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Tag: Mindful

Being Courageous About Change: Mindful Guidance on the Proactive Pivot
Being Proactive

Proactive pivoting is one of the hardest things, because it implies that we’re making a change before we absolutely have to make a change.

We really don’t like change. We’re creatures of habit. We like our routines, and we like the familiar. When it comes to proactive pivoting, we need to conjure up a certain amount of strength, and faith that what we’re about to do will work out for us.

Proactive pivoting is about getting ahead of change, seeing that change needs to come, and mustering the courage and the strength to make that change.

We’re often more accustomed to crisis pivoting. This is when we have to pivot—when things happen legally, medically, relationally, or vocationally that require our immediate, all-hands-on-deck attention.

Proactive pivoting is different. It is about getting ahead of change, seeing that change needs to come, and mustering the courage and the strength to make that change.

Loss Aversion

There are a few fears and obstacles that can get in the way when we’re thinking about pivoting. We all have our go-to place when it’s time for a change—the uncertainty, or the fear of failure, the unknown. Whatever those fears are, we all have them.

The science of loss aversion shows that even if the change will bring us something equal to, or even a little better than what we currently have, we still resist.

There’s also something that can get in our way called loss aversion. It turns out that even if the change will bring us something equal to, or even a little better than what we currently have, we still resist.

The science indicates that in order to make a change, we need to perceive that what we’re going into is twice as positive as what we currently experience. Keeping in mind that experiencing this loss aversion can be very helpful to us in times of pivoting—just knowing that is a phenomenon, and being aware of it, can help us to face it.

A Personal Example of Proactive Pivoting

Here’s a personal example of a proactive pivot that occurred in my family.

My mom was living in Janesville, Wisconsin, where she was born and where she had lived her entire life. She was 85, and she decided to move to Dallas, Texas.

She was in perfectly fine health and has four children. I’m the oldest of four, and she decided to move before anything happened in her life that would force her to make a change. She was very familiar with her community—she knew her neighbor, she had grown up there, she was driving a car, and she had a very nice life there. But she was able to muster the strength to make a big change at her age. Now four years later, she’s still very healthy and is very grateful that years earlier had made that change.

Deciding Not to Pivot is Okay, Too

Sometimes change is genuinely not the right choice in a given moment, and that’s okay.

We can become present with what our current situation is, assess it, and maybe determine that in the grander scheme of things, it’s not the time for us to pivot.

In these moments, we don’t have to feel regret or guilt because we actually didn’t go through with it.

The key is that we consider pivoting when things in our life indicate that would be best for our well-being, and if it’s not, then we can gently surrender.

We are generally more skilled at crisis pivoting than proactive pivoting, so it isn’t always easy to know what the right thing to do is in the moment. Being compassionately present with ourselves in the process is key—including in the moments that we decide not to make a change, or in the moments when we decide to stay or move on, and we’re not sure.

Mindfully Reflecting on Your Own Actions

Think about a time in your life when you did proactively pivot.
- What brought on the moment when you knew you had to consider change?
- What did you do to prepare?
- What helped you make your decision?
- How did you feel about the change after you made it?
- What were you most grateful for? What did you learn?
Life is change, and change is constant. Mindfulness builds our courage, because it helps us pay more attention to our real lives as they’re happening—and that, in turn, helps us to discern when it’s time to change directions.
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April 10, 2026
Save the Planet Through Compassion?- Mindful

Karen Armstrong, founder of the Charter for Compassion, on what we need to do to make a better world.

When British author Karen Armstrong won the TED prize in 2008, she used the money to convene a group of religious thinkers from a wide range of faiths to craft an updated version of the Golden Rule for the 21st century. What emerged was the Charter for Compassion, which calls on people around the world “to work tirelessly to alleviate the suffering of our fellow creatures, to dethrone ourselves from the center of our world and put another there, and to honor the inviolable sanctity of every single human being, treating everybody, without exception, with absolute justice, equity and respect.”

That document inspired the creation of an international network, which now includes hundreds of organizations and more than 75 cities, ranging from Kara- chi to Belfast to Chippewa Falls. Below is a 2016 conversation with Armstrong about the charter, her vision for a more compassionate world, and why this particular mindful quality is actually essential to save the planet.

Why the focus on compassion?

Every one of the major religions has formulated its own version of the Golden Rule. That’s the essence of faith and spirituality. And it seemed to me that it wasn’t just a nice idea; it was an urgent global imperative. Unless we learn to ensure that all people, no matter where they live, are treated the way we would like to be treated, the world isn’t going to be a viable place.

You’ve said that a compassionate city has to be an uncomfortable city. What do you mean?

It should be a city that’s uncomfortable about pain and suffering in the world. Especially in the West, we live lives of such privilege that we often block out the awful things that are going on in the world. We shouldn’t be able to sleep, for example, when we see all these migrants literally dying to get into Europe.

The Golden Rule insists that we cannot confine our benevolence to just our own congenial group.

The Golden Rule insists that we cannot confine our benevolence to just our own congenial group. “You must have concern for everybody,” says one Chinese sage. “Love the stranger, the foreigner,” says Leviticus. “Reach out to all tribes and nations,” says the Koran. That’s the message of the Charter.

That’s nice, but don’t we live in a me-first culture?

People always say to me, “We have to have compassion for ourselves.” That’s true. Unless you face up to the pain in your own life, you’re going to be hard on other people. But you can’t stop there. A few years ago, I wrote a book called Twelve Steps to a Compassionate Life, and I made self-compassion step three. There are nine other steps after that, ending with: Love your enemies.

We have to see ourselves as a collective. The alienation the West is causing is as dangerous for humanity as climate change.

How so?

One thing that makes me angry about Europe is that we think that we’re the only ones who are being attacked by terrorists. Two days before the most recent attacks in Paris, 44 people were blown up in Beirut by an ISIS suicide bomber, and the media in the West barely mentioned it. This is noticed in the Muslim world. Earlier this year, I gave a lecture in Amman, Jordan, and a man who’d brokered the peace deal between Jordan and Israel came up to me and said, “The West has lost its humanity.” We care only for ourselves. This is not compassion.

