1.     Thoughts are not a problem. Let them come and go. They are a part of Consciousness, just as everything else is.

2.     Seeking ends, but the spiritual path continues.

3.     The awareness that you feel and know to be yourself is Consciousness.

4.     The breath is not only a beginner’s practice; it continues to take you ‘Home’ to your own heart.

5.     The Divine is within. It is not something distant or above you.

6.     Effort is only needed to direct attention to the breath or heart space; beyond this, effort becomes an obstacle. Simply feel the unchanging presence within you, and then trust that Grace will do the rest.

7.     Present moment awareness holds the key. Life continually reveals your true nature. Everything is alive with Consciousness.

8.     Resistance leads to suffering, while ‘Letting In’ love shows the way to lasting happiness.

9.     Meditative presence is your natural state. Simply relax into who you are.

10. Everything is within you already. There is nowhere else to look.

We’ve all been there, whether firmly footed on our spiritual path or just beginning. Sometimes, life throws us a curve ball. We were not expecting the change that has come our way, or we are plagued with regret for a misspoken word or failed accomplishment. That’s life “they” say. Why, because “they” have been in the same boat. So, now that we’ve settled that this is part of being human, let’s stop beating ourselves up when things aren’t going well. Let’s take the next step.

A technique I cannot stress enough is using the breath. When life seems to be coming down on us, when our heart space feels contracted, when we are steaming with anger or feeling regretful, hurt, anxious, frustrated or discouraged, simply breathe. Gently focus your attention inward, feeling whatever you are feeling. In some ways, the technique is counter-intuitive. We don’t try to make ourselves feel better by distracting ourselves, or try to force ourselves to forget what happened, we face it. We go into the inner battle we are experiencing—right here, right now, wherever we are.

We stay present feeling our heart, breathing into this space of contraction until it transforms to a space of expansion. Even if the heart space initially feels more restricted, or if painful feelings and memories emerge, we don’t stop. We don’t run away from the Divine playing field, the Divine Dance, for this is where your heart is won. We simply breathe, feeling the Presence that we are. This is Freedom.