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I bet you want to live a stress free life. Me too. But I love to serve and love to teach. And fortunately, that keeps me busy. That's why you didn't get this newsletter last month!
This summer I headed to Europe where I offered meditation classes, talks, and led a retreat in Co. Cork, Ireland. (Yes, it's one of my favorite places, and I'll be going back to lead a retreat again in May 2016!)
When I returned, I was happy to lead a 7 -day retreat at the Mii amo Spa at Enchantment Resort, then the 7-day Teacher Training Intensive at the MMI Meditation Teacher Academy. It was so fulfilling to be a part of the success of 21 students becoming certified as MMI Meditation & Mindfulness Teachers.
Graduates of the MMI Meditation Teacher Academy are extraordinary individuals who have a huge ripple effect. Whether they are teaching meditation classes or leading mindfulness courses at work, or are writing books, or starting meditation clubs where they live, they are helping to create a huge change in the world. For me, these people answering the call to create more peace in the world is a dream come true.
This month, I'll continue to lead the Guided Meditations on Sundays at 2:00 at the Institute, but I'll only be teaching one meditation class. That's because I am settling down to finish editing my manuscript for Hay House. For me, creativity comes with a spacious schedule.... which I haven't really had lately. Creativity arises from the field of silence. With spaciousness, it has the ability to whisper to me, or tap me on the shoulder....... I plan to listen.
Here's wishing you a little spaciousness and silence this summer!
Love,
Sarah
Director, McLean Meditation Institute
(928) 204-0067 Sedona, Arizona
P.S. Visit my website to learn more about the powerful meditation and mindfulness programs offered. You'll also find resources and tools to support you in your meditation practice.
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Practices to Stay Stress-Free
Stressed out? Probably. It is a reality that most of us face. Some people say financial concerns cause stress. Others say their family stresses them out. Many find their job is the primary cause of stress.
Whether you have too many things to do and not enough time to do them, or don't give yourself the time to eat properly, or you have difficult relationships at home or at work, the source of stress is different for each of us. Though each one of us has different stressors, the effects of stress are what we might have in common. Stress, sometimes called the silent killer, has been blamed for all kinds of illnesses and disease: high blood pressure, depression, insomnia, and anxiety to name a few. And we want to avoid those.
Here's a list of tips for how to reduce your stress, enhance your self-awareness, and take better care of yourself every day:
Start Your Day with an Intention. When you get up, or when you arrive at work, set an intention for the day. Decide what you want to experience more of. Stick a post-it to your computer to remind you what to pay attention to during the day. Maybe you want to experience or show more kindness, efficiency, wisdom, inspiration, creativity, or awareness. You always will find what you are looking for, so pay attention to what really matters to you.
Reconnect with Your Body. Get in the habit of asking yourself, How do I feel right now? Notice. Give yourself some slow deep breaths. Awareness (without judgement) of the sensations of your body and breathing anchors your attention to this present moment. the body and the breath are right here, it's only the mind that takes a trip into the past or future.
Try this now: Relax your body, whether sitting or standing. Feel your feet on the floor. Notice your weight and balance; relax your arms and hands. Straighten your spine. Relax your shoulders. Relax your face, including your forehead, eyes, and jaw. Do this at least three times a day. Take a Time out for a Time In. Sit in silence and meditate for 20 minutes each day. (All at once or two periods of 10 minutes each.) Re-source your energy, increase your vitality. Try this: Sit comfortably, close your eyes, and as you breathe through your nose gently focus on the natural sensations of your breath. Don't try to have a certain experience. Don't wait for something magical to happen, instead, just do it. If you get distracted by thoughts, refocus on the breath. Be kind to yourself as you refocus again and again. The stress will dissipate. Come out slowly and you'll feel happier, more creative, and fulfilled.
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Upcoming Events with Sarah McLean
Sundays 2:00 - 2:45 pm 
Experience Meditation with Sarah McLean & meditation experts at the McLean Meditation Institute in Sedona, Arizona
During the 45-minute program, simple meditation guidance is given--each week a different meditation is offered such as a Loving Kindness Meditation, Mindfulness, Visualization, Breath Awareness, Gratitude Meditation, etc. No experience is necessary to attend. Walk-ins who arrive on time are welcome to participate. $5.
August 8, & September 19
Meditation Class: Simple, Easy, Every Day Meditation
at the McLean Meditation Institute in Sedona, Arizona
Learn to practice mindfulness and how to meditate in a half-day class with Sarah McLean at the McLean Meditation Institute in Sedona, Arizona. Call to register (928) 204-0067. $225 per person. Bring a friend and save 10% each!
If you can't make it to Sedona, find a meditation teacher near you!
Saturday, September 12
Meditation & Happiness at Blueberry Gardens, Ashton Maryland
Join a one-day meditation, self-awareness, and yoga retreat with meditation mentor Sarah McLean, life coach Hazel Beach, and yoga teacher Kelly Fisher. Held at Blueberry Gardens Healing Center. 9:30-5:30 $105 early registration. To register visit the website or call (301) 384-1311.
