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  • How To Meditate as an Adult — Even With Noise around you

    How To Meditate as an Adult — Even With Noise around you

    The crack team at How to Adult takes on basic seated meditation. Take 5 minutes and follow the demonstration.

    It takes so much energy to just be sometimes.

    Add in adult responsibilities like work, family, relationships, finances, and worry about the world, and it can all feel like way too much.

    While mindfulness meditation can’t take away the stressors of grown-up life, it can help us regulate our nervous systems, process emotions, improve memory and sleep, and bring clarity in our decision-making. And these are all benefits that can help us at least learn how to adult with a little more peace.

    If you’re curious about starting a practice but aren’t sure where to start, the creators of the How to Adult Youtube channel crafted a five-minute primer on how to meditate. They discuss the benefits, the practice—including some pointers from Mindful on basic seated meditation.

    All you need is five minutes and a chair to follow the demonstration.



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  • Rest Your Body In Gratitude With A 12-Minute Meditation

    Rest Your Body In Gratitude With A 12-Minute Meditation

    Take a restorative moment to release tension and feel deeply into gratitude for your hard-working body. 

    Taking a moment to pause with the intention to simply allow our bodies to rest in awareness can bring about a great sense of restoration and renewal to the heart. Our bodies are so overworked and often ignored. This guided awareness practice will allow us to feel a sense of gratitude for our body, in all of its beauty and mystery. 

    A 12-Minute Meditation to Rest Your Body in Gratitude

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

    1. Starting off, find the posture that feels comfortable for you in this moment. There are many different postures that we can choose from. Check in with your body to sense into what posture is best for me right now?
    2. Once you’ve found that posture, just begin to notice and feel your body here and present in this moment, not trying to fix anything or to change anything about the body. Oftentimes, the body can be used just for the purpose of working, striving, and achieving, but in this moment, we’re inviting our bodies to just rest naturally. 
    3. Take a few moments to feel what it means to be alive in your body right now. With attention resting lightly on the body, just notice: How is my body expressing its aliveness in this moment? Maybe that’s with lots of sensation, maybe the body just feels relaxed and at ease, or maybe there’s energy moving through some of our bodies. Whatever is true for your body right now, allow this aliveness to be what you sense into in this moment. This is my body and I’m grateful for my body.
    4. Now, allow your attention to lightly rest on the sensations associated with the body touching whatever is supporting it. Maybe it’s the floor or a cushion, or a bed or couch. Allowing your attention to lightly rest, feel the liveness of the body touching and being supported by whatever is under you. This is my body resting, supported by what’s under me at this moment and I’m grateful for this body and for this support and this moment to rest. Resting just like a newborn rests in the arms of a parent or caregiver. Allow your body to rest, letting the support, the stability, and the comfort of having something holding you really infuse your body and your awareness. In this moment, I’m being held and supported and this support is stable, and unconditional, and I am grateful.  Continue to feel the connection and the support of whatever is holding you in this moment, remaining connected to that experience. 
    5. We’re going to begin to invite our bodies to rest in the feeling of the space around the body. So, we’re really just allowing our attention to rest on the skin of the body. And with each exhale, let your attention begin to relax and expand out beyond the skin, just going out a few inches around the skin, resting in this space. Rather than focusing entirely on the physicality of the body, now we’re inviting the energy in the body—the tingling, the sensations—to actually rest in the space around us. You might use your imagination a little bit to imagine that, with every exhalation, you begin to sense your body being held by the vastness of the space surrounding the body.  
    6. It may be helpful to start with your back, inviting the back to rest. Just let go into the space behind you. And shifting to one side of the body, feeling that side, feeling the skin, and then inviting that side of the body to just let go. To relax into the space around that side of the body. And then going to the front of the body: feeling the skin, the body sensations, and the aliveness, and just allowing the front of the body to be held and to rest into the space in front. And lastly, arriving at the other side of the body, sensing the skin of the body, then letting your attention relax into the space around that side of the body. 
    7. For a few moments, as you’re breathing in and out naturally, allow your attention to rest as the body is resting, in the space around the body. The body can let go now. Breathing in, feeling the body held in our awareness. Breathing out, we’re grateful for the space around the body. It allows the body to relax.
    8. As we bring this practice to a close, the invitation is for you to place a hand on your heart, feeling a sense of gratitude and appreciation for the body, the space around the body, and this moment of resting. And remember that gratitude for the body is a way that we can always reconnect with this sense of rest, presence, and ease.



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  • Cultivating Courage and Confidence in Motherhood

    Cultivating Courage and Confidence in Motherhood

    My memories of motherhood are filled with moments of self-doubt. No mother alive doesn’t go through some self-doubt. Given all of the ideas of what is best for children, it is easy to doubt your decisions. From the mundane to the seemingly “big decisions,” it is easy to spiral into negative emotion doubting ourselves. 

