Health Journal Online

Category: Mental Health

  • Filling the Body With Light: 12 Minute Meditation

    Filling the Body With Light: 12 Minute Meditation

    Vidyamala Burch guides us through a calming body scan meditation that focuses on bringing light and ease into the body.

    This guided body scan for filling the body with light invites you to imagine a soft, soothing sensation radiating throughout your body, helping to ease any tension and cultivate a sense of relaxation. As you move through this meditation, you’ll have the opportunity to release stress and connect deeply with a feeling of inner peace, bringing lightness into your body and mind.

    A Guided Meditation for Filling the Body with Light

    1. Begin by lying down. If this is uncomfortable for any reason, then of course, adopt another posture. 
    2. Allow your awareness to settle down into the body. Take a deep breath in and then on the outbreath, give the weight up to gravity. Drop awareness into the points of contact between the body and the surface it’s resting upon. 
    3. Allow the breathing to settle and to find its own natural rhythm. Sense the swelling on the in breath and subsiding on the out breath in the whole body. 
    4. Let your awareness flow down through the body, down through the legs all the way into the toes, feeling any sensations in the toes. If you can’t feel anything for any reason, that’s fine. Just see if you can be aware of the toes of inhabiting the toes with awareness. 
    5. Imagine that the toes are filled with light, with spaciousness, with ease. Let the sense flow down into the feet, the tops, the ankles. Imagine the feet drenched in light, drenched in radiance, drenched and open in their softness.
    6. Next, allow the sense to pour up through the ankles into the lower legs. Let this quality of light of radiance overflow and pour into the knees, filling into the shape of the knees, whatever position they’re in. Visualize it pulling up and saturating the thighs, the big muscles of the thighs, the bones, the thighs full of this radiant awareness. 
    7. If you’ve got any discomfort anywhere in the legs of the feet, see if it can be soothed and softened by this quality of light and radiance. Next, envision it pouring up through the hips and the buttocks. Let the buttocks be soft, whether you’re lying down or sitting. Full of life, full of radiance. 
    8. Next, allow this quality to pour up and to fill the abdomen, the belly. Feel it deep inside the body, noticing the way the abdomen swells a little bit on the end breath and subsides on the outbreath, being careful not to force or strain, letting this be the natural breath with receptive awareness. Now allow this quality of light to pour up into the whole chest area, the ribs and the lungs filled with the rhythm of breathing. 
    9. Feel the breath expanding the face on the in breath and subsiding the face on the outbreath. Be aware of the whole front of the torso, the abdomen and the chest full of light. Allow awareness to rest in the rhythm of breathing. Expanding. Subsiding. Expanding. Subsiding. 
    10. Now allow your awareness to flow all the way down to the buttocks and the back of the body. Let this quality of light pour up into the lower back. Can you feel breathing expressing itself in the lower back in any way? Perhaps an expanding and a subsiding. Maybe the angle or the shape is changing a little bit with each in and out breath. If there’s any discomfort, see if you can let it be soothed and softened by this quality of light, radiance, and the rhythm of breathing. 
    11. Now imagine this quality pouring up through the whole back of the body, the middle back and the upper back, the length of the spine, the breadth of the back. Notice the rhythm of breathing, expressing itself in the whole back of the body. Opening, subsiding, opening, subsiding, filling the whole torso, the front, the back, the sides, the inside, the surface. Feel the soothing, gentle lights and the rhythm of breathing and the whole torso soothing any hard edges, softening any contraction. 
    12. Let this quality pour through the shoulders, all the way down to the very tips of the fingers. Envision the shoulders, the arms, the hands, the fingers all becoming drenched and saturated and light. Feel the gentle, soothing quality, letting the hands rest in gravity. Let the shoulders fall away from the midline of the body as the arms rest in gravity. 
    13. Now allow your awareness to flow up into the neck and the head. If you’re lying down, make sure you’re giving the weight of the head up to the pillow with the cushion fully. If you’re sitting, have the head poised on the top of the neck as best you can. Allow this quality of light and radiance to completely saturate the whole head, even the brain. Even the brain can rest in this quality of brightness! Feel it moving through your whole face: forehead, eyes, cheeks, nose, lips, jaw, tongue, mouth. Imagine them all full of softness, full of light. 
    14. Finally, let’s expand awareness to the whole body: the legs, the torso, the arms, neck, head, face. Rest your awareness very deeply inside this quality of the whole body being filled with light, filled with ease, or the possibility of ease, and breathing. Any hard edges, any contraction soothed and eased by breath by light, by this quality of resting here moment by moment. 
    15. As we begin to prepare to bring this meditation to a close, see how it feels to form an intention to take this quality with you into your day, if you’re doing this during the day, or into your sleep, if you’re doing it in the evening. This quality of rest is light, brightness, and softness. When it comes time to move, do it gently and carefully as you prepare to engage with whatever you’re going to do next. Thank you so much for practicing with me today. 



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  • How Leaders Build Trust at Work Through Authenticity

    How Leaders Build Trust at Work Through Authenticity

    How much trust does your organization experience? That’s the first question I ask when I do a culture assessment with the businesses I serve. Trust is the essential ingredient and foundation for all relationships and businesses. Unless leaders build trust, they can’t build anything that will succeed for the long term, and any kind of organizational change will be seriously challenged.

    Organizational scholars define trust as our willingness to be vulnerable to the actions of others because we believe they have good intentions and will behave well toward us. In other words, we let others have power over us because we don’t think they’ll hurt us; we think they’ll help us and have our backs. When the trust level is high within coworker relationships, it corresponds to trusting the company that employs us, and we feel confident it won’t deceive us or abuse its relationship with us. 

    But what are the mechanics of this? How do we trust? In order to trust someone, especially someone who is unfamiliar to us—which means we haven’t had the opportunity to develop trust yet—our brains build a model of what the person is likely to do and why. And there’s a lot going on beneath the surface; we use both mindfulness and empathy during every collaborative endeavor. This means both people in an interaction are always assessing, Should I trust you? How much do you trust me? Some of us are innately trusting, naturally seeking positive intent and putting we, before me. But in my experience, trust is earned. This is why it matters that we as leaders build trust with those we lead. It is not wise to trust someone blindly until you have vetted that they are, in fact, trustworthy.  

