Life right now is changing a-pace from moment to moment and most of us are being called to make rapid and sometimes radical adjustments. There is a palpable spectrum of collective feeling—from grief to gratitude, fear to relief, pressure to surrender, huge adrenaline hits to overwhelm-paralysis, and everything in between.
Perhaps at this moment in time, you have a number of things competing for your presence and fighting for your attention, while at the same time—shimmering deep in your being—there is also your own pain, your caring, your tenderness, your effort to hold all that you are feeling.
A Call to Care
It is exactly at times like these that we rediscover our tremendous desire for self-care. It is exactly at such times that we need to establish thriving inner practices that allow us to tune into our love of life again, to feel safe, to feel vibrant and connected to currents of healing, to be at home with ourselves and able to show up in our lives and all our relationships.
We benefit from meditation as a space that can embrace and reconcile the whole spectrum of experience and where we can greet again our original joy and wonder at being alive.
Use Meditation to Feel, Not Resist Feeling
Some traditional meditation techniques that are designed to block out or “detach” can become a victim of the kind of weariness we might be feeling now: a place to escape and be dispassionate about ourselves and life. While these methods might bring a temporary feeling of relief for some in a “not-feeling-much-at-all” kind of way, they can quickly cause a loss of vitality. If we use such practices without caution, we can end up training ourselves to become disengaged and devitalised. When we don’t spend time tending to what is going inside we can end up feeling activated and unstable and this negatively can impact how we treat others and our environment.
Let Life Be Your Meditation Guide
Right now, our mind-bodies are craving a healthy, practical, and appealing connection to ourselves and to all that is happening to support our nervous systems in their work of de-stressing and healing. We need a meditation space where we can cultivate such engagement with an embrace of positive qualities of attention that include welcome, love, compassion, and curiosity—rather than a sterile space of non-judgment and clinical self-witnessing.
In this article, I am going to offer you a range of accessible, practical practices designed to meet a specific need you may have right now. There is no requirement to find a special place or move away from what you are doing. You do not have to change anything about yourself or worry about how busy your brain is or how intense your feelings are. You can bring these practices into where you are, who you are, and what you have available right now.
I hope they give you moments where you can retreat into simplicity for a while, shift an icky feeling, or expand beyond a troubling thought or moment. Instead of asking you to sit still and ignore your pain, block your thoughts, or “transcend” your feelings, these practices allow you to cultivate the vastness and tenderness that heart of yours has in abundance and that can hold everything in harmony. Instead of taking you out of your own body, these practices will put you firmly back inside yourself and infuse you with qualities that allow you to return to your outer life relaxed, happy, alert, and who you are meant to be.
The Power of Micro-dosing
Most of these can be micro-practices that cherish your instincts and individuality, take little time, and that you can “micro-dose” throughout your day. By weaving them naturally into your life, enjoying variety and range—little Pomodoro breaks, if you like—they can tend to your heart and body and psyche in ways which feel good and welcome.
A precious advantage of micro-dosing meditation and other life-practices in this way is that we “catch up on” processing our stress and tension. This can result in deeper sleep, in which we are less likely to wake in the night with an activated nervous system and an anxious mind. Of course, these practices can also be extended for when your body is craving a long, luxurious bath in something that feels nourishing and healing.
What Do I Need Right Now?
There is a great question for unlocking exactly the meditation or micro-practice meant for you, and it is: “What Do I Need Right Now?”
There is magic in this question. It unlocks our instincts and intuition. It recognises that our needs are sacred messengers that point us to healing and thriving and that tending to them is a sacred practice.
Checking in with ourselves regularly and cultivating positive qualities of attention towards ourselves can prevent us from adding a whole lot more pain into the world. When we know how we are doing and are compassionate with ourselves, we are far less likely to be triggered and reactive.
Underneath everything that we are feeling and experiencing right now, there is a voice. Life is saying to us, “Beloved, look. I made all this for you. There is more freedom for you, more wonder, more delight. Come and sit for a while and feel and heal.”
We all have business to attend to in the world as well as people, projects, and animals to look after. Camille Maurine, author of “Meditation Secrets for Women” refers to meditation as self-tending. We can and need to take the time and space to tend to ourselves regularly. This inner tending is very important, it keeps us whole, it keeps us in the healing process. It allows our nervous system to do its work.
