, how could she be in a bad mood?

6 Easy Ways to Practice Gratitude

1. Like Nora, make a mental list of the things you’re grateful for (this works no matter where you are—in a car, on an airplane, in line at the grocery store…the possibilities are endless!)
2. Write your gratitudes in a journal every morning.
3. Give gratitude at the beginning of your meditation or yoga practice.
4. Take a mindful walk and give thanks for the experiences along your journey.
5. Take turns sharing gratitudes with a group of family members or friends.
6. Perform a random act of kindness (this can be as simple as a smile or a hug, a cup of coffee, or a gift to someone in need.) When you show compassion to others, it’s hard not to feel a corresponding sense of gratitude.

Gratitude is a powerful process that fosters optimism by shifting energy from negative to positive. Given the significant benefits, why not make gratitude a part of your daily routine?

“Gratitude is a powerful catalyst for happiness. It’s the spark that lights a fire of joy in your soul.” – Amy Collette

This blog was written by Sedona Hutton, author of contemporary romance and women’s fiction blended with new age spirituality. 

Nora's Promise, A Racing Hearts in Serenity Romance—Reader's Favorite 2019 Bronze winner in Contemporary Romance and 2019 NIEA Bronze winner: She trusts animals more than men. He races through women like checkered flags. Can one orphaned boy bring them both to the finish line?
https://amzn.to/2OktquX

***FREE PROMO AUDIOBOOK CODES ARE AVAILABLE FOR NORA’S PROMISE, while supplies last. To request a free Audible audiobook code, please send an email to: SedonaYHutton@gmail.com.***

The Perfect Lap, A Racing Hearts in Serenity Romance—2019 Reader's Favorite Contemporary Romance Finalist: His job is to drive fast. Hers is to put the brakes on him. When sparks fly, will love cross the finish line?
https://amzn.to/2VkXIkv

Cloud Whispers—2019 IPPY Bronze winner for Visionary Fiction. The daughter she gave away. The family she always wanted. The journey to redefine her fate….https://amzn.to/2IZ6DRc

To sign up for Sedona’s Peace, Love, & Joy blog newsletter, please click here: https://www.sedonahutton.com/ (No spam—ever!)

Recommended Reading:

The Secret by Rhonda Byrne: https://amzn.to/2GwSGJc

The Ten Commitments by Dr. David Simon: https://amzn.to/2UEH0J2

The Spontaneous Fulfillment of Desire by Deepak Chopra: https://amzn.to/2C9BF5k

Disclosure: The above links to recommended books are affiliate links. If you buy the book through these links, I receive a small commission on the sale. I’ve recommended these books because they’ve been meaningful to me personally and not because of the affiliate program. However, from a legal perspective, I need to identify these as affiliate links.

Photo by Debby Hudson on Unsplash

Pass on Perfection & Live a Happier Life

Aiming for perfection makes perfect sense for doctors performing surgery, engineers designing an airplane, and anyone working in life and death situations.  For most of us, our day-to-day work doesn’t include those implications.

We strive for success in our respective pursuits but seeking perfection isn’t the best approach. Psychology Today calls perfectionism “a trait that makes life an endless report card on accomplishments or looks” and “a fast and enduring track to unhappiness.”

Perfectionists fear making a mistake might cause others to think poorly of them, get them fired, or any other plethora of negative outcomes. This obsession with perfection creates an unachievable standard and a toxic focus on failures.

Experts have found that perfectionists are made not born. It starts at an early age, and unfortunately, demand is on the rise. Parents are increasingly insisting on perfectionism from their children and seeking status from their kid’s performance.

In The Perfect Lap. Ella’s parents expect Ella to be perfect. Ella puts undue pressure on herself in an ongoing attempt to meet their expectations. That is, until she learns another way. Below is an excerpt from The Perfect Lap where AJ shares his views on perfectionism with Ella and the kids they are fostering:

“My granddad taught me there’s no such thing as a perfect lap. He always said that I should give every race my best attempt, and the rest of it would find a way.” AJ shifted his gaze between the kids and Ella, who looked every bit as enthralled as the kids. That pleased him because his granddad’s wisdom was for her as much as it was for the kids. In some ways, it was even more important for Ella.

“So, you won even though you didn’t have a perfect season?” Madison asked.

“Darlin’,” he drawled, making Madison blush, “last season was so far from perfect you can’t even imagine. I lost my ride in April—”

“Huh?” Zach scratched his head.

AJ chuckled. “I got fired from my race team.”

The kids were obviously shocked by his admission. Zach’s eyes popped, Madison sucked in a sharp breath, and Kayla’s mouth dropped open. Ella also looked surprised. Knowing Ella, she had thoroughly researched him and knew his history. Her surprise was likely associated with his admission of imperfection. But he wanted the kids and Ella to learn what he had learned—you don’t need to be perfect to be successful, you need to be persistent.

“Yep, I got fired. I sat out for two races before Davey asked me to join Team Johnson.” He smiled at the attentiveness he had from Madison, Kayla, Zach, and Ella. “Throughout the season, I led a lot of laps and I sucked in a lot of laps, too.”

The girls giggled.

“I did what my granddad taught me—I tried my best each and every lap. Sometimes I won. Sometimes I didn’t, but I still accumulated a lot of points. Other times, despite my best efforts, I didn’t do well at all.” He slid his gaze between the kids and Ella. “When that happened, I told myself it was okay, that I’d do better the next time.” He leaned in toward Zach. “You know what? I always did.”

Let’s take a pointer from AJ and not buy into the pressure from society, our family, friends, and even ourselves. As Leo Tolstoy wrote in Anna Karenina, “If you look for perfection, you’ll never be content.”

