A whole garden isn't created overnight,
And neither are new habits.
By focusing on the positive and noticing the tiny seeds that begin to peek out of the soil,
We start to recognize the progress that we're making on our path toward the life we want to live.
A seed can't stay a seed forever.
When cared for with the right soil,
Sunlight,
And water,
It naturally begins to change form and grow into whatever it was meant to be.
In our own lives,
Positive change asks us to let go of old patterns and trust the process of transformation.
Growth doesn't always happen quickly,
But it can happen when the conditions are right.
Once a seed has transformed,
We appreciate it for what it offers,
Such as a bright sunflower,
A shady tree.
Yet every one of these began as something small and was nourished over time,
And the same is true with us.
So go out and begin planting seeds in your life,
Even when it feels difficult.
With patience,
Care,
And keeping at it,
What feels like an empty plot now can gradually fill with meaning and growth.
How might this look in our everyday life?
Well,
Imagine your intention is to reduce stress and become more present in your daily life.
Like tending a garden,
This might include setting a simple,
Realistic intention,
Such as pausing for three conscious breaths a few times a day,
Or creating supportive conditions,
Like turning off notifications on your phone,
Or building in short pauses during the day,
Or just making a few minutes of quiet,
Or practicing gently,
But regularly rather than perfectly.
And finally,
Noticing small shifts,
Like just a little bit more patience,
Or one mindful cup of tea,
Or a moment of real listening,
And allow these to count as real growth.
There's a quote from Zen philosophy that says,
You can't pull on the plants and expect them to grow faster.
We can't force seeds to grow,
And we can't force ourselves to change on demand.
All we can do is create supportive conditions,
Plant the right seeds,
And tend to them with care,
And then we practice trusting the process.
Gardeners know that a lot is beyond their control.
There might be too little rain,
Too much rain,
Harsh weather,
Pests,
And in life too,
Obstacles and setbacks are inevitable.
The invitation is not to give up,
But to stay flexible,
Adjust if we need to,
And keep returning to what matters.
Thich Nhat Hanh expressed this beautifully when he wrote,
When lettuce doesn't grow well,
We don't blame the lettuce.
We look at the conditions,
The water,
The soil,
The light.
Yet with people,
We so quickly turn to blame.
With understanding instead of blame,
With care instead of force,
Relationships and inner landscapes can begin to change.
So let's try this short guided practice to set an intention for a habit you'd like to begin or strengthen.
So taking a moment to sit comfortably,
Allowing your eyes to close or soften your gaze if that's more comfortable,
Bringing your attention to the feeling of the body sitting here,
The points of contact with the chair or the cushion,
Noticing the ground beneath you,
Allowing your body to settle in,
And once you found a comfortable position,
Noticing the natural rhythm of your breath just as it is.
No need to change anything.
Let's take a few natural breaths at your own pace,
Breathing in and breathing out and breathing out,
Allowing your breath to breathe all on its own.
And imagining that with each in-breath,
You're gently planting a seed of intention in the soil of your awareness.
Some examples of this seed could be a seed of calm,
Patience or presence or compassion or maybe of responding rather than reacting or something else that's meaningful for you.
You don't need to choose the perfect intention.
Noticing what's coming up for you right now.
Let's take a few moments imagining what that looks like,
What it feels like,
Allowing that seed to be planted softly without too much effort and without too much pressure.
And with each out-breath,
Allowing the body to soften just a little bit more,
Maybe in the shoulders,
Maybe in your jaw or facial muscles,
Maybe feeling a little softening in your stomach.
And taking a few more breaths,
Being aware when you're breathing in,
Being aware when you're breathing out and remembering that you don't need to force your seed to grow.
Your role is just to plant it and return to it again and again with care,
With attention,
Just as you attend a garden.
And imagining carrying this intention with you as you go about your day,
Your week and after that and returning to your intention with care and with patience,
Allowing your seed to grow at its own pace.
When you're ready,
Gently opening your eyes,
Carrying this intention with you and appreciating the fact that you're sitting here practicing,
Trying to make a positive change.
And thank you for practicing with me.
