WHERE SPIRITUALITY MEETS OUR VULNERABLE HUMANITY… 

Jeff Foster, with humour and compassion, speaks simply and directly about non-duality, emotional healing and awakening… and finding the sacred in the ordinary. 

“Thoughts and feelings are not mistakes, and they are not asking to be HEALED. They are asking to be HELD, here, now, lightly, in the loving arms of present awareness…”

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latest news

_ guided meditation cd new cd just released
_ the joy of true meditation jeff’s new book out now

_ BefriendingYourself.com jeff’s new monthly membership site! (waiting list open)

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4 Sep 2019United States The Deep Rest Retreat in Colorado
    
16 Dec 2019Belgium 7 Day Retreat - Ending The Inner War in Frandeux
    
 

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A SHORT MEDITATION FOR PAIN AND DISCOMFORT

Instead of thinking about your pain or discomfort right now (and how to get rid of it) can you close your eyes and directly experience your pain or discomfort in the body? Can you come out of the narrative of past and future, your stories about what will happen, your search for 'solutions', and attend to what is happening right now, Where You Are?

Is there a tightness in your neck, a tension in your shoulders? Do you notice a pressure in the head, a fluttery, groundless feeling in the stomach? Does the heart area feel contracted, closed, bound? Bring a curious, open, receptive awareness to the sensations that you label 'pain' or 'discomfort'. Without trying to get rid of the sensations, or change them, or even heal them, give them a deep permission to be here now; give them space, room. Do not think about the sensations, just watch, listen, observe, notice, allow. Are the sensations fluttering, shivering, pulsating, throbbing? Do they feel spiky, soft, sharp, achy, raw, jagged, round? Are they moving, fast or slow? Do they have a centre, a boundary, a core, somewhere they end or begin? Are they hot, warm, cold? How deep into the body do the sensations go? Invite your breath now into the sensations; infuse and bless them with oxygen. Breathing into - or through - an area of tenderness, ache, soreness, is a tremendously loving act. Drench the sensations with your gentle breath, in this moment, the only moment there is. Say to the sensations, "You can be here, Now".

Instead of trying to fix or obliterate your pain or discomfort right now, can you bring to it a loving curiosity, a sense of gentle welcoming? Perhaps your pain or discomfort is just a place within you that's been longing for love, empathy, permission, acceptance. Try even dropping the words 'pain' and 'discomfort' because even those are just judgements, ideas, and directly attend to the raw, alive, ever-changing sensations in the living body. Don't expect them to go away; allow them to stay if they want to. Allow them to move, become more intense, or less, or dissipate, or expand. Take away the pressure to control the body, and drench the body with fascination.

Congratulations, you are deep in meditation now, without any effort at all. You are no longer struggling against life, you are no longer searching for a 'fix', because you are attending to raw experience, staying close to life as it flutters, pulsates, intensifies, relaxes. And even if you notice a sense of struggle in yourself, there's no need to struggle against the struggle either. Bless even the struggle, allow even the struggle, for it too is life. Even the part of you that wants to be free, is itself free to be, and beloved to the Heart.

What is worse, your discomfort, or your exhausting struggle against it? Can you receive the moment exactly as it is, instead of going to war? Can you let go of all ideas about how this moment 'should' be? Can you see, the 'should' is the lie?

- Jeff Foster
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1 day ago  ·  

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The secret to having what you want
is to love what you want so much
that you already have it in your heart,
so there is no gap between 'here' and 'there'
and no sense of lack because
time has broken open
and you were never incomplete.

You love where you are so deeply
that you simply rest, here and now.

You love the journey so completely
that reaching the destination
would only be a bonus.

- Jeff Foster
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1 day ago  ·  

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I AM BREAKING UP WITH SHAME

Dear shame,

Thank you.
Thank you for being there when I needed you.
Thank you for making me cover up my messy parts.
For helping me hide the 'bad' bits that other people didn't want.
The fears. The doubts. The sorrows. The pains.
Those strange, disturbing, "uncivilised, abnormal" thoughts.
You got me to suppress them. Distract from them.
Create a persona, a mask.
Be "someone else".

Thank you. You saved me, I think.
You saved me from punishment. From ridicule.
From neglect. From intrusion.
From being bullied, hurt, abandoned.

You saved me from judgement.
From the horror of rejection.
From the terror of losing love.
I needed you back then, yes.
In my innocence. In my inexperience.
Yes, I think you might have saved my life.
You were a great and loyal companion.
Thank you. I bow to your power.

But now, shame, I need you no more.
I am ready to expose my true self to the world.
I cannot live a lie anymore.
I want others to know the real me. To see the 'mess' within.
These inconvenient thoughts. These 'dark' feelings.
These 'shameful' parts...
which might not be 'shameful' after all.

I want to drop the persona now.
Be seen in daylight.
So I can be loved for who I really am.
Undefended. Unprotected. Real.

True, I am terrified!
You have provided wonderful protection, shame!
Without you, I feel so shaky, raw, uncertain.
So vulnerable. But so damn alive, too!

I am moving into the Unknown.

Thank you, shame.
You have done your job well.
You were only ever trying to help, I know.
I just don't need you anymore.

You are welcome to visit whenever you want.
You are welcome to keep advising me.
("Turn back! Hide! Withdraw! Shut up! Fit in! Stay small!")
But I won't be obeying you any longer.
I won't be your slave.
I am taking back my life.

I have found a new lover.
A new guide.
A new best friend:
Myself.

- Jeff Foster
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2 days ago  ·  

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Sometimes people ask me where my words come from. Where do I find my inspiration for writing. What moves through me as I write. Where do I get my "ideas".

It's hard to answer such questions. To be honest, I don't feel that I have ever written anything in my life. I am really not a writer. But sometimes, unexpectedly, the fingers and brain and heart and eyes and ears and gut all work as one, and books and social media posts and talks plop out of the void. I look on, dumbfounded, grateful, sometimes laughing, sometimes crying, sometimes shaking, often totally still.

But never for one moment believing that I am in control.

Maybe one day the words will stop coming. Maybe today will be the day. Perhaps, in the middle of a sente
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3 days ago  ·  

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Enlightenment
is not an escape from your vulnerable humanity,
but a courageous embrace of it!

Those who claim to be 'beyond' human feelings,
those who boast about being 'untouchable',
are secretly terrified
of this 'being human'.

It takes great courage
to be soft and flexible in a hard world.

The true hero of the story
knows their own human limitations.

True strength lies in the willingness
to embrace difficult energies:
doubt, shame, fear, heartache.
To see them as movements of the Beloved.

So, today, be light, and shine!
Willing to see what you don't want to see.
Willing to soften into the hard places.
Willing to be kind to imperfections.

Willing to hold darkness
like a newborn.

- Jeff Foster
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4 days ago  ·  

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latest tweet

A SHORT MEDITATION FOR PAIN AND DISCOMFORT

Instead of thinking about your pain or discomfort right now (and how to get rid of it) can you close your eyes and directly experience your pain or discomfort in the body?... https://t.co/F6F6RLxkt5

Sometimes people ask me where my words come from. Where do I find my inspiration for writing. What moves through me as I write. Where do I get my "ideas".

It's hard to answer such questions. To be honest, I... https://t.co/FhqzNp6Ed3