Health Journal Online

Tag: Mindfulness

  • Jane Fonda at Spirit Rock: Mindfulness, Climate Action, and Community

    Jane Fonda at Spirit Rock: Mindfulness, Climate Action, and Community

    Jane Fonda did not come to Spirit Rock to offer comfort.

    She came to invite attention toward what we’re inheriting, what we’re losing, and what we still have to protect.

    For different generations, Jane Fonda has arrived in various forms. Some of us know her as an Oscar-winning actress whose early roles challenged cultural norms in films like Klute and Coming Home; others might remember her from her iconic fitness workouts in the early 80s (if you know, you know.)

    But Jane Fonda doesn’t just redefine herself decade after decade, she reframes and rebuilds the very structures and movements she’s a part of. Whether that’s turning fitness into accessible self-care for women, relaunching the Committee for the First Amendment (free speech, anyone?), taking on the climate crisis by starting the Jane Fonda Climate PAC, or redefining vitality for anyone later in life through her role on the beloved show Grace and Frankie. These chapters, however, only hint at a deeper through-line.

    Jane Fonda models a form of mindful leadership rooted not in legacy, but in invitation, showing how presence, curiosity, and connection can awaken action in every generation.

    For decades, Fonda has leveraged her visibility as a platform, founding media outlets, funding grassroots organizing, lending her body to protests, and repeatedly engaging in uncomfortable conversations in service of collective change. Today, she directs that same attention toward the climate crisis, whether by forging relationships with younger artists like Maggie Rogers, who went on to more openly use her platform for climate and social advocacy after connecting with Fonda, or by studying with Roshi Joan Halifax to deepen her meditation practice and the way she shows up in the world.

    One thing is for sure: Jane Fonda models a form of mindful leadership rooted not in legacy, but in invitation, showing how presence, curiosity, and connection can awaken action in every generation.

    Mindfulness As Training, Not Escape

    Fonda recently spoke as part of Spirit Rock’s EcoDharma & Transformational Culture Program (ETCP), a three-year initiative launched in January 2025 that explores how mindfulness and contemplative practices can support more intentional responses to climate change. While this program draws on Buddhist teachings, it is intentionally inclusive, inviting participants from diverse faiths and backgrounds.

    In ETCP’s context, “spiritual” refers to practices that help cultivate awareness, compassion, and resilience—tools for understanding and responding to climate-related stress. The program addresses the intersection of mindfulness, ecological issues, and the urgent need for thoughtful, effective action.

    For many readers of Mindful, meditation may feel like refuge, a place to step away from the unrelenting churn of news cycles, politics, and ecological grief. What this gathering at Spirit Rock made clear is that mindfulness was never meant to be an escape hatch. It was meant to be training. 

    At a moment when the climate crisis feels simultaneously overwhelming and dangerously normalized, Fonda’s presence at Spirit Rock Meditation Center landed with the weight of lived experience—decades of activism, moral reckoning, and an unshakeable belief that we cannot separate inner work from outer action. Her conversation with climate journalist Greg Dalton functioned as a deeply reflective inquiry into what it means to stay awake, empathetic, and engaged as time runs out.

    For many readers of Mindful, meditation may feel like refuge, a place to step away from the unrelenting churn of news cycles, politics, and ecological grief. What this gathering at Spirit Rock made clear is that mindfulness was never meant to be an escape hatch. It was meant to be training.

    Freepik.com | DC Studio

    Urgent & Hopeful

    Fonda spoke with respect to urgency, but not from a place of hopelessness. Instead, she framed this moment as one that demands both honesty and courage. “This is a moment when we have to bring our empathy to the fore,” she said, speaking to the deep divisions defining public life. Empathy, for her, is not a passive feeling—it is an active discipline, one she traces directly to her life in the arts.

    “Acting is a profession of empathy,” Fonda explained. “We have to enter the skin of another human being and understand them … You can’t do that without empathy. And you have to have empathy even for somebody that you don’t like.”

    That capacity, to stay open rather than armored, has helped to shape her activism as much as her performances. Fonda spoke candidly about how long it took her to soften what she called an “armored heart,” and how belonging to movements, rather than acting alone, made vulnerability possible. “There can come a moment in life when you enter a situation and, you know, this is where I’m supposed to be,” she said. “If you’re not alone, if you’re part of a movement, that sense allows you to become vulnerable and to open your heart.”

    This insistence on collective action, grounded in relationship rather than righteousness, ran through the entire conversation.

    ETCP’s mission is twofold: to support interfaith leaders and activists in meeting climate trauma with resilience and joy, and to empower a new generation of global citizens.

    Over the next three years, ETCP will offer online lectures, class series, in-person retreats, and training programs designed to support communities engaging with climate change not only as a scientific or political issue, but also as a profoundly emotional and spiritual one. The program is guided by a core planning team of respected teachers and leaders, including Ayya Santacitta, Bonnie Duran, Carol Cano, James Baraz, Kirsten Rudestam, Kristin Barker, Mark Coleman, and Yong Oh, in collaboration with partners such as One Earth Sangha, Braided Wisdom, Aloka Earth Room, and Awake in the Wild.

    Its mission is twofold: to support interfaith leaders and activists in meeting climate trauma with resilience and joy, and to empower a new generation of global citizens. At its heart is a radical proposition—that joy, mindfulness, and love for the Earth are not distractions from climate action, though essential to sustaining it.

    When Mindfulness Meets the Climate Crisis

    For many meditators, the connection between mindfulness and climate change is not apparent. Sitting quietly with the breath can feel worlds away from melting ice caps, polluted water systems, or data centers sprawling across the landscape.

    Fonda expressed concern about AI and the rapid speed of technological advancement. “I’m horrified by it,” she admitted, acknowledging her own complicated relationship with technology. “I have ChatGPT on my phone. I feel guilty… I don’t understand it well enough to know how to combat it.”

    Rather than offering easy answers, Fonda modeled something rarer: the willingness to stay with not-knowing without disengaging. Climate action, she suggested, does not begin with mastery; it starts with attention.

    Her reflections on Indigenous knowledge underscored what has been lost through disconnection. Recalling time spent learning about the Ecuadorian rainforest, she talked about communities that live in conjunction with the land. “They showed us which plants heal which diseases,” she said. “We once knew how to listen to plants. We’ve forgotten how.”

    Mindful engagement does not mean doing everything. It means doing something with intention, alongside others.