Is there a city that inspires you?

Karachi, Pakistan. They’ve created a network of schools there that integrate compassion with the core subjects in the curriculum rather than teaching it as a separate entity. It was the children who asked the mayor to make Karachi a compassionate city. They said they wanted a community where there was more equality and they could go out in the streets and not be blown up by a suicide bomber.

What gives you hope?

I’m happy that so many of the people who’ve come forward to help are business people. I’m a writer who sits around writing about ancient history. What do I know about building organizations? But business people know how an idea becomes part of the structure of life, not just a lot of wild do-gooding that makes people burn out.

This is a broken world and one has to look at it squarely and with love. If we succumb to despair then all is lost. One must keep on, but always maintain that high state of discomfort.

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February 15, 2026
Connect With Loving-Kindness: Simple Meditation- Mindful

This classic loving-kindness meditation can help you to awaken to how connected we all are. You don’t have to like everybody, or agree with everything they do—but you can open up to the possibility of caring for them, because our lives are inextricably linked.

This classic loving-kindness meditation can help you to awaken to how connected we all are. You don’t have to like everybody, or agree with everything they do—but you can open up to the possibility of caring for them, because our lives are inextricably linked.

A Meditation to Connect With Loving-Kindness (Even When It’s Hard)

Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

1. Begin by thinking about someone who has helped you; maybe they’ve been directly generous or kind, or have inspired you though you’ve never met them. When you think of them, they make you smile. Bring an image of the person to mind, or feel their presence as if they’re right in front of you. Say their name to yourself, and silently offer these phrases to them, focusing on one phrase at a time.

May you live in safety.

May you have mental happiness (peace, joy).

May you have physical happiness (health, freedom from pain).

May you live with ease.

Don’t struggle to fabricate a feeling or sentiment. If your mind wanders, simply begin again.

2. After a few minutes, move on to a friend. Start with a friend who’s doing well right now, then switch to someone who is experiencing difficulty, loss, pain, or unhappiness.

3. Offer loving-kindness to a neutral person who you don’t feel a strong liking or disliking for: a cashier at the supermarket, a bank teller, a dry cleaner. When you offer loving-kindness to a neutral person, you are offering it to them simply because they exist—you are not indebted to or challenged by them.

4. Offer loving-kindness toward a person with whom you have difficulty. Start with someone mildly difficult, and slowly work toward someone who has hurt you more grievously. It’s common to feel resentment and anger, and it’s important not to judge yourself for that. Rather, recognize that anger burns within your heart and causes suffering, so out of the greatest respect and compassion for yourself, practice letting go and offering loving-kindness.

5. Finish by offering loving-kindness to anyone who comes to mind: people, animals, those you like, those you don’t, in an adventurous expansion of your own power of kindness.

Loving-kindness offers us a profound sense of connection, guiding us to live our lives with greater intention and compassion. In this online course from Mindful, Sharon Salzberg—one of the world’s leading loving-kindness meditation teachers—offers us her distinctive approach to loving-kindness practice. Learn more and sign up today!

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February 5, 2026
A Meditation on Endings – Mindful
By drawing our attention to endings and our developed habits about the way we meet endings, we can learn how to step fully into our lives with appreciation and gratitude, says Frank Ostaseski.
How Do You Meet Endings?

I want to draw our attention to endings: the end of a day, the end of a meal, the end of something precious and rare, the end of this sentence.

How do you meet endings? I mean, most of us have some developed habits about the way in which we meet endings. Are you aware of your habits? Without any judgment or criticality, let’s just take a look to see what our relationship to endings are. Like, when you go to a party, or you go to a conference: Do you have a tendency to leave emotionally or mentally before the conference is over or before the party’s over? Or maybe you’re the one in the parking lot waving goodbye to everybody as they depart. Or maybe you find some way of cocooning yourself, isolating in some way, pulling back into a kind of protective stance. Or perhaps you become ambivalent or indifferent about endings—maybe endings are very emotional for you. Maybe you get sad or scared. Let’s just take a look.

When you end a relationship, how do you do it? Do you try to shift it into some other form of relationship so that it will continue? Do you end it with a text? How do you say goodbye in the afternoon when you leave your work—do you say goodbye to your colleagues? When a friend is sick and dying, do you go visit them? How do you meet endings? What are your patterns? Are you happy with the way you meet endings? You don’t have to be wedded to your old way of doing it. You have the freedom to change it, right here, right now.

When an ending comes, what happens in your body? Do you get tight, contracted? What’s the emotional experience? Does it bring about anxiety, fear, sadness? And what happens in your mind when endings come? Do you have remembering thoughts or planning thoughts? How do you meet this experience?

Exploring Endings and Beginnings

The way that we end something shapes the way the next thing begins. When we hang on to the past, it limits our capacity to welcome the new. A lot of times we hang on because we’re still demanding something of the past, wanting it to give us more of what we’d hoped to get from that situation—more success, more love. The more comfortable we are with endings, the more we can welcome the new and release the old.

The way that we end something shapes the way the next thing begins. When we hang on to the past, it limits our capacity to welcome the new.

I used to run a preschool with a friend of mine, and we had these three- to five-year-olds that we would take into the outdoors. There, we would give them the task of collecting dead things, and the kids loved this. They’d go out into the woods and collect an old stick or fallen leaf or a rusty old car part, or sometimes the bones of a bird or a small animal. And then we’d bring them together and we’d lay out all of their discoveries on a blue tarp and in a grove of fir trees. And then we had a kind of show and tell. And the kids had no fear—they were full of curiosity. And sometimes when they presented the item they found, they would weave a great story about it, like how this rusty old car part had fallen from a spaceship. Or this leaf was being used by a mouse—to keep him warm until summer came. They had no fear. I remember one little girl said to me, I think the trees are very kind that they allow the leaves to fall from them so that new ones can grow. It would be really sad if the tree couldn’t grow new leaves.