    Trust and Safety Requires Nurturing

    The level of trust in an organization is influenced by how much psychological safety exists. Do people feel safe voicing their honest opinions? Do they believe that any criticism aimed their way will be fair and that their response to it will be heard? Teams that enjoy high trust levels have been shown to be more creative and to come to decisions faster. They’re higher performing teams because they’re willing to admit mistakes and to call out problems and challenges and ask for help. If two teams are equally smart, why would a more trusting team be more productive than a less trusting one? Because they iterate faster. They learn faster. And why do they do that? Because they trust each other to be honest and point out the things they’re discovering in real time. A foundation of safety helps these team members understand and develop those discoveries quickly, collaborate smoothly, and cocreate with flow. 

    In the workplace, trust is highly influenced by leadership because leaders model the behaviors others will follow. When leaders lead with fear and dominance, trust and safety suffer in the long run. A boss who berates, threatens, or punishes you will affect your performance and ability to speak up authentically as you focus your attention on self-protection. This leads to feelings of “learned helplessness” as employees avoid the boss and/or remain as invisible as they can by doing the minimum. And face it: this kind of leadership behavior hurts, to the point of inflicting trauma. 

    Humans experience social rejection and social pain in the brain’s pain matrix for longer than they experience physical pain. Research in neuroscience has shown this. We are wired to connect and belong. If we lack the trust and safety that are essential to belonging, we feel that our very survival is threatened, which prolongs our suffering. To turn this around, we can consciously and actively work to create greater belonging using conscious leadership techniques at work and in the world. Belonging means belonging to yourself, as well as being connected to a purpose larger than yourself. 

    Authenticity In Action 

    Being authentic is one of the fastest ways to create psychological safety in the workplace.  

    Psychological safety is the sense that we can share our feelings, beliefs, and experiences openly with others at work without fear of reprimand, losing status, or punishment. Studies on psychological safety conducted in collaboration between Google and the Massachusetts Institute of Technology (MIT) found it to be one of the most important factors in creating successful teams and thus high performing, innovative organizations. This insight is the result of almost 30 years of research by Amy Edmondson. Psychological safety supports moderate risk taking, speaking your mind, creativity, and most importantly trust. In my work with teams and senior leaders, I assess the psychological safety of the individual leader, the team and the culture first.

    Before leaders build trust through being courageous in our interactions with others, we need the courage to understand ourselves and what’s important to us. Try out this practice that focuses on cultivating this understanding. 

    A Mindful Practice to Deepen Your Inner Trust

    Find a quiet space if you can and take out a journal. Take a minute or two to breathe and tap into your center. Now think of a recent experience you had with a partner, friend, family member, or coworker where you wanted to be authentic, but weren’t. Imagine pausing at the height of this interaction and asking yourself the following questions:

    • What am I afraid would happen if I shared my thoughts and feelings with this person right now?
    • How will I feel if I don’t share them?
    • If I weren’t afraid, what would I most want to say to this person right now?
    • How can I be even more open and vulnerable?

    Cultivating Trust with Your Teams at Work

    As leaders and managers, it’s important that we’re the first ones to model how to be authentic in the workplace. Josh Tetrick, cofounder and CEO of Eat Just, Inc., and I talked about his process of hiring for resilience and developing a resilient culture by leading with authenticity. First and foremost, Josh makes it clear in his communications what he cares about most. Eat Just’s mission is to increase the consumption of plant-based foods, to reduce animal maltreatment and forest degradation. Josh has found that the more confident he is in his mission and who he is, the more vulnerable and humble he can be when he makes mistakes. 

    He now recognizes that when Eat Just was just starting, he projected more self-assurance—to the point of arrogance—than he really felt because he wanted to sound more confident than he really was. But as he’s stepped into leading, he’s learned that he’s good at some things and not so good at others, and he knows and accepts that. This frees him from feeling the need to overcompensate and allows him to be his authentic self.

    Josh let me in on some of the things he says when interviewing new hires: “This is the kind of company we are—this is the mission. If you gave me a 100% chance to get bought by an investor or a 20% chance to stay in the ring and get closer to achieving our mission, I’d choose the 20% probability.” 

    Then he tells potential new hires he wants them to ask themselves if they’re willing to get gritty, step into the unknown, and stay focused on that mission for the long haul. Sharing his truth upfront in this way weeds out people who aren’t the greatest fit for the culture. Josh takes the same approach with investors. 

    Josh also asks job candidates questions that are designed to assess their resilience, because he’s found that those who are the best fit for his company are inherently resilient. Josh offers a great example of how leaders build trust by cultivating a strong inner game of authenticity and sharing your truth and confidence as a leader on the outside. 

    Leading from authenticity sometimes means leading from vulnerability. According to Brené Brown, vulnerability entails uncertainty, risk, and emotional exposure. As a leader, you have the opportunity to create conditions that support naming the fears that come up around being vulnerable. Once they’re named, you can get past fear to the place where courage arises and encourage more confidence, teamwork, and connection.

    4 Questions to Foster Your Authentic Self 

    When we fear that we can’t think and act as we truly are, we put parts of ourselves on hold. Here’s how we can begin to let go of expectations and pressures and tend to our wants and needs with kindness. Read More 

    • Carley Hauck
    • October 12, 2016
    Why Vulnerability is Your Superpower 

    Dr. Michael Gervais speaks with author and researcher Dr. Brené Brown about the relationship between vulnerability and courage, and what it takes to show up even when you can’t control the outcome. Read More 

    • Mindful Staff
    • November 20, 2018



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  • 12 Minute Meditation for Noticing What’s Present and What Isn’t

    12 Minute Meditation for Noticing What’s Present and What Isn’t

    Explore this mediation inspired by the Japanese concept of ma, which refers to “the spaces between everything.”

    Today’s practice offers a unique approach to training our attention and invites us to explore the empty spaces that exist all around us and inside us. 

    For instance, we might think of the space between the plants in the garden, or between the notes in a song. It can also be emotional space, like the silences in a conversation. Or the little gaps between our thoughts and emotions. 

    Often, we don’t even notice these empty spaces—but bringing our awareness to them can reveal new meaning and beauty. By exploring the space in-between through this mindfulness practice, we also enhance our creativity, noticing skills, and awareness. 

