The path through… practice
Practice instructions for 20 minutes:
You can have the phrase open on your screen or feel free to write it on a piece of paper so that you can refer to it as a grounding.
In the posture that feels nourishing for you: standing, sitting, walking or laying down. Connect with the body: feel the sits bones, the soles of the feet, the back body. . . If available; notice Nature around you: the colors; quality of luminosity; temperature; sounds of life continuing around you; scents; sensations. . . not thinking. . . Connecting to the breath with as much welcome. . . Breathing in your experience and breathing out sensations from the body.
With every breath or cultivate a warm curiosity to simply be with what is arising and passing. Riding the in and out. . .
. . . the ebb and flow. . .
body breathing in the posture chosen
Settle in. . . glance at the phrase or bring the phrase to mind. You can repeat the words softly out loud if that feels right. Notice what arises over the next 8 breaths or so. the phrase is the object of focus and what happens in the body as you repeat the phrase softly from time to time. As the mind drifts, notice that. Repeat the phrase. . . Get curious with what arises and passes; ebbs and flows. . .
You will know when the end arises; return to riding the breath movement in the body for a few moments; connecting with the body: feel the sits bones, the soles of the feet, the back body. . . Noticing Nature around you: the colors; light; temperature; sounds of life; opening your eyes, noticing stillness, the sensation of an ending. . .
If it feels right, after meditation, take a few moments and Quick Write. Write down as quickly as you can without editing what you noticed during your time with the word or phrase if anything of note arose in the field for you. If not, no worries. Not judgment, just intimacy and getting to know Life calling to itself through you through this Golden Triangle of noticing what makes itself known through being with the breath, body and phrase.
Scroll down to see the practice phrases No. 1 - 55
Where is your dignity?
Where do you feel it in the body?
No. 1
No. 2
Trust the process within your practice.
The beautiful undoing of all that is not serving.
Unlearning is more important than learning right now.
No. 3
No. 4
Excellence isn't white.
We MUST be noble to each other.
No. 5
No. 6
Your very presence is provocative.
Don't beat yourself up - just wake up.
No. 7
No. 8
Grow strong in the gap from which the questions arise.
Stop answering the question.
It's a distraction.
Soulless, Soullessness, living without Heart--
can change with a blink of the Eye/"I"
Heart change!
No. 9
No. 10
Heart change! Perception clarified.
Ignorance isn't Bliss. It's trauma trapped in the body--
American racial history trauma.
No. 11
No. 12
Within blackness there is all the colors of light--absorbed
I see you, Sistar.
I see you, Brostar.
No. 13
No. 14
With no end in sight; dive further into Tenderness
Love each one you sense
No. 15
No. 16
The texture of your curls is the artistry of Dark Mother herself
Dark Mother makes you soft
No. 17
No. 18
Pain turns into wisdom
Don't believe the hype about fear;
it makes you do amazing things
No. 19
No. 20
Let go of your addiction to rage and anger; go more quickly to what you care about deeply--beneath the rage.
Don't be seduced by your anger,
but don't pretend
No. 21
No. 22
Essential Essence never dies.
Never will.
They can't even touch it.
Warm Curiosity is mindfulness' twin
No. 23
No. 24
Keep it simple; be curious.
Keep it authentic; stay curious.
No. 25
No. 26
Remain poised, cultivate Curiosity
Undoing the masculine doing
No. 27
No. 28
Changing form of expression is artistry.
Reminding of the moment Divine Mother gently kissed your eyes
No. 29
No. 30
Heart Nebula: extends out from you; reaching back to you.
don't count on them to be YOU
No. 31
No. 32
Trust Female Nimbleness
right now, I'm responsible because I didn't _________________
No. 33
No. 34
the space you hold for someone is the only space they will fill
thank you! you gave me information about how YOU operate
No. 35
No. 36
be hurt---and still teach!
don't believe in bypass
No. 37
No. 38
don't believe the commercialization of mindfulness; peace doesn't feel the way they sell it
Fighting against hatred. . .
Is that how you really want to spend your precious energy?
In doing this, what are you saying "No" to?
No. 39
No. 40
recommit to letting go of the violence against yourself
honor your unfolding
No. 41
No. 42
perform the steps daily, in all your affairs, thinking, and practice
to re-weave your soul/heart-mind in what is Untouchable/Deathless
Come to know the difference of watching in Silence
and being silenced.
No. 43
No. 44
Dark Mother and the Ancestors need you to live on
You are sacred and you are loved.
No. 45
No. 46
You are not a star; you are the Stars
Beautiful Undoings; the mystery of being loosed
from American racial history stress.
No. 47
No. 48
This is my wound, but also my GOLD.
Be careful you don't build an altar to trauma.
No. 49
No. 50
Celebrate Black Joy and Black Life.
Be the listener.
No. 51
No. 52
THEY need to be willing to die for equality.
WE need to let die all the ways we react from violence and rage toward ourselves: our mother and father, son and daughter, sister and brother, lovers and partners, infants and elders.
No. 53
No. 54
There is some sort of inner conflict that needs to be healed. Set out on that journey. Let the Beautiful Undoing fill you with wonder and encourage your steps to Healing.
May I be safe and protected.
No. 55