We know that birth will end in death. And reflecting on this might imbue our lives with more appreciation and gratitude. We know that the coming together of things inevitably means their dispersion, and reflecting on this may cause us to live a life of simplicity, to really cherish and care for what we have.

We know that everyone we love will one day die. Reflecting on this may cause us to think about how we want to care for them now. The way we meet in ending shapes the way the next moment arises. The study of endings is a beautiful way to step fully into our lives.

Learning From the Breath

And the breath can help us restore; it can revitalize our life. The breath helps us to unhook from the daily frenzy. It brings balance to the instinctive drive to fight, take flight or freeze. Breath offers us an extraordinary opportunity to look at our relationship to endings.
1. Let the belly be soft; let the shoulders relax. Bring your attention to the breath, to the direct experience of breathing in and breathing out.
2. Be aware of the sensations in the body: the large, gross sensations and the subtler sensations of tingling or pulsing. Just let yourself settle into the rhythm of the breath however it is. There’s no need to control it or shape it in any way.
3. See if you can become aware of the very beginning of the inhale, the middle, and the end of the inhale. Do the same with the exhale: note the very beginning, the middle, and end of each exhale.
4. See if you can become aware of that moment of transformation when the inhale becomes the exhale, when the exhale becomes the inhale. Relax. Let the breath breathe itself. Then you might notice that little gap, that pause, at the end of the exhale—maybe it’s just a nanosecond. Bring your attention fully and completely there. What happens in the gap? Were there physical sensations? Is there an emotional response? Do you find yourself anxious or feeling a sigh of relief? What happens in the mind? Is there a tendency to want to control the breath, to micromanage it in some way?
5. Just let yourself rest in the gap. Rest in the pause. This pause: it’s a moment of faith or fear. Do you trust that the next breath will emerge? Can you relax with things just as they are? Breath is a microcosm of our whole life: coming and going, appearing and disappearing.
6. As we settle, we begin to feel like the breath is breathing us. Relinquish your control of the breath and let it breathe you. Settle back into the constant change—the coming and going, the beginning and ending of all experience.
Thank you for your practice.
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January 7, 2026
Let Them Lead – Mindful
Many of us strive to show up skillfully for the young people in our lives, whether it’s as their parent or relative, as an educator, coach, or mentor. Yet knowing just what they need to fuel their growth and leadership is not always easy. While facing all the challenges of growing up, youth today are also deeply aware of conflict and uncertainty in the world around them, and many come from families and communities impacted by systemic inequality. However, their experiences and voices are key to their ability to create change—something I recently witnessed firsthand through a youth leadership program.

Nuestra Juventud: Creating Communities of Hope was founded on the principle that healing communities means centering youth voices and fostering a deep sense of trust in their own wisdom. Launched in 2023, the fellowship gently nurtures youth leadership, voice, and vision in the heart of Southern New Mexico, a region that has often been overlooked and under-resourced. The program, designed to cultivate philanthropy, leadership, and collective care, invites youth to act with intention and generosity in service of their communities. Serving as the Project Coordinator for Nuestra Juventud, I learned just as much from the first youth cohort as I hoped to offer them.

Learning to Lead

Developed in partnership with Ivy Child International and Aprendamos Family of Services, Nuestra Juventud—“Our Youth”—is a six-month fellowship that brings together high school and middle school students, primarily those who are Black, Indigenous, and People of Color from underserved communities. Participants gather monthly to engage in leadership workshops, community exploration, and intergenerational dialogue.

Nuestra Juventud is guided by six key objectives:
- Educate and Engage: Youth explore systems of collective impact and have opportunities to visit and learn about nonprofits in their communities.
- Personal Development: Fellows reflect on their own identities, values, and growth.
- Cultivate Social Responsibility and Philanthropy: Through learning the “Three T’s” of giving—time, talent, and treasure—youth can see themselves as active contributors.
- Enhance Collaboration: Intergenerational dialogue and teamwork teach youth how to build with others.
- Empowerment: Youth discover their voices and the impact they can have.
- Leadership Skills: Training sessions focus on SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) goals, Jim Kouzes and Barry Posner’s five practices of leadership, and leadership qualities.
A cornerstone of the fellowship is the opportunity for each young person to develop their personal mission statement and select a local nonprofit organization that aligns with their values to support with a mini-grant, made possible through the generosity of the Covarrubias–Aprendamos Foundation. Through this process, youth learn not only about the mechanics of philanthropy but also about the importance of aligning one’s actions with deeply held beliefs or values.

In the first iteration of the program, our youth chose to award mini-grants to a range of nonprofits spanning services for families and youth, a domestic violence shelter, a community health center, a local arts council, a community faith center, an animal shelter, a children’s literacy group, an immigrant and migrant hospitality and advocacy center, and others. A special highlight for the youth was the opportunity to develop a logo with symbolic meaning to the inaugural group. This logo will be used for the program moving forward.

Follow the Wisdom of Young Leaders

From the very first session, youth began discovering their voices and connection to one another. One of the most powerful moments came when several fellows spoke on a youth panel at a regional conference for educators and social workers. Their stories and insights became the highlight of the event, offering powerful reminders of what becomes possible when we trust young people. These reflections speak to the lasting ripple effects of this work. But it wasn’t just the fellows who transformed—mentors, family members, and nonprofit partners shared with me that they’d come to see youth not just as recipients, but as collaborators and visionaries. That shift in perception may be one of the most meaningful outcomes of all. With the permission of the fellows (some of whom prefer to remain anonymous), I share some of their remarks here.

Youth are not empty vessels waiting to be filled—they’re full of insight born from lived experience. Whether it’s navigating systems, caring for siblings, or advocating for peers, their wisdom is real and necessary.

1. Trust Young People as Experts of Their Experience

Youth are not empty vessels waiting to be filled—they’re full of insight born from lived experience. Whether it’s navigating systems, caring for siblings, or advocating for peers, their wisdom is real and necessary.