    A client of mine spent some time talking with me about the fact that she and her son and husband didn’t have a ritual for dinner together. It made sense for her family and their schedule that her son ate before her husband got home, yet nearly every day she would have thoughts of doubt about whether that was really okay. Turns out it was just fine, as now he is a wonderful young adult and they are very close. It seems silly looking back that we can get so hung up on things like this but it’s easy to do. How do we know it’s going to be okay?

    Magazines, newspapers, and websites often produce stories out of research findings that show how some action or behavior is linked to some outcome, even when there is no definitive evidence that it was the cause for the outcome. The best test of how something works for your family is how it works for your family, over time!

    How nice it would be to have a crystal ball to be able to know for sure that any given choice would be the “right choice,” and that everything would turn out okay. The mind can blow things way out of proportion and make the risk to their development and well-being seem enormous. In our grasping for certainty and our fear of our doubt, we may create a lot of optional suffering. It is helpful to kindly remind yourself that kids are resilient and that you can be too. You can always make new choices after seeing the outcome.

    When Fear Is Present

    Like self-doubt, fear is another major topic in parenting. From the barrage of news reports about terrible things happening to children, mass shootings, catastrophic weather events, wars, etc., there is plenty to fearfully focus on. Add to that “time travel” in the mind, thoughts of what might or could happen, and that’s a whole lot of optional suffering in motherhood. Using mindfulness, especially a regular practice of mindfulness of thoughts and feelings, can help you step out of autopilot to see if you are actually suffering unnecessarily.

    You can shift the focus of your mind at any time. Fear is not a sign that the feared outcome is going to happen. Trying to imagine how you would face something you are afraid of that isn’t happening right now is often a waste of energy and can lead to self-condemnation. My favorite mantras, “Just this moment,” and “Just here, just now,” really help me to get out of my mind and get back into the flow of life. When you find yourself trying to “think it away,” you have to choose to redirect the mind to just be with now, to be with what is right in front of you and let fear fade into the background. It may arise again, and you can refocus again.

    I have come to understand that when fear is present, I must dig deep to move toward the thing I value. I don’t need to be rid of the fear to get through it.

    I have come to understand that when fear is present, I must dig deep to move toward the thing I value. I don’t need to be rid of the fear to get through it. I can decide to dig deep anyway, giving myself positive self-talk along the way.

    Uncovering Your Courage 

    Being brave or having courage is often described in a way that looks like having no fear. Motherhood calls for courage from the very beginning. We may go into it with sweet ideas, but we soon come to see how much we are needing to face that’s frightening or intimidating. Just like with appreciation, it is useful to stop and recognize where you were courageous. Acknowledging when you were afraid and did stuff anyway helps grow a sense of confidence.

    A client of mine was worried about whether she could be brave in the face of helping her four-year old daughter through a surgery and an overnight stay at the hospital. She noticed that she often took her fearful thoughts to mean that she wouldn’t be brave. They were some kind of bad sign. If she thought these things now, how could she do it?

    Anxious anticipation can undermine any of us.

    She also felt terrible about herself for dreading it. I encouraged her to validate herself, when she noticed the dread, by saying, “This is really hard. It’s okay.” She found it really helpful to acknowledge that simple fact, rather than to indict herself as a bad mother for all of the fear and negative thoughts. No one wants to go through hard things, and there is so much that is hard. It’s really okay to acknowledge it.

    Choosing to Be Brave

    I will always remember one of the more profound moments when I decided to be brave; where I showed myself that I could be courageous. I was finishing up the bath with my toddler son when I heard my toddler daughter fall in the other room. I ran to see her and found she had fallen and split her chin open. Blood was everywhere and I was freaked out. Here was one of the moments as a mother I had feared I wouldn’t be up to when it finally arrived. I was terrified.

    Despite the urge to cry and run the other way, I soothed her and cleaned her up anyway. After calling the pediatrician’s office who recommended I take her to the emergency room to see if she needed stitches, I called my husband to tell him to drop everything and come home. I told my husband he would be going to the ER with her!

    We can choose again and again to turn toward what we want for ourselves or our child, regardless of the mind’s first reaction.

    It dawned on me a few minutes after I hung up with him that I wanted my kids to see me be strong. I wondered what kind of message I would be sending my daughter, who was leaning on me and my soothing, if I sent her off with her dad who had just come home from being gone all day. Certainly, it wouldn’t have hurt her, but I realized here was an opportunity.

    So, as much as I dreaded it, I asked my husband to stay with our son and I took her to the ER. A few stitches and several hours later we were back home and doing fine. Courage and confidence are not something you have or not. Remember the growth mindset. We can choose again and again to turn toward what we want for ourselves or our child, regardless of the mind’s first reaction.

