Author: Mindful Frontiers

Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers LLC, a Benefit Corporation (BCorp) committed to Community Wellness. We provide individuals, families, schools and organizations mindfulness meditation tools that nurture positive social-emotional growth. With over two decades of meditation experience, Anne-Marie is a certified meditation leader and labyrinth facilitator. Featured practices can be found on Insight Timer app and YouTube channel. Our website is ⁠MindfulFrontiers.net⁠. Linktree: @mindfulfrontiers Mindful Frontiers LLC is a Benefit Corporation (BCorp) committed to Community Wellness by providing schools and organizations with mindfulness meditation tools that nurture positive social-emotional growth.

Loving-Kindness is a Meditation Practice with Big Benefits:

Sending Kind Thoughts

Children are born with an innate capacity to give and receive affection and compassion. We’ve noticed how young children absorb the smiles of others and instinctively reciprocate their own heart-melting energy. We’ve watched a young child shed tears seeing another being in distress and noticed how they are able to join in the laughter of others. Observe them as they hug their furry pets and speak sweetly to un-furry pets such as a butterfly or a lizard. Children are born with a real sense of how to love and be loved. As they grow older, this spontaneity wanes as life affects their lived experiences. They find out that others are not always kind and loving, that people can display hurtful behaviors and life may become more challenging to navigate.  

Indeed, the world is sometimes a hard place and meditation can help assuage the feelings that come from suffering (dukkha in the Pali language of Buddhism). This is actually the first of the Four Noble Truths: that there is suffering in the world. The Second Noble Truth, that there is a cause of suffering, allows us to understand that it is not our fault. The Third Noble Truth teaches us that there is an end to suffering and then the Fourth Noble Truth sends us on the path of how to handle the effects of suffering by training our emotional intelligence.

Emotional intelligence helps us to stay present with life experiences. Intelligence is knowing that this, too, shall pass and that there is a positive way to deal with suffering. By encouraging present-moment awareness we learn to accept the changing nature of our experiences, the behaviors of others, and our own inner landscape. We learn to see things as they are without the duality of “good” or “bad,” and learn to check in with ourselves to build our internal resources.

This may be the biggest benefit of family meditation: to pause, check in, and genuinely wish ourselves and others well. When the family learns to nurture inner peace, we can generate positivity and heartfulness. By practicing mindful meditation, families can model how to keep positivity and generosity flowing, even when life’s experiences are confusing and painful. Loving-kindness, also known as Metta, is a meditation in which we send kind thoughts to ourselves and others. It is a generous practice that anyone can do, no matter the age and level of emotional intelligence.

A Metta Meditation for Sending Loving Kindness

  • Before you start this mediation, set a timer (10-20 minutes for example) and decide who will be the leader. Then choose a few phrases that invoke kindness and compassion. Write them down if it helps everyone to remember. Here are some examples:
    • “May I/you/we be at peace.”
    • “May /you/we be healthy.”
    • “May I/you/we feel free.”
    • “May joy fill my/your/our life.”
  • As is customary for meditation, find a comfortable place where the entire family can be together and attention is the most focused. 
  • Start by taking three deep breaths together, inhaling through the nose, and exhaling through the mouth while tuning in to how the body feels and responds to relaxing breaths.
  • Continuing our rhythmic breathing, we will offer loving-kindness intentions to people in our life, called beneficiaries, (yourself, your family, your neighbors, your community, your country, and people who need kindness across the world). 
  • Offering Metta starts with ourselves individually and then, in turn, moves on to others one at a time, ending with a community or group.
  • With the beneficiary clearly in your mind, repeat the loving-kindness phrases several times, moving from one beneficiary to the next every few minutes. The leader can speak the phrases out loud or encourage everyone to say them silently to themselves as the intended beneficiary is visualized. 
  • When the timer goes off or the meditation is completed, sit quietly for a few moments, smiling and sensing how it feels to have shared loving-kindness with ourselves and the world. 
  • If time permits, journaling can be encouraged. The very young can draw how they feel or who they sent Metta and illustrate how it made that person/those people feel.

Originally published in The Taos News, August 10, 2023

Meditating with Mother Nature: Impermanence and Interconnectedness.