    A Guided Meditation for Noticing What’s Present and What Isn’t

    1. This practice is inspired by the Japanese notion of Ma, the idea of examining that space that exists between everything that’s not actually empty, but is full of potential. 
    2. Start by finding a comfortable posture. When you’re ready, you can simply begin to lower or close your eyes, whichever is most comfortable for you.
    3. Now, bring awareness to your breath. Watch and feel the rise and fall of the inhale and exhale. Then, tune also to the spaces between. What is the moment when the exhale finishes before it turns into the inhale? Or the inhale turns into the exhale? Allow your awareness to rest in the stillness between your breaths. 
    4. Next, turn your attention to your heartbeat, your pulse. See if you can find that in your body, the sensations or sounds of your heartbeat, and the spaces between each heartbeat.
    5. Whether you’re sitting or laying down, notice now spaces where your body makes contact with the world. What’s behind or underneath you? Feel where your skin makes contact with your clothing, and tune your awareness to these sensations and the spaces between. 
    6. Scanning through your body, notice sensations as you might in a body scan, deeper in your body. See if you can pick up on the spaces between, where you notice almost no sensation, or between sensations in space or in time. 
    7. Shifting to your other senses now, just listen and notice the sounds around you. Near or far, left or right. Notice all the sounds, and the sounds even within sounds, as well as the spaces and the silences between the sounds. Tune into smells and tastes as you breathe, noticing where these land and the spaces between. 
    8. Allow your eyes to open and be aware of when they go from closed to open. Holding your eyes steady, just notice what you see around you and within your field of vision. Furniture or other objects in the space around you. The shapes of all the objects in your field of vision, as well as shapes and sizes of the spaces in between. Beyond the objects, see the walls, the corners where walls come together. Rooms and the spaces between them. Is there perhaps something new you’ve never noticed before? When does light become shadow? Colors and hues—when does one color become the next? Continue to notice these and other spaces between in the physical space around you.
    9. You can also explore your own mind, your own experience of the space between thoughts, emotions, memories in your mind. Rest there when you find it. Explore what’s happening, what could be happening, the potential in all of these spaces between. Continue here for the next few moments.
    10. As you continue with the rest of your day, keep staying attuned to spaces between. Between inside and outside. The shapes between the clouds or the stars in the night sky. The lull between the waves of the ocean. Stillness between the raindrops. Space between you and other people, physical and emotional. Between a joke and a laugh, a question and an answer. Between waking and opening your eyes. Continue to seek out, explore, and rest in all of these spaces between and see if your perspective doesn’t slowly begin to shift on the world around you, and the world inside of you. 

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  • A 12-Minute Meditation to Connect with What Matters Most to You

    A 12-Minute Meditation to Connect with What Matters Most to You

    This week, Carley Hauck invites us to look within ourselves to affirm what it is that we love most, and to align with our values.

    By connecting with our heart and remembering who and what we love, we also get to connect with our inner caring, protective instinct. This compassionate part of ourselves provides the motivation to choose beneficial actions, not just one time but over the days, weeks, and months of our lives.

    This beautiful practice offers the start of a journey toward living our compassionate values in a deeper way, serving both ourselves and others in the process. We ask: When I love what I love, how might that support the greater good?

    A Guided Meditation to Connect with What Matters Most to You

    1. Begin by sitting comfortably. Notice your feet on the floor, and sit up tall, yet in a gentle posture. Bring your shoulders back and down, moving your neck side to side so that you can really allow yourself to let go of tension, or tightness, and come back into the body.
    2. Breathe gently in and out of your heart. If it feels comfortable for you, you can place a hand on your heart. Or simply just notice the sensation of energy around your heart as you breathe in, as you breathe out.  
    3. Feeling this connection to your heart, start to name silently to yourself things that you love. It might sound like this: I love, I love, I love. Notice what flows easily when you think of things that you love. Continue this process, noticing all the things that arise and pass. 
    4. Out of all of these things that you love, what do you love so deeply that you would fight to protect it? There may be many things, but for this exercise right now, just choose one. Notice how that answer feels in your body. Is there this strong inner knowing, and where does that live in your body? Maybe it’s in your heart. Or your belly. Or your hands. Or your feet. Or it could even just be this coursing all through your body, this very strong sense of, “Yes, this is what really matters to me.” 
    5. Now begin to feel these physical sensations extend outwards into love and compassion, with your commitment to protect what you love. See if you can feel that energy extending out from your body, almost as if there is a light that is emanating from this commitment, the deeper knowing.
    6. Now, how could you align greater action around what you love in your life? Take a moment and notice what arises, letting go of any judgmentsHow could I put more action into my life around what I really love? 
    7. Now allow yourself to envision: What does this look like to engage in this action on a monthly basis? A weekly basis? This isn’t some extra thing on your to do list. This is coming from a deeper sense of what matters, a deeper sense of motivation. What can you commit to today as your first step? How might you loving what you love support the greater good? How does this benefit others?
    8. As the first step towards aligning and acting on your heartfelt commitment, it is important to name what your commitment is. Try saying, “I am committing to…” and see what arises. Think of it on a monthly basis, a weekly basis, a daily basis. What action steps are you committing to that align with this deeper truth of what really matters? 
    9. Now, I invite you to share these commitments with two other people in your life. Who are these people? Notice who comes to mind that you feel excited to share this with. When we are witnessed in our commitments, we have a sense of support and accountability to follow through on our actions.
    10. Open your eyes when you feel ready. Start to wiggle fingers and toes, doing some movement in your chair. Before moving into your next activity, take a couple of minutes, maybe even ten, and write down what arose in this exercise. What are you committing to? What action steps are you taking? Who are you sharing your commitments with? Be the light and shine the light. 

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  • Mountain-Climbing Mindfulness: The Power of 10 Deep Breaths

    Mountain-Climbing Mindfulness: The Power of 10 Deep Breaths

    For the past four decades, I’d gazed out of my grandparents’ home window at the Criou mountain. It stands majestically, a proud presence towering over the valley—a real landmark for hikers, birds, and paragliders.

    Nestled in the French Alps, amidst renowned summits and tales of nighttime expeditions with crampons and ice picks, the Criou may not fit the typical alpine mountain archetype. Nevertheless, in this part of France, she reigns as a true queen, and most of my memories with my grandparents feature glimpses of her.

    Yet, over those fortyish years, somehow I’d never climbed the Criou.

    Let’s rewind for a moment. Here’s some context: I am French-American, born and raised in San Francisco, yet I’ve spent every summer since birth with my grandparents in a quaint alpine village in Haute-Savoie. It’s indeed a privilege to shuttle between these two gems.