    EcoDharma, as Spirit Rock frames it, is precisely this remembering—not as nostalgia, but as practice. And the key part of practice, when we hold both the Dharma and the environment front and center in our minds, is to understand that we all have something to do, no matter how small the task or step may be. As ETCP leaders emphasize, mindful engagement does not mean doing everything. It means doing something with intention, alongside others.

    Identifying Our Unique Role to Play

    A recurring question throughout the retreat was one many people quietly carry: What can I do?

    Fonda’s answer was pragmatic and unsentimental. After years of protest through Fire Drill Fridays, she and a small group of collaborators recognized a gap between public pressure and policy change. “We haven’t got the legislation that’s commensurate with what science is saying we have to have,” she said. “The reason is that so many elected officials take money from the fossil fuel and petrochemical industries.”

    That realization led to the creation of Jane Fonda Climate Pac, a political action committee focused on down-ballot races and state and local positions that often receive little attention but wield enormous influence over climate outcomes. “Public utilities, school boards, city councils, state legislatures, attorneys general,” Fonda noted. “All these people have huge power.”

    The results have been striking: hundreds of climate champions elected, many of them women and women of color, willing to stand up publicly for environmental rights. “It’s working,” she said.

    Alternate Entry Points to Climate Action

    For those wary of politics, Spirit Rock’s EcoDharma program offers additional entry points and ways to engage, with an emphasis on joy-based action, interconnection, and resilience. This programming is designed precisely for people who feel overwhelmed, polarized, or exhausted by climate discourse.

    Perhaps the most resonant moment of listening to Fonda speak was when she was asked about courage—how she continues to speak so openly, without becoming defensive, after decades in the public eye.

    “It has been a process,” she said. “It took me a long, long time to open my heart.” What changed was not confidence, but belonging. “Being part of a movement… allows you to become vulnerable.”

    She spoke about care—sleep, community, working with people she admires—as essential, not indulgent. “I’m a late bloomer,” she said with a smile. “But being a late bloomer is okay as long as you don’t miss the flower show. And I’m in the midst of a flower show.”

    EcoDharma does not ask practitioners to abandon stillness. It asks them to let stillness inform their response. To allow mindfulness to widen into care, and care into action.

    In that image, flowers blooming against the odds was a quiet invitation. EcoDharma does not ask practitioners to abandon stillness. It asks them to let stillness inform their response. To allow mindfulness to widen into care, and care into action.

    As Fonda reminded the room, hope is not something we wait for.
    It is something we practice—together.

    For more ways to connect, here’s a mindful action guide to use & share. Links are also provided below.

    A mindfulness infographic over ocean water, inspired by Jane Fonda, lists ways to get involved in climate action with care and presence.



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  • Looking Honestly at the Challenges of Mindfulness Practices

    Looking Honestly at the Challenges of Mindfulness Practices

    While the challenges of mindfulness practices are real, research confirms that mindfulness can also be helpful in preventing relapses into depression and reduce healthcare visits.

    Willoughby Britton, a psychiatrist and mindfulness practitioner, has researched what he terms the “difficult or challenging mind states” among advanced meditators and scholars that can occur as a result of intense meditation practice.

    The challenges of mindfulness are real. The truth is, meditation is not all calm and peace. Mental material can come up that can be uncomfortable or need to be addressed.

    Britton spoke generally with Mindful about how mindfulness has been marketed in this country as a “warm bath,” when in actuality, you have to deal with whatever comes up in the mind.

    “A lot of psychological material is going to come up and be processed. Old resentments, wounds, that kind of thing,” says Britton, “But also some traumatic material if people have a trauma history, it can come up and need additional support or even therapy.”

    Halliwell asks: “Does something beneficial have to be delivered perfectly—and to bring about a perfect world—before we will accept it as worthwhile?”

    Ed Halliwell, mindfulness teacher and author of The Mindful Manifesto, admits that meditation can be an emotional rollercoaster. “Mindfulness has a great many benefits,” Halliwell writes, but he takes issue with mindfulness being touted as a cure-all. At the same time, there’s an all-or-nothing mentality brewing around the adoption of mindfulness practices, and Halliwell asks: “Does something beneficial have to be delivered perfectly—and to bring about a perfect world—before we will accept it as worthwhile?”

    Elisha Goldstein, clinical psychologist and mindfulness teacher, noted that it’s not a question of whether mindfulness is harmful or not. When we’re assessing the challenges of mindfulness practices, the better question is where you’re getting that mindfulness training from. “It comes down to an education on mindfulness (and a variety of factors that it represents) and finding an experienced teacher as a guide to meet the practitioner where they are at.”

    Research is ongoing

    Research on mindfulness and depression is still preliminary, but there are promising indicators.

    Scientific American surveyed findings and some of the key controversies regarding the application of mindfulness for depression and anxiety, and concluded:

    When it comes to treating diagnosed mental disorders, the evidence that mindfulness helps is mixed, with the strongest data pointing toward its ability to reduce clinical depression and prevent relapses.

    In particular, new research has emerged indicating that an 8-week mindfulness-based cognitive therapy (MBCT) program might reduce the risk of relapses into depression. Study authors identified that mindfulness helped in the following ways:

    • MBCT allowed people to be more intentionally aware of the present moment, which gave them space to pause before reacting automatically to others.
    • Bringing mindful awareness to uncomfortable experiences helped people to approach situations that they would previously avoid, which fostered self-confidence and assertiveness.
    • Study participants also described having more energy, feeling less overwhelmed by negative emotion, and being in a better position to cope with and support others.

    Another piece of research reported that frequent health service users who received MBCT therapy showed a significant reduction in non-mental health care visits over a one-year period.

    “We speculate that mindfulness-based cognitive therapy has elements that could help people who are high health-care utilizers manage their distress without needing to go to a doctor,” says Dr. Paul Kurdyak, lead author and Director of Health Systems Research at Centre for Addiction and Mental Health (CAMH) and Lead of the Mental Health and Addictions Research Program at the Institute for Clinical Evaluative Sciences (ICES).



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  • Addiction, Trauma, and the Problem of Being Present

    Addiction, Trauma, and the Problem of Being Present

    The Power of Then

    I remember one day in rehab, after a particularly gruelling day of group therapy, the facilitator decided to end with a mindfulness meditation. Feeling exhausted and overstimulated, I welcomed the chance to close my eyes and shut out the world for a little while.

    But as she guided our awareness through the body, I became painfully aware of what was happening inside mine—the tightness in my jaw and throat, my heart pounding, the knot of fear twisting in my stomach. My body didn’t feel like a safe place to be; it felt like a war zone.

