Do You Have to Meditate to Be Present?

TheThreeMonksMy dear friend Christie and I met a monk in Thailand who said to us, “You can meditate anywhere. You don’t need to be in the meditation hall.” It was quite profound at the time because we were looking for a place to meditate. It hadn’t occurred to us to meditate on the sidewalk. I figured that if he said that it was ok, it would work.

I haven’t looked back since.

Recently, I’ve been thinking about meditation versus presence… If the point of meditation is to practice being present, to practice noticing what is happening right now, do I have to meditate to be present?

In other words, if meditation helps us focus on the present moment, if it helps us focus on something that is happening right now, do I have to meditate in order to do it?

Or really simply: Can I be present with out meditating?

YES, YES and YES!

In any given moment of my life I can take a moment to notice where I am and what I am doing. In fact I do this throughout my day. So do you. You do this when you pause for a brief moment and check to see if you have your keys when you leave. You do this when you pause to check if there is enough petrol in your car or money on your metro card. You do this when you look around at who is at work today. You do this when you glance at yourself in the mirror to check your hair or make sure that you’ve gotten your hands clean.

You do this multiple times a day.

You just don’t think about it this way.

And you can if you like.

As you go through your day, you can start to notice those moments when you’re naturally present.

You can also choose to be present for moments at random if you like. You can pause on the street corner and take a look at where you are. Even if you’ve been there a thousand times, it will be unique in this moment. It will never be the same way again. Something will have changed by the time you get there next. Can you see the differences? Are the sounds different? Do you feel different standing there? Things will change.

Of course, now I’ve created a practice out of it.

You don’t need to be this formal about it. You don’t have to turn it into a game or a practice. You can just pause and notice the street corner… And then go on your way.

Another friend of mine, Esther, introduced me to Kitchen Yoga. She said you could practice yoga in your kitchen while bending over to get a pan from under the counter, stretching up to get a plate, or twisting around to open the fridge.

I’m suggesting a similar kind of “non-practice” practice.

I’m going to start calling it Sidewalk Presence.

Yep, I can be present anywhere and anytime. I just notice where I am in this moment and voila, I’m present. And so can you. No practice needed.

Enjoy.

Creative Commons Photo License

Spiritual Awareness through Cultural Immersion

Spiritual Awareness thru Culture

Enlightening Radio Interview: Spiritual Awareness through Cultural Immersion

Christine Andrew, owner of CoSozo Wellness interviewed me for her Enlightening Radio show. Here’s what she wrote about it:

“Every moment in our lives has the opportunity to provide deeper awareness and insight into our true essential nature. Traveling to and living in a completely foreign country or within new cultures and belief systems enables you to confront and encounter awarenesses that you perhaps might not have the opportunity to experience any other way.

Joining our conversation today is Elena Foucher, the Founder of the Joy Lab in Hong Kong. Elena delivers short and easy meditation tools and tips that you can literally do any time. She also has a fascinating backstory with Enlightening Radio host Christine Andrew. On today’s show, we’re not only discussing that rich history, but also some of the insights that you can gain in your life, whether you’re in your own backyard or half way around the world!

There’s a rich and deep world within each of us. Use the messages and examples of today’s show and dive on in! For more information about Elena and the Toothbrush Meditations, please email Elena@ElenaMariaFoucher.com or visitwww.toothbrushmeditations.com.”

Recorded 23 August, 2014, click the link at the top to listen to the interview.

Enjoy!,

Elena

New Goal: 90 – 10

On top of the Rockies!  I just read this great idea of focusing 90% of the time on positive things and only 10% on negative things.

So all that time I spend fixing what’s wrong, would only take up  10% of my time.

And all the love and laughter would be the ENTIRE other 90%.

That’s a ratio worth living!

This really came home to me yesterday when I realized that this shadow work that I was doing didn’t have to be so depressing… I could actually ask myself to have fun with it. Fun looking at my deepest, darkest crud? Well why not?! I get to decide how I do things, where I focus my attention, where I focus my energies… whether I revel in the bright sides or lull myself asleep with the heavy darkness. So, I’m trying it and so far it’s much nicer. The dark is still dark and I’m reminded to not take it so seriously, reminded to keep my distance from it, that I am not it.

Then this 90 – 10 idea floated by and it felt like a great idea to live by and confirmation of my decision. Isn’t the Universe grand?

Thanks Universe. Thanks whomever wrote that idea down.

Enjoy!,

Elena

 

Toothbrush Meditations!

Toothbrush Meditations Power Tools for Relaxation

Hi guys!,

I’ve been busy! I’ve just launched the Toothbrush Meditations… 10 second meditations that you can do whenever you’re feeling stressed. They help you relax instantly, while you’re being productive doing other things, you  do a 10 second meditation and Voila!

