Colors on Water: A Meditation in Motion

Last November, I traveled to Costa Rica for a yoga retreat. We practiced a lot of yoga. We meditated, connected in community, ate incredible vegetarian meals, and attended enriching classes.

One of my favorite questions to ask people during an event or vacation is:
“Tell me about your favorite moment so far…”
It’s such a beautiful way to reflect on an experience. It also helps you learn what truly moves your friends and family—what they value most.

Today, I want to share one of my favorite moments from this retreat.

Our instructor, Tommy, guided us into a profound meditation. When it ended, we quietly rose and walked down to the ocean, still in silence. We sat together on the sand, watching the day slip away into the Pacific. Then, as the sun neared the horizon, we waded into the ocean—still meditating—as the sunset painted the world around us.

There were about 80 of us, and the scene reminded me of the 1998 film City of Angels, where angels gather at the coast in reverent silence. That’s exactly how it felt—silent, yet deeply connected in community.

I’ve witnessed countless coastal sunrises and sunsets—on cruise ships, sandy beaches, and balconies—but never from within the water itself. That day was different. Being fully present in meditation made it extraordinary. The push and pull of the waves against my body anchored me in the moment. The only sounds were the rhythm of the ocean and the occasional call of a bird. I was surrounded by others, yet I felt completely alone—in the best way.

The sky bloomed with vivid color, spilling onto the few clouds drifting above. The waves became dark silhouettes edged with glowing orange and purple light. Countless black pyramids rose and fell before me, their sides shimmering with the last fire of the day. It was breathtaking—alive and electric with beauty.

At 52, I was amazed to discover a whole new perspective on something so familiar. That sunset, that ocean, that stillness—it shifted something in me.

I am profoundly grateful for this experience, for the community that shared it with me, for the family and friends who encouraged me to put myself first and take this journey, and for the life that continues to gift me these small miracles.

Have you heard of The Presence Process?

The Presence Process

It’s a book by Michael Brown—but it’s so much more than just a book. It’s a process designed to help you integrate leftover emotions from the past. In this blog, I’ll explore how this process works, how I discovered it, and share some of the experiences I’ve had as I’ve begun my journey with it.

What Is the Presence Process?

This process is a journey through unintegrated emotions that we’ve been carrying with us, often without realizing how they affect our everyday lives. In The Presence Process, Michael Brown talks about seven-year cycles and explains that everything we experience is a manifestation of past emotions we haven’t yet integrated.

The core idea is that when something triggers us today, it’s actually a past, unintegrated emotion trying to get our attention so we can face it and heal it. The process itself lasts 10 weeks, though there’s some recommended pre-work and post-work. Michael advises reading the book once through before starting the process.

When you begin, you’ll sit quietly for 15 minutes twice a day, focusing on your breathing. As someone who enjoys meditation, I’ve long aimed to build a daily practice—but I’ve never consistently meditated twice a day until now. So far, this part has been the easiest for me.

Each week includes a different activating statement designed to open you to that week’s experiences. There are a couple of versions of the book, so activating statements may vary slightly. My statement this week is: “I compassionately embrace my innocence.” The most important part of the process is paying attention.

What are you feeling in your body?
What emotions are coming up?
What are you dreaming about?
What triggers you?

How I Found the Presence Process

I first heard about The Presence Process from a friend. She mentioned that Michael Brown doesn’t promote the book, trusting that it will find those who need it. He even advises against encouraging others to try the process—it’s meant to be an individual journey for those who feel called to it.

That said, I’ve found it helpful to work through the process with a friend. Having someone to talk to about triggers and emotions when they arise helps me stay grounded. It’s valuable to have someone who understands the process and can remind me that whatever comes up, the answer is within me. It’s never about the other person—they are just a messenger, as Michael would say.

I first read the book in December and formally began the process on February 17.

My Experience So Far

My experience with the process has been different from week to week. It’s fascinating to notice how seemingly unrelated triggers can carry a common emotional theme.

