Find New Passover Freedom

Holidays, Passover

Spring welcomes us with sunshine and new colors. Life is infused with hope again. Passover is the holiday of Spring and freedom. It is also the holiday of new beginnings, asking questions and telling stories. It is time to come together and share with others. We eat unleavened bread (Matzah) as a reminder to let go of old “sticky” habits. Here are some Passover ideas to bring to Seder .Enjoy!

1. Ask New Questions
Although it is fun to sing the traditional four questions and do traditional things, many people become bored and tune out. To generate engaging discussions around the table try to ask new questions. What questions would you ask? What questions other have? For example: Name four highlights related to new beginnings in the last year? What are some of the experiences or events that are related to freedom and what are those related to oppression in the last year?

2. Put the Say in Say-der (Seder)
Hagadah, the book we read at the Seder, literally means to tell. This year try more telling and less reading. For example, use the the four cups of freedom to talk about the stages and kinds of freedom. The Hebrew name of the holiday Pesach, as pointed out to to us by a Hassidic Rabbi, can also be understood as related to telling. If we divide the word in to 2 words: Peh-sach, it means mouth-speaking/telling.
Give yourself the permission to leave the usual script and improvise on the many themes of the holiday.  Dare to be dramatic! For example, tell stories about your own life and talk about world events in the last year that relate to the themes of freedom and bondage. 

3. Becoming Less Sticky or Stuck
If Passover is the holiday of freedom and liberation, why is the food we eat is binding? With the awareness of sustainable and healthier lifestyle, our diet is also an expression of our choice to be more free. Some people are adapting a gluten free diet, which in my sensibility relates to the Passover theme of freedom and becoming less sticky.
We know now that some foods are “sticky” (hence called glue-ten) and cause inflammation. Over the years I have adopted a Passover diet rich in vegetables, fruits and protein and less grain. I especially try to consume less Matzah.

4. All are welcome – Kol Dich’fin
Kol dich’fin, in Aramaic means all are welcome. When we make plans for the seder each year we ask, who else can we invite? On this holiday of freedom we ask how can we be the force of good and share in our liberation? We count our blessings and extend our thanks by sharing an evening with people who we don’t know well, or people who are alone, had a hard year and can use the invitation to feel more free for one night.
We care and share with others with the tradition of kol dich’fin, all are welcome. We let people know there is always room at our table. Small gestures; opening our doors, sharing a meal with others, are actions to help heal and mend our world.

Playing Hide and Seek

Holidays, Self Inquiry

How long have you been hiding your dreams and aliveness?

What desires are you denying yourself?

What are you afraid of?
Spring is a time to stop hiding and take a leap of faith. Look at nature around you and see how trees bloom and bulbs sprout without any effort or angsts. To spring forward like flowers do, we need to trust and not let worries and fears stop us. Think for a moment: What have I really wanted to do, but held back because of one reason or another, which stopped me from living fully and from fulfilling my dreams?
Revealing and concealing play important roles in our lives, in our stories and traditions. Life is a mystery and that is what makes it interesting. God and spirit are also unknown and they are too interesting because of that. Mysterious elements in all things keep us curious, engaged and yep, also guessing and amazed.
This week we celebrate the holiday of Purim (Tuseday March 7) and read the story about Queen Esther (her name means hidden.) We dress up in costumes, which are revealing and hiding somethings about ourselves at the same time. This year, it also happened Easter is this weekend; marking the resurrection of Jesus and children will be looking for hidden colorful eggs with hidden sweets.
In both holidays we tell stories about hiddenness and salvation. The experiences of being lost, hidden and in despair are met with being found and saved. We can all relate to this motif. We all want to be found, seen, and live authentically and freely, but fears may stop us. In our spiritual seeking, and seeking friends, connections and meaning we long to be found. We long  to stop feeling separated and we want to stop hiding. The stories we celebrate this week can be helpful to us if we explore them as myths about human needs and conditions. The spirit is hidden and the storeis focus on the human side, not on God.
Life, turns out, is a mystery. The hidden and the revealed are playfully woven together. On Purim we can let what we usually hold back be more in the forefront. Playfully and temporarily we enjoy showing some of what is hidden. What can you playfully reveal about you, your life, your ideas and dreams? What will make you laugh if you trusted and revealed some of the mystery you are?  

Welcome to Purim: Happiness is Served

Holidays

Purim is a holiday dedicated to happiness and fun.
On Purim we are “commanded” to be happy and have fun.

But what if you don’t feel like engaging in the fun?

That is why it is a “commandment!” Even when, or especially when, you don’t feel happy or you are not in the mood to celebrate, Purim is here to engage you in the practice of having fun.