    When the meditation ended, she reminded us of how important it is in recovery “to live in the now.” And that left me with a burning question that I didn’t dare ask: What if my now feels unbearable?

    When the meditation ended, she reminded us of how important it is in recovery “to live in the now.” And that left me with a burning question that I didn’t dare ask: What if my now feels unbearable?

    For many people in recovery, being in the body can feel like stepping onto enemy territory. It’s where we hold the emotional pain, unresolved trauma, and survival responses we’ve spent years trying not to feel. Mindfulness invites us to tune in—to become aware of our bodies and minds, to sit with our emotions and thoughts. 

    To many people, this is a neutral concept. However, for the addict in recovery, it’s also being asked to return to the danger our addiction once protected us from.

    I once heard someone say, “You can’t feel the power of now until you’ve healed the power of then.” That statement really stuck with me. 

    When the nervous system is carrying trauma—when we’re dysregulated, overwhelmed, or trapped in a state of fight/flight/freeze—mindfulness doesn’t always feel supportive. Sometimes it simply heightens our awareness of the pain and discomfort within, without giving us the resources to cope.

    The Root of Addiction

    Many experts in the trauma and addiction field believe trauma sits at the root of addiction. Gabor Mate, one of the most influential voices in this work, invites us to shift the question from, Why the addiction? to, Why the pain? 

    Many of us are working from an outdated idea of what trauma actually is. Trauma isn’t defined by the event. It’s defined by what happens inside of us as a result of the event, the imprint it leaves on our body and mind.

    That reframing, turning the attention toward the suffering beneath the behavior, was one of the most powerful turning points in my recovery.

    You might be reading this and thinking, “This doesn’t apply to me. I don’t have trauma.” Yet many of us are working from an outdated idea of what trauma actually is. Trauma isn’t defined by the event. It’s defined by what happens inside of us as a result of the event, the imprint it leaves on our body and mind.

    Trauma expert Pat Ogden describes trauma as “any threatening, overwhelming experience that we cannot integrate.” When understood this way, it becomes more relatable. It’s not limited to catastrophic events; it also includes the undigested life experiences most of us carry in varying degrees—the moments that shape how safe we feel in the world, in our relationships, and in our own bodies.

    If substances became a way to soothe, regulate, or find relief from the imprint of those experiences, that is the link between trauma and addiction. Addiction doesn’t manifest without reason. It’s your body and nervous system attempting to restore balance—to escape an unbearable now—when nothing else seems to work.

    The Challenges Mindfulness Presents

    Mindfulness isn’t inherently problematic for everyone living with trauma; for some, it’s deeply supportive. The difficulty for some people living with symptoms of trauma is that mindfulness can sometimes intensify those symptoms, and in some cases even cause re-traumatisation.

    Mindfulness eventually became one of my greatest resources. But in the early days, before I was trauma informed, I often pushed through discomfort, believing that was part of the practice. I remember one meditation in particular where I forced myself to sit with an increasingly uncomfortable sensation in the pit of my stomach. I was convinced that if I just stayed with it long enough, I’d eventually reach some blissful state of transcendence. Instead, it sent me into an intense dissociative state which lasted for weeks—something I later learned is not uncommon for trauma survivors. 

    This is why it’s important to understand the potential challenges of mindfulness for some—so that if you do encounter problems, you know it’s not a sign of failure. It’s simply a signal from your nervous system that more safety is needed.

    Here are some primary signals to pay attention to: 

    Focusing on the body or breath can be activating

    Trauma lives in the body as physical sensations, constriction, tension, and survival responses. When we bring awareness to the breath, or to areas that hold this survival energy—the chest, throat, belly—these sensations can feel overwhelming.

    Mindfulness can trigger traumatic memories or flashbacks

    Turning inward creates space for memories, images, or emotions that were previously suppressed to rise to the surface. When they do, the body and mind may react as if the past is happening again. In other words, we start experiencing the power of then.

    Stillness can feel threatening to a dysregulated nervous system.

    For someone who is used to living in a state of fight, flight, or chronic hypervigilance, stillness can feel unfamiliar and unsafe. Even the feeling of calm can feel threatening when the body is used to scanning for danger.

    Self-observation can activate shame or self-judgement

    Turning attention inward can make self-critical thoughts louder, especially for someone whose trauma involved blame, guilt, or a loss of self-worth.

    None of this means mindfulness should be avoided. Far from it. It simply means the practice may need to be approached differently: with more pacing, choice, and with safety at its core.

    Practising Mindfulness Safely

    Safety is the foundation of trauma recovery and one of the cornerstones of trauma-informed mindfulness. David Treleaven, founder of Trauma-Sensitive Mindfulness, emphasises that mindfulness for trauma survivors must be flexible, and adapted to suit an individual’s nervous system and needs. Instead of pushing through discomfort, this approach supports choice, regulation, and autonomy.

    Here are some adjustments you can make to your mindfulness practice when you start to feel activated: 

    1. Start outward. For many people, beginning with external anchors feels more supportive than turning the attention inward. Noticing sounds, feeling your feet on the floor, or gently orienting to your surroundings can help settle the nervous system.
    2. Switch it up. Once a sense of grounding is established, you can then gently approach your inner experience. It can help to move between inner and outer awareness, so that if anything becomes too intense, you can shift your focus back outward, adjust your posture or pause completely. Having a reliable anchor, something that feels supportive to return to, can be especially helpful.
    3. Get mobile. Movement can also be a powerful bridge to presence. Walking, stretching, or gentle swaying may feel more accessible when stillness feels too threatening. You don’t have to sit motionless in a lotus position to be mindful. 
    4. Open your eyes. For some people, closing their eyes means they can’t scan for danger. As people are learning to find safety, practising with eyes open, or with a soft gaze, can also reduce the vulnerability that may come with closing the eyes.
    5. Be gentle with a noisy mind. It’s also worth noting that the mind—even when busy or critical—can feel safer than the body. Understanding this can help reduce frustration when the mind doesn’t quieten in the way we might expect.

    One of the most important things to remember with trauma-sensitive mindfulness is that you have choice and autonomy. Treleaven says, “We want them to know that in every moment of practice they are in control.” So, if things become too much, return to what feels safe. Stay within your window of tolerance, which allows for some discomfort, but not to where it’s overwhelming.

    When practiced with care, mindfulness can be one of the greatest tools for trauma healing and addiction recovery. For me, the benefits were profound, so much so that I wrote a book about it. But the greatest benefit was reconnecting with that part of myself that addiction and trauma never touched: the part that was always there, quietly watching, peaceful and still. My true self!

