The Mary Christopher Podcast

Inner Peace Guided Meditation for Sunday January 26 2025 7 pm PST, 8 pm MST, 9 pm CST, 10 pm EST

Once again I have stepped from "civilization" back into Creation. And, I am happy to report that Creation is working just fine, all by itself! While humans are thrashing about, jumping up and down, and calling each other names, Creation is hummmming along, having a wonderful time being Creation.
 
Today I am sitting in a park in Tulsa, Oklahoma, enjoying the quiet, soaking up the symmetry, and watching Canadian geese soar back and forth over the park. And, I am sitting in my truck, keeping warm since it is still cold here. I do love the "quiet of winter" which often makes it easier for me to find that place of Inner Peace within.
 
I am looking at the limbs of an oak that are spread out against the grey sky in the amazing pattern that we find in similar trees. As I let my attention focus on the tree, the trunk, the big limbs, the smaller limbs, and then the very small limbs, I begin to relax. When I focus on Creation, I am reminded of the balance, the symmetry, the precision, the range of color and gentle motion all around me. After a few minutes, I take a deep breath and remember that I am part of Creation. I remember that my entire experience as a Human Being is always part of Creation!
 
All too often, we get so caught up in the "busy-ness of ourselves" that we forget the essentials. We forget to look around us for Beauty, for Symmetry, for amazing Sunsets, for the Kindness of Strangers. We begin to feel alienated from life and from ourselves. Unfortunately, when we feel alienated, we are vulnerable to negativity and cynicism. Not a good place to be ... ! This is one of the main reasons I step out of "civilization" and back into Creation as often as possible!
 
The only people in the park right now are a young girl, maybe 3 or 4 years old, and her very patient dad. She is having the best time ever, running up the hill to the playground and then down the hill to the parking area. Occasionally, she stops and looks back for her dad, telling him to "hurry up". She doesn't have a jacket on and is having a great time, running, running, running! I am sure she will sleep really well tonight.
 
So, if we want to sleep really well at night or be able to find that "place of Inner Peace" within ourselves, we might want to spend more time in Creation and a little less time in "civilization". John Muir said it so well ...
 
"Climb the mountains and get their good tidings. Nature's peace will flow into you as Sunshine flows into Trees. The Winds will blow their own freshness into you and the Storms their energy, while cares will drop off like autumn leaves." — Our National Parks
 
Wherever you are, whatever you are doing, join us as we rest in that place of Inner Peace whenever it works for you. As we relax and recharge, we are creating a place of coherence and healing that our Souls recognize. Remember, we are Blessed and we are a Blessing!
 