Asking “What do I need right now?” teaches us to tend to ourselves and our energies in skillful and sensitive ways that not only benefit us greatly but can transform the way we meet and offer ourselves to the world.
Self Care Is World Care
What we do for ourselves, we do for others.
For everything we might be feeling as individuals right now, we can be sure we are not alone. In fact, the call to connection that has come because of isolation has seen many reunions, get-togethers, and acts of unity that might not have happened in our previously busy lives. We seem to talk to each other more than ever and are sharing our feelings in more honest (and often raw) ways.
Though we are in different scenarios, there is a collective inner call that we are all hearing that unites us in togetherness: “I need care. The world needs care. I need a place to sort things out and find some healing and inspiration.”
Our instinct to care, our instinct to heal, our desire to make a difference must be directed inward as well as outward. By being there for ourselves, we can be there for each other.
Put your arms around yourself now and as you do, know that you are embracing the whole world.
Resisting The Call to Care
Although we instinctively know what’s good for us, we sometimes deny ourselves and refuse the call for healing.
We allow old rules, stories, and ingrained patterns to stop us from taking time and space to see what is going on inside us and what is needed to be heard and felt and reintegrated. These “old stories” might be ideas about not deserving rest and pleasure or having to delay or postpone our happiness because other people are suffering. It might be that we’ve gotten so used to being “on the go” and constantly giving our energies out into life, that we’ve forgotten how to stop and gather those energies back in.
We can forget ourselves when we don’t spend time paying inner attention.
Because our inner quality of life is so important, it is vital to be alert to feelings of resistance and the blocks we have. We need to be able to notice those times when we’re feeling as if everything is an emergency or we can’t stop for a minute or when we hear our inner heckler reprimanding us for being “selfish.” We need to be able to catch ourselves and change direction on behalf of ourselves and the planet.
When you feel resistance to taking a pause for some self-care, try putting one hand over your heart and the other on your belly and say to yourself “I am worth it. I am worth this time. And so is everyone else.”
Make the connection that in caring for yourself, you are caring for people who are vulnerable, for the health-workers and others supporting the vulnerable, for nature and animals. You are the universe and you are taking care of the earth.
Our Ancestors Meditated This Way
This instinctive and natural approach to meditation is one that our early ancestors used. They lived daily with rapidly changing landscapes—with terror and delight, destruction and regeneration, sickness and healing. In short, they were constantly being called to integrate the turbulence and wonder of being alive. Our ancestors knew instinctively how to stay healthy and productive. It is because of their intuitive skills that we are alive today. Those ways involved tuning into the abundant energies of life available to them to draw in the particular nourishment their bodies and minds needed to stay vibrant. We have the same wise instincts today, but after millions of years we may have lost touch with them. Meditation is a time to remember them.
Everywhere is your meditation hall.
– Lorin Roche
The ground under our feet, the sunlight kissing our skin, the moon beaming light into our spirits, and the breath in our bodies are all currents of giving. Through meditation, each of us can find a particular element of life to linger with. That way, we can receive the exact nourishment or “medicine” our body needs at any particular time.
My friend Katie has what she calls a “therapy star.” According to Katie, the moon and stars in the sky are like “a beacon of light from afar, letting me know that even in the darkest times, there is always light to be found.”
I too am a sky-child. Before I go to bed, I love to lie under the night sky and inhale the stars. When I was a child, the night sky and galaxy both terrified and thrilled me. I still get that feeling, but more recently I have also enjoyed the feeling of being nurtured by the stars and planets beaming their light from above.
There is also a large and stately tree just outside my house that I call “my tree” because my relationship with it seems so intimate. I commune with that tree when I am sitting outside and meditating informally. It knows my secrets and I feel its wisdom and protective spirit. Perhaps the tree is also sharing its ancient secrets with me in return.
You will have your own natural, spontaneous, and special intimacy with the natural world. You might be captivated by sunsets or find yourself craving to be near water. Perhaps you are enchanted by the moon; maybe a walk in the forest takes you deeper into yourself and your relationship with the mystery of life. How do you feel drawn into communion with the natural world?
Meditation lives inside us. We are all drawn to something that feels poignant, mysterious, and shifting. We want to linger there with our feelings and discover more.
In these meditative moments, within a few seconds, our bodies shift from the action state of the sympathetic nervous system to the parasympathetic nervous system of rest and repair. We return to life refreshed.
