Holiday Benediction

Holiday Benediction

©2014 Karla Johnston, InnerConstellation.com

Christmas Eve morning,
I pondered how lovely if our power to bless were reclaimed.

I put aside the bling: wrapping paper, packages, and bows

and when I did, heard deep within, “you are a gift.”

Many faces of loved ones appeared:

relatives, friends, sangha members,

creatures of this land, furred and winged,

evergreen trees, sun, stars and a sliver’s moon...
gifts all.

A wealth is held within sacred form,
richness shines beyond measure,
capacity for beauty, love, stillness,

respect and tender mercy.

How lovely this season

to reclaimed our power to bless—

You, Most Precious One, are a gift. 

"Stillness" Winter Mindfulness Retreat

Duck sanghas at Paradise Park inspired our walking mediation

Hello Lovelies, what a fine time we had last Saturday at Lake Tahoe Mindfulness Community Winter Retreat. Our theme was "Stillness," and we enjoyed a sweet day of sitting and walking meditation, interspersed with mindful moments together which included inspiring poetry, discussion on Winter Meridian Treatment Points and the Three Kinds of Energies: Mindfulness, Concentration and Insight. We also enjoyed a variety of warm beverages and a delicious Lentil Soup. I wished to put together this article as a care package of resources to keep your winter practice fueled:

• poem read prior to walking mediation at Paradise Park--Haloed Tree
• gift link to gobs more Inner Constellation poetry 
• Inner Constellation blog articles on Bladder Meridian and Kidney Meridian
• Link to more IC Meridian Articles.
• talk by Thich Nhat Hanh on the Three Kinds of Energies that might strengthen your practice. It can be watched or downloaded in mp3 format for your listening enjoyment.
  
  
  If you would like to deepen your work with Mindfulness and the season of Winter, please don't hesitate to contact me and we can set up a private session. Also, Lake Tahoe Mindfulness Community meets every Wednesday morning, 7:30a-8:30a at The Studio Lake Tahoe for community practice. Check out LTMC's Facebook page for the latest. Thanks to everyone who joined together on Saturday to practice--may it nourish us, our loved ones and our community. Look forward to the Spring Retreat, March 21, 2014 from 8:00a-11:00am. 

Create Good Will--Devonte Hart Sure Did!

Devonte Hart, 12 years old, and Sgt. Barnum hug at Oregon protests

A good friend told me about this amazing photograph that went viral as soon as it hit social media, and I had to do my research! A young man, Devonte Hart, decided to hold a sign, "Free Hugs," during a demonstration in Portland. When officer Barnum saw Devonte holding the sign and crying, he approached, started up a conversation and then asked for one of his hugs. 

People are good, and strive for the good in others to come out and shine through. Thank you, Devonte Hart and Sgt. Bret Barnum for knowing this and being courageous examples of hope in the midst of turmoil. You are both Inner Constellation Freedom Series Heroes and your story will inform our Winter Retreat this coming Saturday, December 13. 

To inspire your practice in the meantime here's video of this amazing story with an interview from Sgt. Barnum. Here's an article on the miracles that you might not know as a result of that sweet moment above, one of which is that the amateur 20 year old photographer has now been discovered and the above photo was his first published work. See how good will spreads--shine on! I love this story.

Winter Mindfulness Retreat

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I just finished my advent wreath and lit the first week's candle, then shared a lovely dinner with my beloved by the evening fire, soaking in the theme for this coming Saturday's retreat--stillness;. Ahhh, there seems no better theme with all the holiday hubbub upon us. I've been in weekly conversations with community members about the importance of strengthening the calm reserves within each of us. I'm looking most forward to coming together to explore the conditions of stillness that empower our practices and create a nourishing space. We'll be practicing the postures of sitting, walking, standing and lying down meditations at The Studio Lake Tahoe and Paradise Park (weather permitting). Please bring a cushion for comfort and a mug and spoon for warm, sustaining beverages and soup. The winter season will be our inspiration and guide on this precious day. Hope to see you there. 

Getting Tattooed with Grandma!

Me and Grandma celebrating her 90 beautiful years

I spent last weekend celebrating my grandma's 90th birthday. For two nights we spent time as a family in the celebratory place of her choice--karaoke bars, and the girl shut the place down! I didn't get to bed until 1:30am both nights; me, who usually goes to bed with the sun, was up singing and dancing and having a fine time. I figured, if that is the stuff that gets one to the sweet age of 90, I'm in! As a result, I've been riding a high all week inspired by an amazing woman. 

At Grandma's party so many admirers dedicated heart-felt songs and just loved her up, giving thanks for her continued presence in their lives. She, of course, was gracious and lovely in receiving it all. At one point I asked her what her secret is for longevity in relationships. Without missing a beat she answered:

1) A love that is always there, no matter what! (said with sweet spice that is a trademark of Grandma:)

2) communication

3) and lastly--respect (I'll never forget the fierce way she said the last ingredient)

Wise words coming from a woman whose life has reflected the above 3 qualities, not just with her husband of 65 years (sweetest couple I ever had the pleasure of knowing), but with every person she interacts with--North Stars shining bright: love, communication and respect. 

OK, so as not to get too sappy, on an end note (pun intended) a final story in honor of this awesome woman. I've noticed when folks live happily into their later years, there's often a certain amount of spunk that's adopted, and Grandma is no exception. There was a tattoo parlor close to a restaurant we dined at, and I jokingly teased that we should get a tattoo together. She innocently asked, "What would we have tattooed?" and I suggested, "I'm thinking, a nautical star." With a mischievous grin she pointed to her chin, "When I'm 100, I'll get it right here!" It's a date.