~ Mary Christopher

Nurturing the Seeds We Sow in the Soil of Our Subconscious

Nuturing Our Thoughts As Carefully As Gardeners Nuture Their Seeds
What if we considered our thoughts as carefully as Gardeners choose for their seeds?  All of the Gardeners I know, are so thoughtful and choosy about the seeds they sow.  They research seeds, using the internet as well as seed catalogues.  Most Gardeners share information about seeds and plants with each other.  And, they do this every year with patience and diligence!
Seeds need to be chosen for a number of qualities, including soil type, weather patterns, requirements for Sunshine, length of germination, need for moisture and the list goes on.  In other words, Gardeners are very picky and very thorough about the seeds they choose to sow in their gardens!
What if all of us, that would be all Human Beings, began choosing our “thoughts” with the same care and thoughtfulness?  What would happen?  How would we feel?  We know that seeds produce plants that produce vegetables, or fruit, or herbs, or flowers that attract Pollinators.  Do we pay attention to the “fruit” or the product of our thoughts?  What if we did?  
If we paid just a little more attention to the thoughts that we dropped into the “soil of our subconscious mind”, would we find the “fruits and vegetables more palatable?  Most of us know something about how our subconscious works.  To some degree we may be aware of the way our neurons respond to all our thoughts and feelings.  But, are we aware that our thoughts actually have tangible results … ???
Most of us understand that negative or angry thoughts can shift our mood, putting us into “survival mode” and generating chemicals that set us up for “fight or flight or in some cases, a freeze response”.  None of these survival responses are unhealthy in response to an actual threat.  But, given what great imaginations we have, human beings have the capacity to misread situations or misinterpret other people’s words or actions.  As a result, we often begin to generate some prime negative thoughts and feelings in a neutral situation.
Just like planting seeds in a garden, even our random thoughts and feelings may “take root” over time and produce an “unhealthy fruit or vegetable”.  We all have this experience, but we don’t usually connect our more negative thoughts or feelings with the result.
Numerous studies using all kinds of sophisticated technology, have shown that any “negative thought or feeling” can immediately generate “the chemistry of survival”!  The more we repeat those thoughts or feelings, the more deeply they are embedded in our consciousness where they begin to generate more “negative fruits”.
Once we think about thoughts and feelings being similar to seeds, it makes sense.  The good news is that we can do something about this pattern of unconscious thought.  In many spiritual traditions, this practice of carefully choosing our thoughts and feelings is known as “mindfulness”.  Even beginners with this process often feel the benefits sooner than they expect.  The benefits may include better sleep, improved digestion, fewer arguments with family or coworkers, and much less internal tension.
Suggestion:  as a personal scientific experiment, try paying a little more attention to your thoughts and feelings.  Begin by paying attention to those that are more “life-affirming” or choose thoughts less critical of yourself or others.  Then, over a few weeks, check to see how well you are sleeping, or how your digestion is doing.  Everyone’s response to their personal “survival response” is different.  Yours will be unique to you, of course.
Remember, we are not trapped in our thoughts and feelings.  We do have choice about where we put our attention.  So, for a few weeks, try being aware of your thoughts and feelings.  Be very picky about the ones you choose to nurture.  You may be pleasantly surprised with the fruits of your carefully tended garden.

Spiritual Practice as a Blessing ~ Inner Peace Guided Meditation

It is cold here in Oklahoma today and supposed to be colder most of the week!  Brrrrr … !!!  Grateful that I am not responsible for keeping cattle and horses fed this week!  Definitely a blessing ... !!!
We are aware of the turmoil, upset, and misinformation in the world.  It is apparent that some of the turmoil and upset is directly due to misinformation.  We are also aware that “misinformation” can be very difficult to refute.
We know that we are living through an era of very rapid cultural change.  We have been through historical periods of change before, but not at this “rate of change” or with such intensity.  Because of social media and technology, we are struggling with split-second images, sound bites, and information that is practically impossible to “fact-check”.
Why am I stating the obvious, once again.  Because we need an antidote to all this chaos.  That antidote is within us, closer than hands and feet.  That antidote is our own spiritual practice!  By spiritual practice I am referring to our ability to “go within”, to calm ourselves, and reside in the “quiet” that lives within us.  It is not hidden.  There are no magical words or phrases we can use to get there.  But, research has shown that using a heart breath or breathing through our heart center is a reliable method for getting centered and feeling coherent.  One reason that using a “heart breath” works, is because it is almost impossible to think ourselves into “inner peace”.
When we are surrounded by chaos, we do have the ability to find our personal path through the world using our inner guidance.  That guidance is always available, always.  We just need to take the time, get quiet enough, and listen.  When we are centered and coherent, we have the capacity to build a better life for ourselves and be a Blessing in the world.
There are many great and well-known examples of people who have done exactly that, based on their Inner Guidance.  And, there are hundreds and thousands of people, past and present, we may never heard of, who have made or are making a difference in the world.  If you are reading this, or listening to my podcasts, you are most likely one of those people!
Every global spiritual teacher that we have studied or know about has taught spiritual practices.  Every indigenous culture that I am aware of has some kind of spiritual practice.  Living in a culture with so many people glued to some kind of screen does not encourage spiritual practice!
However, we all know from our personal experience that spiritual practice works.  We also know that real change happens from within.  Most of us have seen that real social change happens from the ground up.  We all have numerous examples of this.  
We also know that where we put our attention is where our energy goes.  So, I am suggesting that after we are centered in that “quiet place”,  we focus on a few of the places where we have lived.  Many of us have lived or been “stationed’ in numerous places.  Let’s bless those cities or towns, lighting up the neighborhoods where we lived.  Let’s just “light up” the whole country, one neighborhood, one city at a time.
Just as Sunlight is a reliable “antidepressant”, Light breaks up old patterns, also heals, and illuminates spiritual pathways.  We know these practices work.  We have experienced this and seen it work, more than once!
Have a Wonderful Week, and when in doubt, just keep rowing.  I will meet you in the Peace of our Inner Sanctuary.  Many, many Blessings, always, mc

