A Guided Standing Meditation to Activate Your Creative Imagination

May 1, 2018

 

Albert Flynn Desilver - A Guided Standing Meditation to Activate Your Creative Imagination Blog Banner

Springtime in the heart of May is a time of renewal and discovery, a time of reminding, reconnecting, and remembering our true imaginative potential. Mother may I? Yes, you May. Express your full imaginative self, just as the flowers, fourth graders, and fully feathered birds do.

You are your imagination. It’s not something outside of you that you read in the pages of some book, or something you overhear in the next booth over at Bubba’s Drive-In, or even the memory of your adventures trekking across Nepal (although these are all terrific things to write about). It’s found within you — your imaginative heart and soul, looking like a nebula of stars throbbing in your bloodstream a thousand times a second, at this very moment. Here’s a way to practice conjuring up (imagining) and letting go: the standing “skeleton scan” meditation.

Skeleton Scan Meditation

  • Find a quiet place in your house with a soft and comfortable surface to stand on. Close your eyes and take a deep breath inward.
  • Ground yourself in this moment, in your body. After the first deep breath, let your breathing become natural.
  • Now lightly bring a thread of your awareness to your feet and breathe into your feet. Feel the stability and grounding of your breath at your feet. Now, with your mind’s eye, see the little toe bones of your feet, then follow your imagining to the main parts of your feet and to where they meet your ankle bones.
  • Continue up your legs to view the bones joining to your knees then up to your hip bones.
  • See your hip bones where they connect to your sacrum and your spine. Now visualize your vertebrae climbing and then branching out into your rib cage. See the ribs of your body wrapping around you and joining at your sternum, protecting your heart.
  • Notice now the bones of your shoulders holding your arms, and see those bones of your upper arms, into your elbows, and down to your hands and finger bones.
  • Now bring your visualization back up your arms, past your elbows, back up to your shoulders, and see now your neck and where your spine connects to your skull.
  • See your skull, the round smoothness of the bone with hollow sockets for your eyes and nose, and see the bones of your jaw and teeth.
  • Breathe into this visualized experience of your skeleton. Breathe in and feel your body
    swaying gently, knowing right now that this skeleton is your stability and ground—these mineral bones are your conduit to earth and sky.
  • Take a deep breath inward, exhale, and open your eyes.

 

ALBERT FLYNN DESILVER is an internationally published poet, memoirist, novelist, speaker, and workshop leader. He has published several books of poetry, his memoir Beamish Boy (Owl Press, 2012), and his new book Writing as a Path to Awakening (Sounds True, 2017). He teaches at the Omega Institute, Esalen, Spirit Rock, and writing conferences nationally. He lives in Northern California. For more, visit albertflynndesilver.com.

Buy your copy of Writing as a Path to Awakening: A Year to Becoming an Excellent Writer and Living an Awakened Life at Sounds True or your favorite bookseller. 

Albert Flynn DeSilver

Also By Author

4 Ways to Cultivate Creativity This Holiday Season

4 ways to cultivate creativity this holiday season

In the craziness of the holiday season, it can be challenging to cultivate personal creativity—but when we think of creativity in terms of a gift, our hearts open to great and beautiful possibilities. Here are four ways you can cultivate creativity this holiday season. 

Write a series of haiku you can print on paper, ceramics, cloth or food

Spend some time reading and reminding yourself of the art of haiku. Practice writing a few of your own on paper first. Make it a ritual; bring presence and mindfulness and reflect on the immediacy of your experience here and now—and maybe touch of some sentiments around the holidays.

Transfer your haiku to a holiday ornament you can hang from a tree or. . .

Have fun with this practice! Invite your friends and family members to engage in this practice and have fun exploring different ways you can share your haiku on an ornament.

Write a haiku you can eat

Haiku holiday cookies anyone? Use icing as your ink. Explore different ways you might “write” your haiku using food.

Haiku writing with objects and documented in photographs

You can create your haiku with sticks, string, stones, sand, any material you want, and then document your poem by photographing it. Your last step is to create it so that you can give it away as a gift!

Happy holidays! 