Thank you, Grandma J, for your fine example, beautiful voice and abiding care. You are loved!

Find Your Strength, UURRRGGGGH!

November's Inner Constellation theme is gratitude and I just got taken to schoooool to learn a profound lesson in appreciation. Recently, I had the unexpected opportunity to sit with a terminally ill young person for the day. I'll be using the non-gender specific pronoun, "they" to refer to this one to retain confidentiality, even though it's improper English, forgive me:). Here's what they taught me--health is a privileged reality, if you experience it, nurture and appreciate every moment. Spending a day in their reality was a wake up moment. But, the lesson goes even deeper--in spite of being very sick, I kid you not, they smiled and thanked every person caring for them, even though that necessary care impacted their pain, often making it worse.

I was in pure awe and have continued pondering this Bodhisattva, gaining a smidgen of insight on wellness versus disease. As you might have picked up from this blog, I categorize the care for one's Inner Constellation into three primary points of focus:

1) Body
2) Mind
3) Emotions

With all three, I stress the importance of balance. What happens when one or more of these aspects of ourselves is degenerating, ie completely out of balance? In the above example, the young one's body was almost entirely disabled by disease, however the other two components of mind and emotions were consciously strengthened. It was obvious spending the day with this person that tremendous energy was invested in staying positive and grateful. The result was an amazing solidity, in spite of the failing form.

How might I take the idea of balance and apply it to my body, mind and emotions? When one is not in a state of well-being, might I turn toward my strengths and spend energy increasing what I can increase? If my mind is all over the map, agitated and jumping around like a monkey, can I take my strong, healthy body and go for a run, stretch and do some yoga or go for a mindful walk? Heck, I might even dedicate the merit of my exercise to someone who is not able to exercise, or, I might dedicate the merit of my activity to my monkey-mind! If my body is hurting and in pain, might I use my big heart to send myself some loving-kindness, reach out to a person in need and give him or her some care and affection?

Meeting my young Bodhisattva friend inspired and expanded my capabilities and sent a gentle and loving message--when a part of myself is not at its strongest, love it up, then put energy into what is strong. Find your strength--body, mind, emotions. Exercise it to your fullest potential. If you need a coach, someone to fire you up and be a cheerleader, contact me.

Malala Wins Nobel Peace Prize!

Malala Yousafzai wins Nobel Peace Prize

You might have heard that Malala Yousafzai won the Nobel Peace Prize and is the youngest recipient in history. Interestingly, I’ve been studying the idea of Reverence for Life as a practice this week and feel this young woman embodies this idea with her North Star of education for every woman, man and child regardless of race, religion or creed. Whenever she speaks I’m inspired. She’s a clear voice, resourcing her own experience of being shot by the Taliban yet living to become an advocate for forgiveness, love and fostering the best in people, no discrimination. Here’s her heart felt Nobel Prize acceptance speech. If you don't know her story, you may wish to view this 38:00 minute documentary on the Inner Constellation Poster Child, Malala Yousafzai. Enjoy and be nourished.

Thich Nhat Hanh's 88th Birthday is Saturday--Join the Celebration!

This Saturday, October 11 is Thich Nhat Hanh's 88th Day of Continuation! He is one of my beloved teachers and when I received an email from the TNH Foundation about his birthday wish, I thought to share it with those of you who also love him so....

Here's what Thay says is the greatest gift we can offer him:

Of course we can buy a present from the market and we put a lot of love into it. But to tell you the truth, my hut in Upper Hamlet in not large enough to store all these kinds of presents. I would like to have a kind of present that I can enjoy every day and you also can enjoy every day – a present that can last for a long time, a present of the heart. I think that the best kind of present you may like to offer is a promise that you are sure you can honor, like: “Dear Thay, I promise that from now on, every time I hold a cup of tea, I will see the cloud in the tea and the cloud within myself.” That kind of present would be wonderful. Don’t make a big promise, like: “Dear Thay, I promise that from now on every step I make will be in mindfulness.” That may be a little bit too difficult! So, look deeply and make the kind of promise that you believe you can honor. Not too much, just one. And the maximum is two…I suggest only one promise…the kind of promise you are sure you will do. Just a little promise that will last all your life. That would be the most wonderful birthday present for Thay.

How precious is this request--are you going to do it? I am...So here's what you do...in honor of Thay’s 88th Continuation Day, you're invited to offer a present of the heart – send Thay your promise via Facebook, Twitter, or email this Saturday, OCTOBER 11th.You can share your promise via Facebook using the Thich Nhat Hanh Foundation Facebook page, via Twitter @TNHFound using the #HappyContinuation, or by email using the address: info@ThichNhatHanhFoundation.org

Let Thay know that you are committed to a mindful life and the practice is alive in you. Happy Continuation Day, Dear Thich Nhat Hanh!!!