    Mindfulness doesn’t rewrite the past, but when we can embody a sense of safety, it helps us to hold it differently. So that the power of then no longer overshadows the power of now.



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  • What’s Good About Being You: How Mindfulness Helps You Get to Know Yourself

    What’s Good About Being You: How Mindfulness Helps You Get to Know Yourself

    The Connection Between Presence and Knowing

    The sitting practice of meditation is a powerful means to get to know yourself, to introduce yourself to yourself. Meditation is a discipline, a technique to transcend technique. You sit down on a cushion or a chair and simply experience yourself: your body, your breath, and your thoughts. You just be there, very simply.

    There are several aspects to meditation that are part of establishing friendship with yourself. One is mindfulness. Mindfulness is keeping track, or keeping a pulse, of being here, in a nonjudgmental way. There is no good or bad. Everything is allowed to be. Among other things, mindfulness is a stabilizing or pacifying influence. The panic of everyday life and every expectation laid on life can subside. This is a huge relief. It is called the discovery of peace.

    Awareness is being in a bigger space, recognizing that there is always an environment around our thoughts and feelings. When you begin to sense that atmosphere, there is both intelligence, or sharpness, and relaxation.

    Finding peace in the practice of meditation involves slowing down. Physically, you call a halt. You park your body somewhere, and you stay put. Your mind may continue to race for a while, maybe for a long time, but you become aware of the mind racing. Awareness is being in a bigger space, recognizing that there is always an environment around our thoughts and feelings. When you begin to sense that atmosphere, there is both intelligence, or sharpness, and relaxation. You begin to see things much more precisely and your native intelligence begins to awaken.

    The Courage to Be Aware

    Becoming more aware is a very courageous thing to do. You allow yourself to look honestly at your experience. And that solid sense of self—of who you are—is revealed as being not so solid. You begin to experience gaps, holes in your suit of armor. You realize that you are really more like Swiss cheese than Cheddar.

    When you are there, just there, without trying to hold everything solidly together, you also begin to find that you don’t need to sustain a storyline about yourself and your life. Who is it for anyway?

    When you are there, just there, without trying to hold everything solidly together, you also begin to find that you don’t need to sustain a storyline about yourself and your life. Who is it for anyway? You can afford to relax with yourself, get to know yourself. You don’t have to put on makeup for yourself; you don’t have to put on a smile. You can leave the mental toupee on the shelf and like yourself just as you are.

    There is something genuinely good about being you. You may not like every little thing about yourself, but overall you have an honest heart and you can connect with it through the practice of meditation. You have the courage to face yourself. From that connection with yourself and from actually liking yourself without conditions, you begin to see how brilliant and available life can be when it is without preconceptions or adornments.

    As you open yourself to yourself, you become more aware of the world you’re living in. The development of awareness here is a bit like having cataracts removed, or getting a hearing aid: you didn’t know your vision was so obscured until you finally see a brilliant yellow daffodil in the field. You couldn’t hear the first bird of spring singing in the meadow. You couldn’t taste the bitter onion flavor of chives by the stream. You didn’t see the face of your beloved, until you ran right into him. Then suddenly you begin to feel your world. You begin to understand love in an entirely new way.

    Noticing the Hall of Mirrors

    At that point, as you become more open, you also may begin to see where you’re stuck, how you’re often living in a hall of mirrors that you create for yourself. You see your speed and how that has produced panic. We may actually recognize and experience ourselves as the monkey bouncing off the walls in our house of mirrors. What you’re bouncing off of is often simply the reflections that you project. When you bounce off yourself, this can take the form of self-hatred or it can be twisted into some kind of false arrogance and pride. Unfortunately, your dearest friends, lovers, relatives, and partners are often the mirrors you project your reflections onto most intensely.

    We demand a lot from intimacy, often more than it can possibly deliver. We ask ourselves and our closest friends to confirm us by reflecting some things and not others. Essentially, we ask, “Mirror, mirror, on the wall, who’s the fairest one of all?” And we expect the answer, “You, my love!” This a burden to others and to us, and ultimately it doesn’t work. The mirrors crack.

    If you want to live in a hall of mirrors, this is a disaster. If you’re willing to find a true relationship with yourself and others, this is welcome relief from your self-imposed isolation. It reveals the tremendous space that is there when the myth of satisfaction is seen to be a fraud.

    Facing reality is not creating something new. It’s allowing a barrier to dissolve.

    Over the course of time, if we are committed to meditation as an ongoing practice, then it can provide us with this honest feedback. Although we might try to filter information, if we sit long enough, reality wells up in us and breaks through. This is inevitable, because it is just discovering what is there and we can’t block what is there forever. Facing reality is not creating something new. It’s allowing a barrier to dissolve. It unlocks in us the power of loving-kindness and is the beginning of real warmth toward ourselves and others.



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  • Why We Wake Up At Night and How Mindfulness Helps Us Sleep Again

    Why We Wake Up At Night and How Mindfulness Helps Us Sleep Again

    You’re awake, and the time on your nightstand shows 3:33 a.m. There’s no reason to be awake, but your mind has other ideas. Some nights it could be an overactive mind; other times, you’re fighting a hot flash or the urge to scroll on your phone, hoping to fall back asleep.

    Regardless of what’s calling to you in the middle of the night, the message you really need to hear: You’re not alone.

    Nearly 18% of U.S. adults report trouble staying asleep, and 30–50% experience insomnia symptoms, including difficulty falling or staying asleep. And yet, our initial response to waking in the middle of the night tends to lean toward frustration or anger rather than curiosity.

    Dr. Jessica Shepherd asks her readers to be curious about the patterns and symptoms we experience around wakefulness instead of moving towards “fixing” our sleep problem.

    What would happen if we chose to investigate our feelings around wakefulness with self-compassion and mindfulness, instead of pushing against our own discomfort with what’s unwanted? Understanding more about why we wake up at night can help.

    The Nervous System and Sleep Disruption

    When did 3 a.m. become the new wake-up call?  If you’ve slept soundly for most of your life, only to be suddenly confronted with a nightly routine that involves struggling to get back to sleep, know you’re in good company. These “wakeups” happen across ages, genders, and all life stages. Some of us (ahhem, menopause ladies, we see you) begin having some of these issues as a result of hormone shifts (we’ll get into that later).

