Let The Light In...And Out: A Mindful Visualization Practice

This week’s Torah portion, Beha'alotcha starts with Moses’ command to Aharon to light the Menorah (Candelabrum) and Aharon's fulfillment of the command:

G-d spoke to Moshe, saying: "Speak to Aharon and say to him, 'When you kindle the lamps, the seven lamps shall illuminate towards the body of the Menorah.”

Why does this command appear here? What is the connection between the lighting of the menorah by Aharon and the events of the narrative of the book of Numbers? The command to light the Menorah has already appeared twice in the Torah: in Exodus and in Leviticus. Why is the Torah now repeating it for a third time?

The tabernacle was built by Moses. This may lead to the impression that the people of Israel have no portion in it. The commandment concerning the oil is meant to counter this perception: B'nei Yisrael's part in the tabernacle is their regular contribution of oil for lighting. Moses building it is a one-time event. The Jewish people participate in a way that is ongoing by regularly bringing oil.

The lighting of the menorah fits well in the book of Numbers.

In our Parsha, Aharon is charged with lighting the menorah as a representative of the nation, but the people are also involved and have a role -- not just their leaders.

It says in Midrash Tanchuma, "Say to Israel, "It is not because I need your light that I tell you to light the lamp, but rather for your own merit…”

According to Rabbanit Sharon Rimon, When a person builds a house, he makes windows in the house, since he wants the light to enter. So he makes the windows narrow on the outside, and wide on the inside. Why? In order that the light will enter from outside and illuminate inside. But when Solomon built the Temple, he did not make the windows like this. Rather, he made them narrow on the inside and wide on the outside, in order that the light would emanate from the Temple and illuminate outwards. As it is written in the book of Kings (Sefer Melachim Chapter 6), "And for the House he made windows that were wide" on the outside "and narrow" on the inside – to show that G-d is light, and He has no need for your light.

The Temple is built so that light will emerge from the inside and illuminate outwards.

The Torah chooses to emphasize the nation's share in the lighting. Why?

Without the people of Israel lighting the Menorah, the light of the Temple will not be disseminated beyond the Temple.

Am Yisrael are partners in kindling the light of the Sanctuary and spreading it outward.

How can each of us spread light around us? How can we connect to our own light?

We’re going to do a short visualization practice

Take a moment to get comfortable and sit in a quiet spot where you won’t be disturbed.

Close your eyes and take a deep breath in, and as you exhale, let the tension start to leave your body. Or you can leave your eyes open and focus on a spot in front of you.

Breathe naturally, not controlling the breath in any way.

Do a short scan of your body, noting how your body feels.

Focus on the areas where tension is stored, and imagine releasing the tension with each exhale. Feel your body becoming more relaxed..... letting go of stress.

After the next exhale imagine light flowing from you – outside of you.

What does that feel like?

Who would you like your light to touch? Take a moment and imagine light flowing from you and reaching this person…..

Now imagine this light coming back to you and passing through you.

You can radiate this light and also receive it and take it in.

How does it feel to bask in this light? Can you feel warmth?

Take a few more moments.

Feel the fullness and warmth of this light and make an intention to take some of it with you as you finish this practice.

Remember that you can access and imagine this light again, anytime you need to.

Listen to this on Insight Timer:

https://insighttimer.com/skeinon/guided-meditations/light-visualization-and-the-menorah

Spotify: https://open.spotify.com/episode/3YtSprqK8u6fsCZP9z218W?si=e1b1de3238ee42be

www.mindfulnesswithsusie.com

Have You Ever Walked Into a Room and Forgotten Why? How To Start An Informal Mindfulness Practice

How To Start An Informal Mindfulness Practice Have you ever walked into a room and forgotten what you were looking for? Have you ever done something and then not remembered if you already did it? Have you ever driven somewhere, but not remembered any details of how you got there? In the rush to accomplish everyday tasks, you may find yourself losing your connection with the present moment. Our minds get filled with chatter and our ability to be present is lost. Mindfulness can help us be more aware and focused in everyday moments. There is the formal practice of various meditations and practices. And there is also informal practice. Mindfulness is more than just a practice. It brings awareness and caring into everything we do, and it cuts down needless stress. Even a little makes our lives better. A less formal approach to mindfulness can also help you to stay in the present and fully participate in your life. Any moment can be a mindful moment. You can choose any task or moment to practice informal mindfulness, whether you are eating, showering, walking, turning on a light or a computer, playing with a child or grandchild, or anything that is a part of your daily routine. Here are some guidelines to get you started:

• Stop whatever you are doing for a minute and bring attention to the sensations in your body.

• Breathe in through your nose, allowing the air downward into your lower belly. Let your stomach expand fully.

• Breathe out through your nose or mouth.

• Notice the sensations of each inhalation and exhalation.

• Proceed with the task at hand with an awareness of what you are doing, or you might even say to yourself what task you are doing ("I am brushing my teeth").