 "I am so fortunate to lead retreats in beautiful places. Being on retreat is a great antidote to stress as you take time for yourself, and unplug from the digital distractions. Join me in Sedona, Arizona for the Soul Radiance Retreat, October 9-11. Or, if you want to join me in the creative process, come to the Creative Soul Retreat in Sedona, December 4-6. Call (928) 204-0067 to register. I'll also be at the Chopra Center in Carlsbad, California for the Spiritual Solutions Weekend, December 10-13, with inspiring teachers Deepak Chopra, Gregg Braden & Lynn Twist. My husband Marty will be presenting too! Find out more here or call Gabrielle (tell her I sent you) Her number is: 760-494-1696 or 888-424-6772 (x1696)."
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October 9-11 at the McLean Meditation Institute in Sedona, Arizona
"What a beautiful weekend. It was very deep and wide for me. The exercises and insights during the retreat opened up a new avenue for growth. It was truly life-changing. I really enjoy my own company now. And meditation is awesome." - Stephanie M.
Almost everyone needs a little time to unplug from their hectic lives now and then. The Soul Radiance Retreat is the ideal solution: it's a one-of-a-kind meditation vacation with meditation expert and Hay House author Sarah McLean and special guests.
Give yourself a weekend break - reconnect with your spirit, awaken to your full potential, and strengthen your soul connection. This essential inner journey includes mindfulness movement and self-discovery exercises, as well as silent and guided meditations. Whether this is your first retreat, or you're a retreat junkie, it's guaranteed that you'll leave transformed and inspired.
Early registration is $450 (21 days in advance - Save $65!). Regular rate is $515. Retreat Alums Save 15%. Companions take 10% off when you register together. Learn more here or call (928)204-0067. |
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Free Meditation: Body & Breath Awareness Practice
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Ask Sarah
Does it matter where I place my hands during meditation? I always see photos with meditators sitting with their palms up with index finger touching the thumb. Thank you. ~ Kim
Hi Kim, Hand positions, or hand mudras, have been around since ancient times. You might see them depicted in statues and paintings. Though most people sit with their hands folded in their lap, images of meditators often show hand positions that may seem unfamiliar to you. You don't have to hold your hand specifically in one way or another. Comfort is key.
Mudras are hand, body, and eye postures used to invoke certain energy patterns and states of consciousness. Specifically, hand mudras are considered to prevent the dissipation of subtle life force energy or prana by keeping energy channels connected and circulating. Their effects are very subtle and can be sensed by those with refined awareness, often developed through meditation.
 Gyan or Jnana Mudra - the mudra of knowledge and wisdom:
Connect the thumb and the forefinger (tip to tip, not tip to nail). The other fingers are straight, but relaxed. Keep the pressure between the thumb and forefinger light. Lay your hands on your knees, palms up for connecting to the heavens, or palms down for grounding. This is a traditional hand posture for meditations originating from the India, though it is seen in artistic depictions of Jesus Christ and Buddha too.
 Dhyana or Cosmic Mudra - the mudra of meditation concentration:
Lay the right hand over left (some prefer the other way around) with the thumb tips slightly meeting. The index finger and thumbs form an oval. If you bring your attention to your hands in meditation and find that you are pressing your thumbs together forcefully, that's a sign that you need to relax. If you realize your hands have gone slack and your thumbs are no longer touching, that's a sign that you need to adjust your posture and increase your awareness. This is the traditional hand posture for Zazen, the Zen Buddhist meditation.
 Namaste or Anjali Mudra - the mudra of respect for another and adoration of the Divine:
Palms of the hands are pressed together gently. All fingers are together and pointing straight up. They can be placed in front of the heart or at the forehead (between the eyebrows.) This is a traditional mudra for praying and greeting one another with respect in Hinduism, Buddhism, and other cultures. It essentially means, "I honor the place in you in which the Divine dwells, which is the same as in me. Namaste (pronounced 'nah-mas-stay')."
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What Is Soul-Centeredness? 2 CD Set
Now those seeking to relieve stress, find inner peace, create health and soothe their soul don't have to travel far to access Sarah McLean's teaching expertise and inspiration.
In this 2 CD set Sarah discusses what it takes to live a soul-centered life. With striking examples, she illustrates how to cultivate those qualities, and leads the listener into a deep meditation practice.
Was $56, now just $28.00. Order yours here via Pay Pal or call (928) 204-0067.
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What we're Reading
MMI Meditation & Mindfulness Teacher, Susie Guckin's journey to healing and wholeness is revealed in her new book The Camouflaged Heart. It's the story of her recovery from the invisible wounds of traumatic brain injury (TBI) and post-traumatic stress disorder (PTSD). It was inspired by the soldiers of the medical hold unit at the local Army base where she volunteered for over eight years. Susis says this book, "is based on a presentation I gave to military medical staff at the base. It walks you through what these conditions are like from the inside out. The story never unfolds the way you think it's going to. Allow yourself to be inspired."
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