"Let Go and Be Nourished" Fall Mindfulness Retreat

This past Saturday Lake Tahoe Mindfulness Community participated in our first half-day seasonal retreat. The theme was, "Let Go and Be Nourished." I left feeling entirely rejuvenated by the community and the fall season. My practice is inspired! I thought to recap a brief post of what we soaked in to continue to nourish ourselves throughout this fall season:

1) Fall Meridian points - Large Intestine and Lung were highlighted as connected to the season of fall. These articles are a recap of what was discussed in more detail:

• Blog article on LI  
• Blog article on LU

2) Silent Walking Meditation - Ahhhh, we headed to Paradise Park down the road from The Studio and had a beautiful, still morning of walking mediation. We practiced matching our breaths to our steps, following the needs of our lungs. Mindfulness verses (Gathas) were introduced as a way of matching words to steps while taking in the beauty of our fall surroundings. Here are some further blog articles to support your walking meditation, including the IC poem read, Walking the Veranda. 

3) Loving Kindness Meditation - one of my favorite topics! Here are some Inner Constellation blog articles which are what informed the talk:

• What is Metta or Loving Kindness Practice
• Loving Kindness Phrases adapted by Karla
• Buddha's words on Loving Kindness/Discourse on Love
• More articles on Loving Kindness Practice

Lastly, we enjoyed our warming agents (tea and soup) tremendously, and folks were wondering the delicious ingredients. Our tea was compliments of Crissy Jory, a special fall health mix that was included in the Fall Studio Share Basket. It infused the air with spicy fall goodness, thank you Crissy! If you would like more information on our seasonal Studio Share Baskets, please contact Crissy. And lastly, here's the recipe for the Hungarian Mushroom Soup, delish!

If you would like to deepen your work with Mindfulness and the season of Autumn, please don't hesitate to contact me and we can set up a private session. Also, Lake Tahoe Mindfulness Community meets every Wednesday morning, 7:30a-8:30a at The Studio Lake Tahoe for community practice. Check out LTMC's Facebook page for the latest. Thanks to everyone who joined together on Saturday to practice--may it nourish us, our loved ones and our community. Look forward to Winter Retreat, December 13, 2014 from 9:00a-12:00pm. 

Hungarian Mushroom Soup Recipe

We enjoyed this soup as a warming agent for our Fall Mindfulness Retreat with the theme, "Let Go and Be Nourished." Yum, did it ever help us do just that!

Oh, and it's compliments of Eunie Lyle, who is an awesome culinary instructor at Lake Tahoe Community College, I've adapted it a bit for my tastes:

Hungarian Mushroom Soup

4 T butter
1 medium onion, chopped
1 # fresh mushrooms, sliced
2 t dried dill 
1 T paprika
1 T soy sauce
2 cups veggie broth (I make mine homemade, if you want to know how, contact me)
1 cup soy milk or other non-separating product (Milk is delicious too)
3 T all-purpose flour
1 t salt
black pepper to taste
2 t lemon juice
1/4 cup fresh parsley
1/2 cup plain Greek yogurt (good for that Large Intestine meridian we discussed) or sour cream

Method:
Melt butter in large pot. Saute onions in butter for 5 minutes. Add mushies and saute 5 more minutes. Stir in dill, paprika, soy sauce and broth. Reduce heat to low and simmer for 15 minutes.

In a separate bowl, whisk milk and flour together. Pour into soup and stir well to blend. Cover and simmer for 15 more minutes, stirring occasionally.

Finally, stir in salt, pepper, lemon juice, parsley and Greek yogurt. Mix together and allow to heat through over low heat, about 3-5 minutes. Don't boil, serve immediately. Enjoy!

Fall Half Day Mindfulness Retreat

Fall equinox is tomorrow and on this evening's mindfulness walk with cloudy skies and my feather-down vest, I could feel the wheel a turning! Smoke from the King's Fire in Placerville had finally cleared after carpeting our area all afternoon, and I relished in the crisp (almost) autumn air. I'm so looking forward to sharing a nourishing day on October 4th to soak in the aspects of fall. We will be discussing preemptive treatment of Autumn Meridian Points in addition to mindful eating, chants as a vehicle to still and focus the mind, the 5 Mindfulness Training from Thich Nhat Hanh, and my personal favorite, Loving-Kindness Meditation. Please join me in coming together to resource the aspects of the season to nourish ourselves, our loved ones and our community. 

Seventeen Days of Craazzzy!

The 1^st of September started off with a bang—a client ended up in hospital for 6 days, in critical condition and requiring my translation services 24/7.  Then, just as I wiped the crust from my sleepy, blood shot eyes (didn’t get much rest in there!), my client was discharged with daily appointments to ensure recovery continued. Today, however, a corner was turned—health has noticeably returned, and the need for my services has lessened. I literally feel my sweet routine returning.  First thing I did today with my extra time was clean my scuzzy outside pond and turn on my re-circulating waterfall, then I sat down to enjoy what I knew would follow. It seems no matter how long I neglect my pond (seventeen days may be a record), within minutes of it being cleaned and refreshed, the critters come. As I type, there are six birds taking baths and a squirrel youngster who just clung to my slider screen door inches from me and my computer! Momma Nature is eternally optimistic and hopeful, always looking to foster life. No matter how grungy, how dry, how out of control things get, nature’s sights anticipate  and find the fresh waters.

Prajnaparamita - Spirit Rock Visit

As I sit and take in the spectacular liveliness of my feathered and furry companions, I’m reminded of natural order which is always transforming and regenerating in spite of sickness, dirtiness, nastiness and stressfulness. I call to mind the Sanskrit name for Mother Wisdom—Prajna Paramita. She is intuition, deep knowing, insight, the higher natural order of pulsing life. Prajna Paramita translates as the perfection of wisdom and is also the name of the heart sutra, a scripture that embodies Buddhist wisdom teachings.