    What you need to know is that waking in the night is not a personal failure.  Oftentimes, your nervous system responds to cues your body sends, both internal and external. Here are a few reasons why we wake up at night, and why your sleep may be feeling more fragmented:

    • Hyperarousal: Stress hormones like cortisol and adrenaline can trigger micro-awakenings. Even while asleep, your brain is scanning for potential threats.
    • Racing or overloaded mind: Daytime to-do lists, worries, or plans can linger into the night, keeping your brain alert.
    • Environmental triggers: Neighborhood noise, light, temperature swings, or even screens can subtly wake the brain.
    • Aging sleep architecture: As we age, our sleep naturally becomes lighter and more fragmented.
    • Hormonal shifts: As I mentioned above, if you’re in perimenopause or menopause, changes in estrogen, testosterone, and progesterone can significantly affect your sleep cycles. They can disrupt sleep when you’re experiencing hormone imbalances. Still, these shifts are a small part of the overall picture when we consider why many people experience nighttime wakefulness.

    Why starting with curiosity helps

    OB-GYN and author of Generation M, Dr. Jessica Shepherd, asks her readers to be curious about the patterns and symptoms we experience around wakefulness instead of moving towards “fixing” our sleep problem. Here are four questions she poses to help guide reflection: 

    • Is this wake-up due to hot flashes or night sweats?
    • Am I waking repeatedly or having trouble breathing?
    • Is my mind racing too much to fall asleep or fall back asleep?
    • Do I need to use the bathroom frequently at night?

    While Dr. Shepherd is a go-to source for menopausal struggles and solutions, these questions can be used to assess your symptoms, regardless of your age. Typically, mid-morning wakeup calls fall into one of these four categories:  mental overactivity, changes in body or room temperature, repeated environmental disruptions, or physical cues. When we understand the causes and conditions for our experience, we can cultivate a mindful response.

    Why Are My Thoughts Awake at 3 a.m.?

    The main culprit for middle-of-the-night wakefulness can vary from person to person. No matter what time you’re waking up, if it’s before your alarm clock goes off, it’s likely to feel unsettling.

    For those of you in perimenopause or menopause, the shift of our hormones (feeling hot flashes/night sweats) can make us feel very stressed out. As our stress levels rise, so do our cortisol levels. Typically, this stress hormone rises around 3 a.m. to prepare us for waking, but if our stress levels are too high, it can shift that baseline and cause us to wake up earlier than usual.

    Mindfulness offers a different way to approach these interruptions. It nudges us first to accept what’s happening in the present moment, and then to gently turn towards curiosity and self-compassion.

    For those of you who have surpassed that hurdle of menopause or generally have trouble falling asleep or staying asleep, this time of night can feel so much louder than usual. When we’re alone with our thoughts in the middle of the night, our fears can feel heightened. Sleep deprivation heightens amygdala reactivity, making even small anxieties feel intense. Mindfulness can help settle our nervous system by guiding us towards practical tools that help us eliminate spiraling narratives.

    So, how can you shift your perspective when it comes to that mid-morning wake-up? Mindfulness offers a different way to approach these interruptions. 

    We’ve all heard the phrase, What you resist, persists, and you likely know from experience that it doesn’t work to fight sleeplessness or try to force yourself to go back to sleep. 

    Mindfulness nudges us first to accept what’s happening in the present moment, and then to gently turn towards curiosity and self-compassion. So perhaps the questions and phrases we could be engaging with might sound more like, “How can I offer myself compassion when sleeplessness makes itself known?” or, “What is this experience trying to show me?”

    Look for clues in your daily routines

    Sleep expert and author of Powerful Sleep, Shawna Robins, encourages people who have trouble navigating the “wide-awake” brain by taking a look at what they’re doing during the day.

    She emphasizes laying the groundwork for a healthy routine (meals, exercise, self-care) that supports hormone balance and your nervous system. For Robins, that begins with stress management, proper nutrition, and some form of physical activity. When we do these things, sleeping, and specifically “falling asleep” or returning to sleep after that three o’clock wake-up, can get much easier. Robins says, “Healthy sleep starts during the daytime with healthier habits. It’s not just about what happens when you get into bed at night.”

    Mindful Sleep Strategy

    What does a mindfulness strategy look like for cultivating good sleep? Think about all the tools you’ve developed over the course of your mindfulness journey and start putting them to use.

    Sleep supports the choices we make before bed.

    That means journaling, sitting regularly, mindfully eating and noticing the times you’re eating. It can also involve checking in with your physical body (think body-scan meditation or breathwork), coupled with daytime routines (yoga/gym workout, exercises you can do throughout the day at work/your desk, etc.) that will help create a stable space for you to reset your energy and recalibrate your nervous system. Sleep supports the choices we make before bed.

    If you find yourself up in the middle of the night and can’t get back to sleep, here are some different ways you can try to help yourself. 

    1.  30-Second Body Scan
       Redirect attention from racing thoughts to physical sensations, noticing each part of the body without judgment.
    2. Lengthened Exhale Breathing (4–6 breaths)
       Extending the exhale calms the parasympathetic nervous system, signaling the body that it is safe to rest.
    3. Thought Noting
       Label thoughts gently (“I’m worrying,” “I’m planning”) to create mental distance.
    4. Journaling
       Keep a notepad by the bed to externalize racing thoughts and reduce cognitive load.
    5. Gentle Somatic Grounding
      Release tension in the jaw, shoulders, or belly to help the body signal safety.

    Nighttime wakefulness often coincides with vivid or emotionally charged dreams. Sansan Fibri, founder of the app Wakefully.io, describes dreams as “our subconscious screenplay, where hidden narratives sometimes replay on repeat.”

    Wakefully is an AI-driven dream-analysis and journaling app that allows users to examine dream themes and emotions or reframe dreams with evidence-based techniques. For those who wake at night due to intense dreams or lingering emotional tension, incorporating tools like Wakefully alongside your mindfulness practice can help shift into a more reflective space, calming a reactive mind. With curiosity, gentle awareness, and practical tools, you can transform these moments into opportunities for connection with your body and mind.

    When we approach sleep with mindfulness,  we can meet moments of wakefulness with curiosity instead of frustration, helping us meet them in the middle of the night with presence and ultimately a sense of well-being.



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  • The Mindful Athlete: How Mindfulness Can Improve Your Performance and Reduce Injury

    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.