Meditating in nature is a satisfying activity that anyone can do, no matter their age or mobility. Many people enjoy sitting under a tree or by a stream, lying on their back in a meadow or just sitting on the porch on a hot summer day. Communing with nature can be a rewarding experience, especially if we can feel gratitude and pay close attention to what is around us, appreciating the incredible colors, shapes, and designs. In the book, Awake in the Wild, author Mark Coleman writes, “Nature has the power to transform and awaken us. For centuries, monks, mystics, and other individuals have lived, meditated, and sought refuge in the forests, deserts, and mountains.” 

We can learn a lot from Mother Nature regarding impermanence and gratitude during the summer when there is an abundance of colorful life around us. All of this beauty is freely offered with nothing asked in return for all that is produced. Gaia’s beauty reminds us that there is beauty for beauty’s sake as well as a deep interconnectedness or interbeing, a term coined by Thich Nhat Hanh.

Thich Nhat Hanh, (called Thay, or teacher, by his followers), was a firm believer in meditating with nature. “When we look into our own bodily formation, we see Mother Earth inside us, and so the whole universe is inside us, too. Once we have this insight of interbeing, it is possible to have real communication, real communion with the Earth;” from Love Letters to the Earth. The idea of interbeing is very important to Thay and his Plum Village followers. Interbeing is the belief that we are part of Nature, its beings, and all that lives on our planet. We breathe together, hold space together and depend on each other for survival. There is no self separate from our environment and we all need the same elements to survive. What happens to you affects me and what happens to our environment affects all of us.

As I recently read in a Lion’s Roar article by Valerie Brown entitled The True Nature of a Flower, “Interconnectedness can be seen in a garden. A flower does not grow in isolation. It’s permeated by non-flower elements such as sunlight, soil, water, and air. It cannot exist without these non-flower elements. When you really look at a flower, you begin to see this interconnectedness of the roots stabilizing the soil, the nectar providing food for butterflies and insects, and seed heads offering nourishment for birds”. With awareness of interconnectedness, we understand the kinship connecting plant to flower, flower to non-flower elements, and also to everything else, including humans. We cannot exist without sunlight, water, air, and the nutrients plants provide. Using meditation, we can deepen our awareness of the connection (interbeing) we have with our environment and Mother Earth whose abundance and wisdom are immense.

The following practice is intended for families (or a group of people) to practice together in a natural setting. This meditation takes place in a quiet outdoor place – the backyard, a city park, next to a stream, or in a forest. It is appropriate for all ages.

Meditating with Mother Nature

  • Once you’ve found your spot in nature, gather everyone around and find a place to sit. If you have brought chairs, cushions or blankets, they can make sitting on the ground more comfortable. Barefooted would also be nice.
  • As you take your seat, notice what is going on in the body or mind. We can always be aware of something, whether it is thoughts or sensations. This is Mindful Awareness.
  • Close your eyes and bring attention to the body. Bring awareness to your posture and what parts of the body are in contact with the earth. Sit with as much ease as possible so that relaxation can be present.
  • Breathe normally and feel the entire movement of your breathing as it moves through the body. As you breathe, feel the air coming in and going out and imagine that you are breathing with all life forms around you. Plants breathe, animals breathe, insects breathe, etc…
  • Do this for a few minutes together, allowing everyone to enjoy their own breathing sensations as well as the appreciation that there’s a community breathing together.
  • Now, bring your awareness to the natural environment around you. What do you hear? What do you feel? Are there sensations in relation to the areas that are in touch with the earth? Tickling of grass, Crumbling of earth, Solidity of rocks …?
  • Open your eyes and look around you. What do you see? Trees swaying in the wind. A bird on a branch, an ant on the ground; pay attention carefully and with a curious heart. 
  • Allow everyone time to silently engage with their surroundings so that there is an awareness of the relationship we have with all kinds of life forms – the plants, the insects, the trees, the birds, and even the hidden animals. Acknowledge that we are all part of this living, breathing ecosystem. Even if the family or group can only sense this for a short time, it is worthwhile, and with practice, the time can be extended. (A valuable goal is to sit in nature for at least 30 minutes.

An audio version of this featured meditation is available on the Welcoming a Mindful Future podcast via Spotify, Apple, and Google podcast platforms.

Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers LLC, an education-based mindfulness meditation center offering workshops, classes, and coaching for children, families, individuals, and classrooms. For more information please visit the website at MindfulFrontiers.net.