Momma Wisdom, Prajna Paramita, the natural world, holds precious lessons when I stop, become still and engage. She will be there, eyes of optimism turned toward me, ready to gently impart her wisdom. Ah….stillness, nothing like it. Seventeen days of craziness are over—I’ve come home to fresh waters. The next question  these little birds seem to be tweeting is, how can these moments of wisdom be found in the midst of hectic, urgent circumstances? Sounds like another blog article is in order…now that I'm clear headed, I'll keep you posted.

Walking Meditation Food for the Soul

I had the great honor of doing an Inner Constellation session outside the other day. Thank you to the angel who blessed me many times over during our time together--you know who you are. In gratitude....

                                                                Walking the Veranda 

©2014 Karla Johnston, InnerConstellation.com

What if the Ultimate speaks in metaphor,

in a language meant for me?

What if I walk,

nowhere to go, nowhere to be,

no destination—

the Unknown my teacher?

Slow down, 

coordinate steps to breath

and offer my attention.

Attention to what?

To Life: yellow breasted bird who sings pure sunshine,

tingling of my skin as I receive her warmth,

Juniper branches rising, falling 

in an intimate dance with the breeze,

chipmunk, dashing, jumping, 

projecting patterns of mind,

drone of traffic noise a steady backdrop,

returning me.

What if the Ultimate speaks in metaphor,

and I—
I  walk this Pureland, 
training my ear 
to hear
this love song
sung for me? 

Solid and Free--wait...what?

This week in our Mindfulness Group* one of the members mentioned the seeming juxtaposition between a saying of Thich Nhat Hanh's--"I am solid, I am free." What, now? I'm heavy and dense, yet light and airy? I've always pondered the opposition of these two words also, so I dropped the seed--"I am solid, I am free," into my morning practice and received a bit of insight.

Often I ask myself and my clients--"What keeps you from being 100% free right now?" Anything that stands in the way of freedom becomes our target for tapping (Meridian Tapping). I've discovered something when asking this question--to be 100% free, I must also be grounded--solid so to speak--in the here and the now, OK with whatever arises--this to me, is true freedom. Hmmm, I might be on to something. Then I got to thinking, what grounds me, what gives me solidity, another word I like to use is balance--what brings me back to balance, back to center when I've strayed?

• stillness/mindfulness practice
• breathing
• my cat who curls up in my lap when I practice
• my Mindfulness Community*
• bell practice - using sound as a reminder to come back to the body and breath
• candles, scents, a cup of tea, exercise....

My list goes on. But here's the thing, the outside things that bring me balance will change--my practice will have good days and bad days, community members will come and go, my cat will not always be on my lap. Can I recognize the ongoing changes of life--this is what makes it so precious and fleeting, yet remain solid and free, anchored in my breath, in the here and the now? I believe I've come around full circle--I'm solid and free, yes, indeed. 

*Lake Tahoe Mindfulness Community meets every Wednesday morning from 7:30-8:30a at The Studio Lake Tahoe to practice in the tradition of Thich Nhat Hanh

RIP Sweet Robin Williams

I was crushed yesterday, hearing the news, as I'm sure you guys were too. I thought of this month's Inner Constellation theme: Loving-kindness. Robin Williams is the poster child of loving-kindness. A man who brought so much joy and happiness to others, he was a light. I thought too of the loving-kindness practice and the first step which is loving-kindness or well-wishing toward oneself. Phrases I use are the following:

May I be happy, healthy and strong,
safe and protected, free from inner and outer harm,
may I live in my world with ease and grace.*

Robin William's death drove home the importance of nourishing others and nourishing oneself. Here was a man who brought happiness to millions of people but couldn't bring sustained happiness to himself--tragic. RIP sweet Robin and thank you for your pursuit of joy:

May you be happy, healthy and strong,
safe and protected, free from inner and outer harm,
may you live in your world with ease and grace.

Click to explore the life changing practice of loving-kindness.


*adapted from the Loving-kindness or Metta phrases

I'm a Sucker for Feathered Friends!

Look who came for a visit this morning!

I woke this morning with an idea to extend the InnerConstellation August loving-kindness theme* to loving-kindness towards others, then, literally, this opportunity happened....

Loving Kindness to Feathered Friends
©2014 Karla Johnston, InnerConstellation.com

Sickening crunch of bird hitting window, you know the sound.

I go outside to find

an olive colored bird,

belly up.

Extend a hand,

right the tiny body

and give her a soft place to land,

carry into rising sun and wait:

I take in each feather on her exquisite frame

while remembering safety, strength and warmth--

feel it in my whole being.

When eyes flutter and head droops,

I speak softly her perfection.

Twenty minutes go by like this until

well-wishing becomes reality

and in a perfect instant

she simply takes flight

onto a pine branch
waiting to receive her. 

Please consider doing an act of loving-kindness toward another today, I'd love to hear about it!

*If you'd like to receive the Inner Constellation Monday-Friday Blessing in your inbox, please contact me to receive this gift. 

"Well, I would walk 500 miles, and I would walk 500 more...."

Deer Park Monastery, Escondido, California

Hiya! I just got home from doing walking meditation and benefiting from it for the first time EVVVVERRRRR!

Walking meditation, it sounds so easy: no place to go, no where you have to be, just walk slowly and pay attention to your breath. Um, not so easy for a person who grew up with a pair of runners on her feet, ready to hit the trails at the first signs of trouble. Sitting meditation nourishes me, but walking meditation has always been a challenge--until this morning! To what do I attribute my success?