They are a meditations that I’ve been doing for years… I wanted techniques that I can do anywhere, anytime and these are what I came up with for myself.

About 6 months ago, I decided that they were too good to keep to myself, so I’ve put them in a format that we can all share!

Check them out at ToothbrushMeditations.com.

And please let me know what you think – on the page, the text, as well as the meditations themselves! Your feedback is very, very welcome! If you give me any feedback I’ll send you a free bonus meditation in thanks.

With Joy,
Elena

Speaking From the Heart: Expressing All of You

(video)  Is it a good idea to express everything that you think and feel?

Should you actually tell someone that you think that their ideas is crazy?
And can you be vulnerable enough to admit to someone when you are afraid?
Is the alternative denial and misery?
What do you say?
Enjoy,
Elena
theJoyLab.net

 

Speaking From the Heart: Feeling with Every Cell

(video) Being willing to feel things, to feel with every cell of your body every feeling that comes, be it joy or sadness… opens you up.
Allows you to experience all of it.
And let it all go.
Can you feel with every cell of your body whatever you are feeling right now?
Enjoy,
Elena
theJoyLab.net

Broken to Joy: How Patience Speeds Healing

(video) Patience helps lighten the load. You feel safer and more confident making change easier.
Frustration adds another layer of ick to work through.

What’s your experience with these two?

Enjoy,
Elena
theJoyLab.net

Posture Perfect – 4 Exercices for Improving your Posture

Playing with Posture in France

Playing with Posture in France

Want to improve your posture?
Here are a few things I’ve done over the past year that have helped a lot. I like to play with these while running, so these are especially fun to do while moving.

Spinal Awareness – (From the) Bottom Up!

Great for awareness of the entire spine, floor to ceiling.
  1. Contract the anus a few times so that you are really awa˝re of the area around the low spine (just above the anus is the coccyx, then the sacrum and then the rest of the spine rises up into the neck and skull).
  2. Then starting from the bottom, inhale and imagine that the air you are inhaling is gently moving up your spine and that it expands and lifts your spine as it moves up. Invite your spine to float up, as if you were lighter than air, following the movement of air and spine with your awareness, upwards from coccyx to crown. Notice how the spine gently lifts and unfolds and the body opens.
  3. Do this a few times, following the movement, noticing the movement in the body each time.d. Now notice as much of the spinal area as you can, coccyx to crown (bone, muscle, skin, etc).
  4. Use this exercise to help you relax your spine and back and to be more aware of them and their position. This exercise is also a great way to start focusing on your spine before you do any of the other exercises below.

Spinal Tube

This exercise is great for aligning the whole spine.
  1. This is super simple. Imagine that your spine is a tube. As you inhale, imagine that your breath is gently flowing down your spine, and that the whole tube is lengthening, flowing down, relaxing, expanding and opening as the air floods through.
  2. Let the breath smooth out any kinks in the tube, and allow the back to relax, loosening all of the back muscles as it goes. This is an air massage. It feels great!
  3. Do this for a few breaths or until you feel un-kinked.
  4. This is great to do while moving, especially exercising, and if you do it while running, for instance, you can play with improving your gait at the same time (better posture = easier stride).

Spinal Tube with Navel Hold

This one is great for abdominal and low back awareness. Also, strengthens the abdominals. This one is for those of you that like challenges.
  1. Once you get good at the above practice, add a gentle drawing in (pulling in) of the navel towards the spine. Keep breathing and relaxing at the same time!
  2. This practice is actually a bit tricky, because you want to relax the back as much as possible and at the same time keep the abdomen contracted. The dichotomy creates an interesting challenge for the mind and the body.
  3. Again, be gentle. The point here is not force. The point is awareness, so notice your body and how it reacts to this interplay of relaxation and gentle contraction.

Hip Space

This exercise allows more room between the thighs for the pelvis to move, so that great pelvic alignment is easy to find.
  1. Stand comfortably, feet hip width apart.
  2. Staying upright (without leaning the upper body forward), bend your knees and lower your body straight down towards the ground a few inches (a very shallow squat)
  3. Soften your whole pelvic area, especially your buttock and hip muscles by imagining that you are made of melting butter!
  4. Standing like this, your pelvis has more room to move. Loosen it up a bit and enjoy this increased freedom by rocking the base of your pelvis gently back and forth, moving your pubic bone and coccyx (the bony mound at the bottom front of your pelvis above your genitals and in back, the seat bones at the base of your spine).
  5. Drop your sit bone, your coccyx bone at the bottom of your spine, down towards the ground, straightening your low back and letting your your pelvic bone move forward as your spine straightens.
  6. Keeping your pelvis in this new position slowly and gently straighten your knees feeling what a straighter lower back feels like.
  7. Feel which parts of your back, buttocks, hips, thighs, knees, etc feel tight or restricted in this position. If you feel fairly comfortable, take a few steps, again feeling for restrictions.
  8. If you feel really comfortable walk around feeling into this position, reminding your body what this feels like, and how to move in this position. Let this be gentle, fluid and dynamic. The point here is not to force anything. The point is to gain awareness, to notice the body.