    Moreover, spending time with my grandparents was always incredibly enriching, as their lives and stories could easily inspire books and movies. My grandfather, a true local legend, not only survived a work camp in Austria during World War II but also played diverse roles post-war. He became the 11th guide on the “French national high mountain guide registry,” directed alpine centers, created the local radio station, and relished conversation—a crucial aspect of his personality. At heart, he was a teacher and an exceptional storyteller. He would often declare, “Watch this, I’m going to talk for 45 minutes, and no one is going to interrupt me.” Then, he’d launch into captivating discussions about how he’d worked to democratize access to the mountains, on ski expeditions and rescue parties. He’d weave together a myriad of facts, and he was right—no one interrupted him.

    My summers in the Alps left an indelible mark on me. Growing up hearing stories about summiting peaks, rescuing people in snowstorms, or casually beating the Austrian ski team in Chamonix, it’s no surprise I fell in love with someone who appreciated high-intensity nature moments. One of my greatest joys is that my husband spent significant time with my grandfather before he passed away at the age of 90.

    Despite my grandfather’s mountain escapades stealing the spotlight with tales of skiing,
    mountain climbing, hiking, rescues, and community living, none of his stories involved the Criou. To him, it was a mountain of little interest, home to only a few snakes and cows. So, even though it was ever-present in our gaze, I relegated it to a somewhat lower position in my mental mountain hierarchy—until my husband came into the picture.

    Embracing the Adventure

    We got together when I was 25, and for the next 15 years, whenever we were in France, I’d hear my husband leave at 5 a.m. to hike to the top of the Criou. It would take him anywhere from five to seven hours, and he always returned exhausted and exhilarated, usually after trying to beat his best time.

    Strangely, for years, I never even considered accompanying him, which is slightly out of character because I also love hiking and the outdoors. Maybe it was the 5 a.m. wake-up call (I’m just not a morning person) or some strange leftover notion that the Criou wasn’t a good enough peak to bag. Whatever the case, it wasn’t until we moved to the French village of Samoëns in the summer of 2019 that I decided to go for it.

    That year, we’d taken a sabbatical from our teaching jobs in San Francisco and moved our family to my grandparents’ home to live with my mom. My grandparents had both passed away, but my mom inherited their home, and it continued to be our summer escape from the fog.

    At the end of that summer, we decided to hike to the top of the mountain during the first day of the new school year. Our plan: We’d drop the girls off, and then do a roundtrip hike before swooping them up for their chocolate croissant goûter. Already, I liked that it wasn’t starting at 5 a.m. and that it was ending with pastries.

    So, we dropped them off for their first day at the small village school and drove to the base of the Criou. All of this was totally new to me, but my husband had already done it several times. I didn’t question anything that much because we’ve gone on countless hikes together and I really wasn’t expecting anything out of the ordinary. Oh, how wrong one can be.

    I really wasn’t expecting anything out of the ordinary. Oh, how wrong one can be.

    For the next two-plus hours, we zigzagged on a path in the forest, climbing steadily, our heads covered by so many trees. One hour into it, I was starting to wonder about the trail, and when we might finally emerge from this tree-covered situation. Two hours into the hike later, I was quite relieved by a change in scenery.

    So far, this hike was leaving much to be desired, but as we emerged above the tree line, I stopped in my tracks. The view was glorious, overlooking the entire valley, with Switzerland and Italy a stone’s throw away. We were so high up, and could see so far. It was stunning to stand there above the trees, the sun streaming down, and to be at eye level with some hawks.

    Plus, there were a couple of paragliders in the air, and I later found out that one of them was Tom Cruise! (Yes, we were on a mountain with Tom Cruise. How many people can say that?) While he was prepping stunt scenes for the next Mission Impossible movie, we were just trying to make it to the top by foot. Everyone’s on their own journey.

    For the next 30 minutes, I was in pure bliss. We traversed in the grass, passed by cows, and ran into a few other people, all the while overlooking villages and seeing the paragliders go down and then get helicoptered back up. It was all amazing, as well as peaceful, sunny, and relaxing. I felt proud of having slogged it uphill under a canopy of trees and was enjoying the reward of the views, thinking we just had a little bit longer to go before reaching the giant cross at the peak.

    But then, at the last section of the hike—the final 35 minutes—the trail became more vertical than horizontal. Though I considered myself in good shape, I was astounded at how hard it was.

    A Grandmother’s Wisdom

    As we started our ascent, this is where I slowly began to crumble, shrinking into a smaller and smaller version of myself with each step. Meanwhile, my husband, who hikes more than I do, was pulling ahead, and the gap between us was widening.

    Were blisters popping up? I don’t really know, because I couldn’t concentrate on anything other than barely putting one foot in front of the other, which I was doing an awful job at. My usual go-to techniques of meditation and breathwork, which typically keep me calm during tough moments, completely failed me. Suddenly, my entire body was in total freak-out mode and I was shutting down. Just me, having a mental breakdown on top of a mountain.

    With 15 minutes left to the top, I stopped. More like, I grunted, then angrily plopped down. I couldn’t believe how hard it was: to lift my foot and place it down again, to keep breathing, and to do it alone, because my husband was already at the top.

    I had a private tantrum, cursing the Criou, my husband for abandoning me, and myself for not being strong enough to make it. As I sat there, I made the decision to not continue, to stay where I was sitting and wait for him to come back down. I refused to go on any longer. Like I said, I was having a real private tantrum.

    That is, until I heard something that made me turn my head. And there she was, a grandmother, walking past me with her adult son. She paused, smiled, shared how they were from Nepal and loved living in the French alps. And then she continued on her way.

    I looked at this old woman, with her kind face, deeply wrinkled eyes, her very slow but steady gait, and felt a moment of gratitude for this reminder to appreciate the present. Watching her pass me as she continued to climb up the mountain inspired me to stand back up. This wasn’t a race; I could do this, and I would be proud of finishing this journey with my partner.

    With each breath, I felt my shoulders unwind, my frustration subside, and my mood lift.

    Her gentleness and perseverance reminded me of my own grandparents. I was raised on their stories about their upbringing, the hardships they’d endured during World War II, and the hope and joy they’d found by choosing a life filled with exercise, connection, and education in the mountains. They had worked hard to create the life of their dreams, which involved sharing their passion for a mindful way of life with others, and watching this grandmother reminded me so much of them. I wanted to be like them, like her!

    So, I closed my eyes and pictured my favorite bedroom in my grandparents’ chalet, where I could see the Criou through the window. I took ten long, deep breaths, inhaling deeply through my nose and exhaling slowly through my mouth. With each breath, I felt my shoulders unwind, my frustration subside, and my mood lift. I don’t know why I couldn’t do this before on my own, but something about seeing this grandmother on the mountain gave me the mental strength I needed to dig deep.