• My Sangha (Practice Community) - for one month I've facilitated a Mindfulness Practice Group* and we gathered this morning as we do every Wednesday from 7:30-8:30a. Our focus for this coming week is walking meditation, so I arrived home aspiring to start walking meditation anew. I read the few brief pages in our Thich Nhat Hanh book, Happiness, and set out on the trails behind my house. The suggestions were simple: match my steps to my breath and if so inspired, put a few words to the steps. So for instance, my breath was about a 4 step inhalation and 4 step exhalation, I'm a poet, so I went to town:

"I am loved, adored."

"Clean trees, blue sky (we had just had rain so all was sparkly and clean)"

"Fresh pine, happy birds."

I went on like this, in and out, having a high time. By the time I finished, I was invigorated and didn't want to stop! I thought of my Mindfulness Community, all aspiring to practice walking meditation this week, and I felt carried along, bolstered and inspired. There is power in group intention, and I've entered the stream.

I thought to of this month's Inner Constellation theme: Loving-kindness, and how absolutely loving it is to take a walk for the sole purpose of enjoying the offerings of the natural world, so bountiful and always present. When I run or bike, I do it to be outside, but I also do it for the exercise, so there can be a lot of imposed struggle, whereas, my morning walk was for pure enjoyment. Big aha moment--how often am I mindfully present for the pure enjoyment of it! It's a great privilege to be able to live in a beautiful area, take 50 steps from my front door and walk in the pure land of the Sierras. The little ditty from the Proclaimers is running through my cleared head:

"Well, I would walk 500 miles, and I would walk 500 more,

just to be the one who walked a thousand miles to fall down at your door...."

It's a sweet, quirky song about a guy who just enjoys being with his beloved, no matter what he's doing. It's my walking meditation theme song: be present, enjoy life's offerings for the sake of love, purely love. Ah, the walking muse has spoken....dah, dah, dat-da...un-diddle, un-diddle, un-diddle, un-da-da....

*Join us anytime: Lake Tahoe Mindfulness Community Practice at The Studio Lake Tahoe, Wednesdays from 7:30a-8:30a, by donation. We are committed to using the present moment to nourish ourselves, our families and our community in the tradition of Thich Nhat Hahn. 

Golden Eagle or Turkey Vulture?

I was mountain biking yesterday and saw a huge raptor lift off from a meadow and fly into a nearby tree. Thinking it was a golden eagle, I dropped my bike and excitedly approached for a closer view. What greeted me was alarming--wrinkled red head and beady eyes looked down from a pine limb, giving me a cursory look before ripping into something held in its talons.

"Geegads, that's not a golden eagle, it's a turkey vulture!" I cringed and looked away, heading back to my bike. Then, a moment of insight hit me--I had emailed an Inner Constellation Blessing* that morning encapsulating what I had just witnessed:

Nothing dies, everything transforms. When this is known, we suffer a little less.

Um, hello, the disgusting vulture is basically the mascot here, showing very viscerally the above truth. Yet, I turned away. How often are situations in life like this--something beautiful presents and I'm attracted, I run towards it (ie, "It's a golden eagle!") but something difficult or ugly presents ("Yuck, a vulture!"), and I'm repulsed, I push it away?

Nature is one of my greatest teachers. Working at a local wildlife center for a few years, here's what I learned about turkey vultures: they are incredible garbage collectors, keeping an area clean for miles and are the only birds that have a sense of smell, also they have highly potent stomach acid that breaks down organic matter in amazingly quick speeds, so they are ready to dive into the task at hand again and again. At the wildlife center when we fed the vultures, we had to wear rain coats because if they perceived us as a threat, they had the ability to project acid filled vomit amazing distances! OK, now that I have your attention, aren't you glad we have these incredible birds to keep our outside environment clean and sparkly?

Vultures are supreme garbage collectors. After receiving my vulture friend's message, I turned back around, faced the bird and watched him enjoying his ugly self in the tree. I appreciated and gave thanks for its incredible abilities to transform. Then, after shaking off my heebie jeebies, I hopped back on my bike. As I rode, I got to thinking--once "trash" is identified, it can be gathered up and disposed of responsibly, it's not revisited and retrieved from the trash bin--it's left on the curb for transformation. Thank you, dear turkey vulture for the confirmation of Inner Constellation Truth #2-- indeed, nothing dies, everything is transformed. I'll identify my garbage, be free of it and  leave it to you, my friend.

Thunderstorm of Mindfulness

Mindfulness Practice*
 Wedn. 7:30-8:30a The Studio Lake Tahoe

This week in our Mindfulness Community Practice group*, I vowed to use sound as a conscious tool to bring me back to the present moment. Yesterday I had the perfect opportunity to practice my intention. After days of unproductive afternoon clouds, a thunderstorm produced a beautiful refreshing and much needed rain. The sticky pollen that coats everything in the Sierras this time of year ran in yellow rivers, and luckily, I was in a position to stop and soak in a much needed downpour. Enjoy the offering....

Listen, Listen
©2014 Karla Johnston,InnerConstellation.com

Rumbling sky
calls me home.
I stop what I am doing
and sit beneath dark canopy.
My thoughts ride the stifling summer air,
shift, as moisture collects itself.
Thunderclap 
heralds the completion. 
Raindrops pitter patter, soft,
then let go with total abandon,
refreshing everything in their paths,
no discrimination.

Might I, too, be falling rain? 

