Health Journal Online

Tag: Practice

  • What Green Spaces Can Do For Your Body, Your Mind & Your Practice

    What Green Spaces Can Do For Your Body, Your Mind & Your Practice

    I live in the heart of a city, and although our neighborhood is usually pretty calm, there’s still that frenetic energy to my surroundings that exists in all urban areas. I sometimes don’t fully clock how busy and bright and beep-y my daily life is until I go somewhere truly far away—a hike on the wild North Shore of Lake Superior, or a cabin where the night sky is genuinely dark and the loudest thing is the birdsong.

    But even here in my city, I am lucky enough to have easy access to green spaces galore. Three lakes are within walking distance, along with public gardens, miles of walking and biking trails, even a bird sanctuary. It’s an embarrassment of riches that I am daily grateful for.

    Every time I step outside—into a nearby park, my own backyard garden, or even a small green strip between buildings—something shifts. My shoulders drop, and my breath deepens. That thing that was churning in my mind a moment ago seems a little less urgent. It’s not gone, but it is quieter. This shift is rarely dramatic, but more just a gentle signal that it’s okay to slow down and let down my defenses.

    Nothing about my external circumstances has changed. Things in my life and in the world are still messy and anxiety-producing. I’ve still got little piles of grief, resentments, obligations, and worries in the dusty corners of my mind and heart. Being human still continues.

    Still, I know that the experience I’m having when I get outside isn’t just a nice feeling. Something subtle but real is happening in my brain and my body. And while the mind/body/heart delineation is always somewhat contrived—after all, we’re always whole beings having all these varied physical and emotional experiences—a growing body of research is saying: what’s happening in these natural spaces is worth paying attention to.

    What Happens in Your Body

    When we talk about nature being soothing, we’re not just speaking poetically. When we take time to walk through or sit in the natural world, it is actually dialing down our stress hormones in real time.

    In a 2019 study published in Frontiers in Psychology, researchers tracked urban dwellers over eight weeks and found that a nature experience produced a 21.3% per hour drop in cortisol levels, with the most concentrated benefits occurring between 20 and 30 minutes outside. A 2025 meta-analysis across 78 studies confirmed the pattern: exposure to green spaces decreased salivary cortisol by 21% and salivary amylase by 28%, which is a fancy way of saying that even our spit provides evidence of significant reductions in the body’s stress response.

    Stepping outside for half an hour might be one of the most underrated meditation preparations we have.

    Salivary amylase is a marker of sympathetic nervous system activation—the same fight-or-flight wiring that gets overworked when we’re anxious, overwhelmed, doom-scrolling (I know it’s not just me, right?), or simply living in the modern world.

    When it drops, the body is shifting toward a sense of safety and rest. It’s settling into the very state that meditation practitioners often spend years learning to access.

    What if stepping outside for half an hour is one of the most underrated meditation preparations we have?

    What Happens in Your Heart

    There’s something else that nature does, a little harder to quantify but no less real: it stops us in our tracks. It makes us feel small—but in the most expansive way.

    Researchers (and poets and mystics) call this “awe,” and natural environments are among its most reliable triggers. In one fascinating study, students who spent just one minute looking up at a stand of tall eucalyptus trees showed measurable increases in awe and significantly more generous, helpful behavior than those who had looked at a building. Imagine the implications if sixty seconds of looking at trees makes us kinder and more gracious towards others.

    Awe is a way to feel small that is deeply enlivening, because part of awe is also a feeling of being held and connected by something larger, more beautiful, and communal.

    We generally don’t like to feel small, and a lot of our current state of nonstop agitation comes from armoring ourselves against the fear and defensiveness that arises in us when we feel pressed down by larger, more aggressive forces that seem to want us to feel insignificant.

    Awe is a way to feel small that is also deeply enlivening, because part of awe is also a feeling of being held and connected to something larger, more beautiful, and communal. The group of astronauts on the recent Artemis II mission talked about this often and openly, and their shared sense of wonder magnetically drew in millions of followers. They offered living proof that there’s something bigger than this moment of strife. That sense of connection they described—the truth of our interdependence, which I think deep down we are all starved to feel and believe in again—is quieter and much more real than the blaring comment sections of social media that are constantly shouting at us about how separate and hopelessly broken we all are.

    The sterility and atomization of modern life tends to rob us of these essential human experiences of awe and wonder, and the natural world tends to replenish them.

    The Paradox of Awe, Surrender, and Beginner’s Mind

    What research is finding is something contemplatives have long pointed to: a loosening of the ego, a softening of that grasping sense that we have to be the center of everything in order to feel alright. In meditation, this letting go of our need to feel special and smart is a quality we sometimes call “beginner’s mind.” It’s a place where it is okay to admit that we don’t know a whole bunch of things, maybe most things, and it’s also okay that we don’t know.

    Yes, life is serious sometimes, but often not in the ways we imagine. Meditation is, in part, a way of gently reminding ourselves that we don’t have to take ourselves so dang seriously all the time.

    As the poet Mary Oliver wrote while watching a gathering of goldfinches:

    ...it is a serious thing

    just to be alive
            on this fresh morning
                    in the broken world.
                           I beg of you,

    do not walk by
            without pausing
                    to attend to this…

    The great irony, of course, is that in that moment of surrender, we actually open ourselves up to a fresh set of possibilities that our certainty and desperate need to feel big tend to foreclose us to. The “I don’t know” becomes the doorway to wisdom, and the “I don’t have to be special by the world’s standards” becomes a way to access a sense of real, unconditional belonging and belovedness, even in our imperfection.

    Meditation can help unlock these states of expansive, cradled surrender. It turns out a canopy of trees, a wide-open field, or the particular shimmering quality of late-afternoon light through leaves can take us there, too.

    Meditation can help unlock these states of expansive, cradled surrender. It turns out a canopy of trees, a wide-open field, or the particular shimmering quality of late-afternoon light through leaves can take us there, too.

    What Happens in Your Mind

    If you’ve ever tried to meditate after a long day at the computer and found your mind spinning, there’s a reason for that—and spending some time in green spaces can help with this, too.

    Attention Restoration Theory proposes that mental fatigue and concentration can be improved by time spent in, or even just looking at, green spaces. It suggests that natural environments encourage more effortless brain function, allowing directed attention to rest and replenish itself. Our focused, striving attention—the kind we use to meet deadlines, manage inboxes, and navigate hard conversations—is a finite resource. It gets depleted. And ordinary urban environments, with their constant demands and stimulation, keep drawing from that well.

