Jessica Stover 0:08 This recording is an offering of Networks for Training and Development's Online University. Rebecca Covert 0:19 Good evening, one or many, to tonight's Healing Circle Call. My name is Rebecca Covert, and I want to let you know tonight's call will be recorded. And this is a time for us to share space together and take some time to breathe and let you know that you're calling in and you're anonymous, and I'm just really grateful we can have this time. Rebecca Covert 0:49 In this time of change, I wanted to read a Zen tale shared by Pema Chodron in her book, Comfortable with Uncertainty. So settle in and here we go. Rebecca Covert 1:01 A woman is running from tigers. She runs and she runs and the tigers are getting closer and closer. She comes to the edge of a cliff. She sees a vine there. So she climbs down and holds on to it. And she looks down and sees there are tigers below her as well. At the same time, she notices a little mountain arm away at the vine, to which she is clinging. She sees a beautiful little bunch of strawberries emerging from a nearby clump of grass. She looks up, she looks down and she looks at the mouse. Then she picks a strawberry, pops it in amounts and enjoys it thoroughly. Rebecca Covert 1:44 Okay, so there are many interpretations of the story. And you may interpret this a little differently than me. This is just how I process of story when reading it again today. Rebecca Covert 1:57 To me, the tigers represent the predatory nature of our own mind (dun-dun-dun). When we freefall with worry over our unchangeable past or the uncertain future or toss and turn all night long over life's challenges or potential challenges. And I once spent many a night worrying about things that I'm making up in my own mind that could possibly happen in the future, but I have no possible way of knowing. Those pesky tigers are always circling. And they seem especially aggressive lately, right? Rebecca Covert 2:33 Day to day, it seems we cannot escape these metaphorical tigers or the emotions they incite whether it be fear, anger, regret, loneliness, or even all at their strength and power over us. Rather than falling prey to thoughts and emotions, the woman in the story looks directly in front of her and finds strawberries. She reaches out, pops one in her mouth and enjoys the sweetness. Rebecca Covert 2:59 Pema explains that if we constantly dwell on the tigers, we prevent ourselves from seeing and hearing and experiencing and delighting. She continues by saying, "this might be the only moment of our life. This might be the last strawberry we will ever eat. We could feel depressed about this or we could finally appreciate it. We could delight in the preciousness of every moment." Rebecca Covert 3:26 Just this morning I caught myself mindlessly scrolling through Facebook, clicking on articles about the virus and excessively checking infection numbers in the US. So, facing this particular tiger I recognize my old friend Mr. Anxiety, wanting to take the wheel. Every time he comes around, Mr. Anxiety, I feel my chest tightened and my heart quickened and as I worried about an uncertain future. Rebecca Covert 3:55 But before Mr. Anxiety got into the driver's seat, out of the corner of my eye I spied my cat basking in a ray of sunlight. His eyes closed as he slowly stretched his body into a long stretched straight line. He took one deep breath and fell asleep. I found myself smiling and then I noticed the sun warm my own face as I stretched and wanted to fall asleep. Luckily, I smelled the aroma of my coffee from the mug nestled in my head. Rebecca Covert 4:26 I took a deep breath and heard my son chuckling in the next room when he read a favorite book. That pause opened my senses to the beauty of that particular moment. In that moment, I realized that I was alright. I am safe. Rebecca Covert 4:42 My family is safe. I discovered a field of strawberries around me. And if I didn't tune in, I would have missed the deliciousness of right now. Rebecca Covert 4:53 Even as we share this evening together, combine the light in the present and know that we can find moments of light. Maybe your strawberry is a little different than mine. Maybe your strawberry is the click of a computer keyboard as you work from home. Maybe it's the wind ruffling up your hair as you drive with the window down. A skillful turn during game night. The scent of freshly mowed grass. The light and steady panting of your dog as he snuggles next you. The softness of the pajama pants you now wear every day. The crunch and tang of a dill pickle or the smooth chilly sweetness of a spoonful of ice cream. Rebecca Covert 5:35 When the tigers come prowling to consume your thoughts, take a deep breath and mindfully explore your senses in order to return to the present moment. Rebecca Covert 5:46 So I want to practice this together right now. Okay, so we're going to use our body, breath, and sound as our sensory anchors. So go ahead and get into a comfortable position. Rebecca