    Feeling stronger, I stood up and followed in her footsteps, and made it to the top, where my husband was waiting, with his hand outstretched, holding a huge ham-and-cheese baguette sandwich for me. Was this heaven?

    Finding Peace at the Peak

    As I sat there next to him, feeling like I was at the top of the world, I took a moment to acknowledge what had just happened inside of me, in the hopes that the next time I was doing something hard and felt like I couldn’t handle it anymore, I would recall that beautiful smiling grandmother and hit the pause button. I’d been so impatient to be at the top already, I nearly forgot to breathe through hard things, to try and find peace in the present moment, and to sometimes just slow down.

    I’ve never hiked the Criou again, but that day remains forever etched into my mind as a beautiful life lesson that I can embrace the adventure of life, try new things, test myself, and keep going. Taking 10 long, slow deep breaths is what helped change the energy in my body that day and gave me the extra push to keep going.

    Since then, I’ve rededicated myself to my meditation and breathwork practice. That moment on the mountain transformed me into someone who meditates twice daily, breathes intentionally throughout the day, and even teaches these techniques to both kids and adults. I look forward to facing the Criou again someday, with a huge ham-and-cheese sandwich by my side. Fingers crossed that Tom Cruise might be there too.



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  • A New Chapter in Mindfulness: Relaunching Mindful Magazine

    A New Chapter in Mindfulness: Relaunching Mindful Magazine

    Re-introducing a revitalized version of the Mindful magazine you know and love, plus new subscription tiers to serve you wherever you are on your well-being journey.

    This article is independently researched and written by the Mindful editors. However, we may earn revenue or commission if you purchase via links included.

    As many of our long-time community members know, the print magazine was the heart of Mindful when our organization was founded back in 2011 and it continued that way for over a decade. Our heartful team ensured every issue was packed with insights from the world’s leading experts, the latest in the science of mindfulness, and in-depth reporting on the waves the movement was making in the broader culture. Then, in 2023, like so many other print publications in the modern media landscape, we were faced with the difficult decision to stop publishing. Well, the whole team at Mindful is thrilled to announce that it’s back. We’re relaunching Mindful magazine—and it’s all thanks to you, our loyal audience.

    We’re relaunching Mindful magazine—and it’s all thanks to you, our loyal audience.

    We heard you when you said that you missed receiving your new issue of Mindful magazine in the mail. We heard you when you said you valued the tactical experience of sitting down with a physical copy, deepening your mindfulness practice and self-growth journey away from screens. We heard you when you said you kept your old issues to return to again and again; to pass along to loved ones once you finished; and to share the rich resources in each book.

    Your unwavering support and love of Mindful magazine is the reason it’s making a comeback—and we can’t wait to share what we have in the works. We’re filled with gratitude for our incredible mindfulness community, and so excited to bring you a fresh, revitalized edition of the magazine.

    The next issue of Mindful magazine will be the 2025 annual edition and it will be bigger than any issue we’ve created before. You can expect an even greater abundance of all-new stories, science, and wisdom from renowned meditation teachers and experts. Plus, you’ll get access to a brand-new collection of guided meditations and other digital goodies to nurture your practice and enhance well-being in every area of your life. 

    To stay up to date on this new chapter, sign up below to receive updates about pre-orders for the magazine, exclusive offers, and more. The presale begins October 1st, 2024 and you won’t want to miss it!

    We’re Expanding Our Subscription Options!

    Every person’s relationship to mindfulness is unique, and we’re expanding our range of digital and print subscription options to be more flexible and better serve the support and inspiration you need for your well-being journey. 

    Coming October 1st, 2024, our new subscription levels will span digital and print options, as well as the Mindful Premium membership: a fully comprehensive offering that features digital and print, plus unlimited access to our full range of Mindful online courses, taught by expert teachers.

    Get on our exclusive list to learn more about these upcoming opportunities to experience more Mindful — just sign up below!



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  • 5 Minutes of Mindfulness Brings Real Benefits, According to Science

    5 Minutes of Mindfulness Brings Real Benefits, According to Science

    While on a mindfulness retreat, Eli Susman, a PhD Candidate in psychology at the University of California (UC) Berkeley, was surprised by the day’s schedule. The emphasis at Plum Village—the monastery of Zen Master Thich Nhat Hanh—is on mindful living, which is different from other retreat centers that include long periods of sitting meditation. 

    As the days went by, Susman felt a growing desire for a more formal practice and decided to sit in meditation under a tree. Before he knew it, three hours had passed.

    Relaying this to a friend (and monk) later that day in the monastery’s tea house, the monk’s eyes widened and then he smiled. “How about three breaths?” he asked Susman. “That’s all you need to tune into the present moment.”

    “That really struck me,” says Susman. “What if that’s really enough to make a difference in people’s lives?”

    When it came time to launch his PhD research program, Susman decided to explore the idea of short practices, or “micropractices.” These brief interventions are designed to use the most potent elements of a practice to meet the needs of people in less time and at a lower cost. “Some of the biggest barriers to engaging with, and benefiting from, contemplative practices are developing the habit of doing it, and also having the time to do it,” he says.

    Evidence suggests that when it comes to meditation, short bursts may be just as beneficial as longer stretches. One randomized controlled trial found that four shorter 5-minute mindfulness practices were just as effective as four 20-minute practices in improving depression, anxiety, and stress. Another trial found that more frequent daily life mindfulness practice (being mindful during normal activities such as exercising, working, or doing household chores) helped to buffer ongoing stress.

    Love Thyself (in 20 seconds a day)

    Susman was keen to investigate a micropractice of self-compassionate touch, an aspect of mindful living that he believed could have a significant impact on mental health. Evidence has shown that self-compassionate touch can lower salivary cortisol levels (a measure of stress in the body) and may be as effective as receiving a hug from another person.

    In his study, Susman’s team included 135 undergraduate students and randomly assigned them to two groups. The first group was taught by video to practice self-compassionate touch for 20 seconds a day. This usually involved placing a hand on the heart space and another hand over the belly, followed by thinking kind, compassionate thoughts toward oneself.

    “But they were also told they could use other forms of touch,” says Susman. “What was most important was that the method of touch supported them in feeling compassionately toward themselves.”

    The second group followed the same video procedures, except the students were given different instructions that involved a finger-tapping exercise and were not told to use self-compassionate thoughts.

    For the average college student who participated in the study, Susman found no differences between the intervention and control groups on measures for self-compassion, growth mindset, positive affect (the scientific term for ‘feeling good’), perceived stress, and mental health issues.