Albert Flynn DeSilver is an internationally published poet, memoirist, novelist, speaker, and workshop leader. He served as Marin County’s first Poet Laureate from 2008–2010, and his work has appeared in more than 100 literary journals worldwide, including ZYZZYVA, New American Writing, and Exquisite Corpse. Albert is the author of Writing as a Path to AwakeningBeamish Boy: A Memoir, Letters to Early Street, and Walking Tooth & Cloud. He has taught workshops at The Esalen Institute, The Omega Institute, Spirit Rock Meditation Center, and literary conferences nationally. visit albertflynndesilver.com.

A Meditation + Writing Exercise to Conquer Your Fear

A meditation + writing exercise to conquer your fear, banner

To prepare for the dog days of summer, we move from amusement to audacity. Being a dog owner and lover, I particularly enjoy the expression “dog days.” I always picture a pile of lazy dogs panting away in the shade of a chestnut tree, waiting out the heat of the day to go for an evening walk. Venturing into the heat of creative and spiritual practice takes courage; it is an audacious undertaking.

This July, I invite you to take on a “BHAG”—a Big, Hairy, Audacious Goal. Write forth your truth and wake up to expanded awareness in the process. Whether that means starting a journal or writing a poem, novel, memoir, or letter to your grandmother, audacity will drive you forward. I want you to commit here and now to do your best in any given moment. Move forward with your best intentions of creativity and spiritual awakening at heart. This combined meditation and writing practice will help you get there.

A Meditation on Audacity

Let’s begin with where we are—in a grounded and courageous place, fully embodied. Find your comfortable place to sit. Rest your hands easily in your lap and your feet flat on the ground or cushion. Gently close your eyes. Take a few breaths inward and release. Find that natural rhythm of your breathing, connecting with your breathing body. Tune into your immediate sensory experience, just noticing what your experience is right in this moment. Let your breath be your anchor and ground.

See if you can bring to mind a particularly scary or vulnerable situation. Think of one in which you recently felt exposed, sensitive, even fearful; not one in which you were in a dangerous situation, but a memory of you putting yourself out there in some way—confronting someone, speaking to a group, asking someone new out on a date. As memories of the situation come to you, breathe deeply into your belly and know that you are safe now, breathing here in this moment in this body. If you need to, you can open your eyes, but try to remain grounded in your breathing body. Notice the rush of sensations and allow whatever arises to arise with love, patience, and compassion. Be gentle with yourself and remember that you are safe. See if you can stay with the feelings and simply explore how your fear or discomfort exists as a bodily sensation.

Notice where in your body you feel them. Breathe nurturing air into those places. Allow yourself to become familiar with the sensations of fear and vulnerability without the need to disconnect, distract, or avoid altogether. Be patient and kind with yourself as the emotions and feelings stream through. Gently note any physical changes: increased body heat, increased heart rate, tingling in your arms, increased sweating, and so on. Notice how the sensations linger, change, and dissipate. Become curious and open while kindly grounding yourself in the breath.

Put both hands on your heart, left on top of right, and take a deep breath. Say to yourself, “May I be well, may I be at peace, may I be bathed in the light of lovingkindness and compassion right now.” Take another deep breath, exhale, and release your hands. Bring them back together, palm to palm, at your heart and bow to yourself in gratitude for your courage and love. Open your eyes to complete the meditation.

You might try this meditation for five minutes at first and then extend it as you feel more audacious and courageous. The more you allow the feelings to arise and exist, the more familiar you will become with them. In turn, you will be better able to let them go and dissipate and see them for what they are—waves of energy and information arising and passing away.

Now for the writing . . . Write down three things you can do in the next month that scare you. They don’t have to be drastic acts such as speaking in front of 400 people. How about just sitting down to write that first scene of your novel? Typing up your first few poems? That can be scary enough. And these frightening endeavors don’t have to be related to writing. Maybe it’s a little terrifying to sit in meditation with your eyes closed for more than five minutes. Check in with yourself and see what’s a little scary for you—where can you push yourself a little further? Book a trip overseas, sign up for a rock-climbing adventure, agree to read at your local open mic. Keep in mind that you don’t have to actually do these things right now. Simply start by writing them down and sitting in their presence for a bit. Then you can take action to feel your fear and do it anyway!