*Mindfulness Community Practice is every Wednesday from 7:30a-8:30a at The Studio, Lake Tahoe. Come join us to
practice in the tradition of Thich Nhat Hanh. 

Find Your Inner Mystic

Last evening, I put the finishing touches on a chapbook of poetry I'm submitting for review. It's been quite a project, and with a sigh of relief I felt a weight lifting from my shoulders, knowing I would meet the deadline, and more importantly, I was meeting my personal goal of taking the jump and submitting my work. The chapbook I composed is entitled, Disciples of the Moon, and it begins with my favorite quote from Joseph Campbell:

"The schizophrenic is drowning in the same waters in which the mystic swims with delight."

Disciples of the Moon outlines the evolution of personal mysticism, beginning with the seeds of "mental illness" that defined members of my family and ending with contemplative expressions beyond the intellect. As I placed the chapbook in the envelope for send off, the moon shone across the table where I worked, bright and full, illuminating my kitchen. I had enjoyed a view of it out my window all evening, it had been a close companion. I grabbed a handful of dried Lavender and Rosepetals and stepped outside to say goodnight. Heart was full of gratitude at the constancy of the moon in my life, always prompting me to remember the Eternal and True, the bigger picture of life beyond stigmas, judgments and drama. I thought of the journey it had taken outside my window while I worked on my poetry collection. Momma Moon had risen bright over a swath of stormy gray haze, then peeped through billowing clouds from the East that passed dramatically by. All the while, she hung, bright and full, illuminating the entire sky, even when hidden temporarily from view. I recalled a beautiful metaphor--inner guidance is like the moon, always there for us to recognize, sometimes a sliver, sometimes ripe—constant and enduring. The moon has been my symbol for one's "inner mystic."

How do we find our inner mystics? For me, the journey has been threefold:

1. Listen to yourself. There are so many theories, experts, methods, techniques, but no one knows you better than you. In order to listen, one must be still and attentive. Be quiet, listen to your needs, take care of your crying babies, pick them up and listen like a good momma.
2. Listen to others. When we are solid and cared for, we are better able to be solid for and care for others. When we practice listening deeply and speaking lovingly to ourselves, we are better able to listen deeply and speak lovingly to others.
3. Live what is wholesome and true - the more we increase the conditions for goodness, water the wholesome seeds, the more goodness will grow in us and in others. Voila, the inner mystic is born! Like the moon, beautifully shining.

I am humble disciple, the work is never done. Find your inner mystic and the world is a better place--shining, happy people. All love and care, have the best weekend. 

Happy 4th of July, Beautifuls!

Malala Day 2014. Together we are #StrongerThan fear. 

When I opened my eyes this morning, a little snippet entered my consciousness as I slowly came awake to greet the day:

Freedom yearned for
is freedom attained,
moment by moment
by moment.*

As we approach July 4th, I pondered the above and realized to have an aspiration is powerfully strong. Our founding fathers and mothers had the yearnings to live free deep in their bones and lived free before it was a reality. In our modern time, we might look to someone like our IC poster child, Malala Yousafzai. This beautiful young woman is getting ready to celebrate her seventeenth birthday on July 14. In exercising her North Star--freedom of education for all--she has a birthday wish, to be joined in speaking up for education. Her own journey started with a yearning and each step she takes attains what she yearns for--freedom of education. Her July 14th birthday slogan is the following:

"We are stronger than fear, hatred, violence and poverty."

Last year on her birthday, she stood before the United Nations and gave a moving speech regarding this idea of yearning: the journey, the obstacles and the spiritual ancestors she draws on for strength. Join Malala Day 2014 with every woman, man, boy and girl who raise their voices to achieve their goals of peace, education and equality:

This July dive into the Inner Constellation monthly theme--Freedom.* How do you define freedom in your personal life? In what ways do you yearn to live free? In the yearning is the attainment--moment by moment, by moment.


*to receive the Inner Constellation theme blessing Monday-Friday gifted to your email inbox, please contact me. 

Take Refuge in True North

Refuge in the North Star is one of the foundations for my life. Identifying that which means the most to me and internalizing it, living it, orients me in a healthy direction, every time. I’m reminded of beautiful passage from the book of Wisdom, a scripture in the Hebrew tradition, which not only provides inspiration for individual North Stars but in my husband’s words—outlines an entire Milky Way:

Wisdom 7: 22-30

For in her is a spirit
intelligent, holy, unique,
manifold, subtle, agile,
clear, unstained, certain,
not baneful, loving the good, keen,
unhampered, beneficent, kindly,
firm, secure, tranquil,
all-powerful, all-seeing,
and pervading all spirits,
though they be intelligent, pure and very subtle.

For Wisdom is mobile beyond all motion,
and she penetrates and pervades all things by reason of her purity….
For she is the refulgence of eternal light, the spotless mirror….
And passing into holy souls from age to age,
she produces friends of God and prophets….

For she is fairer than the sun
and surpasses every constellation of the stars.
Compared to light, she takes precedence;
for that, indeed, night supplants,
but nothing prevails over Wisdom.

What are your North Stars, those highest attributes you wish to envisage? These are your refuge points--seeds you can plant with intention and water every day. Pick one quality of Wisdom from the above and take refuge in her spirit, breath it in, breath it out, rest there….

Internalize what you value, bring it to remembrance every day, become that.