Purim is an opportunity to practice shifting your mood. I think seeing the conditions to shift one’s mood and mindset is a very valuable skill to have! The commandment to rejoice and have fun during Purim invites us into the realm of  playfulness. It facilitates for the experience of being silly, rowdy, playful and carefree which encourages freedom to be playful.

I have shared about setting the right conditions instead of setting goals, for living the life we desire. Happiness and having fun work in similar ways. On Purim, we set the conditions for playfulness and are  reminded of how joy feels.
We know from studies that smiling and laughing, even for no reason at all, changes how we feel. When we smile and laugh we set the physical, chemical, and neural conditions to feeling happier. 
Purim is an interesting combination of fun and masquerading. It works because freeing ourselves to be playful, in how we dress and behave on Purim, sets the conditions to silliness and giddiness, and that in turns contributes to more happiness and encourages more freedom of expression.

Freedom of expression goes together with feeling authentic and opens us to more joy and fun.

I hope you don’t miss out on the opportunity of Purim, and also in your life everyday, to be silly, rejoice, play, lough, smile and express your aliveness with joy.

Kabbalah Retreat for Inner Peace MAY 19-21 at Kripalu Retreat Center

Mendful and Authentic in 2023

Mendful Path

Will 2023 be the year you act more authentically on your values?

2022 was the year when freedom began to returned after the pandemic. Although we still have to remain masked sometimes and careful in some situation, we are all mostly immunized, the end to the pandemic that changed our lives is on a closer horizon.

You, like many of us, have most likely experienced significant changes and disruptions to your life in the past years; work, relationships, home, family, travel, and routines. While some changes are stressful and disorienting, other may be welcomed and comforting. We all, with more or lesser success, have tried to navigate with grace and balance. 

In the many interactions I had during the past years I learned two things were important. Staying connected with others and staying connected to our inner selves. To many fo us daily body-mind practices were more important than ever. It continued strengthening our resolve, sense of hope, well- being, and resilience. In the virtual Mendful mentoring sessions and gatherings it was apparent how connecting with one another helped bring out our authentic selves and smiles more fully. The engaging conversations encouraged us to be more daring and open to try new things.  

I learned from Professor Wendy Wood that people are reluctant to make new decisions at disrupted times like these. People think that making new decisions when there is a disruption to life, like this pandemic, is not a good idea. But, in fact, she says, that disruptions to life are opportunities to act more authentically on our values. People try new things when life is disrupted because the old ways are no longer possible. They experiment with ideas that may have been dormant for a while, and the disruption is an opportunity to act on them.

How can you act more authentically on your values in 2023?

I invite you to make time to reflect back on the year 2022. What were some of your most memorable experiences and insights? What do you wish you acted on to bring you closer to a fuller expression of you? Now, what do you want to cultivate and grow in the year 2023? How will you use the time left in lockdown this winter, whether home alone or with family, to bring out more of you? Perhaps to do something new, or something you always wanted to learn or attend to but never did.

Set your heartfelt intentions and follow them with meaningful action. Invite others into the conversation, discuss and share your intentions with family and friends to support each other and share in your success, as you engage in your chosen activities to live out your intentions.

It’s hard to make changes at any time. It requires courage, resolve and commitment to act. When we attend and nurture our body and minds with mendful conversations and spiritual practices, we grow our capacity and encourage or hearts to live our values more fully, and we act more authentically. The practices give us strength and focus to creatively find paths to overcome challenges. We experience more contentment, peace and joy when we act authentically.I hope this year we feel resolved and better equipped to handle the ups and down of life. May we support each other and have the courage to really live our authentic values more fully.

I am here to help if you would like to connect about Mendful mentoring sessions.

Happy 2023!

Gratitude to Remedy Entitled Attitude

Holidays, Mendful Path,

It turns out, giving thanks and giving in general is good for you. It is good for your overall well-being—mentally, emotionally, and physically.

In Jewish tradition, the first thought we are guided to have upon waking is Modeh/dah Ani, which means I am grateful. It makes sense! The morning, before other thoughts and activities take over, is a powerful time to pause and thank. When we have regular time to say thank you and put our focus on what we appreciate, the many precious gifts of life, our thoughts are conditioned for more joy and fulfillment throughout the day.

In a society where personal entitlement is the norm, giving thanks is a necessary remedy.