Through the first iteration of the program, youth discovered new ways to not only trust their own wisdom, but also put it into action: “I learned that I am not the only one who feels I can do more for our community and the meaningfulness of philanthropy and acts of kindness,” said one participant. Another fellow, Alex, shared, “It takes courage to stand up when you see something wrong. A good leader encourages the heart.”

2. Recognize Different Kinds of Leadership

Alexa reminded her peers to “Stay true to what you believe in.” Encouraging youth to lead from who they are, rather than who others expect them to be, is a vital way to nurture their convictions, skills, and dreams.

One of the greatest lessons from Nuestra Juventud is that leadership doesn’t always look like standing at a podium. Sometimes it’s quiet listening. Sometimes it’s creating space for others. Sometimes it’s saying, “I don’t know, but I want to learn.” As Avery offered, “A leader is someone who is good at listening to others and is understanding of others’ perspectives”—a reminder that authentic leadership is rooted in humility and care.

3. Celebrate Cultural Identity as a Source of Power

By centering the cultural backgrounds of participants—Chicana, Indigenous, Afro-Latinx, and more—Nuestra Juventud affirms that cultural knowledge is a leadership asset. Youth reflect on their ancestors, their languages, their lived experiences, and the land itself as sources of strength. As Anelise put it, “I want to lead with my abuelita in my heart.”

When youth deepen their connection to their own identity, they also gain more confidence to help them understand and communicate across cultures and backgrounds. “I learned how to get out of my comfort zone and talk to new people,” another participant said.

4. Create Space for Healing

Many fellows come into the program holding the weight of family challenges, racism, and intergenerational trauma. Through peer circles, storytelling, mentorship, and opportunities for creativity, they find space to heal. And in healing, they find clarity, courage, and connection.

Many expressed the desire to continue helping their community after the program ended. Anelise reflected, “A good leader demonstrates compassion with the people they lead.” And in the words of another fellow: “I didn’t know how to be a leader and never considered myself a leader. Now I know I am a leader and can make a difference.”

5. Know That We All Have a Role to Play

Youth benefit from experiencing intergenerational connection and support. As one fellow put it, “I learned how to collaborate with people of all ages and how to share a space with others.” Others shared that they enjoyed having a mentor.

“Leadership begins with love—for our people, our places, our future generations and the futures we imagine together.” — Manny, youth fellow

The success of Nuestra Juventud isn’t just about the youth; it’s also about the adults who listen, step back, and support. Community members, mentors, funders, and facilitators show that transformation is collective work.

As youth fellow Manny said, “My mission is to make my community a better place to live.” It’s a reminder that leadership begins with love—for our people, our places, our future generations and the futures we imagine together.

5 Ways to Uplift the Next Generation

Nuestra Juventud is not just cultivating philanthropy and social responsibility for the future—it’s nurturing the leaders of now and creating communities of hope in Southern New Mexico. Each of these youth fellows is a testament to what’s possible when we trust our youth.

The wisdom shared by Nuestra Juventud participants makes one thing clear: Young people are ready to lead, but they need us—the adults in their lives—to show up with presence and corazón (a word often used in Chicanx expressions of care and leadership) differently. Here are a few ways we can all support our youth and honor their leadership:
- Listen With Respect and Curiosity: Create space for youth to speak openly, and listen to them with the intent to understand, not to respond.
- Mentor Without Controlling: Offer guidance and presence, but let youth lead and make decisions.
- Invite Youth Into Real Decision-Making: Include them meaningfully in program design, community efforts, and leadership roles.
- Celebrate Identity, Don’t Erase It: Acknowledge and affirm the cultural backgrounds and lived experiences of our youth.
- Invest in Youth—Financially and Emotionally: Support programs like Nuestra Juventud and believe in the vision youth hold for their communities. Our collective work is needed for our youth to lead with corazón, culture, and courage.
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January 5, 2026
Alive, Together – Mindful

A letter from Mindful Magazine’s 2026 Editor, Amber Tucker.

I read a quote recently that spoke to me, and to a key idea in this edition of Mindful: “We do not have to live as if we are alone.” (That’s writer and environmentalist Wendell Berry, quoted in writer and teacher Sebene Selassie’s Substack newsletter, Remind Me to Love.) I know I’m not the only person who feels alone, sometimes, in long hours hunkered over a desk, grasping for a sense of gosh-darn interconnectedness.

At the same time, making a magazine is an inherently (and at the best of times, a joyfully) collaborative endeavor. Countless tiny yet critical steps involving dozens, even hundreds of people around the world, all counting on one another’s skills, knowledge, and dedication. Having worked at Mindful for more than seven years, I remain in awe of the ecosystem that brought into being the Trust Yourself issue you’re reading now.

Like a healthy relationship, a meaningful project requires trust in others, and trust in ourselves. There’s a generative power in that. Trust that we’re more resilient than the sore back or disgruntled thoughts or horrific headlines or aching heart that may, right now, be overwhelming. Remember that we’re in this together, our feet planted firmly. As meditation teacher and author Kimberly Brown says, in Stephanie Domet’s article: “It does take time to become intimate with your body and your mind and become friendly with it. But when you can let yourself become familiar, then you can also start to trust.”

The stories in these pages explore trust from numerous angles. Sue Hutton shares science-backed strategies to honor your unique brain wiring, while Misty Pratt investigates why the brain craves certainty and how to lessen anxiety about the unknown. Mara Gulens reckons with the grief of a changing body—maybe an unexpected path to wholeness. Sharon Ross extols the art of a simple invitation to help us break through loneliness and nurture community. And if you’re ready for a fresh start with mindfulness (at any age or experience level), turn to page 12 for a week’s worth of audio meditations, and to page 75 for a guide to your own daily practice: essential to becoming more familiar and friendly with you.

I hope this issue of Mindful adds tools to your kit for this lifelong adventure of returning to ourselves and to one another. Amidst the chaos and pain and love of being alive, we are all we truly have. May we all find our way to trust in that.