    Natural environments evoke what researchers call “soft fascination.” Isn’t that a gorgeous phrase? This is an effortless, gentle form of attention, similar to mind-wandering but still directed outward. It allows our directed attention to rest while the mind quietly restores itself. Think of how your whole being feels when you’re watching a drifting cloud or noticing the way wind undulates a field of wild grasses, or what happens when you just sit and listen to the sound of rain drop-drop-dropping into a lake. These things don’t demand anything of us. They simply invite us to be present—which is, of course, the whole point.

    A Gentle Green-Space Invitation

    The research is compelling, but I know that you don’t need a study to tell you what you’ve likely already felt. Nature returns us to something. It slows us down, opens us up, and reminds us that we are part of something much larger than the constantly-shuffling contents of our minds.

    Whether it’s a 20-minute walk before your morning sit, a lunch break in the park, or simply pausing to notice a patch of sky—time outside is time well spent. It offers a balm for your nervous system, nurtures your sense of wonder, and encourages the quiet, open awareness that sits at the heart of our practice.



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  • The Easiest Way to Deepen Your Yoga Practice? Teach It to a Child.

    The Easiest Way to Deepen Your Yoga Practice? Teach It to a Child.

    “While we try to teach our children all about life, our children teach us what life is all about.”
    —Angela Schwindt

    Once I had a baby, I became one of those people with the best intentions for my yoga practice. Even though I knew I wouldn’t be able to walk to the yoga studio for those hour-long classes anymore, I figured I would work it out somehow, that I would find a way to keep my practice alive.

    Like almost every parent I know, I got a shock when the little one finally arrived.

    I tried attending baby yoga classes, but I spent the entire time feeding her. No time for my personal practice there. When she was sleeping, I was too exhausted to leave the couch, let alone give my practice the attention it deserved.

    For a while, I mourned the loss of those studio classes. I missed the guided sequences, the community, the dedicated space just for practice. Once we settled into a little routine, though, I stopped fighting my ache for the yoga studio I’d left behind.

    Discovering a New Way to Practice

    In a way, I stumbled upon this new way of practicing out of necessity. I started meditating with my daughter on my lap. These were short sessions, nothing fancy. Just breath and presence. 

    As she grew older, we began practicing yoga postures together. We would mimic the trees we saw on our walks or the animals we’d watched at the zoo. I would practice mindfulness while swinging her at the playground, bringing awareness to the present moment and practicing gratitude for these precious days.

    Somewhere in all of this, something shifted. My yoga practice became more consistent than it had ever been—not because I was getting to the studio or following hour-long sequences, but because I was already there with my daughter, breathing, moving, and being present together.

    Somewhere in all of this, something shifted. My yoga practice became more consistent than it had ever been—not because I was getting to the studio or following hour-long sequences, but because I was already there with my daughter, breathing, moving, and being present together.

    So, if you’re struggling to maintain your practice, I want to share something that might sound counterintuitive: Practicing and teaching yoga to the children in your life, whether they’re your own kids, nieces and nephews, students, or neighborhood children, might be the key to deepening your own practice.

    Easy Practices to Teach & Try

    Here’s how to turn everyday moments into opportunities for yoga, without adding a single thing to your schedule. I encourage you to try one or more of these, and then adjust them to meet your own needs.

    1. Morning Wake-Up Stretches in Bed

    Before your feet hit the floor, before the day begins, there’s a window for practice. Instead of jumping straight into the morning rush, take two minutes to stretch in bed with your child. Extend your arms overhead. Hug your knees to your chest. Twist gently side to side.

    Make it an invitation rather than an instruction: “Want to stretch with me?” Most kids will naturally join in, and you’re teaching them that movement and breath can be the first choice of the day.

    Make it an invitation rather than an instruction: “Want to stretch with me?” Most kids will naturally join in, especially if it means a few extra minutes of connection before the day demands their attention elsewhere.

    You’re teaching them that movement and breath can be the first choice of the day. You’re giving yourself those moments too. No mat, special outfit, or commute to the studio required.

    Want to make this morning ritual even more powerful? Add an element of gratitude. After a few gentle stretches, share one thing you’re grateful for or one positive thought about the day ahead. “I’m grateful for this cozy bed and this time with you.” 

    Keep it simple. Kids often mirror this practice back, starting their day with appreciation rather than rushing straight into demands and tasks.

    2. Mindful Moments While Waiting

    Waiting is everywhere in life with children. Bus stops. Doctors’ offices. School pick-up lines. Instead of filling these moments with phones or mental to-do lists, turn them into opportunities for presence.

    When my daughter and I wait for the bus together, we’ve started really noticing what’s around us. The snow falling in winter. The leaves changing color in fall. Rain pitter-pattering on the pavement. The birds chirping in the trees nearby.

    “What do you hear right now?” becomes our game. Or “What’s different today than yesterday?”

    This practice of tuning in to the present moment, of noticing what’s actually here rather than rushing ahead to what’s next, is mindfulness in its purest form. The children learn to see the world with fresh eyes, and so do you. 

    3. Deep Breathing Throughout the Day

    You can practice conscious breathing anywhere—before a transition at home, in the car before walking into an appointment, standing in line at the post office, sitting in the doctor’s waiting room, walking from the car to the grocery store entrance.

    Make it simple. Breathe in for four counts, out for four counts. That’s it. No fancy techniques needed. Just intentional breath shared together. The breathing practice I thought I was teaching my daughter? She was internalizing it, making it her own, and reflecting it back to me when I needed it most.

    The more you practice in small moments throughout the day, the more natural it becomes—for both of you.

    A few times when I’ve been in a mental tailspin about something, she’s put her hands on both my shoulders and said, “You’ve got this, Mom. Take a deep breath.”

    The more you practice in small moments throughout the day, the more natural it becomes—for both of you.

    4. The “Drop and Roll” Game

    This is one of my favorite practices for shifting energy quickly! Anytime you need to change the mood, shift your mindset, or get a new perspective, drop into a yoga pose.

    Kids getting restless in the grocery store? “Drop and roll into downward dog right here!” (Yes, right there by the cereal aisle.)

    Feeling stuck on a problem at home? “Let’s do tree pose and see if we can think differently while we balance.”

    Energy getting chaotic before dinner? “Everybody drop into child’s pose for ten breaths.”

    The beauty is that it works anywhere. In the park when emotions are running high. In your living room when everyone needs a reset. Even in the dentist office waiting room when nerves need settling. Any moment can become a practice moment.

    Movement shifts everything. It changes your physical state, which changes your mental state. The children learn this through play, and so do you. Sometimes the fastest way back to center is moving your body in a new way.

    Movement shifts everything. It changes your physical state, which changes your mental state. The children learn this through play, and so do you. Sometimes the fastest way back to center is moving your body in a new way.