    “If you meditate five minutes a day, every day, it’s a lot better than meditating half an hour once a week.” -Natalie Karneef, meditation teacher

    However, among those who practiced the intervention daily (38%), the researchers found greater improvements in self-compassion, stress, and mental health relative to those assigned to the control group.

    The team was very surprised by the size of the effect, which was comparable to outcomes from other trials that studied time-intensive interventions. Susman points out that short practice times do add up over weeks or months.

    Why You Should Try a Mindful “Micropractice”

    This finding ties in with the philosophy of “marginal gains,” often used in high-performance sports or business. The idea is that tiny margins of improvement in every step of the process can lead to larger gains over time. One meta-analysis of over 200 trials of mindfulness-based programs found that there was no evidence that larger doses are more helpful than smaller doses—it was greater frequency and consistency that appeared to provide better benefits.

    Certified meditation teacher Natalie Karneef agrees with this. “I think just pausing and coming out of the hamster wheel that most of us are on during the day is a really good practice,” she says. “If you meditate five minutes a day, every day, it’s a lot better than meditating half an hour once a week.”

    Karneef also feels that the compassion element of mindful living often gets left behind in a culture that she says is very uncompassionate. “The way that mindfulness is sometimes taught is a bit like a sport or a discipline. You can focus or still your mind but without compassion, it turns into another thing we’re trying to excel at,” she says.

    “Meditation is not a solution for capitalism,” adds Karneef. If it’s too difficult to quiet the mind for 20 minutes a day, Karneef says this is not an individual issue that should be individually solved. “That’s a structural and systemic issue that we need to recognize as a bigger problem.”

    Mindfulness alone, at any length of practice, is not necessarily recommended as a sole solution for more serious mental health issues. “Brushing your teeth is not a replacement for seeing the dentist, and doing micropractices wouldn’t replace getting more comprehensive mental health support,” says Susman.

    Both Susman and Karneef point out that meditation and self-compassion are challenging for many people because of the nature of modern life. It may be unrealistic to expect that we can counter the onslaught of information and activity we face each day with any amount of sitting meditation practice, which is why regularity is key.

    “Every length and type of practice is important—I really believe that,” says Karneef.



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  • 11-Minute Breathing Practice for Awareness

    11-Minute Breathing Practice for Awareness

    Susan Kaiser-Greenland guides us through one of the oldest meditation practices called “Sit and Know You’re Sitting.”

    One of the oldest meditation practices is also one of the simplest: Sit, and know you’re sitting. Let’s give this simple breathing practice for awareness a try:

    1. Get comfortable, with your back straight. Close your eyes and relax. Gently move your attention away from what you’re thinking to the sensations in your forehead and around your eyes. Soften and let go of any tension. Smile a little and soften your jaw. Let your shoulders feel heavy and drop away from your neck. Relax your upper arms, your lower arms, your hands, your fingers.

    2. Relax into your breath. Place one hand over your heart. Let your shoulders drop even more. Feel your breath move your hand up, then down, up down, up down. Now move your hand to your belly, soften, let go and relax. Breathing in, know you’re breathing in. Breathing out, know you’re breathing out. Let your hands rest easy on your lap and let go of any tension in your upper legs. Soften your knees, soften your lower legs, let your feet feel heavy and sink into the ground.

    3. Notice the feeling of breathing. Notice how your body feels as you relax and drop. The part of your mind that is noticing—that’s awareness. It’s nothing special. You don’t need to look for it. You don’t need to do anything at all. Awareness is always here. Settle in and stay with your breathing for a few moments. Trust that your breath will find a natural rhythm. Trust that awareness is always here. Breathing in, know you’re breathing in. Breathing out, know you’re breathing out.

    The part of your mind that is noticing—that’s awareness.

    4. If your mind gets busy, don’t worry, that’s what it’s designed to do. To steady your attention silently, say “in” when you breathe in, silently say “out” when you breathe out. Thoughts, images, and sensations, they’ll come and go. The goal is to notice them without thinking about them. Don’t try to stop them. Don’t try to make them go away. Don’t try to change them, they’ll change on their own. No need to reflect on them now. There’s plenty of time to do that later. No need to add anything to your experience in this breathing practice for awareness. Just stay with it, when sounds appear, hear them, when sensations appear, feel them, when thoughts and images come to mind, notice them. That’s how we sit and know we’re sitting.

    5. Watch what’s happening in your mind and body the way you’d watch a movie or a TV show. The storyline will twist and turn, threads of the plot will pass by, something new will emerge. You don’t need to look for this show, just settle in, relax, and it will come to you. Notice how those thoughts and sensations and images, they don’t have much heft, like the plot in a movie there’s no real substance to them. Nothing substantial to dig into or to hook onto, nothing to shut down, to push away, or to change.

    6. You don’t need to do anything at all. Let go and settle back, relax your mind, smile a little bit, sit and know you’re sitting. Before we close, take a moment to notice the ever-changing, always connected web of causes and conditions that lead to this and every single moment. If someone comes to mind who has been helpful, silently say thanks.

    Never Miss a Meditation

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  • Encourage Deep Breathing With A Guided Meditation

    Encourage Deep Breathing With A Guided Meditation

    Explore this introduction to belly breathing to help you relax and reduce stress.

    What is Belly Breathing?

    Encourage deep breathing with belly breathing, you simply take long, conscious breaths. Ideally you breathe in for a count of three and breathe out for a count of five. Repeating this cycle will trigger the relaxation response—it’s the opposite of the fight-or-flight stress response in that you engage the nervous system to tell your body to relax and your mind to be at ease.

    Two Basic Belly Breathing Tips

    1. Breathe deeply. When you breathe deeply, your diaphragm at the base of your lungs pushes your belly out. This is belly breathing and is a natural way to breathe—you can see babies doing it.

    2. As you exhale, gently press on your belly. As you breathe in, encourage your belly to expand, and as you breathe out, allow your belly to contract. You could even gently push your belly in with your hand when you breathe out to help you to do this, if it doesn’t come naturally to you.

    Check Your Stress Levels with This Belly Breathing Practice

    If the hand on your chest is moving but not your belly, you’re breathing in a shallow way.