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December 18, 2025
The Mindful Athlete: How Mindfulness Can Improve Your Performance and Reduce Injury

Introduction to Mindfulness in Sports

The world of sports has witnessed a significant shift in recent years, with athletes and coaches recognizing the importance of mental preparation in achieving success. One concept that has gained popularity in this context is mindfulness. Mindfulness, in essence, is the practice of being fully present and engaged in the current moment, while cultivating a non-judgmental awareness of one’s thoughts, feelings, and bodily sensations. This article explores how mindfulness can improve athletic performance, reduce the risk of injury, and enhance overall well-being.

What is Mindfulness and How Does it Apply to Sports?

Mindfulness is rooted in ancient Eastern spiritual traditions but has been secularized and adapted for modern applications, including sports. In the context of athletics, mindfulness involves training the mind to focus on the present moment, letting go of distractions, and developing a greater awareness of the body’s physical and emotional states. This can be particularly beneficial for athletes, who often face high levels of stress, pressure to perform, and risk of injury. By practicing mindfulness, athletes can improve their concentration, resilience, and ability to manage stress, all of which are critical for optimal performance.

The Benefits of Mindfulness for Athletes

The benefits of mindfulness for athletes are multifaceted and well-documented. Firstly, mindfulness can enhance focus and concentration, allowing athletes to stay fully engaged in their training and competition. This improved focus can lead to better execution of skills, faster reaction times, and more effective decision-making under pressure. Secondly, mindfulness can help athletes manage stress and anxiety, which are common barriers to performance. By learning to recognize and manage their emotional states, athletes can maintain a more consistent level of performance, even in high-pressure situations.

Mindfulness and Injury Prevention

In addition to improving performance, mindfulness can also play a crucial role in injury prevention. When athletes are more aware of their body’s physical state, they are better able to recognize early signs of fatigue, strain, or potential injury. This heightened awareness allows them to adjust their training or competition strategy, reducing the risk of exacerbating an existing condition or developing a new one. Furthermore, mindfulness practices such as meditation and deep breathing can help reduce muscle tension and improve flexibility, both of which are key factors in preventing injuries.

Implementing Mindfulness in Your Training

So, how can athletes incorporate mindfulness into their training regimen? There are several strategies that can be effective. One approach is to start with mindfulness meditation, which involves setting aside a few minutes each day to focus on the breath, observe thoughts and feelings without judgment, and cultivate a sense of calm and clarity. Another approach is to integrate mindfulness into physical training, for example, by paying close attention to the sensations in the body during exercise, or by using mindfulness to enhance the quality of movement and technique.

Mindfulness in Team Sports

Mindfulness is not limited to individual sports; it can also be highly beneficial in team sports. When team members practice mindfulness together, they can develop a greater sense of cohesion and communication, leading to more effective teamwork and strategy execution. Mindfulness can also help team members manage the emotional dynamics of competition, such as dealing with frustration, anger, or disappointment, in a more constructive way. By fostering a mindful team culture, coaches and athletes can create an environment that supports peak performance, mutual respect, and enjoyment of the game.

Overcoming Challenges and Maintaining Motivation

Like any new skill, incorporating mindfulness into an athlete’s routine can come with its challenges. One of the main obstacles is finding the time and discipline to maintain a regular mindfulness practice. Athletes often have demanding training schedules, leaving little time for additional activities. However, even small moments of mindfulness practice, such as taking a few deep breaths before a competition or focusing on the present moment during warm-up routines, can be beneficial. Another challenge is maintaining motivation, especially when the benefits of mindfulness may not be immediately apparent. Athletes can overcome this by setting realistic goals, tracking progress, and celebrating small victories along the way.

The Role of Coaches and Trainers

Coaches and trainers play a vital role in supporting athletes in their mindfulness journey. By understanding the principles and benefits of mindfulness, they can encourage and guide athletes in incorporating mindfulness practices into their training. This might involve leading team meditation sessions, providing resources on mindfulness, or simply creating an environment that values mental preparation as much as physical training. Coaches can also model mindful behavior themselves, demonstrating the importance of mindfulness in achieving success and well-being in sports.

Conclusion

The integration of mindfulness into athletic training represents a significant shift towards a more holistic approach to sports performance. By cultivating mindfulness, athletes can enhance their focus, resilience, and overall well-being, leading to improved performance and a reduced risk of injury. As the sports world continues to evolve, the importance of mental preparation will only continue to grow, making mindfulness a valuable tool for athletes, coaches, and teams seeking to gain a competitive edge. Whether you are a professional athlete or simply enjoy sports as a hobby, embracing mindfulness can help you reach your full potential and enjoy the process of improvement and competition.

FAQs

Q: What is mindfulness, and how is it different from meditation?

A: Mindfulness is the practice of being fully present and aware of the current moment, while meditation is a specific technique used to cultivate mindfulness. Meditation involves focusing on the breath, a mantra, or the body to achieve a state of inner calm and awareness.

Q: How can I start practicing mindfulness as an athlete?

A: Start by setting aside a few minutes each day for mindfulness meditation or deep breathing exercises. You can also integrate mindfulness into your physical training by paying close attention to your body and movements.

Q: Can mindfulness really improve my athletic performance?

A: Yes, mindfulness has been shown to improve focus, concentration, and resilience, all of which are critical for optimal athletic performance. It can also help manage stress and anxiety, which can be barriers to performance.

Q: How long does it take to see the benefits of mindfulness?

A: The benefits of mindfulness can be experienced immediately, such as feeling more calm and focused after a meditation session. However, consistent practice over time is necessary to see significant and lasting improvements in athletic performance and overall well-being.

Q: Do I need to be religious or spiritual to practice mindfulness?

A: No, mindfulness is a secular practice that can be adapted and beneficial to anyone, regardless of their religious or spiritual beliefs. It is based on universal principles of psychology and physiology.

Q: Can mindfulness help with injury recovery?