    5. Bedtime Meditation 

    If you’ve ever tried to meditate while children are awake and active in your home, you know it’s nearly impossible. But bedtime? That’s your window.

    After stories and tucking in, try a simple body scan or visualization with them. “Close your eyes and imagine you’re a starfish floating in warm water. Feel your arms get heavy. Your legs get soft.”

    By guiding them through relaxation, something happens to your own nervous system. It settles. It softens. Your breath slows. Your shoulders drop. Your mind, which has been running all day, finally gets permission to rest. 

    This thing you’re already doing every night becomes your meditation practice.

    6. Travel Days and Hotel Room Yoga

    Travel with children often means confined spaces and restless energy. As it turns out, these are ideal conditions for yoga. A hotel room becomes a studio. The wait at the airport gate becomes an opportunity for seated twists and neck rolls. The backseat of the car during a rest stop becomes a place for shoulder shrugs and gentle stretches.

    When you reframe “practice” as something that can happen anywhere, you stop waiting for perfect conditions that rarely come.

    Hotel rooms have become unexpected practice spaces for us. We make it playful (animal poses are favorites), but my body still gets the stretch it needs. My breath still deepens. My mind still settles. When you reframe “practice” as something that can happen anywhere, you stop waiting for perfect conditions that rarely come.

    7. Yoga Through Acts of Service

    The mat is just one place yoga lives. It also lives in how we show up in the world and care for others. There are countless opportunities to weave service into your life with children. Volunteering at a food bank. Helping an elderly neighbor with yard work. Making cards for people in nursing homes. Participating in a community clean-up day.

    For ten years, my family has hosted a pajama drive in our town, collecting new pajamas and delivering them to children at a less fortunate city school. This practice of karma yoga—selfless service—has become one of the most meaningful parts of our yoga practice together.

    When children see you modeling a yoga lifestyle that extends beyond poses and breath to include compassion, generosity, and showing up for others, they learn that yoga is a way of being, not just a thing you “do.”

    When children see you modeling a yoga lifestyle that extends beyond poses and breath to include compassion, generosity, and showing up for others, they learn that yoga is a way of being, not just a thing you “do.”

    And you? You’re practicing too. Not on a mat, but in the world, where it matters most.

    The Practice That Was Always There

    What children really need from us isn’t perfection in our practice. They need our presence. And in teaching them simple practices for presence, whether through breath, movement, or mindfulness, you create your own practice without needing to be anywhere other than where you already are.

    My practice now looks different from the way it did before I became a parent. It’s changed and adapted through the years as my daughter has grown. But it’s stayed alive, built into our days together in ways I never could have imagined back when I thought “real” practice only happened in a studio. The practice is in the slow breaths we take together. In the gratitude we share during morning stretches. In our mindful moments waiting for the bus. In the service projects we take on as a family. In the body scans that help her settle into sleep.

    The practice was never supposed to be separate from life. It was always meant to be woven through it. And children, with their natural presence and their ability to find joy in the simplest moments, are some of our best teachers for remembering that.



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  • Feeling Like a Fraud in Your Own Mindfulness Practice

    Feeling Like a Fraud in Your Own Mindfulness Practice

    Over the years, I’ve worked closely with many meditation practitioners and Buddhist authors, some of whom have been clients, and my own practice has grown alongside those relationships. Being surrounded by people with such depth of experience can be inspiring, but it can also quietly raise the bar for where you think you should be in your ability to navigate life’s difficulties.

    One of the most humbling moments for me came during a trip to the emergency room related to complications from my autoimmune disease. I was in excruciating pain when a close friend, who also has a long meditation practice, asked, half joking, “Are you able to outsmart your pain?”

    We both laughed. The joke landed because another friend of mine, physician and meditation teacher Dr. Christiane Wolf, is a colleague and former client who has written about working with chronic pain through mindfulness in her book Outsmart Your Pain.

    I remember telling her at one point, almost defensively, that I meditate every single day. I had this quiet, competitive edge about it. I did not want to miss a day, even in the hospital. Missing a day felt like a failure.

    I remember telling her at one point, almost defensively, that I meditate every single day. I had this quiet, competitive edge about it. I did not want to miss a day, even in the hospital. Missing a day felt like a failure. In hindsight, that belief feels a little ridiculous, but at the time, it carried real weight.

    At that moment, I was not able to outsmart my pain.

    My response was immediate: “No. I’m not able. I’d like the pain meds.”

    Even as I said it, a small part of me felt inadequate. I was feeling like a fraud. If I had spent years around mindfulness practitioners and teachings about working skillfully with pain, shouldn’t I be better at this?

    Health challenges have given me many moments like that, moments when I questioned my ability to navigate difficulty in the way I believed I should.

    What I didn’t understand at the time was that practice does not always show up in the exact moment of distress. Sometimes it shows up in how we move through the experience afterward.

    Christiane later offered a perspective that shifted something for me.

    “Angela,” she said, “if you’re not meditating when you’re hospitalized, it doesn’t make you a failure. Your practice to date has prepared you to navigate these moments. That’s what the practice is for.”

    “Angela,” she said, “if you’re not meditating when you’re hospitalized, it doesn’t make you a failure. Your practice to date has prepared you to navigate these moments. That’s what the practice is for.”

    It was a simple reminder, but an important one. I realized how quickly I had turned a moment of human vulnerability into a judgment about whether I was doing the practice “well enough.”

    Around the same time, I was helping a menopause telehealth company develop educational content and share mindfulness practices for women navigating perimenopause and menopause. I had no trouble guiding others through meditation or creating resources that helped people access the practice.

    Yet privately, I sometimes struggled to apply the same steadiness to my own life.

    That tension, between helping others access mindfulness and questioning my own ability to embody it, was incredibly revealing. It showed me how quickly self-judgment can creep in, and how easily I hold myself to impossible standards. More importantly, it helped me see where I still have work to do, on the cushion and off.

    Naming the Experience

    As months passed, I became more curious about what might be happening beneath the surface of my experience. I understood the stress and anxiety tied to my health challenges. Those had been part of my life for years. But this felt deeper.

    I began to question my beliefs about how I was supposed to handle difficulty. Clearly, I had internalized an idea of what this should look and feel like, especially for someone with as much mindfulness experience as I had. After more than 15 years working in this space, I had unconsciously decided that I should not be struggling at all.

    I began to question my beliefs about how I was supposed to handle difficulty. Clearly, I had internalized an idea of what this should look and feel like, especially for someone with as much mindfulness experience as I had. After more than 15 years working in this space, I had unconsciously decided that I should not be struggling at all.

