  Spiritual
This week: Meditative Mind Edited by: Shannon  
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Welcome to the Spiritual Newsletter. My name is Shannon and I'm your editor this week.
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Meditation
[med-i- tey-sh uh n]
noun
1. the act of meditating.
2. continued or extended thought; reflection; contemplation.
3. transcendental meditation.
4. devout religious contemplation or spiritual introspection.
You don't have to be religious to practice meditation. Meditation is an act of self-care that reduces stress, helps alleviate anxiety, induces relaxation, improves mood, increases focus, reduces blood pressure, increases self-awareness, slows the aging process, and benefits immune health, among other things.
The benefits of meditation have been clinically proven time and time again, but to someone who's never meditated it might sound mysterious, mystical, and even downright intimidating. I have no idea what I'm doing. I don't want to look like an idiot. At least that's what I thought the first time I was asked to meditate. The year was 1997. I was in nursing school, and one of my instructors would light a scented candle, turn off the lights, and open each of her classes with a brief meditation.
Close your eyes. Inhale slowly to the count of three. One. Two. Three. Exhale slowly through your mouth. One. Two. Three. Breathe in again through your nose. One. Two. Three. Exhale. Continue breathing in through your nose, out through your mouth.
Become aware of your body now. Focus on how your body feels sitting in your chair. Uncross your legs and plant your feet firmly on the ground. Recognize any tension being held in and between your toes--tension you weren't even aware of before. Relax. Move your mind up to the arches of your feet now. Your ankles. Your calves. Your knees. Rest your thighs and buttocks. Relax your abdominal muscles. Focus on your chest. Release any tightness remaining there. Allow your shoulders to relax toward the floor. Feel the tension leave your shoulders, the muscles of your shoulders and neck relaxing. Move your mind down to your biceps now. Your forearms. Your wrists. Unclasp your hands. Unclench your fingers. Allow the energy to course freely through you.
Breathe in through your nose. One. Two. Three. Exhale through your mouth. One. Two. Three. One more time, breathe in through your nose. One. Two. Three. Exhale. One. Two. Three.
You may open your eyes.
I didn't know it at the time, but this kind of meditation is called Mindfulness-Based Stress Reduction. I loved it, and I looked forward to her classes because of it.
Of course MBSR is just one kind of meditation. Other forms include (but are not limited to):
 Kundalini Yoga
Primordial Sound Meditation
Transcendental Meditation
Guided Meditation (the actual meditation begins at 3:15)
Vipassana Meditation
Loving-Kindness (or Metta) Meditation
We lead stressful lives, and sometimes it feels as if we're being pulled in ten different directions at once. The U.S. is the most medicated country on the planet, and "according to the American Psychological Association, chronic stress is linked to the six leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide" (Miami Herald, 3/21/14), but we can do something about it.
Do you meditate? Did you try one of these methods after reading this newsletter? How has meditation changed your life? Impacted your writing? Shoot me a comment and I'll include it in next month's newsletter.
Now, close you eyes. Breath in.
Thank you for reading.
FREE Meditation Classes:
 Deepak Chopra's 21-Day Meditation Experience (repeatedly several times per year)
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I hope you enjoy this week's featured selections, which were chosen specifically because they pertain to this week's topic. Although the members who wrote them are no longer with us, having moved on or passed away, they are worth a read. Absence doesn't equal irrelevance. They were all members of our community, so consider this week's newsletter a tribute edition. Thank you, and have a great week!
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The following is in response to "Metamorphosis" :
shepherd46 writes, "Thank you, Shannon, for writing "Metamorphosis! Like you and many others, I have gone through this at least two times in my life and I thought I was dying. It was only with God's help and direction, support from my husband and my constant searching for the truth, that I made it through. Wonderful article! I hope everyone reads it." Thank you so much, Toni. 
Jaeff | KBtW of the Free Folk  writes, "Thanks for this amazing newsletter, Shannon! I'm very fortunate to have never experienced this level of spiritual crisis myself, but I know from being around people who have that it can be incredibly debilitating... and there's nothing worse than knowing something is wrong and having people be dismissive of it as if it's just something that can be easily solved with some pills or R&R or [insert quick fix here]. One of the most beautiful things about a strong marriage is how one partner can be the strong one when the other needs it... and how those roles can change year by year, situation by situation.  " Thank you, my friend. 
Mia - craving colour  writes, "Hi, Shannon. It's not often a newsletter touches me at a gut level. Yet what you went through resonated with my own experience--that feeling of dying and the universe turning upside down, the need to be alone, and the intense search to make sense of what is happening. Holy Now by Peter Mayer is a glorious expression of what breaking through to a new understanding feels like. Your closing comments are astute: 'Everyone is different, and there isn't any such thing as a play-by-play DIY "Spiritual Awakening" handbook--no specific books you should or shouldn't read. This is your journey, and it should be a journey of love. Your soul knows what it needs; your heart will lead you to it.' Yes, we need to allow ourselves and each other to follow the soul self, for each journey is as unique as the individual. Thank you for sharing your experience." Thank you for your beautiful comments! I'm glad you liked it. 
Lady K Bear  writes, "This. Is. Me. And I don't know what to do. I can't afford to up and leave and we aren't stable enough for me to not work. But I feel like my job and my life are killing me and as the noose tightens my will to get out fades. I don't want to die." Lady K, are you able to get away even for the weekend? Do you have children? Can your spouse, significant other, family, and/or friends watch your kid(s) for you so you can get some much-needed alone time? Grab an afternoon or a day here, a weekend there. Sit alone in a field, spend the afternoon at a secluded beach, take a hike through the woods, lie down in a park and listen to the world around you. Feel the sun on your face, run your hand over the bark of a tree, let the wind caress your skin, scoop up a handful of earth and breathe it in. I know it sounds silly, but this particular crisis is eased by being close to nature, preferably alone. It's vital to your wellbeing that you focus on yourself at this time, even in bits and chunks. You can't be emotionally available to others if you're crumpled and tattered in the corner. Your soul is screaming to be heard. Be kind to yourself, and if you need someone to talk to--just someone who has been there to bounce your frustrations and ideas off of, PLEASE feel free to contact me any time. You are not alone. (((hugs))) 
Future Mrs. B  writes, "What a powerful piece and it reminds me of the day I had my spiritual awakening. I decided to embrace something I loved, when people around me hated it, and have moved forward. I remember the tears and just the feelings of that moment so vividly. You have inspired me to write a poem about that day." Yay! I've included your poem below. Thank you so much for reading and commenting!
The following is in response to "With a Wink and a Smile" :
A*Monaing*Faith writes, "Can't remember if I responded to this Spiritual Issue about confrontation (May 15, 2013) to say thanks for including my story! But I know if I did I never actually read it b/c MAN what a story! I have a kind of similar one that led to me going to the local psych ward (grief and other things played into it) but I came out a much more self-possessed individual, thanks for sharing, all those years ago  " After receiving your comment I reread the newsletter and laughed out loud. It wasn't funny at the time, but it's so out of character for me to behave that way that all I can do is laugh. It's done, right? Can't undo it. All I can (and did) do is learn from it and move on. Thank you for taking the time to read it! I'd love to hear your story. Have you written it down anywhere? 
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Spiritual: April 13, 2016 Issue [#7580]
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