A: Yes, mindfulness can play a role in injury recovery by helping athletes manage pain, reduce stress, and stay motivated during the rehabilitation process. It can also help athletes return to their sport with a greater awareness of their body, reducing the risk of re-injury.

December 14, 2025
Workplace Wellbeing in This Digital Age: Mindful Guidance for Digital Fatigue and Burnout

It’s 3p.m., and you’ve been at your desk for all or most of the day. Maybe you even worked through lunch, hunched over your keyboard while eating a sandwich. If you paused and tuned into your body, would you notice how your eyes are burning, how your neck and shoulders are tense and achey? Swamped at work, trying to stay on deadline, can you remain focused and calm your frazzled mind—or do you struggle with staying on task?

Or how about when the workday is over? Maybe you crawl into bed, exhausted—but still can’t sleep through the night. And when you’re away from your office, how often do you remember to unplug and wander screen-free in healing green spaces?

All of these are extremely common symptoms and contributors to what we call screen-related stress, digital fatigue, and burnout—and they’re endemic in the workplace.

The good news is that you don’t have to keep living this way. We have the option to work more mindfully: by improving our computer station; learning on-the-spot de-stressing techniques; taking nature breaks to recharge; and establishing better tech habits.

When we get serious about Digital Wellness, we can create healthier workplaces, be kinder to our bodies and minds, and engage in activities that actually replenish our energy and combat burnout when we’re not at work.

Our Digital Wellness Best Practices: 4 Easy-to-Use Tips

I’ve been fortunate to work with Dr. Michael Rich, Director of Harvard University’s Digital Wellness Lab, in developing these research-backed strategies for greater digital wellness. Dr. Rich contributed to our book Less Screen More Green, and we were truly blessed to have the late Dr. Jane Goodall write the foreword.

The reality is, today’s digital workplace was not designed for our wellbeing, as you probably know all too well. It’s clear that we need to be intentional about fostering our wellbeing more than ever. Here are four essential places to start.

1. Check Your Workstation Ergonomics

How your workstation is set up has a significant impact on you and your work. Pamela Dempster, a Certified Professional Ergonomist and collaborator in our programs, cautions: “Laptops can be a health issue as they promote more neck bending/cervical flexing which should be avoided for extended periods of time. Also, poorly designed workstations, and the current trend of ‘hot desking’ [where workstations are continually rotated], significantly increase workplace stress.” So let’s look more closely at how a workstation should be set up to limit stress and promote better skeletal, muscular, nervous-system, and eye health.

First, a good chair with lumbar (lower back) support and a good armrest is key. Supportive armrests are critical for upper body/upper extremity health, and they’re best if padded with soft foam underlay. Your screen should be an arm’s length away and at eye level so you are looking straight ahead into the upper part of the screen, not looking down and straining your neck. Monitors at eye height promote neutral head/neck positioning. This promotes downward eye gazing which is healthier for our near-sighted visual system and its ability to focus better on what it’s reading.

As you probably know, staring at blue-lit screens and unhealthy tech habits, including poor ergonomics, increase our stress levels and our exhaustion. They drain our physical and mental fuel and contribute to burnout. To support eye health, invest in blue-light filtering glasses to ease eye strain, and keep lubricating eyedrops at your desk and remember to blink. (Yes, we “forget” to blink when we’re glued to screens!)

2. Do Regular Deskercises

It’s important to keep the body moving during the day, even when you’re right at your desk. This keeps us from developing muscle strain and repetitive injuries like “Tech Neck.” Regular gentle movement practices like Chi Gong, and intentional practices like mindfulness meditation and breathing exercises (yes, we “forget” to breathe, as well) help relax our bodies and calm and focus our minds. This not only increases ease and productivity at work, but also helps us sleep much better at night.

Turn away from your screen frequently to refocus your gaze and take some deep breaths for on-the-spot relaxation and recharging. One of the easiest deskercises we recommend is called 20-20-20: Set a timer, and every 20 minutes, shift your gaze away from your screen—even better if it’s out a window. Look at least 20 feet away, for at least 20 seconds, and do some deep breathing.

One of our Digital Wellness participants reported that since doing the Mindful Tech program, she’s rearranged her desk and computer setup, relieving tension in her neck and low back. She now also takes regular breaks to do the 20-20-20 practice and stand up and stretch. “It’s made me feel better with the amount of screen time in my work, and it’s non-negotiable.”

3. The Nature Remedy: A Daily Dose of Nearby Nature

In a world that is tech-obsessed, noisy, and chaotic, it’s so easy to forget that “nature” is not something out there in the woods. It’s not separate from us. We humans are part of nature! (Although this isn’t always evident by how recklessly we treat our environment.) Being in the forest, a city park, a patch of grass, or just pausing to turn inward for a moment and take some lungfuls of fresh air is coming home to our true selves, in some way.

We call this intentional practice The Nature Remedy, and it is the ground of our workplace wellness program.

Scientific evidence by researchers including Dr. Qing Li, the Scientific Advisor for The Forest Bathing Institute, supports the benefits of mindfulness in nature for many physical and mental health issues including: hypertension, anxiety, depression, empathy fatigue, and burnout. This Japanese practice of Shinrin Yoku is emerging as a key strategy for workplace wellness and is practiced by many eminent health professionals themselves.

Our co-author Dr. Rich is an advocate of the healing power of nature as a key aspect of workplace wellbeing and was surprised by the effect of Shinrin Yoku: “Recently, at a conference in Aspen, I had my first experience with Forest Bathing. Surprisingly, it may seem that nothing is happening; there we were under the canopy of trees just focusing on specific senses. Yet somehow it is everything as we paused, slowed down, and listened to the trees. Most of this digital generation are so used to being hyper-stimulated that it takes them time to ease into the quiet that is so key to their mental health. Gearing down, being in nature, without our phones, is truly beneficial for us all.”