    Psychologists have a term for a similar pattern in professional life. The impostor phenomenon, first described by Pauline Clance and Suzanne Imes in 1978, refers to the persistent feeling that we are falling short of a role we are supposed to inhabit, even when there is ample evidence that we belong there.

    While this concept is often discussed in career settings, a similar dynamic can arise in contemplative practice.

    Experienced practitioners are still human. We can be just as overwhelmed by everyday stressors as anyone else, and often, the mind is quick to judge that experience. Mine tends to sound like, If you were truly a mindfulness practitioner, you wouldn’t be feeling this way.

    In those moments, the mind takes a very human experience and reframes it as failure. You’re an impostor.

    Part of what makes this so challenging is that we begin looking for evidence to support that belief, convincing ourselves we are failing at something we were never meant to perfect.

    Part of what makes this so challenging is that we begin looking for evidence to support that belief, convincing ourselves we are failing at something we were never meant to perfect.

    What About Stress?

    To be alive in these times is to experience sustained levels of stress. It does not take much, turning on the news, scrolling through headlines, or navigating daily responsibilities, to feel the weight of political unrest, global uncertainty, financial pressure, social division, and personal strain.

    The nervous system absorbs all of it.

    So how do we regulate ourselves in the midst of this? And what does this have to do with mindfulness impostor syndrome?

    Research in stress physiology shows that when the brain perceives a threat, the body shifts into survival mode. Heart rate increases, breathing changes, and attention narrows toward potential danger.

    In these states of activation, it can feel much harder to access the awareness we have worked so hard to cultivate. This can create a confusing internal signal: If I have these tools, why can’t I use them right now?

    For mindfulness practitioners, this can easily be misinterpreted as a failure of practice.

    But the nervous system is not malfunctioning in these moments. It is responding exactly as it was designed to.

    This misunderstanding is where self-doubt can quietly take hold.

    Clear Seeing

    One of the most widely cited insights from psychiatrist Carl Jung is, “Until you make the unconscious conscious, it will direct your life and you will call it fate.”

    As mindfulness practice deepens, awareness expands. We become more attuned to our internal landscape, our thoughts, emotions, and reactions. As a result, we often begin to notice reactivity more clearly than we did before. What can feel like regression may actually be increased awareness.

    As mindfulness practice deepens, awareness expands. We become more attuned to our internal landscape, our thoughts, emotions, and reactions.

    As a result, we often begin to notice reactivity more clearly than we did before.

    What can feel like regression may actually be increased awareness.

    You might notice yourself getting triggered in situations where, in the past, you would have reacted automatically without even realizing it. Now, there is a pause. A recognition. A moment of seeing what is happening.

    That shift can feel uncomfortable, not because something is going wrong, but because something is being revealed.

    Research on mindfulness suggests that practice strengthens meta-awareness, our ability to observe our own mental and emotional states.

    The reactions themselves may not be new.

    What is new is our ability to see them.

    Expectations and Shame Are Here!

    Most of us carry an internal narrative, one that quietly projects expectations onto our daily lives. In mindfulness practice, this often takes the form of how we think we should feel when we sit.

    Calm. Patient. Equanimous. Grateful.

    We tend to measure success by the presence of these states, while overlooking the full range of human emotion, fear, anger, grief, uncertainty, that are equally part of our experience.

    We tend to measure success by the presence of these states, while overlooking the full range of human emotion, fear, anger, grief, uncertainty, that are equally part of our experience.

    When our lived reality does not match that internal expectation, shame can arise.

    During the months leading up to menopause, I found myself navigating unfamiliar sensations in my body. Many of my tools seemed to disappear. I felt reactive, scared, and uncertain about what was happening.

    And the narrative that followed was harsh:

    You should be handling this better.

    Who are you to guide others if you cannot manage this yourself?

    Instead of simply noticing stress, I added another layer: self- judgment.

    At times, mindfulness concepts themselves can become a form of pressure. Psychotherapist John Welwood described this dynamic as “spiritual bypassing,” using spiritual ideas to avoid or override difficult emotional realities.

    In practice, this can show up in subtle ways, but the result is often the same. We begin to feel guilt or shame about what we are experiencing.

    Dealing with Dysregulation

    Our ideas about mindfulness can sometimes work against us. If we believe the practice should make us calm and less reactive at all times, we set ourselves up for disappointment.

    Mindfulness is not about performing calmness.

    Mindfulness is not about performing calmness.

    As Allen Ginsberg once said, the task is simply to “notice what you notice.”

    When we cultivate awareness, we begin to see our reactions as they arise. Maybe you notice yourself getting triggered in a conversation. Maybe you pause instead of immediately reacting. Maybe you recognize, even afterward, that you were overwhelmed.

    These moments matter.

    Mindfulness meets us exactly where we are.

    It does not require that we arrive in a particular state.

    It asks us to meet whatever state we are in with a bit more awareness, and when possible, a bit more kindness.

    Research on self-compassion suggests that responding to difficult emotions with care rather than criticism supports emotional resilience and regulation.

    When we approach our experience this way, the narrative of failure begins to soften.

    Anyone who has spent time meditating knows that emotions will always arise. What changes is not the presence of emotion, but our relationship to it.

    Instead of asking, Why am I still reacting like this?

    We might ask:

    What is happening in the body right now?

    What is this reaction trying to tell me?

    These questions reopen the possibility of practice, even in the middle of difficulty.

    Anyone who has spent time meditating knows that emotions will always arise. What changes is not the presence of emotion, but our relationship to it.

    Moments of reactivity do not disqualify us from the practice.

    They remind us why we practice. Awareness is not something we perfect. It is something we return to, again and again.



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  • Rachael Rivero’s Journey from ICU Practice to Founding Kansas Care Connect

    Rachael Rivero’s Journey from ICU Practice to Founding Kansas Care Connect

    Healthcare delivery often unfolds across multiple clinical touchpoints, yet continuity between those touchpoints can remain difficult to sustain. According to Rachael Rivero, nurse practitioner and owner of Kansas Care Connect and ChronicWELL, for patients managing chronic conditions, care frequently involves several specialists, primary care providers, and diagnostic pathways that do not always communicate in real time.

    From her perspective, these structural disconnects can leave patients navigating complex treatment plans alone while providers manage growing administrative strain. “When patient data is fragmented, follow-up between visits is limited, care teams are stretched thin, and small issues can escalate into preventable complications or even hospital stays,” she says.

    Kansas Care Connect emerged as her response to those systemic gaps. Built around Medicare’s Chronic Care Management framework, the organization operates as a nurse practitioner-led coordination partner supporting patients between office visits. Its model centers on structured check-ins, care plan oversight, and remote patient monitoring, designed to surface risks earlier.