    1. Begin by finding a quiet place to sit or lie down. If practicing for the first time, lying down may make it easier for you to understand what barely breathing actually feels like. Remember that belly breathing is a natural way of breathing. If you look at a baby or young child, you’ll see that their belly seems to naturally expand and contract slowly and smoothly as they breathe in and out.
    2. Once you’re settled and comfortable, place one palm gently around the area of your navel and the other palm on your chest. Continue to breathe normally, and just watch the movements of your hands. Does the hand on your belly move as you breathe in and out? And what about the hand on your chest? Which one moves the most, the hand on your belly or the hand on your chest?
    3. If the hand on your chest is moving but not your belly, you’re breathing in a shallow way. By learning belly breathing, you’re likely to feel more relaxed and have more energy, and your body will be fed with more fresh oxygen
    4. Keeping your hands on your belly and chest, begin by imagining there’s a balloon in your belly. When you breathe in, you’re inflating that balloon and when you breathe out, that balloon deflates. Now breathe in so that you fill the imaginary balloon in your belly as much as possible.
    5. Hold your breath for about two seconds. And then breathe out slowly and smoothly as you can, using your mouth as if you’re blowing through a straw. Now let your breath be normal and natural again.
    6. Notice how you feel. That was one belly breath. It was more exaggerated than an actual belly breath, but this technique helps to engage your relaxation response, making you counteract your feelings of stress. Just one breath in this way can help me to find some relaxation when you’re feeling tense, and you can do it at any time, wherever you are.
    7. Now you can experiment with counting as you do belly breath. If you want, on your next breath, breathe deeply and smoothly, expanding your belly as you slowly count to four. One, two, three, four. Hold for a count to one, two.
    8. And now slowly exhale to count six. One, two, three, four, five, six. And now breathe as you normally do. Notice how you feel this time, by extending the amount of time you breathe out compared to breathing in.
    9. Encourage your body to relax and your mind to calm. Your breath has a direct link to the systems in your body that make you feel relaxed. By doing belly breaths you send signals to your body that it is safe for you to feel relaxed and at ease. Your blood pressure goes down, your muscles relax and you can think in a more creative and holistic way. You can enhance the experience by bringing the attitudes of kindfulness into the experience, by really feeling the sensations of your breathing.
    10. Let the warmth of your hand against your belly represent a friendly, caring support. Allow yourself permission to be kind to yourself and not force anything too much.
    11. Now when you’re ready, try counting four belly breaths in a row. One, two, three, four hold one, two.
    12. And breathe out. Two, three, four, five, six, rest one, two. Belly breath in. One, two, three, four, hold one, two and breathe out again. Two, three, four, five, six.
    13. Do the last two belly breaths on your own, using a pace that feels right for you. Notice how you feel now, consider how relaxed you feel. Are you more or less relaxed than when you started? If you’re less relaxed, don’t worry about it too much. You’re just starting to learn this new technique.

    Use a few belly breaths any time you feel excessively stressed, to make you feel more calm and relaxed. You can even practice some belly breaths before you begin the meditation, to give you a nice relaxing start. 

    This article was adapted from Shamash Alidina. View the original article.



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  • Mindful Reading Guide: Contemporary Authors to Deepen Your Practice

    Mindful Reading Guide: Contemporary Authors to Deepen Your Practice

    Literature allows us to take time out to stop and listen to the important and diverse voices and varied perspectives on mindfulness. The following contemporary authors have woven mindfulness into their works, inviting readers into mindful reading to explore introspection, presence, and serenity. Here, I’m sharing my personal experiences with these authors’ works and how they have enriched my mindfulness journey. 

    Swan Huntley • Tarcher Perigee

    So many of us access the same tools when it comes to cultivating a mindfulness practice, but I’m always interested in new and different ways to deepen my practice. Swan Huntley is at the top of my list when I look towards tools that invite me to embrace mindfulness through a slightly different lens. Her illustrations are reminders that keeping it simple and having a sense of humor isn’t a bad thing. As I read through her “anti-self-help” book, I find myself asking myself, How can we take ourselves less seriously? 

    You’re Grounded is a refreshing take on the self-help genre, offering practical advice with a humorous twist. Huntley’s witty and relatable approach makes mindfulness accessible, encouraging readers to find balance through laughter and self-compassion. One of the book’s standout moments is when Huntley writes, “Once in a while, I walk from East LA to the beach (it’s far), and every time, I think: Am I literally trying to walk away from myself right now?” Aside from reminding Angelenos of the Missing Persons lyric, “Nobody walks in LA,” Huntley addresses the flaneur in all of us. As she walks the streets of Los Angeles, she makes mental notes to improve anything that makes her feel “less than” and settles for the idea of improvement vs. the thing itself. These pages remind us of the human condition and our tendency to place obstacles on our path toward leading a more mindful life. Swan Huntley has tips for all of us to get out of our own way and embrace mindfulness with good, gentle humor. 

    Read Swan Huntley for practical advice about mindfulness and keeping a sense of humor and self-compassion.

    Danielle Dutton • Coffee House Press

    In mindfulness, where every moment invites us to experience the world with heightened awareness, literature offers us the opportunity to get lost in a narrative, and sometimes, without realizing it, we find ourselves coming away from our experience with a heightened sense of ourselves and our surroundings as a result. One such work that offers a profound exploration of this concept is Dutton’s latest book, Prairie, Dresses, Art, Other—a shimmering and perplexing collection that defies the constraints of traditional prose. Dutton, most recently known for her novel Margaret the First, shares a new series of essays and experimental writings that challenge conventional storytelling notions. Her work is not merely about conveying a narrative; it’s about capturing the ineffable—the feelings, the sensations, and the fleeting moments that often escape words. With an intellectually stimulating and mischievously playful style, Dutton’s writing invites comparison to the form-breaking thrills of authors like Anne Carson or perhaps even Gertrude Stein. Her stories are curious and help readers land someplace they’ve never been. To my mind, this is what all good writing should do. 

    At its core, Dutton’s book explores how stories can transcend their textual boundaries to offer something far more moving—a sense of presence, a way of looking or knowing, and a space wherein we can fully attend to the world at hand. Through these essays, she poses questions that deeply resonate with the mindful reader. How can a story embody a specific way of seeing?  How might we write about something that isn’t meant to be read but felt? The questions that arise feel reminiscent of those asked of the reader in John Berger’s Ways of Seeing. How does our perspective influence the narrative? Or does it?

    How does our perspective influence the narrative? Or does it?

    Through its genre-bending structure, Dutton’s book becomes more than just a collection of essays; it’s an invitation to engage with the text mindfully, considering how words move us and how a narrative can help us shift our perspective. For those who read with a mindful eye, this work offers a different opportunity to explore the intersection of life and language by examining the collage of art, literature, and consciousness that Dutton has artfully curated in these pages.

