Healing Arts Report

Practices for an Evolving Life

They Don't Tell You How

“You need to love yourself more.” “You shouldn’t feel that way.” “Always put other people first. Don’t be selfish.” The one thing that is missing from all this good advice is telling you HOW to do it. We introduce you to practical tools using your own character traits to support you in creating practical answers to those questions. Read more here.

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Two memoirs tell about times of extreme personal growth in the author’s life. Sunny Side Up is a window into the early 70s when certain young adults were searching for a way to head off society’s path bent on materialism. The Transparent Feather tells of a dying author passing the torch of writing to her new friend cum student.

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You can love yourself and other people as well. At Healing Arts Report we explore fulfilling personal development that at the same time serves to create the shift to a peaceful new world paradigm.

“The privilege of a lifetime is to become who you truly are.” ―C.G. Jung

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Grab Yourself A Moment Of Peace

Just saying the word meditation often calls forth an image of exotic monks sitting perfectly still forever. This image is daunting.

In our world of constant movement and sound, too many people cannot imagine such emptiness or what it could accomplish. And even those of us who have experienced the peace it brings, just forget to do it. There’s little in the surrounding culture to remind us.

This oversight is changing though. Teachers and therapists are exposing their clients to short meditative exercises that provide the only moment of quiet they may have all day. And it’s a powerful experience in contrast to constant worldly noise.

No equipment is needed. Nor are special postures or gymnastics. Just sit in a physically balanced manner with your feet on the floor. Imagine a string attached to the crown of your head leading up to the sky helping lift your head upward while your chin points downward and your spine lengthens. With a nice slow breath, breathe into that lengthening. Let your hands relax in your lap as you continue to rest into lengthening.

There, that took how long? Twenty-three seconds according to my stopwatch. If you’d measured your blood pressure before starting and then after doing that simple relaxation, you would likely have found it to become lower.

If you don’t believe that such a reset can accomplish anything, just try it to see what happens. The beauty of a little exercise of this nature is that you can do it anywhere–even in the middle of a busy street, while shopping, or during a chat with a friend. The challenge is in remembering to do it at all.

I have a short list of one-minute meditations. Sit or stand comfortably, close your eyes or not. Here are three more.

    1. Just breathe and attend to your breathing.
    2. If your mind is too active for you to keep your attention on your breathing, then count each breath—In 1, out 1. In 2, out 2. When you get to 10 stop.
    3. Try a more body-oriented meditation. Sit with your feet flat on the floor and without moving them at all, notice feeling them from the inside. Slowly allow sensation to move up to your ankles, then to the shins, the knees, the thighs, to your hands resting on your thighs, to the lower arms, the upper arms, the shoulders, the sides of your neck, your ears, and to the top of your head
    4. Here’s a moment-meditation introduction you might enjoy. The video is about five and a half minutes long and includes guiding you in a one-minute meditation.

Research has shown that meditation 1) lowers levels of cortisol, the stress hormone, 2) helps us become more mindful of our strengths and weaknesses, 3) helps us regulate our emotions, and 4) increases brain plasticity, helping you adjust to change.

Would you share a one-minute meditation you find easy to practice and tell us what situations you’ve practiced it in?

PRACTICE: If you are continuously busy, try sitting and doing nothing in a comfortable place, indoors or out, eyes open or closed, for just five minutes. Notice what you experience during the sitting and throughout your day.

CONTACT. If you find it uncomfortable or even frightening to do nothing but suspect that it might be a good thing for you to learn, contact me for a free 20-minute consultation and we can find a do-able way to get you started.


6 Responses to “Grab Yourself A Moment Of Peace”

  1. Sometimes doing something with movement is good. I like to do a slow walking meditation on my deck. I wear bare feet or shoes that I can feel the ground through and walk in slow motion so that I feel the changing point of contact as I bend each foot. My breath naturally deepens and slows. I listen to all the sounds of birds, insects, and traffic. It’s a wonderful grounding thing to do if I’m worried or “out of myself”.

    Posted by Nancy Farmer | ,
  2. Here are a couple of “mini-meditations.” They can last however long you are waiting in line.

    Touch the Ground:

    Notice the feeling where your feet touch the floor.

    This feeling is always with you. Want something to concentrate on so the mind slows down? Your feet are there. The ground beneath. You touch it. Stop the mind.

    Above is the sky. The sky is always with you.

    Posted by Dan McIntyre-Stevens | ,
  3. Being Rain:

    As you sit, the rain is falling. All around you the sound.

    Falling on you. Falling through you. Eroding.

    Nothing is left.

    The sun comes out.

    Posted by Dan McIntyre-Stevens | ,
  4. Exhale Inhale:

    Continue to notice where your feet touch the ground.

    You breathe in… and… out.

    Inhale from above the horizon. Exhale into the space below the horizon.

    As you notice your feet, explore the feeling where they touch the ground. Sense the pressure they exert on the ground. Inhale from above the horizon. Exhale into the ground beneath your feet.

    Air comes into you from above, filtering down through you, becoming you. What is unused goes onward into the ground.

    Air and feeling come into you from above, melting knots as step by step they descend. You soar. Your remnants press on downward, pressing into the sand beneath your feet.

    Air and feeling and the softest light flow through you and around you from above. You are filled.

    Inhale from the sun at noon. Exhale into the center of the Earth.

    Sit a while.

    Posted by Dan McIntyre-Stevens | ,
  5. Purifying Intuition

    Feet on the ground.

    Hips on a chair.

    Hands on the knees.

    The lips touch.

    Air moves in and out.

    Posted by Dan | ,

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