    According to Rivero, proactive monitoring allows care teams to identify changes in condition trends, medication adherence, or lifestyle factors before they evolve into higher-acuity events. Research has noted that structured chronic care coordination programs are associated with reductions in hospital admissions and improved patient engagement, reinforcing the value of sustained between-visit support in complex populations.

    Rivero’s pathway into this work was shaped by more than a decade of practicing as a nurse practitioner specializing in pulmonary, sleep, and critical care. Her early clinical foundation began in intensive care settings, where she developed an appreciation for high-acuity problem-solving and interdisciplinary coordination. Over time, she expanded into the outpatient environment, where long-term patient relationships revealed a different set of challenges.

    “In the ICU, you are solving immediate crises,” she explains. “But in outpatient care, you begin to see the long story, what happens between visits, what gets missed, and how easily patients can feel lost in the system.”

    Those longitudinal relationships became formative. Rivero notes that many patients expressed confusion about treatment sequencing, follow-ups, and specialist coordination. She recalls that care plans could stall when diagnostics were delayed, results were siloed, or communication loops remained incomplete.

    Kansas Care Connect

    “Patients would come back without answers, and providers were just as frustrated because the information, testing, or follow-up they needed hadn’t come together in time to move care forward,” she says. “That cycle kept revealing operational blind spots, even in systems delivering high-quality treatment.”

    Drawing on both her clinical exposure and an early academic background in entrepreneurship, Rivero began exploring care coordination frameworks that could operate locally. In 2023, she saw an opportunity to design a nurse-led model tailored to community practices rather than national call-center structures. Launching Kansas Care Connect required balancing full-time clinical responsibilities with business development and family life, yet she viewed the effort as mission-aligned. From her perspective, the need for coordinated support outweighed the uncertainty of building an independent organization from the ground up.

    Since its founding, Kansas Care Connect has expanded through various phases. Rivero credits early growth to outcomes-driven trust rather than traditional marketing channels. She explains that the relationship credibility within the medical community played a central role in adoption and growth.

    Leadership philosophy has also shaped the organization’s culture. Rivero emphasizes a team-first operating model grounded in collaboration across nurse practitioners, registered nurses, and support staff. “No role is more important than another,” she explains. “We function as one care team, and the work only succeeds when everyone feels ownership in the mission.” She pairs that philosophy with flexible structures that allow many clinicians, particularly working parents, to operate in hybrid or remote formats while maintaining continuity for patients.

    Compassion and accountability remain core pillars. Rivero notes that many team members were drawn to the organization through personal caregiving experiences, reinforcing empathy as a hiring lens. She believes those shared motivations translate into deeper patient rapport and sustained engagement, particularly for individuals managing multiple chronic conditions.

    Kansas Care Connect

    Looking ahead, Rivero’s long-term vision extends through ChronicWELL, a broader ecosystem designed to support individuals living with chronic disease beyond traditional coordination services. She explains the initiative as a network model encompassing education, wellness resources, and additional care pathways aimed at helping patients maintain quality of life alongside clinical treatment.

    Rachael Rivero’s journey from critical care clinician to healthcare founder reflects an effort to close operational gaps she witnessed firsthand. Through Kansas Care Connect and the developing ChronicWELL platform, Rivero continues to build models centered on coordination, continuity, and human connection, principles she believes remain essential as chronic care needs expand nationwide.

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  • W.A.I.T. a Minute: A Practice to Pause Before You Post on Social Media

    W.A.I.T. a Minute: A Practice to Pause Before You Post on Social Media

    A simple mindful practice that can slow down emotional reaction, invite a breath, and encourage you to pause before you post.

    Social media has made it easy to broadcast our thoughts and feelings far and wide in an instant. At the same time, we often don’t even consider the huge numbers of people who will read what we share. How many friends do you have across your socials? 300 to 400? 500 plus? How often do you really pause before you post?

    When feelings are at a fever pitch, there’s a lot of rapid-fire, non-face-to-face communicating. For teenagers this can be especially tricky, given their proclivity for impulsivity.

    “Adolescents are biologically more prone to making decisions that are not well thought out,” says Tristan Gorrindo, a child and adolescent psychiatrist at The Ross Center in Washington, D.C. “The part of the brain right behind the forehead, which controls judgment, is at that time undergoing a rapid period of development,” says Gorrindo, who is studying the way families use technology.

    For teenagers and adults alike, it’s far too easy for a moment of heightened emotion to result in acrimonious conflict, bullying, or just saying something that lives forever and can be deeply regrettable.

    Gorrindo has created a practice called W.A.I.T., designed with teenagers in mind (but perfect for anyone living in today’s digital world). Here are 4 questions to ask yourself before you post:

    W = Wide Audience
    “Would I say this in front of a school assembly?” (If you’re a grown-up, imagine your entire office.)

    A = Affect
    “Am I in a good emotional place right now?”

    I = Intent
    “Might my intent be misunderstood?”

    T = Today
    “Today, tomorrow, or the next day? Can this wait a day?”

    Evaluating the urgency of what we’re about to say can provide a helpful injection of perspective. Why is it so urgent? What will happen if you take a breath and pause before you post? And if you wait, might you feel differently about it later?

    This article also appeared in a slightly different form in the December 2013 issue of Mindful magazine.



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  • From Stress to Serenity: How Gratitude Practice Can Reduce Anxiety and Burnout

    From Stress to Serenity: How Gratitude Practice Can Reduce Anxiety and Burnout

    Introduction to Gratitude Practice

    In today’s fast-paced world, stress and anxiety have become an unfortunate norm for many individuals. The constant pressure to perform, the fear of not meeting expectations, and the overwhelming amount of information we are exposed to daily can lead to feelings of burnout and exhaustion. However, there is a powerful tool that can help alleviate these negative emotions and cultivate a sense of serenity: gratitude practice. By focusing on the things we are thankful for, we can shift our perspective, calm our minds, and improve our overall well-being.

    The Science Behind Gratitude

    Gratitude is more than just a feeling; it’s a practice that can have a profound impact on our mental and physical health. Research has shown that practicing gratitude can increase the production of neurotransmitters such as dopamine, serotonin, and endorphins, which are associated with feelings of happiness, relaxation, and reduced stress. Additionally, gratitude has been linked to lower levels of cortisol, the hormone responsible for stress and anxiety. By incorporating gratitude into our daily routine, we can literally change our brain chemistry and develop a more positive outlook on life.