Privilege and feeling entitled have a shadow side. They often cause personal suffering and interfere in relationships. It’s easy to find things to complain about. And, as we complain, we grow our sense of entitlement and, with it, disappointment grows within us, and causes unnecessary suffering. What I mean is that when we are disappointed, when we wish things were different for us, it is because we are sometime expecting something and feel deserving of that thing. (I am talking about the arrogant attitude of have the “right” to things that are not real necessities.) Our society has conditioned us to be entitled consumers: The customer is always right, while humility, patience, and considering others’ needs is not emphasized as much.

Giving time to thank, practicing gratitude, and developing a desire to benefit others can remedy our own suffering. Sharing from our abundance, giving, and cherishing are deep practices that lead to happiness and contentment. The opposite of the attitude of gratitude is entitled attitude. The entitled attitude is feeling the world owes you something, that you deserve to have all your expectations and desired fulfilled, or else you are miserable and disappointed. We give thanks to help ourselves and others with these entitled feelings, and gain perspective by focusing on what we have and less on what we don’t have.

A simple practice: Give yourself a moment now to name a few things you are thankful for. Include giving thanks in your daily routine. It’s best if it’s done at the same time daily. Notice how you feel when you remember the things that you are grateful for and the people that you appreciate.

Give yourself & others “me” time and “us” time to mend.
Mendful time is what many of us need most, especially in this hectic holidays season.

Give Gift Certificate for Personal Mendful Mentoring with Rabbi Sigal (contact us)

December 26-30, 2022 Mendful Living from Your Soul at Kripalu

HAPPY THANKING and HAPPY GIVING!

Polyvagal Theory: A Mendful Pointer to Wellbeing

Mendful Path, Self Inquiry

Polyvagal theory and other neuroscience teach about important systems that regulate our responses. These new areas of study are important for us to understand because they point us to wellbeing. The theories explain patterns in our body-mind which heavily influence our lives; physiologically, psychologically, relationally and cognitively. 

I have seen the positive effect of sharing this information with my students. A beautiful shift can happen when we learn how the body responds to fear and stress. It helps because it can stop us from taking things personally or believing we are broken beyond repair. It  points us onto a kinder mendful path toward our hope and strength. This knowledge along with guided MENDtations and self inquiry exercises can help when we are dealing with negative arousal responses. Many of my student learn to relax more, rebuild resiliency and access more joy in a relatively short time.

What I teach in my retreats and personalized mentoring sessions  is now supported by the growing body of research and knowledge from neuroscience. We combine guided practices  and conversations to help create the conditions for the desired shifts back to health, contentment and ease. Centuries before seeds of neuroscience theories were even thought of, spiritual and religious practices such as meditation, chanting, visualization, prayer, tribal and physical rituals and cognitive methods, were used to calm, destress and point us in the direction of joy and contentment.  It is powerfully transformative when we delve into ancient practices and teachings now with the added knowledge of the new findings.

We discover how that they go together well because they address the same human needs; the freedom and easing of fear, stress, anxiety, discontent, agitation and unhappiness. I feel awe when I see these connections because they reflect to me humanity’s desire and ability to engage in a continues and expansive exploratory creative unfolding toward betterment of our conditions.

The retreats I teach are immersive and supportive experiences where we relax and let our full selves be. We learn how the conditioned unnecessary reactivity in the body-mind act as door ways to healing and positive change. It’s amazing what can be done in three days! Participants are able to delve deep into their inner spaces and experience beautiful connection to soul. It’s profound and moving to witness. 

Participants report that the group experience and the exercises are soul nourishing, insightful and mendful on many levels.

Hollie wrote: “Following Rabbi Sigal’s Mendful program at Kripalu I have experienced a shift, a softening, a turn towards wonder. So much of this heart opening was a result of ‘marinating’ in the loving community Sigal held for us.”

I love guiding and supporting people in retreats and with personalized Mendful Life Mentoring. You don’t have to do it alone. I am here to help. Together we journey the mendful path.

Retreats at Kripalu 

Heartfelt Prayers

Mendful Path

I’m writing this at the end of an eventful week. 

At the end of any week we need a Sabbath; to stop, rest, reflect, renew, and find peace (shalom) but we especially need it this week. 

Death and sickness from Covid-19 are at a record high.

History was made in Georgia with the election of an African American candidate and a Jewish candidate to the Senate for the first time in the South. 

The revered sanctuary of American Democracy, the Capitol, was violently attacked.

The attack shuddered more than windows and furniture. It shuddered our peace and trust. It had shaken to the core the delicate stability of a political Democratic discourse. Maintaining Democracy is hard. Living together in a diverse society is challenging, but we must learn to do it better. In wars, there are always casualties and there is always destruction. In civil wars we kill our neighbors and destroy our neighborhoods. I hope we stop and consider the high cost of choosing to live in confrontation and with hatred, before they become violent words and actions. 