Caring for Creation Is Gratitude for Being Alive ~ January 14 2025

Creation Is Working Just Fine this Morning!  When I woke up, the Sun was shining through the window.  Light was sparkling off the snow that was left from our Big Winter Storm.  One squirrel was out looking for food.  One of the resident kitties was nestled up against my right arm.  I was warm and safe in the middle of Winter on the Prairie!  Definitely, an accomplishment for Human Beings!
January 13 was the first Full Moon of 2025.  The lineup with Earth and the Sun is always perfectly timed down to the microsecond.  Amazing how precise it is !!!  This Full Moon is known as the Full Wolf Moon in many Native traditions.  The Full Moon has been very bright, shining in the night sky.
We are so blessed in so many ways and we sometimes forget how blessed we are to have this lifetime!  Here we are, able to live on this planet as Human Beings because Earth has breathable air, water to drink, and enough Sunlight coming through the atmosphere to trigger photosynthesis.  Also, there is enough Soil, with all kinds of tiny creatures, so we can "grow food"!
We have learned how to cook vegetables, hunt and fish, sail in boats, gather honey, make moonshine and craft beer!  We learned how to heal ourselves using herbs and minerals, often with sweat lodges, and prayers.  We have been very busy creating "civilizations" that rise and fall over hundreds of years, often in a spectacular and devastating manner!  We have learned a great deal, except, unfortunately, how to get along with each other.  We could probably do a lot better in that department, for sure!
Most of us have such busy lives that we go from day to day without an awareness of the Beauty that surrounds us.  But, when we do take time and allow ourselves to experience the Beauty and Wonder of Earth, we are experiencing the Creator.  This is  because Creation reflects the Creator.  From our point of view as Humans, it is very difficult for us to even begin "to imagine" the immensity of Creation.  Are there as many Stars and Galaxies as there are grains of sand on all the Beaches of the World ... ???  Trying to imagine how many Stars exist in the Universe is beyond my comprehension.  But, the experience of Creation is available whenever I step into Nature and begin to feel Gratitude for Being Alive.
The last time I was in New Mexico, I was driving south from Gallup at night.  The road was completely dark and all I could see were millions and millions of tiny lights from one horizon to another!  Stars were everywhere !!!  I had to get off the highway, stop the car, and get out.  I stood by the car for some time, not sure how long.  I was in a "state of Awe"!  There were no words for what I was experiencing.  I was aware that I was part of Creation.  I have always been deeply grateful for that experience.  I am sure most of you reading this article have had similar experiences.
When I lived in Texas, I planted 2 peach trees.  I had to dig deep through limestone so there would be enough room to add dirt so the roots could get a good start.  The trees did well, even that first year.  I remember how excited I was seeing the first tiny buds showing up on those slender tree limbs.  After the buds appeared, I would check almost every morning to see if there were any blossoms.  Then, one morning there were 2 or 3 blossoms, amazing colors of blended pinks and white, and then there were blossoms opening up on all the branches.  I realized my little trees knew exactly how to grow and how to produce Peaches!  Seeing all those blossoms was so exciting ... !!!  I was having a love affair with my peach trees!
Whenever we plant a tree, plant native flowers, put in pollinator gardens, or just sit with a Tree, we are participating in Creation!  We are working with the Creator to preserve, protect, and defend Creation!  We are helping and supporting the activity of Creation known as "growth".  When we plant trees, we are showing our gratitude for Life on this gem of a planet.  Instinctively, we realize that taking care of Creation is a good idea since we need Nature much more than Nature needs us!
Last weekend I had been talking to several people about Monarch Butterflies and the importance of starting “pollinator gardens” from seed during January.  If we start those gardens from seed this month, we will have seedlings to plant outside in the spring for all Pollinators!  Two or three days later, I was walking back to my truck from the grocery store with a cart.  I looked up and saw a large Monarch Butterfly to my right, fluttering through the air.  This Beautiful Butterfly landed on the handle of the grocery cart.  It sat right there, slowly moving its wings, and then flew away.  Again, I was in a “state of awe”.  I had not seen another Monarch for at least several months.
We are so blessed in so many ways, surrounded by Beauty and Light and the Energy of Life.  All too often, we miss opportunities to experience Creation.  However, if we give ourselves time to be in Nature, or care for Creation, we are nurturing our Hearts and our Soul.  We are “touching” Creation.  Living on Earth is a very Rare and Wonderful Opportunity for healing and spiritual growth.
Have a Wonderful Week wherever you are and whatever you are doing.  I am looking forward to seeing you outside,  and being with you in Creation.   
Mary Christopher teaches mindfulness, 
breathing practices, and building personal resilience.  
Gardening and Being in Nature are among her favorite activities. 
 