    How Gratitude Reduces Anxiety and Burnout

    So, how exactly does gratitude practice reduce anxiety and burnout? When we focus on the things we are grateful for, we begin to shift our attention away from negative thoughts and worries. This helps to calm the mind and reduce rumination, which is a common symptom of anxiety. By acknowledging the good things in our lives, we also begin to develop a sense of perspective, realizing that our problems are not the only things that exist. This can help us feel more grounded and centered, even in the midst of chaos. Furthermore, gratitude practice can help us develop a sense of resilience, allowing us to bounce back from adversity and navigate challenging situations with greater ease.

    Simple Ways to Incorporate Gratitude into Your Daily Life

    Incorporating gratitude into your daily life is easier than you think. Here are a few simple ways to get started:

    • Keep a gratitude journal: Take a few minutes each day to write down three things you are thankful for.

    • Share gratitude with a friend or family member: Express your appreciation for someone in your life, whether it’s a kind word, a text message, or a small gift.

    • Practice mindfulness: Take a few minutes each day to focus on the present moment, without judgment, and acknowledge the good things that are happening right now.

    • Create a gratitude ritual: Develop a daily or weekly ritual, such as lighting a candle or saying a prayer, to help you focus on the things you are grateful for.

    The Benefits of Gratitude Practice

    The benefits of gratitude practice are numerous and well-documented. Some of the most significant advantages include:

    • Improved mental health: Gratitude has been shown to reduce symptoms of anxiety and depression, and even help alleviate symptoms of post-traumatic stress disorder (PTSD).

    • Better sleep: Practicing gratitude before bed can help improve sleep quality and duration.

    • Stronger relationships: Expressing gratitude towards others can strengthen relationships and build stronger bonds.

    • Increased resilience: Gratitude can help us develop a sense of resilience, allowing us to navigate challenging situations with greater ease.

    • Improved physical health: Studies have shown that gratitude is linked to lower blood pressure, a healthier weight, and a stronger immune system.

    Overcoming Obstacles to Gratitude Practice

    While gratitude practice can be incredibly beneficial, it’s not always easy to get started. Here are a few common obstacles to gratitude practice, and some tips for overcoming them:

    • Difficulty finding things to be grateful for: Start small, and focus on the little things, such as a good cup of coffee or a beautiful sunset.

    • Feeling like you don’t have time: Incorporate gratitude into your daily routine, such as right before bed or during your morning commute.

    • Struggling with negative thoughts: Practice mindfulness and acknowledge your negative thoughts, but also make an effort to focus on the positive aspects of your life.

    Gratitude in the Workplace

    Gratitude is not just limited to our personal lives; it can also have a profound impact on our professional well-being. When we practice gratitude in the workplace, we can:

    • Improve our relationships with colleagues and supervisors

    • Increase our sense of job satisfaction and engagement

    • Develop a more positive and resilient attitude towards challenges and setbacks

    • Improve our communication and collaboration skills

    • Enhance our overall well-being and reduce burnout

    Cultivating Gratitude in Children

    Teaching children the practice of gratitude can have a lasting impact on their mental and emotional well-being. Here are a few ways to cultivate gratitude in children:

    • Model gratitude yourself: Children learn by example, so make sure to express gratitude in front of them.

    • Create a gratitude ritual: Develop a daily or weekly ritual, such as sharing three things you are grateful for at dinner time.

    • Encourage gratitude journaling: Help your child start a gratitude journal, and encourage them to write or draw something they are thankful for each day.

    • Practice mindfulness: Teach your child mindfulness techniques, such as deep breathing and meditation, to help them focus on the present moment.

    Conclusion

    In conclusion, gratitude practice is a powerful tool that can help reduce anxiety and burnout, and cultivate a sense of serenity in our lives. By incorporating gratitude into our daily routine, we can shift our perspective, calm our minds, and improve our overall well-being. Whether it’s through journaling, mindfulness, or simply sharing gratitude with others, there are many ways to make gratitude a part of our lives. So why not give it a try? Take a few minutes each day to focus on the things you are thankful for, and watch your life transform in amazing ways.

    FAQs

    Q: What is gratitude practice, and how does it work?
    A: Gratitude practice is the act of focusing on the things you are thankful for, and it can have a profound impact on our mental and physical health. By practicing gratitude, we can shift our perspective, calm our minds, and improve our overall well-being.
    Q: How can I incorporate gratitude into my daily life?
    A: There are many ways to incorporate gratitude into your daily life, including keeping a gratitude journal, sharing gratitude with a friend or family member, practicing mindfulness, and creating a gratitude ritual.
    Q: What are the benefits of gratitude practice?
    A: The benefits of gratitude practice include improved mental health, better sleep, stronger relationships, increased resilience, and improved physical health.
    Q: Can gratitude practice really reduce anxiety and burnout?
    A: Yes, gratitude practice has been shown to reduce symptoms of anxiety and depression, and even help alleviate symptoms of post-traumatic stress disorder (PTSD).
    Q: How can I teach my child to practice gratitude?
    A: You can teach your child to practice gratitude by modeling gratitude yourself, creating a gratitude ritual, encouraging gratitude journaling, and practicing mindfulness.
    Q: Is gratitude practice a replacement for therapy or medication?
    A: No, gratitude practice is not a replacement for therapy or medication. While it can be a powerful tool for improving mental health, it should be used in conjunction with other forms of treatment, under the guidance of a healthcare professional.

  • Bring Your Practice to Digital Work

    Bring Your Practice to Digital Work

    I’m fascinated by technology, yet I yearn for a calm, peaceful life. This dual interest led me to draw insights from both camps and experiment with a mindful way of being with tech, not against it. For my entire adult life, I’ve been trying to figure out how to live mindfully and love technology at the same time.

    This has been a very personal journey, but a big part of it is professional, too. I love sitting in silence when I can, but I’m also a tech designer and entrepreneur. I lead a fractional product team creating mindfulness-related technologies remotely from a laptop, so I know the struggle of finding balance with tech more than most. 

    It’s not easy to do your best work, think deeply, and be creative in this attention economy. 

    It’s not easy to do your best work, think deeply, and be creative in this attention economy. It’s even harder to stay grounded when the pressure is high and you’re swimming in emails, notifications, and demands. Here are a few of my favorite tips to mindfully fine-tune the ways you engage with tech at work. 

    1. Redesign Your Work Environment

    Recently, I had a big project that demanded a lot of focus. It was hard to even imagine, knowing all the requests that pull at my attention on any given workday. I reduced the burden on my willpower by installing my second computer monitor on a swivel and putting a big, comfy chair on the other side of my desk. 

    Now, whenever I need to focus on something (including as I type these words), I rotate my second monitor to face backward with nothing else visible. I sit on the wrong side of my desk and type on a wireless keyboard with no trackpad. I can’t reach my email, social media, and web browser. And they can’t reach me. 