This excerpt has been shortened and adapted from Writing as a Path to Awakening: A Year to Becoming an Excellent Writer and Living an Awakened Life.

A Meditation + Writing Exercise to Conquer Your Fear, Albert Flynn DeSilver

 

 

ALBERT FLYNN DESILVER is an internationally published poet, memoirist, novelist, speaker, and workshop leader. He has published several books of poetry, Beamish Boy, and his newest book, Writing as a Path to Awakening. He teaches at the Omega Institute, Esalen, Spirit Rock, and writing conferences nationally. He lives in Northern California. For more, visit albertflynndesilver.com.

 

 

 

A Meditation + Writing Exercise to Conquer Your Fear, Writing as a Path to Awakening, Albert Flynn DeSilver

 

 

Buy your copy of Writing as a Path to Awakening: A Year to Becoming an Excellent Writer and Living an Awakened Life at your favorite bookseller!

Sounds True | Amazon | Barnes & Noble | Indiebound

 

 

 

 

A Meditation + Writing Exercise to Conquer Your Fear, pinterest

A Guided Standing Meditation to Activate Your Creative...

 

Albert Flynn Desilver - A Guided Standing Meditation to Activate Your Creative Imagination Blog Banner

Springtime in the heart of May is a time of renewal and discovery, a time of reminding, reconnecting, and remembering our true imaginative potential. Mother may I? Yes, you May. Express your full imaginative self, just as the flowers, fourth graders, and fully feathered birds do.

You are your imagination. It’s not something outside of you that you read in the pages of some book, or something you overhear in the next booth over at Bubba’s Drive-In, or even the memory of your adventures trekking across Nepal (although these are all terrific things to write about). It’s found within you — your imaginative heart and soul, looking like a nebula of stars throbbing in your bloodstream a thousand times a second, at this very moment. Here’s a way to practice conjuring up (imagining) and letting go: the standing “skeleton scan” meditation.

Skeleton Scan Meditation

  • Find a quiet place in your house with a soft and comfortable surface to stand on. Close your eyes and take a deep breath inward.
  • Ground yourself in this moment, in your body. After the first deep breath, let your breathing become natural.
  • Now lightly bring a thread of your awareness to your feet and breathe into your feet. Feel the stability and grounding of your breath at your feet. Now, with your mind’s eye, see the little toe bones of your feet, then follow your imagining to the main parts of your feet and to where they meet your ankle bones.
  • Continue up your legs to view the bones joining to your knees then up to your hip bones.
  • See your hip bones where they connect to your sacrum and your spine. Now visualize your vertebrae climbing and then branching out into your rib cage. See the ribs of your body wrapping around you and joining at your sternum, protecting your heart.
  • Notice now the bones of your shoulders holding your arms, and see those bones of your upper arms, into your elbows, and down to your hands and finger bones.
  • Now bring your visualization back up your arms, past your elbows, back up to your shoulders, and see now your neck and where your spine connects to your skull.
  • See your skull, the round smoothness of the bone with hollow sockets for your eyes and nose, and see the bones of your jaw and teeth.
  • Breathe into this visualized experience of your skeleton. Breathe in and feel your body
    swaying gently, knowing right now that this skeleton is your stability and ground—these mineral bones are your conduit to earth and sky.
  • Take a deep breath inward, exhale, and open your eyes.

 

ALBERT FLYNN DESILVER is an internationally published poet, memoirist, novelist, speaker, and workshop leader. He has published several books of poetry, his memoir Beamish Boy (Owl Press, 2012), and his new book Writing as a Path to Awakening (Sounds True, 2017). He teaches at the Omega Institute, Esalen, Spirit Rock, and writing conferences nationally. He lives in Northern California. For more, visit albertflynndesilver.com.

Buy your copy of Writing as a Path to Awakening: A Year to Becoming an Excellent Writer and Living an Awakened Life at Sounds True or your favorite bookseller. 