Benefits of Spiritual Practices ~ Our Inner Peace Guided Meditation

This is our Sunday, January, 12, Inner Peace Guided Meditation.  As you may know, I am in Tulsa, Oklahoma and we have been snowed in!  However, yesterday afternoon the Sun came out, the snow started melting and families showed up at the park!  It is cold today, but warm enough for a walk.
So, I am in the park, soaking up Sunshine and breathing fresh air.  As usual, Creation is working just fine!  Unfortunately, Human Beings seem to be having difficulty getting along.  Lessons we might have learned in kindergarten, didn’t seem to soak in.
Last week I watched the funeral at the National Cathedral for Jimmy Carter.  As I listened to the eulogies, again I was so impressed by all the good that Jimmy and Rosalynn were able to accomplish in their lifetime. They literally walked their beliefs into the world not only in the United States, but all around the world.  This is not easy to do.  Most of us are aware of how challenging it often is to bring Light and Healing into the world.  So, I felt deep gratitude for the patterns of compassion and charity they were able to bring into the world. 
Unfortunately, all those accomplishments do not seem to be nearly as exciting in the news for many people.  Now that the “media” serves up hour after hour of disasters, murders, and near disasters, we are often “bored” with goodness.  Because our brains are wired to be on the alert for “danger”, our attention is easily drawn to danger and drama!
Of course, there are times when there really is “danger”, but that is usually when the Weather Channel is showing the radar of approaching hurricanes, tornadoes, or snow storms.
If you have been watching any of the news on television, on your laptop or phone, you may have noticed how the news clips are structured to trigger fear or anxiety.  I don’t watch much television anymore, mainly because of the ads selling illnesses.  Now that I have noticed how the news clips are structured, I am avoiding that as well.  One ad or news clip that I saw recently, was very short.  It showed a photo of several young people of different races in a protest march.  I couldn’t see anything about the focus of their protest because there was large signage on the lower part of the clip with Big Letters that said, “Socialism”!  I didn’t keep watching because I was aware that the point of this clip was “to trigger” fear or anxiety.  However, I was impressed at how well done this ad or “news clip” was.  It was short and if I had not been paying attention, that image with the word “Socialism” might have slipped right by my conscious mind and into my subconscious.
I was aware, not for the first time, that we are being influenced to be afraid of, or worried about “other people” who may or may not look like us.  And, these ads or “news clips” are often exceptionally well done.
Because we as Human Beings are wired to look out for danger, anything that looks or sounds dangerous or threatening can grab our attention quickly.  If we are not aware that our attention has been grabbed, we may shift from feeling safe to feeling threatened.  Sometimes, this can happen very quickly.  This shift happens because of the way we are wired and because the amygdala may be triggered.  The amygdala is a small, almond-shaped part of the brain.  It plays a key role in processing emotions, especially fear, anxiety, and rage.
The amygdala is part of the limbic system, which controls emotions, behavior, and memory. It helps identify potential threats and can quickly trigger the body's "fight or flight" response.  So, if we are not paying attention, or if “the news” is running in the background without our full attention, we can find ourselves feeling anxious or even fearful.  Then we are moving into survival mode.  Our cortisol levels go up along with our heart rate.  If we are not entirely present and aware of the information and images that we are absorbing, we can be “triggered”.
Here is the Good News, courtesy of Google AI …
“Early scientific studies involving Buddhist monks and the amygdala primarily focused on observing how experienced meditators showed significantly reduced activation in the amygdala when exposed to emotional stimuli.  When the research compared non-meditating individuals to Buddhist monks, it showed a potential ability to regulate emotional responses through long-term meditation practice.”  
“This research often used brain imaging techniques like fMRI to measure brain activity during meditation sessions.  In one of  the very early studies, the monks involved had all been meditating on compassion or loving-kindness for at least 25 years.”
So, we are in good company and just need to keep up our spiritual practices, such as our Sunday Inner Peace Meditations !!!  Most of us have been meditating, at least since the 1970s.  This means we have been building “spiritual muscle”, and we tend to be more aware of the “mass mind” information we are absorbing!  Good for us !!!
Thank You all for showing up.  Thank You for keeping up your spiritual practices because it does pay off.  And, thank you for all the good you are doing in the world every day !!! 
Mary Christopher