  • Wellness Washing and the Rise of Mandated Mindfulness

    Wellness Washing and the Rise of Mandated Mindfulness

    In June 2023 New York Mayor Eric Adams announced a new policy that would go into effect that fall. Every morning every public school student would engage in two to five minutes of mindful breathing unless they chose to opt out. At a time when the youth mental health crisis was a major news story, this seemed like a win. Research had suggested that mindfulness could have a beneficial impact on adolescent anxiety and depression. Now the more than one million students in NYC public schools would be getting a daily dose of it.

    Yet to those in the mindfulness world, the reaction was nuanced. While mindfulness can be a powerful tool, it is one that is typically taught by experienced practitioners. Asking overwhelmed teachers to add another lesson to their plate on a topic they might not have familiarity with had the potential to backfire. Programming that is implemented by burnt out educators going through the motions with bored students is not usually a recipe for success.

    Asking overwhelmed teachers to add another lesson to their plate on a topic they might not have familiarity with had the potential to backfire.

    Weighing Positives and Negatives

    As a PE teacher and Mindfulness Director at a PK-8 school in Massachusetts, I had my concerns from afar. I’m well aware of my own skills and limitations. If, for example, research revealed the benefits of singing, and there were a mandate to practice if for a few minutes at the start of every class, my lack of expertise would result in some seriously out of tune kiddos. There is a reason people are encouraged to teach to their strengths.

    Kimberly Daniels, a School Counselor and Mindfulness Director at The Greenwich Village School in Manhattan, saw the mandate as a positive step at first. Both Daniels and I worked with WholeSchool Mindfulness to integrate the position of Mindfulness Director at our respective schools. I wanted to get her take as someone who understands the benefits of bringing mindfulness to schools and as an expert on the thoughtful, research-backed implementation of these practices.

    “Initially, I was like, that’s actually really good,” said Daniels. “It’s being seen as something all schools should be doing. It’s a strange thing to mandate, but if it’s bringing awareness to all New York City public schools, that could be a good thing.”

    Asking More of Already-Overwhelmed Teachers

    The reaction among teachers, however, was more of a mixed bag. “I think a lot of teachers were rolling their eyes because it was one more thing they were being mandated to do,” said Daniels. 

    Once the program got underway, Daniels was able to be a thought partner with teachers at her school and provide resources and ideas. “When it first rolled out, I talked about it at a professional development session at my school,” recalled Daniels. “We were able to come up with different things that teachers could do in the classroom. A lot of teachers really loved the idea of mindful coloring.” However, her position is a rarity in the public school system, and other schools lacked the support of an educator trained in the discipline.

    Is There Needed Support?

    The other major issue was the overall lack of accountability and support from the Department of Education. It is one thing to announce a mandate and then provide training, resources, and professional development on the subject, as might happen with the introduction of a new math curriculum. It is quite another to issue a mandate without any plan for following through and supporting teachers.

    Such a mandate may serve more as a form of wellness washing: allowing the powers-that-be to gain positive press and check a box without actually creating effectual change. Is it a coincidence that Mayor Adams’ federal corruption investigation came to light only a few months after this announcement? In the end, this kind of empty mandate only serves to promote the interests of the administrators and politicians who can claim such initiatives as feathers in their cap while a generation of students becomes alienated by half-hearted wellness measures.

    Such a mandate may serve more as a form of wellness washing: allowing the powers-that-be to gain positive press and check a box without actually creating effectual change.

    Additionally, unsupported initiatives like these don’t take into account the potential pitfalls of mindfulness practice in environments not suited to it, such as unintended trauma responses. There is evidence that mindfulness practices can trigger trauma, and a classroom teacher who is forced to teach it might not have the requisite training or experience to recognize and respond to students who are in distress because of practice.

    In addition, if a teacher is not bought into mindfulness programming but has to introduce it anyways, they might do so in a way that stokes apathy in the practice rather than interest. As a basketball coach, I certainly wouldn’t want people who don’t have a passion for the game to be tasked with introducing to students, but that is precisely the case with mindfulness. Students who first encounter practice in a classroom setting where it is being rolled out without enthusiasm or knowledge might sour on it pretty quickly.

    What Now?

    So what would be a better approach? Daniels believes a much more lasting impact would come from the adoption of an Social Emotional Learning (SEL) curriculum with a focus on mindfulness. An SEL curriculum includes programs and lessons designed to help students develop “soft” skills that are actually essential for healthy functioning in relationships and in the world—things like managing emotions, setting goals, showing empathy, building positive relationships, and making responsible decisions.

    “If you don’t have your own mindfulness practice and it’s not something you’ve ever been interested in, I think it can be daunting for teachers,” said Daniels. “But if it were an actual curriculum that you’re properly trained in, that would have way more of an impact than than two to five minutes of mindfulness per day.”

    Mindfulness is an incredible tool for stoking awareness. Yet it can’t be just a means of wellness washing, and requires the same pedagogical mastery as any other discipline, whether it be art, chemistry, or social studies. All of those disciplines are taught by educators trained in a specific philosophy or curriculum.

    Despite the potential benefits of mindfulness being more accessible and widely disseminated, the reach may not be worth the risk without follow up, support, and training for teachers. In the end, to be most effective, mindfulness practice must be implemented thoughtfully by those with experience in the discipline. In other words, we need to be mindful about mindfulness programming.



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  • The Simple Joy of Writing by Hand

    The Simple Joy of Writing by Hand

    Have you noticed that we are writing by hand less and less these days? Sometimes it’s just a signature with a blunt stylus at the grocery store, or your finger signing crudely on a credit card pay screen. Handwriting certainly looks like a dying form, as we type away merrily on our keyboards, responding to emails that fly off in all directions.

    Is this withering away of handwriting a problem? Or is it the inevitable unfolding of language forms evolving over the centuries, from oral to written to printed, and now electronic? Before we dash headlong forward, let’s slow down for a moment and consider the role that writing by hand plays.

    An Art Form Worth Reviving

    I believe that handwriting still serves a deep purpose in our lives and that letting it fade away will be a loss to our spirit. Precisely because it is no longer essential for communication, handwriting can now be free to express its true nature as an embodied practice of creative expression, a synchronization of mind and body. Handwriting need not fold up and die. It can rise again as the original artistic act, unique to each of us, available to all, and really close at hand.

    Before writing, humans made marks. They were drawn in the sand, painted on cave walls, carved on rocks. The making of these marks grew out of a deep desire to connect with the power of the world. By drawing the tree, the bison, the moon, an understanding occurred, an energy touched. (Anyone who draws is familiar with this.)