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Settle back for a fascinating conversation filled with both practical insights and esoteric wisdom for anyone on a path of growth and transformation. Tami and John explore overcoming deep inner resistance to what we would rather not face; how traumatic “material” becomes frozen in the body; Kundalini awakening; how to attune to your body’s “subtle sensitivity” to receive the wisdom it has to offer; relaxing the mind; touching reality through and beyond the body; the “underground dimension” that is both personal and collective; the work of Carl Jung; becoming more intimate with the archetypal dimension of life; the challenge of defining the undefinable “absolute ground” of our being; transmitting a felt experience within a shared field of openness; the two kinds of inner blockages, psychological and existential; the core theme of safety; welcoming difficult feelings and experiences in order to better understand them; activating the light of awareness that leads to transformation; the practice of paying attention to the space behind you; mindfulness and witnessing our thoughts; humility and the pilgrimage from the head to the heart; the futility of “seeking” what is always already here; the disorientation that often precedes a reorientation; common symptoms people experience during the process of unwinding core contractions; letting go (and doing it with trust); the rainbow bridge between heaven and earth; why psychological healing is a necessary component for spiritual awakening; and more.

Note: This episode originally aired on Sounds True One, where these special episodes of Insights at the Edge are available to watch live on video and with exclusive access to Q&As with our guests. Learn more at join.soundstrue.com.

Vital Emotions at Work: An excerpt from Power of Emoti...

Emotions are Vital Aspects of Thinking, Acting, and Working

People once believed that emotions were the opposite of rationality, or that they were lower than or inferior to our allegedly logical processes. But decades of research on emotions and the brain have overturned those outdated beliefs, and we understand now that emotions are indispensable parts of rationality, logic, and consciousness itself. In fact, emotions contain their own internal logic, and they help us orient ourselves successfully within our social environments. Emotions help us attach meaning to data, they help us understand ourselves and others, and they help us identify problems and opportunities. Emotions don’t get in the way of rationality; they lead the way, because they’re vital to everything we think and everything we do. Emotions aren’t the problem; they’re pointing to the problem, and they’re trying to bring us the precise intelligence and energy we need to deal with the problem.

In [The Power of Emotions at Work], we’ll learn how to listen to emotions as uniquely intelligent carriers of information, and how to build healthy and effective social and emotional environments at work – not by ignoring or silencing emotions (you can’t), but by listening to them closely, learning their language, and creating a communal set of emotional skills that everyone can rely on. This work is not difficult at all, but it can be unusual in an environment that wrongly treats emotions as soft, irrational, or unprofessional.

The serious problems we’ve baked into the workplace don’t come from any specific management style or ideology, so I won’t focus on managers or leaders as if they’re uniquely powerful or uniquely to blame. These problems also aren’t limited to specific occupations or income brackets (though low-wage work is regularly dehumanizing and hazardous); these are long-term, widespread problems based on a failed workplace model – and on an outdated social and emotional approach that does not support (or in many cases, even comprehend) human relationships and human needs.

This book is the result of decades of exploration and study into how the workplace got to be so unworkable, plus decades of experience in how to access the existing genius in people’s emotional responses (in surprisingly simple ways once you understand how emotions and empathy work). With the help of the genius in our emotions, we can create emotionally well-regulated and worthwhile places for all of us to earn our living and spend our lives.

Luckily, we don’t have to do anything special to welcome emotions into the workplace, or even to make room for them, because emotions are and always have been in the workplace. They’re in the responses people have to workplace abuses; they’re in disengaged workers; they’re in workers seeking other jobs while on the job; they’re in workers who rightly avoid communicating upward about serious problems; they’re in low-wage workers who learn how to survive in hellscapes like call centers, fast-food restaurants, gig work, and robot-like warehouse jobs; they’re in living-wage workers who tolerate unhealthy workplaces because they can’t afford to leave their health insurance behind; and they’re in high-wage workers who may have to bow down to their superiors and compete with their colleagues to be seen as “winners” – and whose experiences of workplace abuse may not be taken seriously because they make so much money and therefore have no right to complain.

We can also see the emotions in our responses to workplace successes; in our healthy working relationships; in the ways we gather together to solve problems; in the ways empathic workers and leaders empower everyone around them; in the ways our colleagues support us when we’re struggling; in the ways businesses step up in times of loss; in the ways we create open communication and humane workflows; in the ways we teach each other; in the benefits, support, flexibility, and living wages we provide for our workers; in the honest sharing of business difficulties or financial losses; and in the laughter we share on great days and rotten days.