Caring for Creation ~ The Enduring Benefits of Sunshine!

For thousands of years, we lived our lives in the Sun and by the timing of sunrise and sunset.  Then, as we became more "civilized" and modern, we have been spending more time inside with "artificial" lighting.  We have been trying to fool our bodies and emotions that artificial light is the same as real Sunshine. and has the same benefits as the Real Thing.!
 
As you know in our more recent history we have heard that Sunlight is not "good for our skin".  However, it is not true that Sunlight is our enemy.  Many current studies have shown how important Sunshine is for our emotional and physical well-being.  I have included a short list of benefits.  These are well-established, based on thorough scientific studies.  Since we are having winter weather here in the northern hemisphere, we have shorter days, longer nights, and cooler to colder temperatures.  The result is that most of us are not getting outside.  So we are not exposed to enough Sunshine this time of year.
 
Human Beings need Sunshine!  For centuries, we have lived, played, worked, hunted and fished, and grown food out of doors in Sunshine.  As a result, we tended to be more resilient, slept better, exercised more, and were generally stronger.  There were many ways in which we were healthier.
 
I am including a short list of a few well-established health benefits of Sunshine.  During the rest of winter, we will explore more of these.  Here are three important results of being outside in Sunshine.  We have covered some of these benefits before, and they are worth reviewing.
 
1.  Improved Sleep ~ the quality and to some extent the length of our sleep can be extended by exposure to early morning Sunshine.  Serotonin helps wake us up in the morning by acting as a neurotransmitter that signals alertness in the brain, particularly when stimulated by sunlight exposure. When the retina of our eyes is exposed to early morning sunshine, it triggers the production of serotonin so we feel more alert and present.  Serotonin promotes wakefulness, then melatonin is produced from serotonin, encouraging us to turn off the inside lighting and to go to bed.  Melatonin plays a role in both sleep and wake cycles.  Serotonin and Melatonin can be produced "naturally" by regular exposure to early morning Sunshine!  This is how humans have been falling asleep and waking up for centuries!
 
2.  Sunshine also functions as an anti-depressant for the same reason it "wakes" us up in the morning.  Serotonin is a neurotransmitter that strengthens alertness and our sense of well-being.  So we engage more fully in our lives.  We benefit along with everyone around us!
 
Sunshine is also considered an effective antidepressant and can be used to treat seasonal affective disorder (SAD).  SAD is a condition associated with winter and the lack of exposure to sunshine, especially early in the day.  Some people use special full-spectrum inside lights to mimic Sunlight.  These light treatments can be even more effective when combined with being outside, weather permitting.
 
3.  Scientific studies are also showing that Sunshine therapy can clear up skin conditions like psoriasis.  These studies have shown that exposure to Sunshine for 30 minutes a day can reduce psoriasis within 5 to 6 weeks.  Exposure to Sunlight also improves our immune function, improving our resistance to infections and seasonal conditions.
 
Since the 1960s, we have heard that exposure to Sunshine is not good for our skin.  However, current research is showing that regular exposure to Sunshine is healthy for us.  Remember that Sunshine is full-spectrum light.  We are just beginning to understand the numerous benefits that are available.
 
So, try getting at least 30 minutes of morning Sunshine, earlier is better, unless it is too cold.  Do some research for yourself and see what results you find over the next several weeks. 
 
Have a Wonderful Week and take good care of yourself!