    Our alphabet evolved out of these drawings—of an ox, a fish, a hand, a hook, a house, a cave. These forms were passed along, the original images becoming simplified in the handling. By 1200 BCE, an alphabet of 22 letters emerged with the Phoenician traders and evolved over time into the Roman letters. This syllabic system was efficient for commerce. It also remained a magical portal linking the inner voice with the outer world, bringing thoughts into form through the movement of the hand and stylus on the page.

    Our Brains Like It When We Write By Hand

    A recent article in the New York Times (“What’s Lost as Handwriting Fades”) described a study at Indiana University where children who had not yet learned to read or write were asked to draw a letter freehand, then trace it from a dotted outline, and then press the correct key on the computer. The researchers were amazed to see that the brain activity from the freehand drawing action was stronger, firing off in three different areas, while the tracing and typing motions barely stimulated the brain at all.

    The article went on say that apparently children who handwrite are able to generate ideas more easily, and that older students seem to retain information better when they take lecture notes by hand. There is something about the messiness of writing, its variable nature, that wakes us up, fires the synapses, brings us to the task at hand. That ancient way of understanding the world through drawing is still at work in the process of writing by hand. It turns out it’s the imperfection and changeableness of how we write that sparks our creative flow.

    Writing By Hand as a Mindfulness Practice

    Whether you enjoy your handwriting, or are embarrassed and uncomfortable with it, getting on the page each day with some “slow writing” can open your channels of creativity and keep them humming.

    This is a practice of seeing ourselves through how we write, allowing our handwriting, and ourselves, to be unique, quirky, imperfect—and appreciated.

    This is not about improving your handwriting, anymore than meditation is about improving your character (though both may happen as a side benefit!). It’s a practice of seeing ourselves through how we write, allowing our handwriting, and ourselves, to be unique, quirky, imperfect—and appreciated.

    When I write by hand, I come under the spell of the forms and the magic and mystery of who I am and how I show up in this world—the confused, shaky self, the graceful easy moments, or the part that doesn’t know what to say next. The letters are the marks left behind, the tracks of my inner journey through this life.

    When I write by hand, the familiar shapes tumble out and make new combinations. But it is something about the physical act—the holding of the hand and pen—that is meditative, bringing me into the present. The body sensations are the foundation—the ache, the touch, the softness of the paper. The moving line is the breath that keeps flowing along. And the words that show up on the page are the thoughts taking shape, the weather appearing on the horizon.

    It is this physical aspect of writing—the sitting down and listening through the body, the hand, the pen—that can bring forth something substantial and true. Each shape, each word, is an expression of how the world is living in me. When I write by hand, I keep going all the way to the end of the page, enjoying the sensual touch of it all, the way the letters link and dance and skip along, my fingers waiting expectantly for the next pulse, the next wave, the next thought showing up, ready to be described. Handwriting is the reporter, giving form to it all, grounded in the past, amazed and present to this moment.

    Embracing Both Old and New

    I’m not suggesting we abandon our computers and return to pen and paper. (Though taking the time to write a thoughtful handwritten letter can be a really nourishing activity.) I’m as involved as anyone with the ever-expanding world of online information.

    What I am proposing is that handwriting can become a contemplative practice, a generator of insight, a deepening down activity that counterbalances the vast, rapidly moving electronic world we’re bathed in. Handwriting is a powerfully simple way to bring natural creativity and connection back into our lives. It is an act of wholeness.

    Practice: Put Pen to Paper

    Sit down with a couple sheets of paper in front of you and a pen that you like to write with. Feel your body, your fingers holding the pen, your hand resting on the paper, your arm ready to guide, your feet on the floor or your back resting on the seat.

    At the top of the page write the words, “When I write by hand,” and then notice what shows up in your mind next. It could be a memory from childhood of learning to write—or an aching in your fingers in this moment—or something about the sound of the pen touching, pausing, moving along on the page. Describe whatever it is, following the associations until you come to a pause in your thoughts.

    Write the prompt again, “When I write by hand . . . ” and head off, letting the words tumble out, not concerned with making full sentences or perfect punctuation or spelling. Sit stable. Let your writing slow down. See how the forms change with this shift of speed. Notice how you’re feeling.

    Fill up two sheets of paper, or write for 10 minutes, then read what has come through. Where did you start? Where did you end up? You’re involved in an age-old act of bringing the loftiness of thought—what the ancient Chinese called “heaven”—down to the practicality of “earth.” Joining “heaven and earth” through human expression is the essence of art.

    This featured practice appeared in the June 2016 issue of Mindful magazine



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  • Get It Done With Mindfulness: How to Be Productive with Attention, Kindness, and Wisdom

    Get It Done With Mindfulness: How to Be Productive with Attention, Kindness, and Wisdom

    Last spring, I struggled to finish my most recent book, Happy Relationships: 25 Buddhist Practices to Transform Your Connection with Your Partner, Family, and Friends. I missed two deadlines and spent many anxious nights lying awake, worried I might not finish the book at all—or that I would ruin it completely. Even though I was working hard, I constantly felt I wasn’t writing fast enough or well enough. I doubted my talent, questioned my worth, and procrastinated, all while criticizing myself harshly.

    In the past, I’d pushed myself through projects using force, pressure and fear. But this time, that approach wasn’t working. I knew I needed something different to genuinely be productive—something kinder and softer. So I turned to the tools and teachings of my Buddhist training: mindfulness, lovingkindness, and wisdom. As I began practicing them, my relationship to my work quickly shifted, and I felt less overwhelmed and more at ease, and it became easier and felt more natural to write. In a few weeks, I finally finished my book.

    Mindful Care Makes It Easier to Be Productive

    You can use these same practices to support your own work. They’re simple and accessible, and all they require is that you bring gentle attention to your body, mind, and heart. You don’t need to use every tool or follow them in a specific order. Just start with Mindful Listening, and then turn to the others as needed. The more you use them, the easier they become—and the more they can help steady, encourage, and support you and your work.

    Start with Mindful Listening

    When you feel overwhelmed or stuck, pause. Sit quietly and listen inwardly. Notice your body. Observe your thoughts. Acknowledge your emotions without trying to fix or judge them. You might realize that your procrastination isn’t due to laziness, but to something deeper—perhaps fear or a sense of being overwhelmed. Underneath your procrastination is often a tender part of you that needs care, not pressure.

    This practice of listening is the foundation of wise action. It helps you respond with understanding instead of reactivity. It reminds you that you can begin again, not by changing yourself, but by meeting yourself with compassion.