Covert 6:02 When you're ready, gently close your eyes. Rebecca Covert 6:11 Take a couple deep breaths if that helps you settle in further. Rebecca Covert 6:17 Take some time to adjust to get yourself more cozy. Rebecca Covert 6:26 Rest your hands, palms down on your lap. Rebecca Covert 6:32 Or if you're laying down beside your body take a quick assessment. How do you feel right now? Rebecca Covert 6:45 Are you anxious? Content? Angry, wired, exhausted... whatever you're feeling and all those feelings are totally valid. Notice how you hold that emotion In the body. Rebecca Covert 7:03 Scan your body from head to toe. Rebecca Covert 7:08 Do you feel any tightness, pain or rigidity? Any place where you're holding tension? Rebecca Covert 7:18 Focus your awareness on those places and soften those areas. Rebecca Covert 7:24 Inhale and soften and relax on the exhale. Rebecca Covert 7:33 Find another place where you may be holding tension. Rebecca Covert 7:38 And inhale, Rebecca Covert 7:41 soften on the exhale. Rebecca Covert 7:47 Inhale and soften. Rebecca Covert 7:56 I want you to be a detective now, discover other places where your body sneakily hides stress. Rebecca Covert 8:04 Check your eyes. Rebecca Covert 8:07 Check your jaw. Rebecca Covert 8:11 Soften. Rebecca Covert 8:15 Check in with your neck and your shoulders. Rebecca Covert 8:21 Take a few more breaths to soften those areas you find. Rebecca Covert 8:30 Start at the top of your spine and soften each vertebrae. Rebecca Covert 8:37 One by one down to your tailbone. Rebecca Covert 8:42 Inhale Rebecca Covert 8:45 and exhale. Rebecca Covert 8:49 As you soften you may feel warm, may feel tingles, a nice cozy sinking feeling or nothing at all. Just breathe and know that right now you are safe. Rebecca Covert 9:06 In this moment you are all right. Rebecca Covert 9:12 With each breath, find peace. Rebecca Covert 9:17 If you are seated, feel where your feet make contact with the floor Rebecca Covert 9:24 where your body makes contact with the chair, where your hands connect with your lap. Rebecca Covert 9:34 Whether you are lying down or seated, feel where your body is cradled and supported. Rebecca Covert 9:42 Feel gravity grounding you to this moment. Rebecca Covert 9:47 Inhale Rebecca Covert 9:49 Exhale Rebecca Covert 9:53 Feel the floor and the furniture supporting you Rebecca Covert 9:58 In this moment you are safe. Rebecca Covert 10:03 In this moment you are all right. Rebecca Covert 10:07 Keep breathing as you grow roots into the ground. Rebecca Covert 10:13 Now, direct your attention to sound. Rebecca Covert 10:20 Sounds will come and go. Rebecca Covert 10:26 Notice what sounds you pick up near where you're seated. Rebecca Covert 10:34 I hear footsteps above me.You may hear movement in the house, a pet walking around, family member. Rebecca Covert 10:47 Now expand your awareness into the next room. What other layers of sound do you notice when you focus your attention beyond your immediate surroundings? Sounds may be steady or rhythmic or they may float about, in and out. Rebecca Covert 11:12 I'm going to take a couple minutes here and just be silent so you can listen. Rebecca Covert 11:17 Don't forget to breathe. Rebecca Covert 11:46 Now expand your awareness even further to any sounds you hear outside your home or wherever you're located right now. Any birds or traffic, wind, neighbors... Rebecca Covert 12:21 Sit and listen, as you like, to sounds near and far for a couple breaths. In this moment you are safe. Rebecca Covert 12:45 Right now as we listen together in our own spaces all over the state, in other countries, across the country, wherever you're calling in from. You are all right in this moment. Rebecca Covert 13:04 Take a deep breath and gently open your eyes. Rebecca Covert 13:15 As your eyes adjust to the space around you, look around and focus your awareness on what is illuminated by light. Watch how the light bounces and reflects off of objects in your space. Do you notice any movement in the room? What catches your eye? Rebecca Covert 13:52 Take a few breaths. Discover what is visually sparking your curiosity. Rebecca Covert 14:09 Okay we're going to slowly move out of our meditation. So go ahead and stretch your arms and your legs. Lengthen your body. And now open your attention to the space as a whole. Rebecca Covert 14:27 And our community practicing together tonight: I want to thank you for joining me in this Healing Circle Call for taking these moments together. Even though we are self isolating, it's nice to know that we can isolate together and practice together. Rebecca Covert 14:51 I just want to say, based on our story, happy strawberry hunting during your next tiger encounter, and may you be safe and may you find peace. Good night everyone. Thank you so much. Jessica Stover 15:11 Thank you for listening. We hope the information provided was helpful. Don't forget to stop by our website and take advantage of all we have to offer. Transcribed by https://otter.ai