    Those who create tech aren’t the only ones who can leverage the power of design. My physical setup provides me with the constraint I need to get into a flow without too much effort. I couldn’t redesign the operating system, but I did redesign the room in which it operates.

    This mindset also helps me park my phone outside of work hours. When I’m at home with my family, I try to leave it charging on my desk as much as possible. If I want to check something, I’m forced to politely excuse myself and walk over to my desk. Less convenient, but just enough friction to prevent me from habitually reaching for Slack or my work email while my six-year-old is trying to play with me.

    2. Be Intentional With Email 

    When I start my workday, the first thing on my calendar is a block of time to clear my inbox. I do this for a few important reasons.

    First, I don’t have work email on my phone, so I don’t see messages in the evening or early morning and feel like I need to catch up. On top of that, I like taking time to respond thoughtfully to people to prevent downstream conflicts and miscommunications. I even try to include something in every message that might make the receiver smile.

    Mindfully noticing patterns in how tech influences your state of mind will help you make similar skillful adjustments to accommodate your unique habits and idiosyncrasies.

    At the end of the day, I check my email one last time, but I try not to send any replies. If I do, I’ll ruminate on whatever I sent and compulsively check for replies in the evening. And if I actually get a reply in the evening, instead of satisfying me, it usually ends up with me sneaking back into my office late at night to follow up.

    This tip isn’t necessarily for everyone; it’s a nuance I’ve discovered about myself. Mindfully noticing patterns in how tech influences your state of mind will help you make similar skillful adjustments to accommodate your unique habits and idiosyncrasies.

    3. Reject False Urgency 

    Across both personal and professional information channels, there’s one destructive illusion that makes tech way more stressful than it needs to be: false urgency. Work messaging becomes much saner when you customize it to present with an appropriate level of urgency for the information being conveyed.

    Consider how urgent your current settings are, compared to how urgent they need to be.

    For email, team messaging, calendar alerts, project notifications, or any other information channels, you can consider how urgent your current settings are compared to how urgent they need to be. An alert on your phone notifying you that a critical system just failed makes sense. That same alert is unnecessary for a random email that can easily wait until tomorrow.

    It also helps to manage urgency with your team. At Still Ape, we have a communications charter that describes how urgently we expect each other to reply: Emails warrant a response within two days, work messaging within one day, a text within a few hours, and calls immediately. When we tag someone in a document, we don’t expect them to see it until they’re actively in the file. Not only does our charter protect receivers’ attention, it also prevents senders from anxiously waiting for immediate replies on a non-immediate channel.

    If you’ve been frantically refreshing your inbox, it might feel pretty uncomfortable to slow down. It’ll get easier as you form new habits and your team builds new expectations. Rejecting false urgency frees up a lot of mental energy for focus, creativity, deep thinking, and effective collaboration. 

    4. Use AI Wisely

    You can use AI apps to gather and assemble ideas quickly, but at least for now, you need to pause to verify facts, trim the excess, and edit for clarity and authenticity. For many tasks, AI is more like cruise control than autopilot; you still need to steer.

    By now you’ve probably seen an AI agent join a video call, listen to an entire meeting, and then email everyone an immediate summary. But did you actually read the summary? Probably not, unless a human being who understood the full context edited it down to what actually matters.

    Things are evolving quickly in this space, but as a rule, I recommend making sure it doesn’t take you less time to create something than it will for others to engage with it. If it does, respect your recipient’s attention by spending a bit more time reading it and refining it yourself. Something feels off about having ChatGPT whip up a 10-page report in two minutes and expecting others to read it in-depth when you didn’t even bother.

    Your work might look very different from these examples. It’s all good. People are diverse, and things change over time. What matters is that a mindful relationship with technology is all about paying close attention to how different tech affects you and using that insight to fearlessly experiment in your own life.

    Excerpt from Reclaim Your Mind: Seven Strategies to Enjoy Tech Mindfully by Jay Vidyarthi, published by Still Ape Press. Copyright © 2025 by Jay Vidyarthi. 



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  • The Science of Meditation: How This Ancient Practice Can Transform Your Brain

    The Science of Meditation: How This Ancient Practice Can Transform Your Brain

    Introduction to Meditation

    Meditation is an ancient practice that has been used for thousands of years to cultivate mental, emotional, and physical well-being. The practice involves training your mind to focus, relax, and become more aware of your thoughts, feelings, and bodily sensations. Meditation has been used by various cultures and spiritual traditions to achieve a range of benefits, from reducing stress and anxiety to increasing focus, creativity, and overall sense of well-being. In recent years, the scientific community has taken a keen interest in the effects of meditation on the brain, and the results have been nothing short of remarkable.

    The History of Meditation

    Meditation has its roots in ancient Eastern cultures, where it was used as a spiritual practice to achieve enlightenment and inner peace. The practice was first mentioned in the Hindu scriptures, the Vedas, around 1500 BCE. From there, it spread to other Eastern cultures, including Buddhism, Taoism, and Confucianism. In the Western world, meditation was initially met with skepticism, but as the scientific community began to study its effects, it has become increasingly popular as a tool for improving mental and physical health.

    The Science Behind Meditation

    So, what happens in the brain when we meditate? Research has shown that meditation can alter the structure and function of the brain in several ways. One of the key areas affected by meditation is the prefrontal cortex, which is responsible for decision-making, planning, and problem-solving. Regular meditation has been shown to increase the thickness of the prefrontal cortex, leading to improved cognitive function and better emotional regulation. Meditation also affects the default mode network, which is responsible for our tendency to ruminate and worry. By reducing activity in this network, meditation can help reduce stress and anxiety.

    The Benefits of Meditation

    The benefits of meditation are numerous and well-documented. Some of the most significant advantages of regular meditation practice include:

    • Reduced stress and anxiety: Meditation has been shown to decrease the production of stress hormones like cortisol, leading to a sense of calm and relaxation.

    • Improved sleep: Meditation can help regulate sleep patterns and improve the quality of sleep.

    • Increased focus and concentration: By training the mind to focus, meditation can improve attention and reduce mind-wandering.

    • Boosted mood: Meditation has been shown to increase the production of neurotransmitters like serotonin and dopamine, which can help alleviate symptoms of depression.

    • Improved emotional regulation: Meditation can help us become more aware of our emotions and thoughts, making it easier to manage stress and anxiety.

    Types of Meditation

    There are many different types of meditation, each with its unique benefits and techniques. Some of the most popular types of meditation include:

    • Mindfulness meditation: This type of meditation involves paying attention to the present moment, without judgment or distraction.