For most of my life, I’ve tended to push emotions deep down and avoid dealing with them. This process challenges me to sit with those feelings instead of suppressing them. It asks me to allow and integrate these emotions. I’m not sure I fully understand the concept of integration yet, but I’ve noticed a melting of the intensity of my emotional responses, as I work with them. There’s a growing sense of understanding about patterns that have shaped my life, even when they’ve appeared symbolically or subconsciously.

Final Thoughts

If you feel called to The Presence Process, it’s worth exploring. If you don’t feel drawn to it, that’s okay too. Your journey is your own. There are countless ways to heal—some are right for us, while others are meant for different paths.

I’m grateful for the variety of healing modalities that have supported me along my journey. The Presence Process is another teacher, helping me become a better version of myself each day. And ultimately, that’s my goal—to be just a little bit better today than I was yesterday.

This Moment

Time ticks away but it is all relative. Moment to moment energies shift and change. Are you aware of them? Does the passage of time really matter? Of course it does not. Because all that there truly is; is the NOW. Tuesday or Thursday matter not on a Spiritual level. This moment is what really matters. Dreaming of the future and reminiscing of the past can be very pleasant and are worthwhile if they serve to raise you vibration. If they cause you stress or anxiety then they only serve to lower your vibration. When that is the case, it is even more important to stay present. Be in this time and place. Take a moment to notice, how when you are fully rooted in the present moment, you are safe.

When will this thing be over, you want to know? I am here to tell you it does not matter. Today matters. This moment matters. What are you doing to take care of you in THIS moment? Stay fully anchored, do not let the slippage of time unground you.

Take some deep breaths and notice all that is “right” around you.

Take some deep breaths and see the beauty that is here for you.

Take some deep breaths and give thanks for all that you have and all that you are.

Channeled from one Divine soul to another.

I love you

Meditation: A Beautiful Experience

My meditation experience yesterday was so beautiful, that I would like to share it with all of you. Although I had a beautiful backdrop to begin meditation, it is still possible to do it anywhere and at anytime. There are no ideal settings or circumstances, all you need is you.

Yesterday I was blessed to have the opportunity to do my meditation on the beach. It was a beautiful day in the high 60’s and the sun was fully out. Yet it was still January and the beach was not at all crowded. I found myself a quiet spot on the sand near enough to the water to hear the waves but not so close to the action. I settled in on my soft blanket in easy pose (crisscross applesauce) and allowed my eyes to gently close.

More often than not, as I begin my meditations, my monkey mind gets busy making “to do” lists for me and will try to document the experience for a blog or journal entry. I tried to reassure the never stopping thinker, that it was okay just be quiet, but of course that was more thinking. Slowly, as the minutes slipped away, I got into the sweet spot in meditation. That spot where you notice the sights and sounds around you without judgement or a running commentary about them.

I heard steps going past me. They would start in the distance and grow in their volume as they neared. Then fade again as they went past. This is just how the thoughts that come up in meditation should be handled. It is okay to notice them but also allow them to pass. Yet, so often my mind will try to hold on to these random fingers of thought. Afraid they might slip away before they could be captured. Why is it that my ever present narrator thinks everything it has to say is so darn important to jot down. The ego is fully involved with this thinking part of me.

As I sat there with the warm sun on my back, sounds became more distinctive. I noticed them but did not attach any importance to them. The waves washing on the shore, the call of the sea gulls and the sounds of traffic on the road behind the beach; were all a part of the music I sat with. Partway into my meditation, a large family came and stood beside me. They were excited to be at the beach and chattered happily with one another. I am grateful for the buddhist monk who taught me that quiet is not necessary for meditation. He used the example that we do not get frustrated or angry with the birds who sing during our meditations. We only get that way with people because we think we can control them. I do not need quiet to meditate since this lesson. I now can allow the noises that people make as a part of the experience of being in the now, part of remaining present.

Each moment in life is perfect, if directed into only the present moment. When we live in the flow of consciousness we are happier. Meditation is a way for us to better get in touch with our true nature. Find the little moments in your life where you can be present for a few minutes and just notice. I have a future blog coming, that will talk about how one such moments occur for me without even trying.

Thank you for reading my blog today. I love you. May you find peace in everyday moments, as if by magic.

*Photo was taken by my sweet husband on New Smyrna Beach, FL.

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