Originally published on The Taos News, July 13, 2023

Mindfulness and Social-Emotional Learning

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Mindfulness in Daily Life: Anything Can Be Done Mindfully

“We have the ability to work wonders. If we live mindfully in everyday life, walk mindfully, and are full of love and caring, then we create a miracle and transform the world into a wonderful place.” (Thich Nhat Hanh from “Moments of Mindfulness”, 2013 

Mindfulness can be brought into our daily activities so that anything we do becomes a kind of meditation. Doing the dishes, cleaning the house, driving the car, drinking coffee or tea, and walking with a pet can all be done mindfully. The key to mindfulness is to pay attention to one thing at a time and really enjoy what we are doing. 

Thich Nhat Hanh, a Vietnamese Buddhist monk, teacher, and peace activist, wrote extensively about mindfulness in daily life. “Mindfulness is the energy of being aware and awake to the present moment. It is the continuous practice of touching life deeply in every moment of daily life. To be mindful is to be truly alive, present, and at one with those around you and with what you are doing. We bring our body and mind into harmony while we wash the dishes, drive the car, or take our morning shower.” Thay (as he is referred to by his followers), taught that anything we do can be meditation. 

When we engage in an activity mindfully we slow down and REALLY pay attention with applied concentration and open curiosity. I have noticed that when mindfulness is brought to an activity it becomes really enjoyable. The point of doing daily activities more slowly and mindfully is so that our body and mind may relax as we pay attention to what we are doing right now, rather than thinking about or ruminating about things that happened in the past or that may or may not happen in the future. 

When I teach mindfulness to children and families, we engage all the senses: sight, sound, smell, taste, and touch. What do we see right now? What do we smell, touch, taste, and hear right now as we are doing this together? These practices help with focussed attention so that we are less distracted as we go about a routine activity and we enjoy what we are doing more. Thay reminds us to smile as we go about our daily activities. This raises feelings of positivity. 

This month let’s really pay attention to activities we engage in together. The following practice can be used during any activity to bring mindfulness into the shared experience.

Mindfulness in Daily Life Family Practice

1. Choose an activity to experience mindfully: Washing the dishes, Walking the dog, Driving to school, Coloring, or Setting the table. You choose the activity. The practice is the same.
2. Begin by consciously identifying what you are doing right now together. Smile to raise the positive attitude of body and mind.
3. The practice welcomes all the senses: sight, sound, smell, touch, and taste. The leader in the practice asks the following questions one at a time, allowing for individual experience.
4. What do you see? What do you hear? What do you smell? What do you feel? What do you taste? For example, if we are washing dishes, we identify the dish we are washing and notice its texture, color, and design. What sounds do we hear as the cloth rubs the surface or the dishes touch one another? How does the water temperature feel on our hands? What does the soap smell like and is there a sense of taste? (Sometimes smell and taste are related in the body)
5. Each sense is invited and a quiet moment is allowed for everyone to have their experience. We invite patience and awareness and don’t hurry to the next sense.
6. When the activity is complete, we stand up tall, take a deep breath in and out, and smile outwardly and inwardly. Congratulations on bringing mindfulness into your daily life!

Anne-Marie Emanuelli is the founder Mindful Frontiers LLC and has 20+ years of meditation experience. She guides vipassana-style meditation through workshops, classes, and labyrinth walks for children, families, classrooms and individuals. Mindfulness meditation and labyrinth facilitation credentials are from Sage Institute, Veriditas, MindfulSchools and MBSR. For more information and to sign up for our seasonal newsletter, please visit MindfulFrontiers.net. 

Originally published, May 18, 2023

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Labyrinth Walking and Meditation Go Together Well

Combining movement and awareness into a deeply inspiring practice.

“Walking the Labyrinth quiets the mind, opens the heart and grounds the body … Some find answers to questions long asked, some find healing, creativity, a sense of wholeness … ” (Veriditas.org) 

Labyrinths are one of the most mysterious symbols known to mankind.  This unique symbol is a geometric shape that does not occur naturally and yet feels very much at home in the landscape. Labyrinths have been part of indigenous cultures for thousands of years and Native American cultures have depictions on their artwork, pottery, and petroglyphs. The Man in the Maze symbol is actually a labyrinth, not a maze. Unlike a maze, the labyrinth has one circuitous path in and out where there are no secret passages, no trickery, and no goal. A labyrinth journey is a walking meditation and each person walks at their own pace with no expectations. Along the journey, we release any thoughts, take our time, and welcome reflection. Labyrinth walking is a moving meditation that can be healing, inspirational, or simply calming as we link the body and breath with present-moment awareness.