Inner Peace Guided Meditation for Compassion ~ Sunday January 5 2025

As you are probably aware, we are having Weather!  In the U.S. from the Great Lakes region going south and east, we have plunging temperatures, freezing rain, snow, sleet, and very difficult conditions for travel.
During this week of Weather, please keep all the First Responders, including Firefighters, EMTs, Paramedics, Police, Highway Patrol, City and County Linemen, and anyone else you think of in your prayers.  All these women and men, including all the people staffing hospital emergency rooms and urgent care centers are going the extra mile and may be putting their lives on the line.  Please keep all these courageous people in your prayers
Also, remember those folks who are homeless and in need of adequate shelter.  If there is a homeless shelter in the area where you live, consider giving them a call to find out if they need extra supplies.  Weather events can stretch their resources very thin.
This week we are remembering Jimmy Carter who passed away on December 29, 2024.  With all their years of service, Jimmy and Roselynn set an amazing example of compassion and integrity.  They had integrity and set the bar very high for compassion and service.  Please keep all the Carters' family and friends in your prayers.
Again, thank you for all you do every day.
Take good care of yourself and stay warm !!!
Mary Christopher

Welcoming the New Year ~ Meditation for Blessing the World

As I am sure you have noticed, we are facing a year of uncertainty and potential difficulties.  We all know people who are celebrating and people who are very concerned.  The road ahead looks potentially very bumpy.
Since early this morning, I have been thinking about Jimmy Carter, our 39th president who passed away Sunday, December 29.  He was president from 1977 to 1981.  In 2002 he was awarded the Nobel Peace Prize for his work to resolve global conflicts and create peaceful solutions, primarily in the Middle East.  In 2000 he left the Southern Baptist Convention because of their rigid interpretation of the gospel, especially related to the rights of women.  But Jimmy and his family continued their relationship with the First Baptist Church in Plains, Georgia.  I am sure his decision to withdraw from the Southern Baptist Conference was a matter of conscience for him, and not an easy decision.
Jimmy and Rosalynn lived their convictions.  They were what I would call "New Testament" Christians who lived their beliefs with their work in the world.  Their efforts and outreach while in the White House and during the years following spoke volumes about their commitment to Jesus's teachings.  They simply were a blessing to the World without a lot of fanfare and noise!
We know we are facing challenges this coming year.  We also know that so many of our social systems are not working well.  But when we become reactive, and begin to blame "others" for these problems, we are coming from a place of fear and moving away from our hearts.  When we begin to live from a place of fear, we are in survival mode.  That is not a good place to be!  And our Hearts begin to shrink!  Not a good situation ...
So, what do we do?  This is when our spiritual practice, our well-developed spiritual muscle known as mindfulness, becomes very useful.  If we can catch those moments when we are moving away from our hearts and into survival, then we can shift direction.  We can "choose" to stay centered, focused, and balanced.  This is one of the great benefits of "practicing mindfulness"!  Mindfulness enables us to choose our path, to stay aligned with our hearts and our convictions.  Then it is much easier for us to be present and focused.  When we are "present" and aligned with our Heart, we are a blessing to ourselves, and our families, including everyone within as much as 10 feet or more all around us!
As we move into this New Year, remember the thousands of people all around the World who are meditating, doing their spiritual practices and exercises every day.  We are a "murmuration of Souls" who are doing the work that Old Souls do to heal the wounds of humanity and restore equilibrium.  We have shown up right now with the capacity to be an Awesome Blessing in the World!
Also, do remember that Creation is working just fine!  The Sun is coming up every day.  Trees and grasses and plants are growing.  Squirrels are gathering nuts.  Birds are flying, no problem.  I was doing errands this morning, and as I parked at one of the stores, I saw a small hawk flashing through the parking lot about 20 feet away from me.  I had looked up at just the right moment to see this amazing bird, so close, soaring by, its wings out-stretched.  Absolutely took my breath away!
The Good News is that we are part of Creation.  We are living, and moving, and breathing from within this Amazing Creation that is way beyond our comprehension!  But, in our Hearts, we Know we are held deeply within Creation.  Please remember this ...
Winter is the perfect time for being quiet, for resting within, and for restoring our sanity.  Let's give ourselves the "Gift of Quiet", a time to heal and a time to bless.
Have a Wonderful New Year.
Thank you for all you are doing!
And, remember to Breathe ...