Take Refuge in the Body

This week we're diving ever deeper into the June Inner Constellation theme--Refuge. Last week we practiced Taking Refuge in Spiritual Ancestors, now we're exploring Taking Refuge in the Body as our anchor, a solid place to rest in the midst of any storm.

I wish to flesh out what I mean by "body." In my Inner Constellation work, body encompasses three components:

1) Heart
2) Mind
3) Nervous System

If you're interested in Heart and Mind as ways of Taking Refuge in the Body, you may wish to click on the highlighted links for each above. For today, we'll be resourcing number 3--our kick @$$ nervous systems.

When things get rough and tumbly, our nervous systems shoot into high gear as survival mechanisms to mobilize against perceived threats. If we need to fight, adrenaline will shoot through our bodies at lightening speeds, if we need to flee, blood pulls from our extremities to our cores so we can move fast and unencumbered. We are pristine survival machines, however, most times when things get rough and tumbly, it's not a matter of life and death. Taking Refuge in the Body, literally means using one's powers of observation and concentration to self-regulate the nervous system. How to do this? Ah, we possess a miraculous elixir...a supreme regulator--the breath.

Studies show that breathing evenly immediately balances body systems and begins to regulate its myriad of functions. Whenever you wish to change your body--first, change your breath. The technique of breathing evenly immediately balances racing thoughts, transporting blood from the limbic (fight-flight-freeze) portion of the brain into the frontal lobes where we do our most skillful thinking. Breathing evenly turns on the light bulbs for insight and clear seeing. Notice, I'm purposely italicizing breathing evenly, not necessarily deeply, which can be harder than Hades to do when we're in fight-flight-freeze; however, breathing evenly begins initiating a state of flow.

When life gets rough and tumbly and clouds move in, obscuring your North Star, take refuge in the body--your breath--as an anchor. Begin regulating and moving into a flow state where insight and skillful thinking are resourced and initiated. We are powerful beings. Like the outer space with its bazillion of galaxies, the inner space is just as vast and deep in its capacity. Through the lens of even breathing (and my personal favorite, self-compassion) explore, explore, explore. 

Take Refuge in Spiritual Ancestors

Christiane Vleugels "Aphrodite"

We've answered the question—what do you take refuge in—what gives you comfort, based on the last blog article, Take Refuge. I've heard a variety of responses; one of my favorites from a lovely woman, who in trying times will ask, “What’s perfect about this moment?” She then will switch her focus to all the things for which she’s grateful. Gratitude is one of her North Stars, it’s a refuge and guiding light.

Next up is an exploration of generating and taking refuge in one’s spiritual ancestors—the people who show you the way on your path; they can be alive or dead (IC Truth #2—Energy never dies it just changes  form). For me the list of inspiring spiritual ancestors is lengthy: Thich Nhat Hahn, Joan of Arc, Mother Mary, Rumi, Hildegard von Bingen, Martin Luther King, Jr, Abe Lincoln, Jesus, Mary Magdalene, Buddha, Kuan Yin/Tara….

• Who are your spiritual ancestors?
• What are the attributes they possess that you value?

A poetic way of exploring refuge in spiritual ancestors is to say—know to whom and what you belong. These people and attributes are concrete safety points that hold, sustain and regenerate us in times of need.  The other day I had a reflection of this concept while driving on a busy road.  I was driving through a school safety zone, decelerating in a line of cars going 25 mph. A father and young daughter were walking together beside this busy road. Dad was shielding daughter from the cars, his body providing an alert and attentive barrier, yet he smiled while she held his hand and chatted animatedly while skipping along, oblivious to her dad’s watchful concentration. I was reminded of the ancestors, whose protective attention is ours to engage. I've felt this attentiveness all my life, it’s been something I can’t rightly explain or articulate, but I feel it every day, and I take refuge in their love and care. I generate a connection consciously and frequently.

This week, I look forward to exploring spiritual ancestors. Who are your spiritual ancestors? What are the attributes they possess that you value? Contact me, slip me a line or an email so we can discuss one of my favorite practices—generating and taking refuge in spiritual ancestors. 

Take Refuge

Inner Constellation theme for the month of June is Refuge.* I’m looking forward to a series of blog articles around the theme and this first one kicking us off is inspired by returning from a weekend tennis tournament. There was packing, driving, match deadlines, competing, loudness and ruckus, more driving, more competing, more loudness and ruckus, then arrive home to a house in shambles and the work week starting. Arrrghhhh, how do I find refuge?!!

In my most recent readings, I’ve learned that the Buddha, a few months before he passed away, instructed his followers to take refuge in themselves, “…be an island unto yourself. Don’t take refuge in anything else.” He encouraged them to use the teachings as their lamp and as their island to return to when they had strayed. I relate to this and it aligns very closely with my metaphor of “Inner Constellation,” the idea that within us is everything we need for our well-being. The search for stability, comfort and happiness is not found outside us—the capacity to generate all of these and more is within.  You know I love self-inquiry, so let’s go!

• What do you take refuge in, what gives you comfort?

A few years ago, I would have answered this in the following way: my husband, fat cat on my lap (she nestles in as I’m typing :), close friends, music, a hard bike ride, you get the point. But, over the last year, I’ve narrowed down my refuges to warmth and goodness. What the heck am I talking about? Warmth: I put on a layer, grab a blanket, sit in the warm sunshine or grab a cup of tea and Goodness: internally generate whatever it is I need. If my husband, fat cat, friends, music or mountain bike are at my beck and call, great, more power to me, but if not, then I still have refuge, an Inner Constellation—unto myself.  Also, people, critters, objects, even places are not lasting and true, they will not always be around, but the internal world is available as long as we are alive and breathing! Buddha knew this and as he was passing away, he wished to strengthen the foundations of his comrades. We’re touching on the idea of North Star, another one of my metaphors which represents that which is unchanging or serves as a guiding light.