• Engage your senses: notice the sights, sounds, smells, and touch.

• When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations in your body in the moment.

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Be patient with yourself. Just as you wouldn’t expect to lift heavy weights when you start working out at the gym, your mind is a muscle, and mindfulness takes practice.

For more information about the next mindfulness course with Susie:

www.mindfulnesswithsusie.com

Learning How to Meditate, Even If You Think You Can't

Overcoming Obstacles in Meditation*

Meditation isn't as easy as it looks. Like most things, it takes practice.

We are taught to see our successes in terms of concrete results.

Meditation is not a thing; it’s a process that has several benefits.

You can benefit by observing the unfolding of your experiences.

The key is to learn to enjoy the process and accept some frustration.

Here is what some of my students have said:

My mind wanders all the time; I can't focus- my thoughts won't stop; I can't sit still;

I fall asleep; I just don't have the time; I'm not good at it; I'm impatient; It's boring.

Sound familiar?

What can you do to stick with your meditation practice?

Set realistic goals that are right for you. Don't compare yourself to others.

Five minutes a day is better than not trying at all.

And don't be too hard on yourself!

Thoughts and doubts will always arise, but keep coming back to your object of focus in a kind and gentle way, and over time it will become easier.

Here are five obstacles that have been in people’s way for thousands of years and the antidotes to get over them.

1. Doubt – The uncertainty about whether something will “work” or not often plagues many people at the beginning of their practice. The thought is, “this can work for others, but it won’t work for me.” Sometimes doubt is healthy, teaching us to look closely at things before we buy them. But the unhealthy doubt takes us away from experience before it teaches us anything.

Antidote: We have to remember that thoughts are just thoughts; they’re not facts (even the ones that say they are). When we notice this doubt slipping in, just take note of it, perhaps even notice the fear that is often underneath it, and then gently return back to the practice.

2. Restlessness – Let’s face it, it’s hard to sit still for a period of time when the mind can be so busy. We’re trained from a young age to do, do and do some more. The mind may rebel a bit when learning how “to be.” You might catch it running through a million to-do lists and try and count the minutes until the end of the practice. This is all completely natural.

Antidote: It’s important to recognize that restlessness and boredom are just sensations like any other. If you look deeply at restlessness or boredom, underneath it is often some form of anxiety or fear. But you don’t need to investigate it to reduce its impact, just naming it as you recognize it can really reduce its impact. You might even try adopting a beginner’s mind and getting curious about the sensation of restlessness. This is how you get back in the driver’s seat.

3. Irritation – Getting irritated occurs for many reasons. Maybe we don’t feel like we’re having a good meditation experience or there’s an annoying noise in the room or it’s a secondary emotion that comes after feeling restless. In other words, we’re irritated that we’re so restless in the practice. Antidote: While our urge is to resist the irritation, we have to remember the old adage “what we resist persists.” The work here is to include it as part of the mindful experience. As the saying goes, “It is what it is, while it is.”

Our work is to recognize the irritation, allow it to be there and we can either investigate it deeper or watch as it naturally comes and goes.

4. Sleepiness – Being the sleep-deprived nation that we are, it’s easy to feel a bit sleepy when we come down from our busy minds. Our body does what it naturally wants to do, go to rest. We also feel sleepy sometimes when an experience is overwhelming, so it’s good to be curious whether the tiredness is telling you that you need more rest or that there’s a feeling that needs to be expressed.

Antidote: If from time to time you fall asleep when meditating, consider it a good nap that you needed. However, if this is happening often you might try sitting in a more upright posture, standing up, having your eyes slightly open, or maybe splashing

some water on your face before starting.

5. Wanting – You’ll notice when you practice that your mind may fall into a state of wanting to be somewhere else than where you are. Or maybe it’s even more innocent of just wanting to get a bite to eat and so the mind starts drifting onto different food topics. Or before you even get to practice your mind wants conditions to be different than they are so you don’t even get to practice. This state of mind can either stop us from practicing or ignite restlessness, irritation, and others.

Antidote: If you notice this state of mind before you practice, you might consider what you can practice instead of what you can’t practice. If the mind is busy wanting to be somewhere else during the practice, see if you can be easy on yourself, simply continuing to notice the thoughts straying and gently bringing your attention back. If it continues to be a strong pull, maybe intentionally shift your practice to being aware of thoughts. Ultimately, having a regular mindfulness meditation practice seems so simple, but the practice isn’t always easy.

We have our brains to contend with that throws up all these obstacles. Even if you just made it your intention to be on the lookout for these obstacles and apply the antidotes as best you can, that would be an extremely beneficial practice.

Be forgiving of yourself as you go and remember you can always begin again!

*With Permission: Mindfulness and Psychotherapy,

Elisha Goldstein, www.elishagoldstein.com

For more information about the next mindfulness course with Susie:

www.mindfulnesswithsusie.com

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Learning How to Meditate