In the spirit of Shabbat, which provides for us time and space to make and remember peace, I offer these heartfelt prayers for all of us to regain our peace. 

I pray we call on ourselves and each other to find peace and mercy. 

I pray we begin to imagine how to pave the way to cooperation and healing. 

I pray we learn from the mistakes of the past and better cherish and protect our Democracy. 

I pray and challenge us to become activists of peace and not of war. 

In time, I pray, that we may find mendful paths of teshuvah; turning and returning to peace and cooperation. 

I pray we embrace non-violence, own responsibility, make reparation, seek justice and act kindly. 

I pray we find a way to Tikkun Olam; to talk and listen, to reconcile and mend the torn fabric of our country.

I pray for the healing of all who are sick. May those who mourn be consoled in a loving community and their loved ones Rest In Peace. 

I pray for the strength and wisdom of the medical professionals and all those who aid in supporting others and the medical systems. 

May God bless and protect us all. Rabbi Sigal

I hope to see you at the Winter Mendful Gathering Series starting Sunday, January 17th at 4pm.

Justice, justice you shall pursue

Mendful Path

Tzedek, tzedek tirdof. (Deuteronomy 16:20)

My heart aches more each day as the heat of hatred and racism is rising, and dry tinder of broken promises is accumulating on our streets. It’s hard to witness the injustice, cruelty, violence, disregard for human life and property, hatred and anger. People are hurting, scared, hopeless and angry. Private and public spaces and properties are devastated. The voices of the oppressed and their supporters are rising and they need to be heard. America is mourning the promise of justice and liberty as we mourn the dead.

History is repeating itself in familiar ways before our eyes, and this time it is on steroids. It’s almost hard to believe we are in the middle of three simultaneous disasters, but it cannot be denied. We have a pandemic comparable to the 1918 influenza epidemic, an economic situation reminiscent of the Great Depression and racial anger and violence similar to that of the sixties. 

How we navigate through all this as individuals and as a society will determine the future. 

What can we do?

Although the heat on the streets is this week’s focus, and it seems like the coronavirus disappeared, it did not. Please stay safe and follow physical distancing guidelines. I’m asking us to continue to remain strong and hopeful despite the heartbreak and despair and the long road to mending ahead of us on all three fronts: the epidemic, the economy and racism. We are agitated and upset about all of them and the call of the moment is to find a way to stay safe and calm as we find useful ways to respond. 

Pray and find solace as much as you can. Do connect with your breath to help calm down several time a day. Support one another with acts of caring and encouragement. Think of what right action you can take and what is wise and useful to do to advance our society in the right direction. One small step at a time, one relationship at a time. Be kind to everyone. We are all trying to figure out our way through this in the best way we know how. Be open to finding new paths to remain optimistic and creative. Necessity is the mother of invention. These are times which necessitate care, kindness, change and reinvention.

Racism has been with us for too long. We are strengthening our commitment to working for justice so it is not here for much longer. 

Let’s keep our hope for humanity alive and find the good on the path to justice, health and well-being.

At times like these when it’s hard to find the words, I find more solace and meaning in prayer, meditation, nature and connecting to others. I pray for peace, justice, repair and reconciliation. 

Please stay well and reach out to me for support when you need it.

Find Your Sanctuary of Calm

Let’s talk about LOVE

Meditation, Mendful Path, Self Inquiry

More than ever before we talk about love in different ways. It seems there is more appreciation to different kinds of love and friendships, which exceed romantic love. More than ever before we are not partnered for life, we are disappointed in relationships, we divorce, we start over again and again; romantic love is not as sustained and fulfilling as we hoped it would be. It’s not as promising as the romantic fairytales we were told. Not being married, or in a committed partnership, is a growing global trend, whether by choice or by circumstances, more people don’t marry and new ways of being in loving relationships are explored. It turns out, there are many ways to be in loving relationships.

Love is a large topic. It’s hard to put our arms around topic of love, but we try; measuring love and defining it. For some love is a feeling, a felt sense beyond words, to others it is a commitment, a covenant. To some it is security, to others a joy of vulnerability. To some a fulfilled desire, while for others an fulfilled longing. 

Whatever the conditioning of our culture is, I sense that underneath it all what we want is to be in authentic relationships. We want to be ourselves and relate to others who are authentically themselves. When we are in loving relationships we want to be seen, heard, feel connected and belong. In authentic loving relationships, these four qualities are important underpinnings, usually garbed with elaborate unconscious and conscious desires and needs. 