Emotions are everywhere in the workplace because emotions are a central feature of human nature. They aren’t removable, and in fact, trying to remove them is a huge part of what created the failed workplace model we have today. Emotions are crucial to everything we do and to every aspect of our work; therefore, we’ll learn how to listen to emotions, work with them, and respect their intelligence. And in so doing, we’ll build a better workplace – and a better world – from the ground up.

Karla McLaren, M.Ed.


Karla McLaren, M.Ed., is an award-winning author, social science researcher, and empathy innovator. Explore her books and audios on the power of emotion and creativity here.


This is part of a Conscious Business series brought to you by The Inner MBA®. You can learn more about the program at Innermbaprogram.com

Bringing Your Soul Force to Work: Why Being Yourself C...

Each of us has a somewhat mysterious inner power that could be called a “soul force.” In my experience, our soul force feels unstoppable, and it carries with it our uniqueness and what we care the most about. You could say it is the most essential part of us, that which we cannot be “talked out of,” that which demands expression.

Many people believe that this soul force, if it even exists, is not necessarily related to our work in the world. I am proposing just the opposite: that if we are to find our deepest fulfillment at work and achieve the highest potential in our career, in whatever field that might be, we need to engage and unleash this power.

What does it feel like to “work from our soul”? In my experience, there is a sense of drawing on a source of pure potential that is self-renewing and feels electrically charged. I don’t feel like I am working from a thin and limited layer of thoughts or strategy, but instead, there is a sense of being tapped into a charged energetic system of support and creativity.

Your Belly, Heart, and Head

For many years, I practiced somatic meditation, a type of meditation where we practice (among other things) inhabiting the inner space of the body and developing what’s known as interoception (being aware of internal bodily sensations). One of the things I discovered was the felt experience of three energy centers—the belly, heart, and head—that are referenced in many different systems of spiritual practice, and how these three centers can help us in engaging our soul force at work.

This might sound esoteric, but I actually think these three inner energy centers (called the “three brains” or “tan tiens” in Chinese medicine or “elixir fields” in certain types of qigong) are very discoverable and accessible to people who start to turn their attention inward.

To say more, when our belly center is open and energy is flowing through it in an unimpeded way, we can feel a sense of grounded power. We feel anchored and sense that we can weather the storms of life like a strong tree that is rooted deeply in the earth.

When our heart center is open, we can feel a sense of love streaming from us in every direction. This stream carries with it our care and concern for others. You could even say that we sense a stream of well wishes pouring out from our heart. Our work becomes imbued with a motivation to be of service to others and our world.

And when the center of our head is open, energy and information flow in through the top of our head in a way that often feels, at least in my experience, quite mysterious. New ideas come to us that can feel sparkly, such that even we are surprised by what is occurring to us. We become endlessly innovative in our work.

The Power of Letting Go

What does it take to awaken the intelligence of these three “inner brains” and allow the full power of our soul force to stream through these three energy centers? In my experience, what is required is not what you might expect. We don’t need to add anything to us. What is needed is a whole lot of letting go.

What are we letting go of? All of the ways we block ourselves, all of the ways we hold back. We are letting go of all of the ways we seek approval and are twisted up trying to appeal to others to be liked by them, the many ways we try to find acceptance and success via the unspoken and sometimes spoken rules of the status quo. We let go of twisting ourselves to fit a norm that doesn’t fit the truth of who we are. We let go of the mental construct of who we are so we can be the unique expression of the truth of who we are.

One year at Sounds True, we decided to give T-shirts out to the staff as part of our holiday gifting. Not a particularly original idea, but something we thought people would like. And our creative director put this slogan on the T-shirt: “Sounds True: Here for the Weird.” And I loved it.

Now, not everyone likes the word “weird”but I do. A chapter was once written about me for a book on bringing your whole self to work, and the authors called it “Tami Simon: Flying Her Freak Flag.” I didn’t mind the use of the word “freak” either. The reason is that these are just words in popular culture that mean someone is willing to be themselves in all of their uniqueness and eccentricities. And that courage to step forward and be a brave truth-teller is something that I value.