Even in lockdown, we can open a window and look out, perhaps stand on a balcony or in our garden, or take a walk in nature.
Whatever your needs—whether you feel weird, wired, lonely, or lost—at the heart of life is a love song just for you. Wherever you meet that, whether in the real outdoors or with your sensory and visual memories in meditation, give your heart to it for a few rich moments.
Let your love of life revivify you and feel life loving you back.
Build A Meditation Repertoire
There is no cookie-cutter, one-size-fits-all meditation technique.
As you check in with yourself, be open to listening to specific needs arising—they are your calls to specific action.
Rather than searching for one magical practice from the outside, feel into what is dear to your heart and give yourself range to explore and build a personal repertoire of practices that bring life to your being. Look inside yourself and ask yourself, what do I need right now? You don’t have to travel a great distance to find the answers—they are right there inside you, guided by your cravings, desires, and needs.
Let meditation be your playground, your temple, your library, your inner-news-feed, your healing space. Let it be your coach, your priest, your psychologist, your loving friend, your ally, your palace of pleasure, your relaxing bath, your enchanted forest. It can be any of these things. It can be all these things and more.
One need we all have is to de-stress. Learning what helps our nervous system to heal and repair is an important and magical skill to cultivate.
Maybe just reading this so far has given you enough reassurance that what you are already doing is instinctively spot-on. However, if you need some inspiration and ideas for micro-practices to choose from 24-7, the following ideas are for you to have in your back pocket and are designed to address some common needs to feel better in body, mind, and spirit that might be a particular balm for you for you right now.
Practices
I need to feel better
Healing Hands
Take a moment to breathe and be with what is stirring in your body: tension, cravings, heightened emotion.
Ask yourself:
“What do I need to hear?”
“What do I need to remember?”
As the answers come, take your hands and physically massage these truths into every cell of your being. Take all the time you need and feel the sensations arising in you as you deeply embody these reminders and start to feel better.
A Cup of Love
At the start of the day when you are sipping your morning beverage, take a moment to think of a quality you would like to have pulsing inside you all day—something that would support or delight you (and those around you)—as you meet your day. That quality might be calm, humour, enthusiasm, love, or something else.
Now, holding the cup in your hand and treasuring it, speak this quality out loud a few times, like a mantra. Imagine your drink is imbued with those blessings—your coffee, for instance, is brewed with beans of love. As you drink, hold the quality on your tongue and then feel it traveling down your throat and into your deep being, infusing you from within.
De-stressing Soak
Run a bath and as the water pours in, add some imaginary “essential oils” of qualities your body is longing for, such as peace, comfort, joy. You might use your hands and name each quality as you add them into the water. As you bathe, feel your body soaking in these qualities as it does oils, so that they are permeating every cell.
I need to feel grounded
Find Your Feet
Imagine that your mind is in your feet. Feel the contact between the soles of your feet and the ground as a palpable, steady connection between you and life.
Breathe downwards. Press your feet into the earth.
Say to yourself, “I feel my feet, I feel my ground.”
Take regular moments throughout the day to feel your feet and breathe into them.
Like a tree, you are steady, rooted, and connected to the earth—free to spread your energy from that secure foundation.
Roots in The Ground
Wherever we go on the planet, the solid, stable curve of the earth is always underneath us.
Lying, sitting, or standing, feel your connection to the earth underneath you and how she honours your presence by giving you your own special spot in every moment. Visualise energetic roots from your body sending their energy down into the earth. As you breathe through your roots, feel the stability, nourishment, and support of the earth just as every tree, flower, and mountain does.
Breathe with the Earth
Lie down, face first, your belly making contact with the ground beneath you. Feel the earth breathing from the very heart of the world. As you inhale, feel your belly pushing into the earth. As you exhale, feel a little push back from the earth as she gives you a hug.
I need to be in my own body
When there is a lot of intense energy swirling around us, it can be hard not to soak some of it into our own beings. Not all of it belongs there. It is important to be aware of where our energy bodies begin and end.
I Am in Here
Take a moment to feel your presence—particularly your physical presence. Flex your fingers and toes, feel your muscles, bones, and skin. Feel your breath flowing through your physical and energetic form.
Breathing in, feel an expansion inside you. Notice how each inhalation draws you inward, bringing you closer to your sense of self. As you breathe, say to yourself, “I am in here.”