Dr. Rich explains what is happening in this simple moment. Forest Bathing works, because when we shift from our habitually speedy and cluttered mind, this can have a profound impact on resetting our nervous system. We’re shifting from the sympathetic (stress) mode, to the parasympathetic (relaxation) mode. The mental health benefits are similar to clearing your mind in meditation. You’re connecting with an inner stillness that is usually drowned out by the noise of our highly urbanized workplaces.

Remember, it’s important to do this screen free. Screens disrupt our sense of connection to time and place and our bodies, which limits our ability to settle into the quietness.

We’ve found that this intentional reconnection with nature is resonating, even with people whose jobs require them to spend entire days on screens. One IT professional reported this experience after taking our Digital Wellness program and trying our Nearby Nature tip: “Instead of moaning about not being able to get out for a long hike, I take frequent breaks. Just walk around the block without checking my phone or listening to music. That’s a big change for me! I am seriously hooked, worse than my caffeine habit. Our boss is happy we’re taking fewer sick days. It’s a good reminder to do some of my mindfulness stuff outdoors when I can, without my phone.”

4. Sleep Strategies

The quality and duration of your sleep has an immense impact on your mental, emotional, and physical wellbeing. We need it for good immune function, to process thoughts and emotions, and to repair our bodies and balance our nervous system. But we don’t always make the connection between our daily screentime, digital fatigue, burnout, and our ability to get the very sleep we need to recover.

One of the most helpful things you can do is just unplug at least one hour before bedtime. Leave your phone powered off; get a battery alarm clock to use instead. As you may know, there’s scientific evidence that wireless radiation affects our sleep, so you will also sleep much better in this tech-free sanctuary if you also turn off your WiFi. Avoid all caffeine in the late afternoon and evening, and consider natural supplements such as calcium, magnesium and low-dose melatonin. When you can’t get to sleep, fussing about not sleeping generally tends to make things worse. Instead, doing a sleep meditation or deep breathing can often help you sink into a deep rest.

Reclaiming Our Right to Workplace Wellbeing

Inertia is a strange thing. It’s easy to assume, just because most workplaces, by default, encourage unhealthy daily routines and habits, that this is “just the way it is.” The truth is that it doesn’t have to be this way at all. We can reclaim our right to workplace wellbeing.

We’re also seeing positive signs every day that change is coming: A significant number of businesses and organizations are waking up to how crucial it is to have employees take care of themselves if they want workplaces that can actually function.

If you’re inspired to take action for your own wellness, please try these practices for yourself, and check out the resources we offer.

Details about our program: www.DigitalWellnessPrograms.com

Our book: www.LessScreenMoreGreen.org

Our nonprofit: www.GlobalHealthAlliance.ca

More from Pamela Dempster and healthy ergonomics: www.DempsterWellness.com

Details about The Forest Bathing Institute: www.tfb.institute

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November 22, 2025
Do I Need to Meditate to Be Mindful?

Ed Halliwell explores a common question asked by those new to mindfulness meditation: Do I need to meditate to be mindful?

One of the most common questions I’m asked by people wondering if mindfulness is for them is: Do I need to meditate to be mindful?

To be fair, there’s often a subtext behind the inquiry: most mindfulness courses ask participants to practice for up to 45 minutes a day, the suggestion being that this will be a vital part of the learning process. Forty-five minutes a day seems a lot of work for most people, especially in a culture where sitting still and “doing nothing” for any time at all is unusual. If mindfulness just means paying attention, why can’t I do that without having to meditate? Can’t I just decide to notice things a bit more?

Ask yourself this: can you just decide to be good at tennis?

Well, ask yourself this: can you just decide to be good at tennis? Or speak French? Or play the piano? While some of us might have more of an aptitude for learning skills like these, they still have to be practiced. We have to put some effort in. Evidence from the clinical and neuroscientific studies of mindfulness suggests that paying attention is an art to be cultivated in just the same way—we can develop our capacity for awareness through training. It’s also what meditators down the ages have reported.

The more we do something, the more we’re likely to continue to do it, and to do it well—this is how habits form, and skills are acquired. So it makes sense that the more we practice meditation—the art of paying attention—the more mindful we will find ourselves.

Moving From the Head to Embodiment

Perhaps one of the disadvantages of the gradual shift away from the use of the word meditation and towards the word mindfulness is that meditation conveys more of a sense of this being a practice, and not just a given attribute. “Deciding to be mindful” is something that comes from the head, a thought, whereas “practicing meditation” brings more of a sense of embodiment with it. If we want our mindfulness to be something we are, more than just a thought of something we’d like to be, it seems we need to cultivate it through meditation.

Lots of studies suggest that engaging in periods of meditation shifts our brain, body, and experience in seemingly beneficial ways. What’s less clear is the effect of meditation practice over a period of time on those changes—is it this or something else that leads to the benefits seen? In other words: we know meditation works, and we know mindfulness works, but we’re still understanding the mechanisms behind how meditation helps mindfulness to work better.

Tradition, logic, and some strong scientific indicators say the meditation practice is key, but we still can’t be quite sure. Indeed, one review of the impact of practicing meditation during a mindfulness course found much less of a link between practice time and results than received wisdom might have predicted. While there is plenty of evidence suggesting a causal link, it’s early days in the research literature, and it would be good to see some studies which compared the effect of mindfulness courses with (and without) a home practice component. For now, the jury’s out on just how important formal meditation is to cultivating mindfulness.

Accepting the Gift, Choosing the Practice

Today, as I meditated at lunchtime in the churchyard outside our house, I wondered at the magnificent storm clouds billowing low across the hills on the horizon, felt waves of cascading energy flow through my body as the busyness of my morning—and my mind—subsided into moments of inner quiet, letting go into a grace of appreciation at having the senses to experience such a scene. I felt content, tired, a bit wet (raindrops on the grass below) and far more present than when I’d sat down to practice.

Whatever the effect of meditation on my general mindfulness and well-being, experiences like that—the sense of opening into a vivid and vibrant aliveness—feel precious enough to be worth a lot by themselves. Anything else I’ll take as a bonus.

This blog post originally appeared on Mindful.org in July 2012.