Recently, I was in a discussion with a spiritual teacher about how interesting it is that we don’t become a blob of paste-like oneness when we drop deeply into what some people refer to as the “field of being,” the boundless, awake awareness that we share. Instead, we often become more uniquely expressive and can even appear a bit quirky. He shared his observation that it is our ego-construct, the veneer of “I’ve got it together,” that keeps us looking like copycats of others. When we allow that ego construct to lose its presentational grip, and perhaps even drop away, we make room for the emergence of our soul force, the innermost part of ourselves, to shine forth. We liberate our own “weird.”

As a leader of an organization, one of the things I have noticed is that when I present and speak from this innermost place without a lot of self-censorship, it naturally invites others to do the same. It is as if a “permission field” has been established. The company founder is telling it like it is—talking about what she learned in therapy this week, or something that occurred when talking with her wife (of the same sex), or a discovery that came through a sleepless night—and this sets up a new norm. This organization is actually a place where I don’t need to wear a mask at work; my truth-telling and uniqueness are welcome here. And this liberates a tremendous amount of energy and, dare I say, “soul power.”

What’s Your Genius Zone?

Several years ago, as the CEO at Sounds True, I found myself having difficulty figuring out how to best structure our organization (as our direct-to-consumer digital business began to grow rapidly with a different set of infrastructure needs from our traditional publishing business). I decided to hire an organizational consultant, Lex Sisney, the founder of Organizational Physics, whose expertise is helping midsize companies design to scale.

To my surprise, Lex started his assessment of Sounds True’s structural needs by having me do a deep-dive review of whether or not I was working in what he calls one’s “genius zone.” As I have come to understand Lex’s approach, part of what he believes contributes to organizational flourishing (and the ability to scale) is when people are in job functions that make the best use of their natural capacities and passions.

In a way, this seems utterly obvious. Like any good sporting team, you want people in the positions where they have the most natural affinity and talent. And when you have a whole team of people working in their genius zones, you have a much greater likelihood of having a winning team.

And yet as a founder, I have always had the attitude of “I will do whatever it takes. This isn’t about being in a ‘genius zone’; this is about getting done what needs to be done. All work is not enjoyable anyway, and just buck up and do the next thing needed.” This sounds very dutiful, and it is, but it is not the stance that creates the most high-functioning team, nor the most joy, nor the most soul engagement at work.

About a year and a half ago, I did an exercise where I went through my calendar for several weeks in a row and numbered every scheduled meeting on a 1-to-10 scale in terms of how excited I was for the meeting to take place. A very obvious pattern emerged: about half of the meetings in my calendar received the number 2 or 3, and about half of the meetings were an 8 or a 9 or even a 10.

The events in the calendar that received a high score related to interviews I was hosting, new partnerships that were being formed, and working directly with authors on new projects. The meetings that received a low score had to do with the business’s strategic execution in terms of finance, operations, and the coordination of various departments. This simple exercise presented a clear picture: I needed to shift my role and pass on a whole set of responsibilities so I could be free to focus on and expand the parts of my work that were exciting to me.

We have this notion that we need to trade what we really care about in order to make money. In a conversation with Rha Goddess, author of the book The Calling, I asked her about this. She said something to the effect of, “Why wouldn’t you earn the most money in your career doing what you are uniquely good at, what you excel at, what you uniquely have the ability to contribute?”

Her words landed. What if our greatest career achievement can only come from working in our area of natural genius, from letting go of all the ways we hold ourselves back and bringing our full soul force to work?

I believe that when we do, we find fulfillment at work. And also in life. And then, when our days come to an end, we find ourselves at peace, hands open and empty. We gave away all that we were given.

In support of your journey,

Tami Simon

Tami Simon

Tami Simon is the founder of Sounds True and the Sounds True Foundation, and cofounder of the Inner MBA online immersion learning program and conscious business community created in partnership with LinkedIn and Wisdom 2.0.

The Inner MBA program connects a global community from more than 90 countries. It includes teachings from conscious business leaders, influential CEOs, spiritual luminaries, and faculty from leading universities. Together, we engage in the inner work of growth and transformation, empowering ourselves and our organizations to contribute powerfully to our collective good.

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