Affirmation Meditation
Take some time at the start of the day to feel your physical form and presence, and breathe there. Say to yourself, “Just for today, I choose to remain in my own body.”
At any point in the day when you feel yourself scattered in different directions, take a moment to pause and come into your own presence again, repeating, “Right now I choose to remain in my own body.”
Again, you can use your hands to physically massage the words into your being or simply use the massage of your breath—whatever feels helpful.
Sanctuary Visualisation
You have an electro-magnetic field around you that extends in all directions—360 degrees—which is your personal energy space. Visualise yourself within this sphere and feel the subtle boundary between your space and the space beyond you. You can use your hands to claim this space in all directions. You can breathe into the whole orb and feel the vibrancy of this space. You might visualise light or pulsation. Allow yourself to feel protected in this sphere. Recognise it as a place where you can refresh yourself and your vibrancy. Just a few minutes of claiming and breathing into the sanctuary of your personal space can renew your energy and have you back in the world with a more vivid presence.
I need to release tension
Use Your Body to Help Your Body
Smooth your frown—it’s very difficult to relax with a furrowed brow. Unclench your jaw, soften and release your shoulders. Breathe so your belly expands and deflates like a balloon. As you do so, breathe with the thought: “I do not have to hold this now.”
Lose Your Mind
With intention, allow your mind to wander, drift, and dream. Try not to resist this internal movement as your attention is called naturally to different parts of your life. Any kind of resisting, controlling, or blocking is the opposite of relaxation. Consider that in doing this you are tensing and stressing your mind-body. It’s easier just to let go and let it happen.
While you are drifting, your nervous system is processing background tension. You are taking a break while your body is doing good work!
Breath of Letting Go
Take a long, luxurious inhale through your nose and an even longer, slower exhale through your mouth. When you exhale, you might imagine you are exhaling through a long, narrow straw.
If it helps, you might also sigh out a long, slow “ahhh” sound as you exhale with a fully open mouth.
As you inhale, feel your body welcoming new space. And as you exhale, let go of any tension in your head, neck, and shoulders—let them go completely, slump over if this helps. Do this a few times until you begin to feel more relaxed.
I need to move
Animal body
Stretch out like a cat or a dog. Extend your neck to the treetops like a giraffe. Pounce like a panther, leap like a leopard. Lie on your back and kick your legs, roll on the ground, extend your wings. Meet your organic body and let it show you how to move instinctively as animals do.
Natural Rhythms
We need not feel the pressure to take a class from YouTube or order special exercise equipment. The organic “flow state” is a meditative state that often comes with dancing, stretching, bending, and swaying organically.
One of the best ways to initiate this ebb and flow is to play some music that you adore, feel the rhythms stir your body, and without using any effort, surrender to your body’s natural impulse to move. Maybe you will dance, maybe you will roll around on the ground, maybe you will leap and twist. Who knows? Have the adventure and know this is your own body’s way of healing and renewing itself.
I need space
Honouring Space
Respect your instinct for space and take it as often as you can, even if that means extending your shower a little longer or going to bed early so you can read or journal or simply catch up with your own thoughts.
Make this extended time meditative by taking a moment to breathe with the words “I cherish my space” as you lift the corners of your mouth into a smile of deep pleasure.
Spacious Breath
In meditation, breathe with the universe. Take your gaze to a wide-open space—the sky or the ocean or a huge meadow. As you breathe in and breathe out, make your breath as wide as that open space. Feel the expansion inside of you.
I need to feel connection
Arms Around the World
Take your arms around yourself in a full body embrace and give yourself a hug. As you hug yourself, visualise your arms wrapping round the whole world. Inhale into your heart and exhale into the world. Send your love, your empathy, and your compassion to all those around you, near and far. We are all in this together.
Connecting to Life
We are a part of everything that lives.
Take a rich inhalation. Think of how life is gifting you this brand new breath—this breath that cools your nostrils, trickles down your throat, and widens your heart as your lungs fill. This breath that then moves through every part of you to nourish every cell until you are plump with Prana. This is life. She is loving you so much, massaging you with her tender and life-giving spirit.
As you breathe out, there is an alchemy inside of you: your breath becomes carbon dioxide which you are gifting back into life, allowing all the green things to grow. You are not only in life, you are of life and an essential part of the whole dance. With every breath, you are regifting everything you are.