    Reconnect with Joyful Effort

    One of the most useful qualities you can cultivate is what Buddhists call “virya”—a Sanskrit term translated as energy, diligence, or effort. “Virya” doesn’t mean pushing or grinding – rather it refers to our wholehearted, joyful energy that we can direct toward what is beneficial, useful, and good.

    If you’ve been treating your work like a burden or obligation, pause and reconnect with your original intention. Your work—whatever it is—can be a meaningful offering, an expression of your values. When you remember why it matters, you can let it guide you, and use virya instead of force to create the words, the progress, or the result. You’ll be surprised at the power of gentleness and sincerity to drive your process instead.

    If you’ve been treating your work like a burden or obligation, pause and reconnect with your original intention.

    Build Confidence Through Wisdom

    Buddhism understands that it’s wise to understand the result of past actions, so recall other difficult tasks or projects that you’ve completed. Remember that you’ve met deadlines, kept commitments, and followed through even when it was hard. Buddhist wisdom teaches that confidence doesn’t come from perfection—it comes from recognizing and respecting your own experience. Keeping this in mind helps you know that you’ll complete this, too—not because you’re perfect, but because you’re reliable, trustworthy, and consistent.

    Cultivate Gratitude

    Throughout your work day, practice gratitude—not just for your own effort, but for the countless visible and invisible beings that make your life and work possible. Thank yourself for showing up. Remember your friends, mentors, loved ones, and even the workers who make sure you have electricity, water, food, and shelter. This sense of interconnection can help ground you in appreciation. It reminds you that you’re not alone—and that your work can benefit others, too.

    Work in Small, Steady Steps

    Rather than aiming for long hours or big breakthroughs, create a steady, manageable routine. If possible, try working for an hour or two each morning and then take a break. Let go of the need to hit a word count or finish a full chapter. Just begin.

    When worry arises, meet it with mindful attention. Don’t try to silence it or push it away, but don’t follow it into catastrophic thinking, either. Let the thoughts come and go. Remind yourself that fear doesn’t need to be conquered—it needs to be met with patience, kindness, and presence.

    Rest When You Need To

    As deadlines approach, you might notice old habits returning—the urge to push harder, to avoid rest. When that happens, pause. Close your laptop, put your hand on your heart, and take a few slow breaths. You may notice a long-held belief that resting is dangerous or irresponsible. Notice your own stories around what it means to “be productive.” Gently acknowledge this, then place a hand on your heart and say to yourself, “I’m here for you.” Repeat this lovingkindness meditation to yourself for at least a few minutes. Offer yourself your whole-hearted presence, right here in the midst of your stress. You may find—like I did—that rest doesn’t slow you down at all. In fact, it usually restores your heart and mind and enables you to return to your work with better focus and more clarity.

    Need Help Practicing? Try This Meditation.

    Next time you’re feeling overwhelmed and need a break, try this calming meditation. You might be surprised how just a simple pause can return you to yourself and help you be productive in a way that feels much more aligned and natural. 



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  • Busy Times, or Anytime: Nine Ways Mindfulness Reduces Stress

    Busy Times, or Anytime: Nine Ways Mindfulness Reduces Stress

    You’ve probably heard that mindfulness reduces stress levels. But how does it help? Shamash Alidina shares the research—plus, a meditation you can turn to anytime.

    You’ve probably heard that mindfulness reduces stress. But how does it actually help you do that?

    Mounting scientific evidence from hundreds of universities—including dedicated centers at the University of Massachusetts Medical School in the United States and the University of Oxford in the United Kingdom—strongly suggests that mindfulness gently builds an inner strength, so that future stressors have less impact on our happiness and physical well-being.

    Here are nine ways mindfulness can help you manage stress, plus a guided meditation to start experiencing the natural calm that mindfulness can bring:

    Nine Ways Mindfulness Reduces Stress

    1. You become more aware of your thoughts. You can then step back from them and not take them so literally. That way, your stress response is not initiated in the first place.
    2. You don’t immediately react to a situation. Instead, you have a moment to pause and then use your “wise mind” to come up with the best solution. Mindfulness helps you do this through the mindful exercises.
    3. Mindfulness switches on your “being” mode of mind, which is associated with relaxation. Your “doing” mode of mind is associated with action and the stress response.
    4. You are more aware and sensitive to the needs of your body. You may notice pains earlier and can then take appropriate action.
    5. You are more aware of the emotions of others. As your emotional intelligence rises, you are less likely to get into conflict.
    6. Your level of care and compassion for yourself and others rises. This compassionate mind soothes you and inhibits your stress response.
    7. Mindfulness practice reduces activity in the part of your brain called the amygdala. The amygdala is central to switching on your stress response, so effectively, your background level of stress is reduced.
    8. You are better able to focus. So you complete your work more efficiently, you have a greater sense of well-being, and this reduces the stress response. You are more likely to get into “the zone” or “flow,” as it’s termed in psychology by Mihaly Csikszentmihalyi.
    9. You can switch your attitude to the stress. Rather than just seeing the negative consequences of feeling stressed, mindfulness offers you the space to think differently about the stress itself. Observing how the increased pressure helps energize you has a positive effect on your body and mind.

    Try It Yourself—Stress SOS: A Quick Practice When You Need It Most

    1. Bring to mind a current challenge in your life that is the cause of some stress. A situation that you’re willing to work with at the moment. Not your biggest challenge but not so small that it causes no stress at all. A 3 on a scale of 1–10 is a good guide.
    2. Bring the situation vividly to mind. Imagine being in the situation and all the difficulties associated with it.
    3. Notice whether you can feel the stress in your body. Physical tension, faster heart rate, a little bit of sweating, butterflies in your stomach, tightness in the back or shoulders or jaw, perhaps. Look out for your stress signals.
    4. Tune in to your emotions. Notice how you feel. Label that emotion if you can, and be aware of where you feel the emotion, exactly, in your body. Just try to spot it as best you can. The more precisely you can locate the emotion and the more you notice about the sensation, the better. With time and experience, you’ll keep getting better at this.
    5. Bring mindful attitudes to the emotion. These include curiosity, friendliness, and acceptance.
    6. Try placing your hand on the location of the sensation—a friendly hand representing kindness. Do it the way you would place your hand on the injured knee of a child, with care and affection.
    7. Feel the sensation together with your breathing. This can promote a present-moment awareness and mindful attitudes to your experience.
    8. When you’re ready, bring this meditation to a close.
    This article was adapted from Shamash Alidina’s book The Mindful Way Through Stress



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