Inner Reflections
December 27, 2018

The Core Value of Connection

“The most basic and powerful way to connect to another person is to listen.”
~ Rachel Naomi Remen

If you’re new to this series on Core Values, welcome! I’d like to invite you to experience each of the posts by clicking here.

Attention, Listening, Community, Friendship, Citizenship, Kinship, Relationships

Part X: Connection

In her final interview before her death Mother Teresa was asked, “What do you say when you pray?” She said, “I listen.” The interviewer then asked, “Well, what does God say?” She said, “He listens.” God knows, the greatest gift we can give is our attention.

Have you ever spent time with someone who wasn’t paying attention to the conversation? Maybe they were distracted or preoccupied. When we feel unseen or unheard, it hurts. Time is our most valuable resource so how we spend our time and who we spend it with is literally irreplaceable. We will never get our time back.

Brené Brown said, “I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.” Attending to the Core Value of Connection means taking a close look at your relationships and investing time, energy, and attention into the relationships that nourish and strengthen you. When do you feel the most connected? In which relationships do you feel seen, heard, valued, and strengthened?

Another way we experience connection is through community. Today, many of us get this need met by attending yoga or meditation classes. But when we attend a class it’s about so much more than the teacher or the type of class. It’s about the people we share it with! It’s about the community. Familiar faces bring a sense of citizenship to our experience and help elevate our accountability to practice. The community or as it’s referred to in Buddhism, the sanghais one of the three jewels or three foundations of the entire spiritual path. The Buddha even said, “admirable friendship, admirable companionship, admirable camaraderie is actually the whole of the holy life.” Connection is the whole of spiritual life.

Connection helps us to feel responsible – for ourselves and for each other. Without connection, this feeling of responsibility can fade and we may lose sight of our shared purpose and values. This is the consequence of isolation and disconnection. In the ancient Greek story of King Midas he is given one wish and is granted “the golden touch.” From that moment forward everything King Midas touched turned to gold, including food and even people. Although he had all of the power and wealth he could dream of, he could not connect with the people he loved and realized his wish was actually a curse. Your values ignite your purpose but, your purpose is meaningless without people to share it with. When something wonderful happens, or when something terribly painful happens, our first instinct is often to share. We crave connection and studies have shown that it’s key to our health.

A Light Dose of Science

According to Psychology Today social connection improves health, strengthens immunity, helps you recover from injury or illness faster, and even increases longevity. Studies show that social connection should be as much of your overall wellness routine as eating fruits and vegetables and getting exercise.

A lack of connection and a feeling of isolation is equally detrimental to your health. People who are lonely experience increased rates of depression and anxiety and a study in 2004 showed that one in four Americans doesn’t even have one close friend to confide in. This is painful and reminds me of the beautiful saying, “be kind for everyone you meet is fighting a battle.” Time and time again research has shown that human beings subjected to prolonged isolation, such as prisoners held in solitary confinement, become unstable. Children raised without human touch don’t develop normally. We need each other. And we need to actively seek out positive, supportive connections.

What Now?

Over these 10 posts you’ve explored the Core Values of Intention, Growth, Devotion, Self Care, Stability, Integrity, Creativity, Compassion, Gratitude, and finally, Connection.

Your values provide a map. When do you use a map? When you get lost and need to get back on track, when you’re stepping into new territory, and as a way to check-in and make sure you are still walking your highest path. Your Core Values are enhanced and reaffirmed by being visited time and time again. You can revisit each post to clarify areas that need further exploration or choose a single Core Value to reignite your inspiration and goals in that particular area.

Many people I speak with are craving a greater sense of kinship and express that they lack a true experience of ongoing community. I want you to know, I hear you. I am working hard to find solutions for this in the coming year. No matter where you are, know that this community is here for you.

In closing this series my promise to you is this: I hear your desire for a greater sense of connection and community and I promise in 2019 to help us all achieve a pathway forward to deepen it. Share in the comments how you’d like this community to grow and expand in 2019. I want to hear from you so that together we can co-create a community that is supportive, inspiring, and inclusive.

Yoga Practice

You can follow the outlined practice below or visit Inner Dimension TV and enjoy Day 10 of my program Journey to Yoga for a video of this practice.

Read this invocation as you begin. An invocation sets the tone for your practice and establishes intentionality.


Begin in child’s pose with your arms by your sides. Allow your eyes to close and notice your breath. Include all you have journeyed through and all you have discovered as you enter into this practice with the intention of experiencing true connection from within.