Breathe With the Movement of Life
Although there are times when we want everything to slow down and stop, life isn’t like that. It can feel better to integrate ourselves peacefully with the flow of all that is happening.
The essence of life is flow—nothing is fixed—and that hasn’t changed. In yoga, we learn to find our strength and flexibility in flow and it is our breath that guides us there. Breathing is an eternal rhythm. It is said that the human body breathes about 22,000 times a day. It is the blessing of air and it has its own rhythms.
When we are excited and thrilled, we can breathe very quickly. When we talk about something amazing we say, “It takes my breath away.” There are moments of no-breath—a pause—and then the rhythm begins again. Enjoy exploring all the music of your breath and the journeys it takes you on, deeper into the wonder of life.
I need reassurance
It’s Okay
We have a reptilian, survival brain that makes us vigilant for danger in the service of keeping us safe. When collective anxiety is high, we can find this part of our brain hyper-activated.
We have other parts of our brain that can reassure our reptilian mind.
Activate the inner nurturer inside you: that deep, wise part of your being that knows everything is okay and can reassure, comfort, and support you when you are worried or fearful. That part can hold you, speak to you and ground you into remembering the bigger picture—what I call “the deep okay.”
If you are very anxious right now, your meditation could simply be continuing to reassure yourself that you will be okay. The mantra, “It’s okay,” has a powerful vibration when whispered or breathed silently around our bodies, especially the parts which are hurting and longing for reassurance.
I Am Here for You
Every thought and feeling we have comes with a physical charge. When missing someone, our hearts can physically ache; when we have a million things to do, our heads can spin; when we are anxious, we can get a churned-up belly. Wherever you are right now, take a pause and feel what is present in your body as a physical sensation. Invoke the part of you which is caring, nurturing, and compassionate. Take this awareness to each place and breathe there. Say, “I feel you. I know. I’m here.”
Notice how your body responds and any shifts that may occur. Take a moment to feel and bond with those sensations of being held.
I need a personal retreat
Mini-Vacation Meditation
If there were no physical restrictions, if money and time were no object, where would you be right now? Take yourself there, not only with your thoughts and imagination, but with your full body and all five senses. Perhaps cherish a memory of the best vacation you’ve ever had. Our bodies can revisit a state and tune right back into the nourishment and healing. You may come out after five minutes of this feeling like you have been to a spa.
I need to fall apart
Go to your room, flop on your bed, and let yourself fall apart completely. Cry or howl for as long as you need. Playing music can help us to feel and release background emotions that want to come forward. Allow yourself to express yourself and let your body feel.
Consider that you are expressing a living prayer into the world for all the people you are missing, all those experiencing heartache and loss, for all those in need of healing and for our planet. Falling apart can become an act of great love.
I need joy
You have full permission to feel happiness and pleasure and to laugh till the earth shakes: there is plenty of scientific data showing how essential these things are to our mental, physical, and spiritual wellbeing.
Instead of reading/watching the news or following #politics on Twitter, instead of Googling “How to learn physics in 5 minutes so I can homeschool my kids,” or rack your brain for a delicious and nutritious recipe using a can of anchovies and five mouldy mushrooms…go straight to the fun, the funny, the uplifting.
Curate your social media feeds so that you see content which brings you happiness or makes you laugh: the comedians, the animal videos, the gag reels… anything that gets you quickly in touch with those places in you that bubble up with joy.
Laughing from your belly until your whole body is shaking and you are in tears is one of the best releasing and re-energising natural meditations there is.
I need to vent
Strong feelings like anger and frustration need somewhere to go. It’s healthy to do this in your meditation space where it is risk-free. You are tending to your energies rather than lashing them out on others.
Take yourself to a quiet place and welcome all your tension and frustration. Let yourself feel it fully. Be as wild and uncivilised as you like—think of a toddler having a tantrum. Let it all out. Use words, growl, snarl, punch the air, and kick your legs if you like.
You’ll come back lighter and nicer to those around you!
I need a good night’s sleep
Our quality of sleep really depends on how much we have been able to process stress through mini-breaks and micro-doses throughout the day. Otherwise, what hasn’t been tended to might prevent us from falling asleep or wake us up in the middle of the night with all our mind’s unfinished business.
As important as it is to take potent pauses during the day to heal and renew, we must make sure we have a conscious unwind before we close our eyes. Try these:
Pillow Thoughts
What have you experienced in your day which was life-enhancing for you? Replay these in your mind as you let your body unwind and release tension. Let your body savour all the little pleasurable, proud, and poignant moments you have been blessed with today.