This blog was written by Sedona Hutton, author of contemporary romance and women’s fiction blended with new age spirituality.

Nora’s Promise, A Racing Hearts in Serenity Romance— Reader's Favorite 2019 Bronze Contemporary Romance winner and 2019 NIEA Bronze winner: She trusts animals more than men. He races through women like checkered flags. Can one orphaned boy bring them both to the finish line? https://amzn.to/2OktquX

The Perfect Lap, A Racing Hearts in Serenity Romance—2019 Reader’s Favorite Contemporary Romance Finalist: His job is to drive fast. Hers is to put the brakes on him. When sparks fly, will love cross the finish line? https://amzn.to/2VkXIkv

Cloud Whispers—2019 IPPY Bronze winner for Visionary Fiction. The daughter she gave away. The family she always wanted. The journey to redefine her fate….https://amzn.to/2IZ6DRc

To sign up for Sedona’s Peace, Love, & Joy blog newsletter, please click here: https://www.sedonahutton.com/ (No spam—ever!)

Recommended Reading:

The Secret by Rhonda Byrne: https://amzn.to/2GwSGJc

The Ten Commitments by Dr. David Simon: https://amzn.to/2UEH0J2

The Spontaneous Fulfillment of Desire by Deepak Chopra: https://amzn.to/2C9BF5k

Disclosure: The above links to recommended books are affiliate links. If you buy the book through these links, I receive a small commission on the sale. I’ve recommended these books because they’ve been meaningful to me personally and not because of the affiliate program. However, from a legal perspective, I need to identify these as affiliate links.

Photo by NastyaSensei from Pexels. 

47% of waking hours are spent thinking about what isn’t going on!

This blog was written as a guest post for LauriesPlace.net as a part of a blog tour for NORA’S PROMISE. Please stop by to check out the full tour at: https://lauriesplace.net/.

Focusing on the present moment is a key theme in my contemporary romance, NORA’S PROMISE.

It sounds simple, but for most of us, living in the now requires practice and ongoing awareness. A Harvard study found that people spend 47% of their waking hours thinking about what isn’t going on. It’s human nature to spend time dwelling in the past or worrying about the future. Unfortunately, this isn’t good for us. The Harvard study shows that this mind-wandering makes people unhappy.

“A human mind is a wandering mind, and a wandering mind is an unhappy mind,” says Killingsworth and Gilbert, professors of psychology at Harvard. “The ability to think about what is not happening is a cognitive achievement that comes at an emotional cost.”

“Mind-wandering is an excellent predictor of people’s happiness,” Killingsworth says. “In fact, how often our minds leave the present and where they tend to go is a better predictor of our happiness than the activities in which we are engaged.”

Increased happiness is an excellent reason to focus on the now. According to spiritual teacher, Eckhart Tolle, the only time we’re truly alive is in the present moment. Not in the past…not in the future…we live our lives in the now.

“Time isn’t precious at all, because it is an illusion. What you perceive as precious is not time but the one point that is out of time: the Now. That is precious indeed. The more you are focused on time—past and future—the more you miss the Now, the most precious thing there is.”—Eckhart Tolle

“When we live in the flow of that stream of energy, we remain centered and fulfilled even through the ups and downs of our day.” — Deepak Chopra

“The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.” — Thich Nhat Hanh

Living in the now allows us to savor the simple moments in life. It increases joy, reduces stress, and enhances our connection with others.

The greatest obstacle of presence is the mind. Mind-wandering is our brain’s default approach. Given this, we must be conscious of our thoughts and recognize when we’re not fully present. Once this acknowledgment takes place, there are many ways in which one can reconnect with the present moment. Several suggestions are provided below:

§  An age-old tip is to focus on your breathing. Bringing your attention to your breath reduces the number of thoughts running through your mind and opens space for awareness of what’s going on inside and around you.

§  Consciously move your body. Wiggle your toes, fist and release your hands. Roll your neck. It’s amazing how these simple movements return your attention to the now.

§  Ask yourself, “Am I present?” If not, redirect your focus. Ask this question many times throughout the day…and overtime you’ll likely find an upward trend of, “Yes!” responses.

§  Focus on your immediate surroundings using your senses. Listen to the birds chirping. Gaze at the mountains. Feel the sun warming your skin. Breathe in the scent of pine. Cup your hands around a mug of tea; feel its warmth and draw in the delicious spices.

Now it’s your turn—what techniques do you use to refocus or to remain focused on the present moment?

This blog was written by Sedona Hutton, author of women’s fiction and romance novels with spiritual & new age twists.

NORA’S PROMISE, a contemporary romance: She trusts animals more than men. He runs through women like tires. Can one orphaned boy force them to change gears? Purchase link: https://amzn.to/2OktquX

CLOUD WHISPERS, a contemporary novel: The daughter she gave away. The family she always wanted. The journey to redefine her fate. Purchase link: https://goo.gl/N9aC38

To sign up for Sedona’s blog newsletter, tap this link:  https://www.sedonahutton.com/

 Recommended Reading:

The Power of Now-A Guide to Spiritual Enlightenment by Eckhart Tolle: https://amzn.to/2Rq9YgN

The Spontaneous Fulfillment of Desire by Deepak Chopra: https://amzn.to/2C9BF5k

The Art of Living: Peace and Freedom in the Here and Now by Thich Nhat Hanh: https://amzn.to/2BRpecU

Disclosure: The above links to recommended books are affiliate links. If you buy the book through these links, I receive a small commission on the sale. I’ve recommended these books because they’ve been meaningful to me personally and not because of the affiliate program. However, from a legal perspective, I need to identify these as affiliate links.