If we all cultivated more kindness for ourselves, that would be a worthwhile practice in 2024.

What does my heart know?

What do I long for?

What is in the way that can move to completion?

I open my fists and let it go

What does my heart know?

As my mind quiets, I become more comfortable with the energy in my heart.

My adult self is present and supports traumatized parts that are still experiencing fear without trying to avoid or “fix”.

I come back to witness consciousness, present to myself, my whole body, breath, energy.

I rest in the heart and listen.

“The heart is the fourth chakra, not the seventh. It is the door to spiritual states. Our work is with the consciousness coming to bear in the heart, to be there with it, to bear witness.

We have the mind being quiet and we have the heart being a neat place to be.

Now you're ready to take your spiritual journey.” Michael Singer

Just the presence of consciousness is a healing force.” Michael Singer

It doesn’t work to protect ourselves by armoring up and closing our heart. By being present with and witnessing our heart, we develop strength and steadiness. We feel our emotions and they move through. We’re no longer scared of the content of our heart.

“The root of the mind is the heart.

How do you then work with this heart? Relax. You literally work with it like a mother would work with a child. You hold it. You be loving.

You don't expect other people to do that. It doesn't work. You have to do that.

You have to bring that love, perseverance, strength, and consciousness to the heart and you will find, and this is like a miracle, that if you just be there with it, that it will heal.” Michael Singer

“Your mind will not let you accept life as it is. Your mind talks about a lot of things and most of the things it talks about are things that bother it, or it thinks can hurt it, or it thinks it will go wrong, and it's just in there constantly talking.” Michael Singer

"We need to prioritize our social relationships like our life depends on it, because it does." Dr. Julianne Holt-Lunstad

The science is clear. Social isolation and loneliness are hard on our health and life span.

We can feel alone in a group or happy on our own so it’s more than physical proximity. What are some factors to consider?

Being in survival responses of fight/ flight/ freeze kills intimacy

When we’re in fight, people are scared of us and protect themselves from our anger

When we’re in flight, we’ve emotionally left the building

When we’re in freeze, we’re numb and disconnected

don’t you imagine the leaves think how comfortable it will be to touch the earth instead of the nothingness of air and the endless freshets of wind? From Song for Autumn, Mary Oliver

At times I long for the comfort of touching the earth instead of being buffeted around by the reality and intensity of the world. My heart feels too heavy. Life feels like a lot. I’m tired. I want everyone’s suffering to end and I want ease.

When have you been most inspired? What are the circumstances when you feel more alive during and after than when you went in? 

It could be simple, like being in nature or meditating with friends. It could the inspiration of working toward what you believe with like minded people.

We don’t have to be perfect to hold ourselves in care and esteem.

Get yourself settled emotionally and physically through grounding and orienting. Stay connected within as you try these inquiry statements.

I can afford to see myself

I see through false beliefs that something is wrong with me

I am worthy of love and connection as I am right now

I can afford for you to see me

My dignity is inherent, within

I share with you from my internal esteem and inherent dignity

Where do we have shared humanity and common ground? Recognizing their humanity, understanding them, and perhaps even having an open heart doesn’t mean we have to forgive someone or let them into our life. It means we are acknowledging them as a human being.

We can build this muscle by working with our own inner critic and with difficult people in our own life. Everyone has a backstory. How is that operating in your relationships?

Shame is the wound of not belonging.

We feel alone, unseen, unheard, unwelcome or not wanting to be seen. This disruption in connection with a significant other can disconnect the person from themself or another, and activate a feeling of shame.“

When the intense suffering of shame is met with compassion, it releases its clinging toxic tentacles. We realize that we are not alone, and can once again breathe and move with vitality.” Brene Brown

Breathing plays a profound role in our health.

Breathing interventions are relatively easy to learn, may be done at any time, and can help restore balance.

The autonomic nervous system will not allow us to relax our vigilance while our breathing is rapid and shallow, or while we’re holding our breath. Often accompanied by tension in our body, this breathing pattern sends a strong signal to our nervous system that we are in danger.

We can do practices to change this and allow our breath to signal safety and make our neuroception (perception of safety and danger) more accurate.

Strong social connections and a supportive social network contribute to a fulfilling and satisfying life. Social Health is an essential component of overall well-being, as it influences mental, emotional, and physical health.

Acknowledging what is already gone is part of courage and clear seeing.

Letting go of what is not possible opens space for what might be. Letting go of shaming ourself for not manifesting earlier dreams opens up our hearts.

What do I need to let go of to make room for the new?

What does my heart know? What do I grieve? What do I long for?

How would I know I deserve protection if I wasn’t protected? 

How would I know I need to protect my children from emotional hurt if I wasn’t protected as a child? 

Does my body know I can count on protection from parents and teachers if they have not protected me in the past?

We have all experienced feeling and acting with courage

We have all experienced backing down or being disappointed in ourselves

What gets in the way of being more consistently courageous?

Mindful listening is a beautiful offering to ourselves and others. It is a deep and advanced practice that can lead to experiences of authentic connection within ourselves and with others.