I’ve got more questions stewing, but before moving on, I really want to spend time on the first question to develop the practice of Taking Refuge. Before one takes refuge, the above question is most helpful to answer—what do you take refuge in, what gives you comfort? Contact me, I’d love to hear, or leave a post below.

* If you would like to receive a Monday-Friday Inner Constellation blessing as my gift to you, please contact me. 

Maya Angelou North Star of Courage

Good morning, Dear IC bloggers. I've had a most interesting morning so far, woke very early in a magical mood and pondered a realization for me--Dreamtime is a portal to "Heaven," a place I rest in consciously at night, pay visits to my loved ones and spiritual ancestors, rejuvenate and often wake with clear insight. I journaled a bit, writing the following IC blessing* for today:

Gossamer
©2014 Karla Johnston, InnerConstellation.com
Part night’s translucent veil, float on gauzy wings,

received by land of metaphor

as silkworms spin silver ropes

pulling you ashore.


I sent it off to my IC folks and proceeded to Facebook to post, where I discovered Maya Angelou, one of my favorite poets and memoirist had passed away early this morning. I paused, looked back on the words I had journaled about dreamtime being a portal to Heaven, reread "Gossamer," and just smiled and filled up with gratitude. Maya Angelou continues to speak, continues to influence me--Energy never dies, it just changes form (IC Truth #2). Maya was a lady who understood the concept of North Star and being committed to a personal guiding light. One of my favorite quotes from her is about the North Star of Courage, she said, "Courage is the most important of all virtues because without courage, you can't practice any other virtue consistently." Maya lived her North Star growing up in the South during a time of tremendous racial tension and change. 

Maya, your life was sweet-water on a fire, you were the river flowing around the obstructions of injustice. Thank you for your bright light and the muse you have become, may your passing be gentle. 

"My Soul Magnifies...."

I woke with three words repeating like a mantra in my head this morning, as soon as my eyes opened and my feet hit the floor..."My soul magnifies...."

This month's IC theme is Dreamtime and although I do dream fairly actively, I wake with word snippets on many more occasions:

"My soul magnifies...."

Curious me, typed the line into a Google search and what popped up caused me to grin like a fool. These three words are part of Mother Mary's proclamation after she was told by the angel Gabriel, "Um, some news--you're pregnant." Mary's one of my spiritual ancestors so her being credited with the line distilled it even stronger. As I journaled, I thought of the metaphor of seeds (one of my favorite) and here's what I wrote:

"As with any seed, we are endowed with gifts entirely specific based on our entirely unique life experiences--recognize, clarify, magnify."

Wow, I had to take pause and really let such a proclamation sink deep. I thought of the little sunflower seed, how it has everything inside to initiate and coax its beautiful form. Aren't we the same? There are unique gifts within each of us, developed out of our life experiences--even the grueling parts. Recognize, clarify and magnify your gifts. Ponder these questions for they hold the potential to turn us toward True North (like that little Sunflower seed turns toward the sun):

1) What are your gifts?
2) How did these come to be?
3) How can these gifts be watered and then ultimately expressed?

Ah, good seeds for the springtime Memorial weekend. I would love to hear any insight and would be honored if you contacted me. I'm off to grab my watering can and begin watering. My soul magnifies....

The Dreaming

Inner Constellation theme for the month of May is Dreamtime--one of my favorite topics. I've studied the role of dreams in many ancient cultures and most recently, the Aboriginal people of Australia, whose perspective on dreaming interests me because it closely aligns with my Native American roots. Aboriginal people believe that the dreaming is a place where past, present and future come together as one reality and which houses all the knowledge of a person's spiritual and blood ancestors. Such a realm lines up perfectly with my dreamtime experiences. Imagine a place you can enter to align with every moment up until the present and then, go beyond, to access the wisdom of everyone who has ever lived. Mind-blowing, yes, and that's why for me the process of consciously dreaming is not a matter of mind alone. How can we enter the dreaming with open and fluid receptivity? Here are a few of my favorite ways to involve my senses in the process of dreaming. I would love to here your tips, please add a comment or contact me for conversation:

• sitting or lying down beneath the stars before bedtime
• spending the last waking hour in candlelight or low lighting
• resting all technology in the last waking hours
• reading some wildly fantastic story or book of poetry before turning out the light
• listening to: Loreena McKennit, Cocteau Twins, or Delerium   
• keeping a dream journal by the bed with a pencil for easy access 
• heightening my sense of smell with the use of herbs, essential oils and scented candles
• defining an intention prior to bed to ground my dreaming practice, while using my breath as an anchor, breathing in and out evenly
• mentally recognizing all the things I'm grateful for in the course of the last 24 hours (puts my mind at ease, and I'm usually asleep by the time I finish:) 
• cultivating a sleeping sanctuary with meaningful decor, feather down comforter, a dream altar and lanterns outside my bedroom windows

Dreams are the wisdom portal inside one's Inner Constellation--the comings and goings, ways to mend and heal, predictions and foretellings. A vast Eternal reality awaits, receives and wraps us in metaphor for eight luxurious hours a day.  May your dreaming be lucid and sweet, a chart on the course to your North Star.