World Labyrinth Day this year is May 6  and many communities organize public and private walks on this day. The Labyrinth Resource Group of Santa Fe is organizing one at Unity of Santa Fe and I will host a private gathering at my Casa Oasis 7-circuit classical labyrinth. Recently, a person traveling from Minnesota called who had found my labyrinth on the Veriditas World-Wide Labyrinth Locator and wanted to walk a labyrinth while they were in Taos. For the spring equinox, I hosted a group walk to welcome the change of seasons and am planning another for Earth Day this year. Needless to say, I love labyrinths!

I believe Taos needs a public labyrinth as well as a list of both public and privately-owned ones. (If you would like to list yours, please contact me). Listing a private labyrinth does not mean people will be allowed to trespass without permission. A public labyrinth at a church or park would be a nice addition to Taos’ community gathering places. Although labyrinths fit well within nature, they do need regular maintenance so the circuits remain clear of debris and overgrowth.

This month’s family practice is to enjoy a labyrinth journey together. Whether we walk with feet or fingers, it is a meditation that holistically joins the eyes, heart, and body. Finger labyrinths can be found on the web in a wide range of designs and complexity for purchase or printout. In my experience of bringing mindfulness to school classrooms children love the labyrinth so have fun with your group journey!

Labyrinth Walking Meditation for Groups or Families

  1. Pick a labyrinth (printed or in person) that works for the age range of your family. Each person will follow their own journey through the circuits. 
  2. Begin by explaining that everyone will be following the labyrinth path at their own pace. Children like to see who will get to the center first so be sure everyone understands that this is not a race. 
  3. If you are journeying a labyrinth in person, encourage children to walk instead of run so that they may be more aware of where they place their feet. 
  4. The same thing goes for finger walking. Explain that the point of walking a labyrinth is to go slow and be mindful. A fun option is to use a finger of the non-dominant hand when finger-walking.
  5. Before embarking on the labyrinth, take a few deep breaths together to release any pent-up energy and emotions. 
  6. The path is followed as quietly as possible so that each person can have their own journey in peace and without distraction. Background music may help with creating a relaxing ambiance.
  7. As you journey, notice the path, and when walking with your feet, pay close attention to the plants, the rocks, or whatever is in or around the labyrinth. Stop at the curves and look up at the sky or the landscape and breathe in nature and the environment.
  8. Whether you’re walking with fingers or feet, when the center is reached, it’s nice to stop for a couple of moments, take a few slow breaths and reflect on anything that has come to mind, and then, proceed back the way you came.
  9. When everyone has completed their walk, I recommend holding hands and taking some deep breaths together. If comfortable, participants can share their labyrinth journey with each other. If there’s time, the family can do some coloring or journal writing.

Originally published in The Taos News, April 13, 2023.

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Meditation Styles are Different Yet the Same

Combining Zen and Vipassana in walking meditation

“Buddhism originated in South Asia around the 5th century B.C.E. with Siddhartha Gautama, and over the next millennia it spread across Asia and the rest of the world. Buddhists believe that the human life is one of suffering, and that meditation, spiritual and physical labor, and good behavior are the ways to achieve enlightenment, or nirvana.”  

(Nat. Geo.)

Zen Buddhism, which is generally the practice of monastics in the East, came to the US in the late 19th and early 20th centuries from Japan. It became popular in the 1950s with the Beat Generation and is well established around the country, including Upaya and Mountain Cloud zen centers in New Mexico. Vipassana or Insight Meditation which has its roots in Theravada came to the US in the 1970s with the founders of the Insight Meditation Center in Barre, Massachusetts. 

In this month’s column, we will compare Zen meditation with Vipassana, which is the style that I guide in the classes and workshops of my meditation studio, Mindful Frontiers. Both traditions are grounded in mindful awareness of the present moment. “The main emphasis in Vipassana is on using mindfulness in such a way that we develop insight, wisdom, and, ultimately, inner freedom. In Zen, the primary emphasis is on being present for the sake of being present — their perspective is that inner freedom is found right here, so we should just focus on the actual act [of what] we’re doing”. (pathofsincerity.com)

The fundamental difference between these two styles is the attitude that we bring to meditation practice. Using a daily routine such as driving, one may understand the difference. “The purpose of driving is to get from point A to point B. The purpose of driving is to drive.” (pathofsincerity.com). Both Zen and Vipassana agree that you need to have a sense of direction, but you also need to be present for the ride. Taking these concepts further, “Zen driving” would emphasize being present for the ride, which helps you increase your capacity to be in the moment, just driving the car. “Vipassana driving” emphasizes the practice of driving during which we acknowledge that there are many possible routes as well as being open to any potential complications along the way. We are still just focusing on the drive but we also realize there could be a traffic jam, a flat tire, and so forth. Vipassana driving would help us tap into the process of driving and be aware of what is actually happening; it’s like the process of driving from A to B while also enjoying the ride. 