    Read Danielle Dutton for her attention to detail and a keen eye for observing people, objects, and art, a la Gertrude Stein, while keeping us engaged through different writing styles and spaces of experience.

    Ocean Vuong • Penguin Press

    Embracing mindfulness through literature involves examining how stories affect us—how they evoke introspection, empathy, and compassion. Ocean Vuong’s On Earth We’re Briefly Gorgeous showcases the true healing power of storytelling. His exploration of identity, memory, and trauma is delivered with lyrical grace. One striking excerpt from Vuong’s work is, “In the body, where everything has a price, I was a beggar. On my knees, I watched, and watched, but could not see. Only through words could I be.” A curious mind is only one of the necessary ingredients for a good writer. Vuong is an excellent storyteller, and the vulnerability he taps into to share his story helps the reader reflect on their stories and find solace in self-expression.

    Vuong’s depiction of desire as a vehicle for “failing forward” is particularly fascinating. He frames much of his narrative as a meditation on failure and its stigma, suggesting it is a necessary tool for success, both as a human and a writer. He states, “In this country, we shame failure. When people fail, we cast them aside, but for queer folks, failure becomes a necessary practice towards success, so we fail forward. I think I wanted the book to keep returning to failure until it triumphs despite its bumbling.” Vuong echoes Samuel Beckett’s call to “Fail Better,” an idea requiring significant awareness and mindful action. By engaging with Vuong’s work, readers can cultivate mindfulness, allowing for failure as part of their journey toward personal growth and understanding.

    Read Ocean Vuong to witness the transformative power of language and the act of writing as a form of mindfulness.

    Renee Gladman • Dorothy, A Publishing Project 

    To After That by Renee Gladman is a contemplative exploration of the writing process. It combines equal parts memoir and fiction in a manner that deeply resonates with the principles of mindfulness. Gladman invites us on a journey to complete an unfinished novel, inviting us into her thoughts and struggles as she grapples with the act of creation. This introspective narrative is not just about writing but about the experience of being present with one’s thoughts, emotions, and insecurities.

    Gladman’s work emphasizes the importance of vulnerability, asking us to embrace the moment, a core tenet of mindfulness. Her reflections on the challenges and joys of writing mirror the mindful practice of observing without judgment. She shows how the writing process, like mindfulness, requires patience, acceptance, and a willingness to sit with discomfort. And if you’ve ever sat down to write anything, you will also have experience with the harsh inner critic that emerges. 

    The writing process, like mindfulness, requires patience, acceptance, and a willingness to sit with discomfort.

    Through her poetic and fragmented prose, Gladman captures the ebb and flow of inspiration and doubt. To After That is a compelling recommendation for those interested in mindfulness, as it illustrates how integral mindfulness is to our creative process. What happens when we are attentive and present? How does our creative process help enrich our understanding of ourselves? Keeping a sense of “don’t know mind” allows for anyone creating to do so from a genuine place of authenticity.

    In one passage, Gladman writes, “To write is to trace the contours of thought, to follow the meandering path of the mind.” To be mindful is to pay attention to what’s happening when we sit, just as a writer does when they sit down to write. Being curious is the connective tissue where mindfulness and creativity are concerned, and Gladman’s innovative approach to narrative encourages readers to do just that. When we embrace the unpredictability of life, we are better able to find meaning in the journey. 

    Read Renee Gladman for a meditation on the creative process, filled with fragmented thoughts and reflections that echo the complexities of the mind.

    John Freeman • Copper Canyon Press

    When I’m looking for ways to ground myself, I often look toward nature. Sinking my toes into the sand on Santa Monica beach is always my go-to when I want to connect to the earth. But when I can’t get to the beach, I look to John Freeman’s poetry to help me find my center. Freeman has authored three poetry collections. His latest, Wind, Trees, explores the intersection of nature and humanity. His poems are infused with a sense of wonder and reverence for the environment, making them a perfect companion for mindful reflection. One of Freeman’s most moving observations, “The trees teach us patience, standing tall through seasons of change. In their stillness, we find our own,” captures the essence of mindfulness, encouraging readers to learn from nature’s quiet strength.

    John Freeman’s poetry, particularly in poems like “The Park” and “Maps,” offers profound insights that invoke a need to look more closely at our surroundings and our emotions. Cultivating inner awareness seems like a natural by-product of Freeman’s poetry. His ability to draw wisdom from the natural world encourages a reconnection with nature and a search for stillness in its quiet strength. As Freeman writes in “The Park,” “Everywhere I turn, the earth reclaims us, the leaves of time falling softly.” His poems lead readers on a contemplative journey through both external landscapes and inner terrains, inviting a profound reconnection with the natural world and their inner selves.

    Read John Freeman for his attention to detail and evocative imagery that encourages readers to pause and appreciate the present, fostering a mindful awareness of life’s transience.

    The Way Forward

    Yung Pueblo • Andrews McMeel Publishing

    Yung Pueblo‘s latest book, The Way Forward, is the compelling conclusion to his profound trilogy on mindfulness and personal growth. This third installment invites readers to delve deeper into the journey toward authentic living and harmonious relationships. With his signature poetic style and profound simplicity, Pueblo guides us through the complexities of our emotional landscape, offering practical tools for healing and transformation.

    In The Way Forward, Pueblo expands on the themes of his earlier works, Inward and Clarity & Connection, exploring the evolution from self-love to unconditional love, the power of letting go, and the profound wisdom found in true self-awareness. He eloquently captures how intense emotions shape our behaviors and shows us how to release the past for genuine growth.

    “True healing begins when we allow ourselves to feel the full spectrum of our emotions, and through that process, we uncover the strength within.”

    Yung Pueblo

    Pueblo’s prose is both accessible and profound, making mindfulness a tangible practice for everyday life. He beautifully articulates, “True healing begins when we allow ourselves to feel the full spectrum of our emotions, and through that process, we uncover the strength within.” This book is an enduring support for anyone seeking to navigate life’s challenges with grace and cultivate lasting inner peace

    Read Yung Pueblo to read the things on paper you already know in your heart to be true.

    All of these authors have varied voices and unique perspectives that have allowed me to deepen my mindfulness practice. I constantly call upon these works when I need to reflect, both as a writer and a human, on what it means to be present with what’s on the page and in my own day-to-day life. Life typically leads us down a long and winding road, which makes these contemporary voices all the more critical when we look for guidance and inspiration in the pages of their books. 



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