Child’s Pose (arms by sides reaching back)

Kneeling: One hand on your heart, one on your belly

Downward Facing Dog (hold 5 – 8 breaths)

Uttanasana: Interlace the hands behind head (hold 5 breaths)

Roll to Stand

Tadasana (hold 5 breaths)


Sun Salutation A: Each time you bring your hands to your heart, trace a line gently touching your thumbs to your forehead, lips, and heart (3 full rounds)


Inhale to Warrior I

Exhale to Warrior II

Inhale Straighten your front leg and parallel your feet coming into Prasarita with your legs. At the same time, lift both of your arms overhead and bring your palms to touch overhead

Exhale and drop your front arm to your front leg for a Side Stretch

Inhale and return to Prasarita with your palms connected overhead

Exhale back to Warrior II

Inhale to Reverse Warrior placing your back hand on your heart

(repeat full cycle on right and left side 3 times)

Standing Series

Downward Facing Dog

Table Top

Half Awkward Airplane (hold for 5 breaths)

Gate Pose (hold for 5 breaths)

Gate Pose Side Stretch (hold for 5 breaths)

Return to Half Awkward Airplane

Step to Plank


Malasana top of the mat (hold for 5 breaths)

From Malasana, press to stand and return to Malasana (repeat 3 times)


Tree Pose (hold for 5 breaths)

Hand to Big Toe Pose I (hold for 5 breaths)

Float to Warrior III (hold for 5 breaths)

Crescent Pose (hold for 5 breaths)

Hands to heart and spread arms open wide (repeat 3 times)



(repeat full cycle on the second side)

Closing Sequence

Seated or Kneeling: Alternate Nostril Breathing (10 rounds)

Wide Leg Forward Fold (hold for 10 breaths)

Bridge (hold for 10 breaths)



You can read through the meditation instructions below or you can enjoy a guided version of this meditation in Day 10 of my program Journey to Yoga.

Begin by closing your eyes or softly resting your gaze toward the floor….As you arrive, take a moment to settle and feel into your body. You might notice where your body touches a surface, or, you might feel the sensations in your palms or the soles of your feet…

Bring your awareness to the center of your chest, the space around your heart…You may notice your breath rising and falling in this place…You may notice the subtle beating of your heart…

Begin to imagine you are standing in the middle of a beautiful golden bubble. As you imagine yourself here, you feel supported, calm, and deeply connected.

Invite two people you love to join you in this bubble. See one person standing to your right and one person standing to your left. Feel yourself connected to these loved ones as you stand together in this golden bubble. You may even imagine that you reach out and hold each other’s hands. As you rest here for several breaths, relish the feeling of connection you experience in their presence.

Now imagine that these two people each invite two more people into the bubble. See yourself standing in the golden bubble with these six people. Maybe you know them, maybe you don’t. Rest here for several breaths.

Continue to imagine that each person who enters the bubble also gets to invite two more people into the bubble. See the people around you growing and expanding. As more and more people join the bubble you see that there are all walks of life surrounding you – men and women, young and old, people you know and people you don’t, people who like like you and people who don’t, possibly event pets or other animals. See the community within the bubble continue to grow and expand.

Consider, as this bubble grows, is there anyone you have left outside of the bubble? Is there anyone you refused to let join? Can you include this person too?

Eventually, you see that the bubble surrounds the entire world so that all people everywhere belong and are connected.

Rest here for several minutes as you allow this feeling of community and connection to nourish you from within.

Journaling Exercise

Connection occurs at the space of your heart. When you feel connected you experience harmony, joy, understanding, and peace. As you’ve learned throughout these 10 posts, the journey to deeper connection begins within. These final exercises compel you to enact the value of connection off your mat and in the world while also helping you to mindfully prepare for the new year ahead.

  1. Now that you’ve moved through 10 core values and tremendous self-inquiry, it’s time to build connection through service. Choose one act you can undertake today to give back. In yoga we call this Seva or Karma Yoga. Take time to make eye contact with someone, spend time in conversation, and give back in a way that is fueled by connection. This exercise is to truly connect, which might mean stepping outside of your comfort zone. Touching just one person is enough and can transform both of your hearts into a state of true belonging by offering your presence alone. Share your story of connection in the comments below.
  2. When do you feel the most connected? Which relationships leave you feeling seen, heard, valued, and strengthened? How can you invest more in these experiences and relationships in the coming year?
  3. What are your Intentions for 2019? Write them down. Share them in the comments below. If you need support, revisit the Core Value of Intention.
  4. How will you continue to Grow in 2019? What are your goals. Write them down. What steps will you take to achieve them? What is the specific outcome you achieve? When will you achieve each goal by? Be specific! Share them in the comments below. Remember, people who write their goals down and share them achieve their goals at an exponentially higher rather rate than people who don’t! If you need support, revisit the Core Value of Growth for clarity on setting and achieving your goals.
  5. And finally, what would you like me to share with you next? Video talks, yoga practices, audio meditations? What topics would you like to dig into? Share what you would like to see next in the comments below.

It has been an honor sharing this pilgrimage with you. Stay connected and continue to share, knowing that your practice is an inspiration to all those you interact with. Allow your practice to guide everything you’re thinking, saying, and doing.

With love and gratitude, Namaste, the Light in me bows deeply and humbly to the Light in you…