In the following meditation practice, we will use both styles to deepen our awareness of walking. This can be done on a long or short walk or even just walking around the house.

Zen and Vipassana Style Walking Meditation 

  1. Gather up your family or group in an area that allows enough room for each person to have a clear path on which to walk. If you are walking indoors, it may be nice to remove shoes and walk either bare-footed or sock-footed. The basic practice is to walk without a goal or destination. Just walk forward until you need to turn around, or walk in a circle so you are walking without having to change directions.
  2. The beginning practice is to simply notice that we are walking (Zen style). Notice the foot coming off the ground behind you and then stepping in front. Each foot is doing the same motion, alternatively. 
  3. Traditional Zen walking meditation asks us to synchronize the breath with the feet movements. We breathe in as the footsteps off the ground, and we breathe out as the foot settles in front of the body and the weight shifts to the other foot. The movement of the feet with the breath continues as slowly as is comfortable and for as long as possible. 
  4. Vipassana walking meditation adds another dimension. As we synchronize the breath to the walking movement, we may also notice how the body feels, and what sounds are around us, and when the mind starts to analyze what we are doing, we bring our awareness back to walking and breathing.
  5. Taking the insight further, we can notice the feeling of the floor in contact with the feet, the texture, and the temperature of the flooring. Maybe we also notice the color of the flooring and whether it is carpet, wood, or tile.
  6. We can also bring awareness to the rest of the body. What are the arms doing? Can we relax our shoulders? Is my back straight? What if I closed my eyes while walking? 
  7. In both styles, we also notice when the mind takes over. When we catch ourselves contemplating what’s for dinner, where we would rather be right now, we come back to the movement of the breath and the feet.
  8. Some people have told me that walking, hiking, and biking are their meditation practice. That is wonderful! For these activities to be truly meditative, we need to be aware of disconnecting the mind from the movement so that we are in the present moment, engaged in the act of just moving and breathing.

Originally published in The Taos News, March 14, 2023

Photo credit: Photo by Alberto Casetta on Unsplash

Mindfulness Meditation and the Five Senses

Getting in touch with the present moment.

Taste and smell are two of the five senses that come into play in the meditative practices of mindful eating and cooking. Mindful Frontiers offers classroom programs that include mindful eating which is quite popular with students of all ages. During meditation retreats, it is common to experience meals in “noble silence” where participants do not speak so as to enjoy food in its full sensory glory.  

My mother was French and really loved to cook and since she had traveled a fair amount in her life she would prepare dishes from Morocco, India, Pakistan, and of course, New Mexico. She used to cook meals for visitors who stayed at vacation homes in Taos as a way to earn a living. I remember a story about the time a policeman let her off after she ran a red light because he smelled the delicious food she was transporting in the back of her car. She also got away from paying a commercial kitchen fee when she delivered a slice of her delicious Bûche de Noel mocha yule log cake to the EPA director. Looking back, it’s as if the kitchen was her meditation studio. 

The visual arts are another sensual mindfulness activity. Carefully paying attention while engaged in creativity adds to artistic enjoyment. Again, a memory of my mother comes to mind. She was quite the artist and her favorite medium was clay. In a day or two of intensive creative flow, she was inspired to produce about six or seven clay statues depicting religious figures that were important to her: Mother Mary and St. Francis. She told me she was really “in the zone” that day which is another way of describing the kind of present-moment awareness that is mindfulness.

Coloring mandalas and labyrinth finger walks are sensory projects that families can do together as a meditation practice. Both of these engage the brain’s attention centers and the body’s relaxation response using the senses of sight, touch, and hearing. Families will need printouts of mandalas or labyrinths which can be easily downloaded freely on the Web. Choose designs that are age-appropriate in their complexity for your participants.

Mandala and Labyrinth Mindfulness Practices – This is a two-part activity.