Alain de Botton who wrote Essays in Love defines love as charitable interpretation of others’ behavior. To love is to be willing to interpret someone’s not so appealing behavior with a more benevolence reason. Loving is accepting faults; being patient and charitable in our interpretation of unappealing behaviors. 

We are bound to disappoint and be disappointed, especially with people we love and whom love us. Love is not admiration alone, although we want it to be because it would be sooooo muuuuch easier. But real life love must include compromise and tolerance of unpleasant feelings and behaviors. It calls us to be mature in loving and living with the recognition we need to tolerate ambivalence. The disparity between what we like and the things we really don’t like. We tend to spend a lot of time and energy rejecting and resisting the things we don’t want to include in the mix of love and relationships, but reality is what it is and we need to accept it. 

Staying in relationships requires skills. Love is not just a matter of feelings. It hurts when we are disappointed, but with mendful skills and sensibilities we can navigate it better. We must stay in the conversation with others and with the different triggers within us, and not run away from them and avoid them. Resisting and avoiding actually make the things we try to avoid more resistant and painful.

In Mendful Path Living we cultivate a remembering we carry in our heart, namely, the intention to mend. The mendful mindset and the intention to mend are tucked in our heart and in our consciousness to help bring us back to love and mending.  How?

I have a regular daily practice of meditation and prayer to orient me ever so strongly to mending. More and more I see how it helps usher me back from the edge of discomfort and discontent to balance and calm. It’s especially helps me respond with more understanding and care in challenging moments. Remembering all humans experience disappointments, hurts, and challenges, we prepare and support ourselves to respond more calmly and productively in stressful situations. The question is not whether we will be challenged, because we surely will, but instead we prepare and plan how we will respond mendfully. How in the moment we don’t allow our habitual reactivity to get the best of us and create more suffering and harm. And, when things get away from us sometime we mend from there. We ask for forgiveness, forgive others and make amends. 

Mendful love is how we live. One conversation, one encounter, one small mend at a time. May your love flourish in many colors and textures within you and in all your relationships, whether you are partnered or not.

 Mendful Living from Your Heart – It’s all about love!
Even disappointments, loss and heartbreaks are about love.

Retreats at Kripalu Center  in May, July, December  

MAY 15-17 MENDFUL RETREAT
Resilience After Disappointment, Loss, and Heartbreak

JULY 15-17 RELEASE, MEND, AND THRIVE FROM THE INSIDE OUT

Information about Mentoring – See Special Offer


Seeding a Soul Inspired Life

Holidays, Meditation

The time has come to seed the garden of your life with new soul inspired seeds.

Tu Bishvat (15th day in the month of Shevat) is almost here.  Under a full moon next Sunday we will celebrate Tu Bishvat – we celebrate trees and nature.  Go outside and gaze at the full moon, looking pregnant with new possibilities,  and contemplate seeding soul inspired seeds in your life. What hopes and dreams are hidden in your soul this winter? What do you sense and imagine could bloom in your life when Spring arrives? What cultivation, decisions and work do you need to do now to see  it come to fruition?

Tu Bishvat is a celebration of trees and nature. The trees are very internal this time of year. Perhaps they are too are dreaming and growing with strength. Readying themselves to burst with beauty in Spring.

Why do we take time to do inner work? Why should we sit quietly and meditate and simply make time to be? Because like trees even before the thawing and the blooming, we become alive from the inside out. Now is the time for deep inner growing; dreaming and imagining.

THE PRACTICE:

We begin by imagining the fruits we want to bring to fruition. What will you grow? Sit and become quiet to reflect on what you love; discern the desires of your heart. What is your heart’s desire?

Make time to reflect, journal, speak, draw and be still for a few minutes a day.

When you have a sense of what are your soul inspired seeds, your heart seeds, write them down. You may discover seeds you didn’t know were hidden within. You may want to make a list of them and read it over to see which are the ones with more pull. Keep the list and choose to reflect more on 2-3 of them. Attend to them. Nourish and water these seeds. Try to make time for dreaming and listening carefully to each.

Identify the necessary conditions to help your heart seeds grow and come to life. What are the approach you need to apply? What are the attitudes and actions you will take, or avoid, to support the growth?

Don’t rush. It is still winter. on Tu Bishvat the trees only begin to wake up and the sap begins to flow. Be patient and generous like a tall and strong tree. You have plenty of time to seed and germinate until Spring (Passover.) Don’t rush. Take all the time you need, but remain focused.

May your heart seeds germinate, take root and grow well. May they grow into a beautiful Spring garden and reward you with the delicious fruits and fill your life with beauty and peace. Enjoy!

I hope to see you soon at a  Retreat at Kripalu in May, July and December.

Many blessings, Rabbi Sigal