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November 16, 2025
Mindful Munching: 10 Simple Ways to Incorporate Mindful Eating into Your Daily Routine (Target keywords: mindful eating, daily routine)
In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life and forget to prioritize one of the most essential aspects of our well-being: eating. Many people find themselves scarfing down meals on-the-go, in front of the TV, or while scrolling through their phones, without even realizing what they’re putting into their bodies. This mindless eating can lead to a range of negative consequences, from weight gain and digestive issues to decreased satisfaction and enjoyment of food. That’s where mindful eating comes in – a powerful practice that can transform the way we approach meals and snacks, and have a profound impact on our overall health and happiness.

What is Mindful Eating?

Mindful eating is the practice of paying attention to the experience of eating, savoring each bite, and being fully present in the moment. It’s about cultivating awareness of the sights, smells, tastes, and textures of food, as well as the physical sensations of hunger and fullness. By eating mindfully, individuals can develop a healthier relationship with food, reduce stress and anxiety, and even improve their digestion and nutrient absorption. Incorporating mindful eating into your daily routine can be simple and straightforward, and can have a significant impact on your overall well-being.

10 Simple Ways to Incorporate Mindful Eating into Your Daily Routine
1. Start with a Morning Mindful Moment: Begin each day by taking a few deep breaths, noticing the sensation of the air moving in and out of your body, and setting an intention to eat mindfully throughout the day. This simple practice can help set a positive tone for the rest of the day and increase your awareness of your eating habits.
2. Eat Slowly and Savor: When sitting down to a meal, make a conscious effort to slow down and savor each bite. Pay attention to the flavors, textures, and aromas of your food, and chew slowly and thoroughly. This can help you enjoy your food more, reduce stress, and even improve digestion.
3. Remove Distractions: Turn off the TV, put away your phone, and eat in a distraction-free environment. This can help you focus on the experience of eating and reduce mindless snacking.
4. Use All of Your Senses: When eating, engage all of your senses – sight, smell, touch, taste, and hearing. Notice the colors and presentation of your food, the aromas and flavors, the textures and temperatures, and the sounds of sizzling or crunching.
5. Listen to Your Body: Pay attention to your physical sensations of hunger and fullness, and eat when you’re hungry, stopping when you’re satisfied. This can help you develop a healthier relationship with food and reduce overeating.
6. Practice Gratitude: Take a moment before each meal to reflect on the food in front of you and express gratitude for the nourishment it will provide. This can help cultivate a positive and appreciative attitude towards food and eating.
7. Try Mindful Snacking: When reaching for a snack, take a moment to notice your motivations – are you hungry, bored, or stressed? Choose a healthy snack, and eat it slowly and mindfully, savoring the flavors and textures.
8. Eat with Others: Sharing meals with others can be a great way to cultivate mindful eating, as it encourages social interaction, slows down the pace of eating, and fosters a sense of community and connection.
9. Keep a Food Diary: Writing down what you eat, how you feel, and your physical sensations can help you become more aware of your eating habits and identify patterns and areas for improvement.
10. Make Mealtime a Ritual: Create a consistent and enjoyable mealtime routine, whether it’s lighting candles, playing soothing music, or using your favorite dishes. This can help signal to your brain that it’s time to eat and make the experience more enjoyable and satisfying.
The Benefits of Mindful Eating

Incorporating mindful eating into your daily routine can have a range of benefits, from improved digestion and nutrient absorption to increased satisfaction and enjoyment of food. By eating mindfully, individuals can also reduce stress and anxiety, develop a healthier relationship with food, and even improve their overall mental and physical well-being. Additionally, mindful eating can help with weight management, as it encourages individuals to listen to their bodies and eat when they’re hungry, stopping when they’re satisfied.

Overcoming Common Challenges

While incorporating mindful eating into your daily routine can be simple and straightforward, there are common challenges that may arise. One of the biggest obstacles is finding the time and motivation to eat mindfully, especially in a busy and fast-paced world. To overcome this, start small – try incorporating one or two mindful eating practices into your daily routine and gradually build up to more. Another challenge is dealing with emotional eating – using food as a way to cope with stress, anxiety, or other emotions. To overcome this, try to identify your emotional triggers and develop healthier coping mechanisms, such as meditation, exercise, or talking to a friend.

Conclusion

Incorporating mindful eating into your daily routine can be a powerful way to transform your relationship with food and improve your overall health and happiness. By eating slowly, savoring each bite, and being fully present in the moment, individuals can develop a healthier and more positive approach to eating. Whether you’re looking to improve your digestion, reduce stress, or simply enjoy your food more, mindful eating can be a simple and effective solution. So why not give it a try? Start with one or two mindful eating practices today, and see the positive impact it can have on your daily routine and overall well-being.

Frequently Asked Questions

Q: What is mindful eating, and how does it differ from regular eating?
A: Mindful eating is the practice of paying attention to the experience of eating, savoring each bite, and being fully present in the moment. It differs from regular eating in that it encourages individuals to slow down, be more aware of their physical sensations, and cultivate a healthier relationship with food.

Q: How can I incorporate mindful eating into my busy daily routine?
A: Start small – try incorporating one or two mindful eating practices into your daily routine, such as eating slowly or removing distractions. Gradually build up to more practices, and find what works best for you.

Q: What are some common benefits of mindful eating?
A: Some common benefits of mindful eating include improved digestion, increased satisfaction and enjoyment of food, reduced stress and anxiety, and a healthier relationship with food.

Q: How can I overcome emotional eating and develop a healthier relationship with food?
A: Try to identify your emotional triggers and develop healthier coping mechanisms, such as meditation, exercise, or talking to a friend. Practice mindful eating, and focus on cultivating a positive and appreciative attitude towards food and eating.

Q: Can mindful eating help with weight management?
A: Yes, mindful eating can help with weight management by encouraging individuals to listen to their bodies and eat when they’re hungry, stopping when they’re satisfied. It can also help reduce overeating and improve nutrient absorption.

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November 1, 2025