– Pass out a mandala to each participant as well as coloring supplies such as crayons or colored pencils. Make sure each person has a few colors in front of them so that the activity can be done in silence. Calming acoustic background music is a good idea to encourage relaxation and focus. (Piano, guitar, or harp are nice).
– When everyone is ready, we start coloring in silence. This can take anywhere from 20 to 30 minutes (or more), depending on the complexity of the mandala design. Getting in the zone is important as that’s when the thinking mind lets go. Encouraging breath awareness is also important for relaxation.
– After everyone has completed their mandala, a group discussion can ensue to share how the activity felt, what colors we were attracted to, and if there was any inspiration gleaned.
– Next up is the labyrinth finger walk and everyone gets a printout. We use fingers instead of drawing/coloring implements to “walk” the labyrinth and we are reminded that it isn’t a maze; there is only one way in and out and no hidden passages.
– Background music without lyrics is helpful to create a relaxing atmosphere. Apparently, music without a beat is best for labyrinth journeys.
– When everyone is ready, they start following the labyrinth path with a finger. The first time through to the middle and back can be with a dominant hand and finger. The second time participants do the finger walk, a non-dominant hand, and finger are encouraged.
– The goal of a labyrinth walk is not to get to the center first; it is to join the eyes and fingers in a state of gentle focus and relaxation. And if we get “lost”, we just start the path over. Remember to notice breathing and be sure you aren’t holding your breath.
– When everyone has been a couple times to the center and back, the group discusses their journey. What was it like to walk with a finger along a meandering path? Did anyone get lost and have to start over? Was one finger or hand easier than the other to follow the path? Either of these activities can be done anytime children need a little quiet time to regroup or focus. It’s a good idea for classroom teachers and parents to have some printouts ready for use.

Originally published in The Taos News, February 9, 2023

Tonglen practice for awakening compassion

Children have an innate capacity for generating kindness towards others.

One of my favorite meditation practices is Tonglen and a well-known teacher of this practice is Pema Chödrön.  The word tonglen comes from Tibetan language and translates as giving and taking. Tong means giving or sending, and len means receiving or taking. Pema explains that in tonglen practice “we visualize taking in the pain of others with every in-breath and sending out whatever will benefit them on the out-breath. In the process, we … begin to feel love for both ourselves and others; we begin to take care of ourselves and others.” In basic terms, tonglen meditation uses visualization and breath-focus to transform negative energy into positive.

I first learned about tonglen during a meditation-leader program at Sage Institute for Creativity and Consciousness from which I graduated in 2021. I was so intrigued with tonglen that my final paper was about comparing the practice to the heart language found in poetry. 

Historically, tonglen originated in India and was brought to Tibet around the 11th century as a way to help those who were suffering from serious diseases, and also so people might heal themselves so they could continue to help others. 

Tonglen is similar to Loving Kindness (Mettà) in that we are using the transformative power of the heart to channel healing. Although the overall intention of these practices is similar, tonglen is different in that we actually welcome suffering into our hearts. We feel the pain and sadness before allowing the heart to feel compassion and extending it outward into the world.

Compassion is not the same as empathy. A working definition of compassion says it is “the feeling that arises when you are confronted with another’s suffering and feel motivated to relieve that suffering.” Empathy is “the ability to sense other people’s emotions, coupled with the ability to imagine what someone else might be thinking or feeling.” (greatergood.berkeley.edu) So, we can understand the subtle difference to be that empathy is an ability to understand another’s emotions, whereas with compassion we also desire to relieve their suffering.

Pema explains the compassion practice further: “Usually, we look away when we see someone suffering. Their pain brings up our fear or anger; it brings up our resistance and confusion. So we can also do tonglen for all the people just like ourselves—all those who wish to be compassionate but instead are afraid, who wish to be brave but instead are cowardly. Rather than beating ourselves up, we can use our personal stuckness as a stepping stone to understanding what people are up against all over the world. Breathe in for all of us and breathe out for all of us. We can use our personal suffering as the path to compassion for all beings.”

The following short tonglen practice can be offered for those who are ill, those who are dying or have already passed, or those people in pain of any kind. Although this is a shortened version, tonglen is traditionally an extended meditation practice.

Tonglen practice for families and groups. Young children can be invited to draw during this practice and use their creativity to channel compassion.