Deal With It Now
Whatever is swirling around in your head, don’t wait for it to disturb your sleep with a voice of urgency. Write a to-do list, make a plan. If it is a worry, wrap your arms around yourself and the worry and let it be held and felt. Use one of the relaxation techniques from this article and when you feel calm, say to yourself, “I am at peace with this now.”
If the same thought wakes you again with a moment of anxiety, remind yourself, “I made peace with this last night. I have dealt with this.” Or, “It’s okay. This is on the list for tomorrow.”
Sleep Intention
You have the power to bless yourself and give yourself a sleep intention. As you close your eyes, meditate with a quality—such as peace, balance, courage, or enthusiasm—that you want to wake up with. Speak and think it to yourself like you would an affirmation. Let it permeate your cells as you sleep. When you wake, remind yourself of this intention and feel how it activates the desired state within your body.
It can take a few nights to train your body to follow these new cues, but ultimately it is so rewarding for your sweet dreams, restful sleep, and the quality of the day ahead.
The Shortest Meditations In The World
· Look at the sky, the horizon, a tree for 60 seconds. Look up! Look up!
· Inhale the air, the stars, the scent of flowers as if inhaling life-enhancing nectar.
· Roll on the grass, lie belly-to-earth, dig your fingers into the soil, sift sand through your fingers.
· Melt into the hugs you are safe to receive and linger in them.
· Stroke your pet and give yourself over to their softness.
· Be enchanted by sound (birdsong, traffic, voices, music, whatever is present).
· Stretch like a cat.
· Laugh like a child.
· Get lost in a piece of music—feel your emotions rise and swell. Enjoy the intimacy of a poignant and wordless conversation, as if that piece of music was written only for you.
· Release your mind—drift, daydream, travel within to other realms.
· Lie on the ground and gaze at the clouds drifting, feeling your own mind become drifty and floaty as if you are merging with the sky.
· Dance, do yoga, tai chi—any movement that allows your natural energy body to awaken.
· Taste something so delicious that your whole body tingles with pleasure. You have 2,000–8,000 taste-buds on your tongue. Savour every mouthful.
· Be with a cherished memory that moves you to your core.
· Gaze at photos of people, experiences, and places that invite you to experience deeper parts of yourself.
· Anticipate the pleasure of something you cannot wait to do again.
· Be with a favorite daydream or fantasy.
· Feel the delicious exhaustion in your body after you go on a run or a hike and the relief of the invitation to let go completely and relax.
We all have sacred messengers inside us in the form of our needs, desires, and cravings which are calling to us all the time. These can be the gateways to the kind of inner and outer practices that meet us where we are and support us in exactly the ways that allow us to manage and thrive in these challenging times.
References
· The “Healing Hands” practice of asking “What do I need to hear? What do I need to remember?” comes from the work of Mary and Rick Nurristearns.
· “A Cup of Love” meditation is adapted from Lorin Roche’s “Fill Your Cup” practice from Meditation 24-7
· Camille Maurine teaches beautiful “Sanctuary” meditations and practices in her book Meditation Secrets for Women including one similar to the one I describe here.
· “Everywhere is your meditation hall” is a line from Sutra 26 in The Radiance Sutra:s 112 Gateways to the Yoga of Wonder and Delight by Lorin Roche PHD
· I took inspiration for the “I am in here” practice from the work of Anodea Judith, author of Eastern Body, Western Mind and Wheels of Life.
· One of the best sources of research backing the importance of sensory and mental pleasure for our mental and physical wellbeing is Robert Ornstein’s book Healthy Pleasures
Meditation and Practices on Audio and Video
· I have a number of one-minute-long practices and mini-meditations on video here and on IGTV.
· My Soundcloud library is filled with meditations of various lengths, designed to meet a breadth of different moments and needs.
FURTHER READING
· “Meditation Made Easy,” “Meditation 24-7” and “The Radiance Sutras: 112 Gateways into the Yoga of Wonder and Delight,” all by Lorin Roche PHD
· “Meditation Secrets for Women: Discovering your Passion, Pleasure and Inner Peace” by Camille Maurine and Lorin Roche PHD
· “Healthy Pleasures” by Robert Ornstein
Edited by Jordan Reed
Illustration by Valeria Ko
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