    • Loving-kindness meditation: This type of meditation involves cultivating feelings of love, compassion, and kindness towards oneself and others.

    • Transcendental meditation: This type of meditation involves the use of a mantra to quiet the mind and access a deeper state of consciousness.

    • Movement meditation: This type of meditation involves combining physical movement, such as yoga or tai chi, with a meditative state of mind.

    How to Start a Meditation Practice

    Starting a meditation practice can be intimidating, but it’s easier than you think. Here are some tips to get you started:

    • Start small: Begin with short meditation sessions, such as 5-10 minutes, and gradually increase the duration as you become more comfortable with the practice.

    • Find a quiet space: Identify a quiet, comfortable space where you can meditate without distractions.

    • Use a guided meditation: Guided meditations can be a great way to get started, as they provide a gentle and soothing voice to lead you through the practice.

    • Be consistent: Try to meditate at the same time every day, so it becomes a habit.

    The Role of Meditation in Mental Health

    Meditation has been shown to have a positive impact on mental health, particularly in the treatment of anxiety and depression. By reducing stress and anxiety, meditation can help alleviate symptoms of these conditions. Additionally, meditation can help improve emotional regulation, which can be particularly beneficial for individuals with borderline personality disorder or post-traumatic stress disorder (PTSD).

    The Impact of Meditation on Physical Health

    Meditation has also been shown to have a positive impact on physical health. Regular meditation practice has been linked to:

    • Lower blood pressure: Meditation has been shown to decrease blood pressure and reduce the risk of heart disease.

    • Improved immune function: Meditation has been shown to boost the immune system, reducing the risk of illness and infection.

    • Reduced chronic pain: Meditation has been shown to reduce chronic pain by increasing the production of natural painkillers in the brain.

    • Improved cognitive function: Meditation has been shown to improve cognitive function, particularly in older adults.

    Conclusion

    Meditation is a powerful tool that can transform your brain and improve your overall well-being. By reducing stress and anxiety, improving emotional regulation, and boosting mood, meditation can have a significant impact on both mental and physical health. With its rich history, scientific backing, and numerous benefits, meditation is an practice that is worth exploring. Whether you’re looking to reduce stress, improve focus, or simply feel more calm and relaxed, meditation is a practice that can help you achieve your goals.

    FAQs

    Q: What is meditation, and how does it work?
    A: Meditation is a practice that involves training your mind to focus, relax, and become more aware of your thoughts, feelings, and bodily sensations. It works by altering the structure and function of the brain, leading to improved cognitive function, emotional regulation, and overall well-being.

    Q: What are the benefits of meditation?
    A: The benefits of meditation include reduced stress and anxiety, improved sleep, increased focus and concentration, boosted mood, and improved emotional regulation.

    Q: How do I start a meditation practice?
    A: Start by finding a quiet space, using a guided meditation, and beginning with short sessions. Be consistent and try to meditate at the same time every day.

    Q: Can meditation help with mental health conditions?
    A: Yes, meditation has been shown to have a positive impact on mental health, particularly in the treatment of anxiety and depression.

    Q: Can meditation improve physical health?
    A: Yes, meditation has been linked to lower blood pressure, improved immune function, reduced chronic pain, and improved cognitive function.

    Q: How long does it take to see the benefits of meditation?
    A: The benefits of meditation can be seen after just a few weeks of regular practice, but consistent practice is necessary to experience long-term benefits.

    Q: Can anyone meditate?
    A: Yes, anyone can meditate, regardless of age, background, or experience. Meditation is a practice that can be adapted to suit individual needs and goals.

  • Henna as Mindfulness: A Creative Practice for Calm and Connection

    Henna as Mindfulness: A Creative Practice for Calm and Connection

    In this practice, mindful teacher Rose Felix Cratsley invites kids and caregivers to explore henna as an art form and as a gentle mindfulness activity that nurtures stillness, creativity, and cultural appreciation.

    A Mindful Ritual at Your Fingertips

    Children are naturally drawn to creative expression. The process of making and applying henna slows us down, encouraging presence, sensory awareness, and loving connection through touch and design.

    Rooted in South Asian, Middle Eastern, and African cultures, henna (or mehndi) is a sacred ritual of celebration, storytelling, and connection. This practice invites us into mindful moments: as we mix the paste, trace the lines, feel the coolness on our skin, and observe our thoughts. Whether it’s a quiet moment shared between caregiver and child, or at a community gathering rich with color and conversation, henna becomes a living reminder: we are here, together, in this moment.

    Henna Mindfulness Practice

    1. Begin with Breath

    Invite your child or group to take three slow, deep breaths. Feel the belly rise and fall. Notice how your body begins to soften. You might say: “We are here, we are calm, we are ready to create together.”

    2. Mix with Intention

    Mix 2 tablespoons of natural henna powder with lemon juice until a smooth paste forms. Optionally add a drop of essential oil and a pinch of sugar. Stir slowly and notice the texture and scent. As you mix, set a quiet intention: peace, joy, strength—whatever quality you want to hold in your design.

    3. Trace the Moment

    Before applying henna on the skin, practice simple shapes on paper. Spirals, dots, leaves, hearts—anything your child imagines. Encourage slowing down: 

    • How does it feel to trace that line?
    • What happens to your breath as you move your hand?

    4. Apply with Care

    Using a cone or small brush, apply a simple design to the hand or wrist. Notice the sensation of the cool paste, the stillness of the body, and the breath anchoring the experience.

    *Caregivers can gently apply henna to children’s hands, offering this as a moment of love, bonding, and grounding.

    5. Rest and Reflect

    Once the design is complete, let it dry naturally. Use this time for quiet reflection or journaling. Invite conversation:

    • What story does your henna design tell?
    • How did it feel to go slowly and focus?
    • What do you want to remember and cherish from this moment?

    6. Close with Gratitude and intention

    As the henna sets and your breath softens, invite a final moment of stillness. You might say together:

    “We are present. We are creative. We are calm. We welcome peace.”

    Let these words settle into your heart, mind, and body, like the design resting on your skin. This simple affirmation becomes a living mantra, carrying the essence of the practice forward: grounded in mindfulness, rich with cultural meaning, and full of possibility.

    While henna fades in time, the peace we create through these practices becomes cherished memories.

    Its Significance

    Henna, as a mindfulness practice, invites children into their senses, their heritage, their bodies, and their relationships with care. For caregivers, it’s an opportunity to share calm and culture in one breath.

    Rooted in tradition and adaptable for all ages, this ritual offers connection across generations—where stories, symbols, and emotions can live on the skin and in the heart.



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  • Do I Need to Meditate to Be Mindful?

    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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