  1. Sitting in stillness with eyes closed. Generate open awareness as you watch the breath go in and out, inviting the desire to fully awaken to compassion. Bring your attention to the heart and welcome feelings of love – this could be a golden light, an image of the Buddha, a “feel-good” being, or just an overall feeling of warmth. You may also choose to place your hands on your heart.
  2. Visualization of a person’s suffering using the breath and sensations. Breathing in and out, welcome awareness of yours or someone else’s suffering. Name the suffering (sadness, grief, pain). See the situation as it is in as much detail as you wish. 
  3. Receiving and taking in suffering. Focus on the situation by seeing an image of the suffering. Use the in-breath to receive the image and with the out-breath, transform it into something more positive. You may try using smoke that changes into healing white light. You can also see the person as being in pain and then visualize their face turning into a smile. As you do this, recite several times: May this pain and suffering be released.
  4. Expanding compassion by extending it out to all who are in the same situation. Using the same in-and-out breath practice described above, visualize and welcome awareness of all who feel the same kind of suffering. On each out-breath offer them the mantra: May this pain and suffering be released. 
  5. Conclusion of the practice. Sit in silence for several more breaths, enjoying the feeling of release and transformation, Recite the final mantra: May all beings be well and live with ease. When ready, open your eyes slowly, bringing awareness back to the space you’re in, noticing your surroundings and all sensations that are present within you. 

(Please note that mindfulness and meditation are not a substitute for medical therapy.)

Originally published in The Taos News, January 5, 2022

Mindfulness and meditation can help focus the brain on tasks at hand.

A beneficial practice for children with attention challenges. 

Meditation practitioners and teachers know that mindfulness is all about present-moment awareness. I have been teaching mindfulness to students since 2016 to calm behaviors, the transition from one activity to another and to be more aware of the body in space and thoughts in the mind. The overarching idea is that with the awareness skill of mindfulness, students who struggle to pay attention or who are anxious in school could notice where their focus is and manage themselves more effectively. The following are but a couple of the many scientific studies showing how mindfulness helps improve focus and attention. 

According to Dr. Amishi Jha, author of Peak Mind: Find Your Focus, Own Your Attention, Invest 12 Minutes a Day, a neuroscientist and professor of psychology at the University of Miami, the neuroplasticity of our brain is at the heart of why mindfulness helps with focus. “Attention is your superpower. Attention regulates how you perceive your life, think your thoughts, feel your feelings, enjoy your memories, and daydream about the future.” Dr. Jha and her team taught people with high-stress jobs how to place attention where it matters most using mindfulness. “What we gain from mindfulness [is] the capacity to keep our attention where we need it, in the form we need it… Mindfulness training does indeed have a dose-response effect, which means the more you practice, the more you benefit.”

Another article entitled Your Child’s Brain on Mindful Meditation published in ADDitude, an online magazine for ADHD, explained the results of a Harvard study in which “some areas of the brain, including areas related to emotion regulation, grew during an eight-week mindfulness program. And studies involving both imaging and patterns of activation in the brain have shown alterations correlating with greater emotional control, wellbeing, and happiness.”

Since I have been guiding and practicing meditation with adults and children, most self-report that they feel more in tune with what is going on around them, in their body and in their mind. As they learn to sit in silence and notice what is going on inside and around them, they realize how it benefits their life. 

Please note that meditation is not mental health or emotional therapy. Meditation is, however, an effective supplemental practice that can help generate peace of mind and self-control. The key to a successful practice is time and repetition. To reap the greatest benefit, meditation should be a daily activity of at least 10 minutes and according to Dr. Jha’s study, the optimal amount of time is at least 12 minutes per day. 

The following short practice is inspired by Dr. Amishi Jha’s STOP practice in which we Stop what we are doing for a moment, Take a breath, Observe what’s happening in and around us, and then Proceed with greater focus and intention.

Focus Practice Using Mindfulness

When you notice you are losing focus, whether in class or in a meeting, try this practice and invite your child(ren) to try it with you. By practicing this regularly, children will be able to do it on their own at school.

Let’s say you are in a meeting or classroom and you notice your mind wandering or your body getting jittery. The first thing is to acknowledge that you have lost attention to what is going on. You can’t remember the last thing the speaker or the teacher said, or what you were doing, maybe. The first step in mindfulness is simply noticing that attention has been lost. 

When we notice this, we bring our attention to a mindfulness anchor – commonly the breath. We take one to three deep breaths, intentionally noting the air coming in and going out of the body at the nose, the chest, or the belly. Counting these breaths is also a worthwhile practice to bring attention to the moment.

After inviting a few calming breaths, we bring our attention to the body. Where are the feet right now? Where are my hands? Where am I sitting right now? Bring awareness to any feelings in the body. Then, notice the head balanced on top of the shoulders and, if comfortable, take a few seconds to close the eyes and quickly scan the body for any sensations.