Enjoy!,

Elena

What exercises do you do that improve your posture?

5 Giant Steps to Improve Your Heart Centered Marketing

Share You Essence

Share You Essence

For the past year, I’ve really put my nose to the grind stone to figure out how to market myself, so now I’m sharing the fruits of that labor with you…

Here they are, in 5 giant steps, my version of the current trends in heart centered marketing for soul centered businesses (healing, coaching, counseling, etc)

Synopsis

The main thing that I understand from my studies is this: marketing my work is about focusing on the client in a way that lets potentials know who I help, what I help them with and what benefits they will receive. Clients are interested in themselves first, as they should be in this equation, my work next and me third. Marketing is first about making clear to clients who I serve and how, so that they know immediately if my services could be an appropriate match for them. Once they determine if they and their issues fall into my sphere of work, then they want to know more about me. They will already have a sense of my energy from the initial information (consciously or not), afterwards I am just filling in the gaps with some details about me so that they get an even better sense. Finally, testimonials from others about their experience complete the information.

The 5 Giant Steps

1.Defining your client base – WHO are they –

Who do you work with? Who is your ideal client cohort?
Do you work with children only? Adults? Animals? Plants?  Women? Teenagers? Pregnant women?

Examples: I help men and women…, I work with young adults…, I facilitate special needs children…, I teach pet owners…

This part is often fairly difficult in part because it’s importance isn’t understood. For some excellent advice on how and why to define a niche, check out Tad Hargrave’sbrilliant work. He gets this part way better than I do, co if you are really serious, definitely read his articles!

2.Defining what you help with – WHAT do you do –

This part can also have you pulling your hair out… at least I did for years. I finally get this one, so read on…

What issues do you help with? What issues is/are the main, typical, or favorite focus(es) of your work?

Start by imagining that you have an issue that you want help with… maybe you have cancer or a torn ligament or insomnia or you are being contacted by aliens and you are terrified.  One thing to notice is that each problem is unique and that not everyone will be a suitable helper for you. In other words, if you have a torn ligament you are probably not going to go someone who specializes in channeling aliens. At least not at first. :) (Oh, this is fun.)

Does that make sense? The point is that marketing is best when it is targeted towards the client in a way that helps them understand how you can help them.

Let me say this in another way: if I am seeking help it is because I feel I have a problem. I feel that I want help with something. Problem free people generally don’t seek help, right? So, problem in mind, I am going to start looking around and asking friends for someone who can help me with it. If for instance, I want help dealing with child abuse, I will be looking for a therapist who specializes in childhood trauma or similar, and probably not be looking for someone who’s work focuses on death and dying.

Lotus OpeningThis becomes a starting point in your marketing: What issues do you work with especially? And here are a bunch of different questions that you can ask yourself to get at the answer. What kinds of things is your work most effective with? What things do you most like to work with? What are your typical or favorite starting points or client issues? What things have you dealt with most in your own life or are you really good at dealing with in your life? Who are your favorite clients and why and what are their issues?

For brevity, boil your answer down to one or two main issues. This can be quite a challenge, so if this is difficult in the moment here are some things to do: give yourself some time to reflect on it, meditate on it, and let all of the answers come… write them down. Talk to friends, read about other healers on the internet or in books, talk to other healers, and think about other healers that you know. As you are doing all of this begin to notice how you are similar and different from them, eventually discovering what it is that you actually do in a nut shell. Peel away all of the things that everyone does like uses intuition, works with energy/body/mind/emotion, channels higher knowledge, etc and look at what you do with those things… how do you use your intuition? What do you do with energy/body/mind/emotion? What is unique about how you use higher knowledge?

Don’t worry that you are going to limit your actual work or who comes to you by being this specific in your advertizing. Remember that this is a starting point for people to begin connecting with you. It doesn’t define you so much as it gives a clear idea of an important part of your work. You aren’t limiting yourself with this definition (Can anyone describe themselves in one or two sentences?!), you are describing the thrust of your work relative to others so that people can begin to relate you… you are saying: we can begin our conversation here. If they are interested, they will ask questions. And then you will know what other questions to answer.

For instance, another healer friend and I have very similar sounding practices. We both work with people’s bodies to access their emotions around trauma. However, in talking it helped me realize that my practice focuses on allowing and inviting the energy present in the body and uses the body as a starting point whereas his focuses on locating and releasing trapped energy and uses emotions as a starting point. This is a huge distinction in how I will market my work from now on.

For Example: he could write, “I help people who are feeling emotionally overwhelmed release their trauma,” and I could write, “I help people utilize their body’s wisdom to relieve the effects of trauma.”

Our focuses are different and our starting points are different, even though in the end we do very similar things.

3. Defining the benefits you offer – WHY come to you –

What can clients expect from your work? What are the end points of your work?

And before you say anything about expectations and that there are no endpoints (I am thinking that anyway :) , it helps me to remember that my client has a problem and wants help. They are going to come to me because they feel that I can help them feel better. Otherwise, why come?

Some questions to answer to determine what you offer, what the benefits of your work are: If I work with you, what can I expect? How will I know when we are done? = Do you help me regain the range of motion in my joints? Do you teach me ways to relax? Do I reach some goals (that you/I/we set)? After x session(s) I will think/feel/have… This work will ameliorate/improve/change…

Example: I help men and women face their traumas in order to regain mental and emotional stability.

4.Write a short Bio – WHO you are –

Write a short bio on your relevant education and experience. I don’t think that any of my healing clients care that I have a BS in Environmental Science, but they would like to know that I have studied a number of healing modalities, one for 400+ hours. They also don’t care much about my work teaching teachers how to teach, but it is useful to know that I’ve been practicing my healing work since 2005.

Briefly describe the learning and doing that informs your practice. They want to know that you know what you are doing both from study and from experience. . Did you take an hour class and start yesterday or did you study for a while and have been practicing for years? They don’t need an essay. They just need the facts, Mam, just the facts. Have the confidence to let the facts of your experience speak for themselves. After all it is how you got to where you are today. Trust yourself and trust what you know.

And be honest! People will feel dishonesty in their bones. Even if your study and experience is limited, people will respect your honesty and know that they can trust you, which is crucial in establishing a healing relationship. If you feel too limited to be honest then either take more classes, get more experience by giving complimentary sessions or get a new career that you can be honest about.

5.Testimonials – OTHER perspectives

The best advice for this came from a friend and fellow healer… Instead of asking people to write testimonials, jot down what people say to you after sessions about their experience of your work in a notebook and collect words of approval from their emails. Put these in an email, send them to the person who conveyed them and ask if you can use them as testimonials. Let them know where you will use their words (give your website or describe your advertizing placement), ask if they are comfortable with how you would like to list their name, and give them some options for their listing (some combination of full name, first name with last initial, first name only, initials only, with or without occupation, with or without home country, etc).

This process has two distinct advantages. First, you get their opinion at a time when the experience is fresh, when they are really feeling deeply and clearly what has happened for them versus relying on memory. Second, since it is already written, clients tend to return something useful much faster. All they have to do is read over it and at most edit what is there before hitting reply.

Voila! Five giant steps for creating or refining your heart centered marketing.

If you want help, there are quite a few soul centered business coaches out here such as Mark Silver and Brian Whetten. You are also welcome to email me with questions or leave comments below.

And please share this if you found it helpful so that others can benefit as well!

Happy Sharing!,
Elena

Learning to Fall with Grace Part II

hong kong from the peak

Ok, so now that I’ve started playing with the physicality of falling down, I moved on to another forward roll technique to keep my mind engaged in the activity, and have invited the emotional part to come and play too. Yikes.

After warming up a bit and checking in with my self (Everything ok in here to play this way right now? Yes. Great. Let’s go!) I opened to the fear of falling (I imagined slipping), located the fear in my body (belly and throat as well curiously, hadn’t noticed that aspect of it before), felt into it, took a breath for courage and did a forward roll. Shew… scary. After a few rolls it came to me to just fall down on the futon and lie there as if I had fallen for real. Oh boy.

I ended up flat on my back full of fear and all of these associated feelings of incapacity, inability and unworthiness welled up. Then it came to set up a safety bubble and I laid sprawled in the fears for as long as I could, breathing gently and staying open.

Then I had to eat some chocolate and distract myself with washing some dishes.
I hadn’t expected this fear to go so deep!

After relaxing a bit, and checking in again (“Everything ok in here to do some more?”) I started playing again and noticed that the fear was much, much less intense. Great!

A Technique to Splay with

Here is the second forward roll technique, this time from gymnastics…
I found the video a helpful visual, but I really needed the written instructions below before I understood how to do this roll, so I recommend watching the video to get the idea and then reading the steps below for full understanding… and then of course, splaying with it!

Gymnastics forward roll (link to the video)

Do-a-Forward-Roll Instructions (text)

Note: I found using my hands helped with this one. First, to contact the floor lightly at the beginning of the roll helped me land on my shoulders (not on head or neck, please!), and second, at the end of the roll, immediately stretching them out in the air in front of me helped maintain and direct the momentum of my body up to standing.

Happy Splaying!,
Elena