Finally, with the enhanced present-moment awareness this short practice has generated, we make the choice to come back to what is going on right now and what we “should” be doing: listening to a speaker or teacher or working on a project or assignment. We can bring renewed focus and clarity to what we are doing and feel more productive and aware. 

This practice can be done anytime we want or anytime we notice ourselves drifting off task. In time, mindfulness of what is going on right now and what needs to be happening will hone the brain’s focus and attention systems.

Originally published in The Taos News, December 8, 2022

The Impermanence of Life:

Mindfulness and the change of seasons

I received an email newsletter from Ten Percent Happier, a meditation app that offers many types of meditation and teachings. The article shared was entitled, “The Joy and Dread of Autumn” by Jay Michaelson and the topic connected to my heart. It speaks to the impermanence of life and how nature dies with the change of seasons. Michaelson writes, “At this time each autumn, as leaves begin to fall in earnest … I actually feel a desire to somehow paste them back onto the trees.” Reading this I thought to myself, “yeah, that’s how I feel.” 

Surely, fall is a beautiful season and recently my family was in New Hampshire where the sugar maple leaves change to deep colors of red and maroon. Along with the more common yellow and orange, fall’s palette is really spectacular. Even on the ground, the leaves create a gorgeous contrast between the still-green grass and beige sidewalks. It’s as if the forests are on fire with color and the sparks are on the ground. 

“Even if the autumn leaves are riotously beautiful, the bare branches of February are bleak and dour,” writes the author, who says he suffers from seasonal affective disorder. The mind knows that death is near so with the colored leaves soon turning brown, the trees will be bare for the next 6 or 7 months. I realize that I’m a green-season person even though I have an autumn birthday and am grateful to live in a region where there is sunshine all year. So in this conundrum, mindfulness helps me practice with emotions, thoughts and sensations conjured up by the change of seasons. I notice the grasping and aversion felt in my body as churning in the stomach and heaviness of heart. I understand that these feelings are uncomfortable, even depressing. I allow myself to explore the sadness when fall is giving way to winter and remind myself in a moment of wisdom that this is a predictable journey of life and death which is temporary and will in a few months transition again to the seasons of rebirth. I try to make friends with my emotions using self-compassion, reminding myself that the flowers and green leaves WILL return. Apple crisp and pumpkin pie are delicious. Wood burning in the fireplace is cozy and all is well in this moment. It’s the cycle of life.

The following family meditation is done outdoors on a hike or where ever we can find an area to be among trees. We keep eyes open and can choose to either sit or lie down for this practice.

Autumn Family Meditation

Begin by feeling the areas of the body in contact with the ground. Sitting, the feet and legs are touching the earth while lying down, the whole back body will be heavy and grounded.

The leader directs everyone to take several deep breaths in through the nose and out the mouth to settle the nervous system and center the body in the meditation space.

The leader then asks everyone how they feel about the change of seasons. Some like it just fine while others may be feeling a little grasping for summer or aversion of fall. It’s a personal thing either way and no need to answer out loud. This is a moment of introspective contemplation. 

Next we do a body scan, moving our attention progressively from one end of the body to the other while noticing any areas that are tense or tight. Those are where the emotions of the change of seasons are physically being felt. 

Looking around, what do we see in the trees and plants around us. What colors are the leaves, branches, plants, vines, etc? Are there signs of life or is everything pretty much asleep?

Using the sense of touch or body sensations, what’s the temperature of the air? Cool, warm, etc. Is there a scent to the change of seasons? Dirt, decaying leaves, evergreens…

What nature sounds are we aware of? Birds, squirrels, a breeze in the trees blowing leaves to the ground? There may be fewer animal sounds when the season is changing to winter.

Once the atmosphere of the practice has been established, we continue to notice the in and out breath and remain in silence, allowing the body and mind to interact with the breath and the environment around us, noticing what our awareness wishes to tune into.

When enough time has passed, we take a few deep breaths together and look around us, mindfully seeing details of nature’s beauty that is a constant in the cycle of life. 

Anne-Marie Emanuelli is the founder and Creative Director at Mindful Frontiers LLC, an education-based mindfulness meditation center offering workshops, classes and coaching for children, families, individuals and classrooms. For more information please visit the website at MindfulFrontiers.net.

https://www.taosnews.com/opinion/columns/the-impermanent-cycle-of-life/article_50a53031-a9c6-5a2d-9d9a-8656aa735797.html