    When we string together moments like that, those choices lead to courage and confidence. Another gift of motherhood! Where I once went running away, I tamed my fears of spiders, bees, and snakes as well! Motherhood can show us how brave we can be.


    Excerpt reproduced with author’s permission from Just This Moment: A Guide for Moms Who Want to Enjoy Parenting, Raise Great Kids and THRIVE! by Elizabeth Torres, Psy.D. ABPP. (2019). 

    Mindfulness for Kids 

    When we teach mindfulness to kids, we equip them with tools to build self-esteem, manage stress, and skillfully approach challenges. Explore our guide on how to introduce mindfulness and meditation to your children—at any age. Read More 

    • Mindful Staff
    • June 11, 2020

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  • On the Other Side of Sadness: Teaching Our Kids (and Ourselves) That It’s Okay to Feel Anything

    On the Other Side of Sadness: Teaching Our Kids (and Ourselves) That It’s Okay to Feel Anything

    My six-year-old daughter, Opal, wants nothing more than to go to the Humane Society to visit the dogs that “need the most love.” So we leave right from a half-day of school to do just that, eating almond butter and jelly sandwiches on the way.

    The entryway of the Boulder Valley Humane Society smells like wood chips. There is a stack of hamster cages by the front door, placed like intended impulse purchases, like Chapstick and breath mints at Target.

    “May I help you?” The pleasant lady behind the counter says with a mouth that is more gums than teeth.  I tell her we’d like to visit a dog or two that are especially in need of love.

    “Hmmm,” she says, thinking, with a close-mouthed smile. “Yes, Leo could use a visit. He’s big, that ok?”

    We have an 85-pound lab at home. I assure her we are accustomed to Big.

    We find Leo asleep on a bed in a very large crate with a bone-shaped sign marked “Sweetie pie.”  He is a five-year-old pit bull with a face as wide as a loaf of bread and fur the shade of sand. We return to the front room where we wait for a staff person to bring him out.

    I notice as we walk through the halls, many—but not all—of the dogs have the same bone-shaped signs hanging from their cages, but with all different descriptions: “Playful!” “Timid.” It occurs to me that the ones without the signs must not be as forthcoming in their nameable characteristics. In my mind I imagine hosting a party in the New Year where I’ll have each guest wear a little sign around their neck that states one of their prominent qualities: People pleaser. Observer. Perfectionist.

    Leo busts through the swinging doors, pulling a staff member behind him on a pink leash. This should be an indication of what we’re in for, but I grab the leash anyway and out the front doors we go. Walking this dog is essentially like walking a linebacker who is heading in the opposite direction. I desperately try to keep my footing while he pulls me down a muddy decline and we leave Opal behind, yelling MOM!

    Giving this dog love is proving to be an arduous task. So we start to head back towards the building where we came from.

    As we walk, I notice the fur is missing from the tops of both of Leo’s ears and there are chalky mushroom-shaped lumps on his skin where the hair should be growing. Same on the backs of his legs. There are pin stripes in his short fur where the hair doesn’t grow, much more subtle than the scars that would have come from the mouth or claws of another animals.

    Opal says, “Why does he look like that?”

    I tell her it looks like he’s been in a fight with another dog. Harmless enough—animals fight. I don’t say that it looks like he has probably been in dogfights. That he was likely rescued from a rough situation with either an abusive owner or an owner who condoned violence. The kind of scenario that gives pit bulls a bad name. He is horrid on a leash—left both of my hands red and burned from the yanking—but he doesn’t seem to have any fear of or aggression towards people. This, to me, is a marvel.

    Upon our return, we catch sight of a man playing with a pit bull puppy, smiling and laughing as the pup climbs into his lap then flops over the side. I can see that Opal wants that experience, so we give Leo a final head-scratch and then ask to trade him in for a puppy.

    The Discomfort, the Squirming Away, the Return to Presence

    We take one of seven pit bull puppies to a fenced-in area outside. The fresh air and the puppy-energy feel like a relief. He’s as small as a football and slick-black except for his belly and the tips of his paws, which are pure white. Watching him teeter and fumble from point A to point B is pure comedy. Opal is beside herself with delight.

    Then she asks the inevitable question: “Can we take him home?”

    I tell her no.  A puppy is way too much work. They poop and chew on everything. But we can come visit him next week.

    “What if he’s gone by then?”

    Opal doesn’t say much on the way home. “Blackbird” by the Beatles is playing on the radio—Take these broken wings and learn to fly. I can see her in the rear-view mirror gazing out the window with a million-mile stare.

    I tell her that if he’s gone, that would mean a good family adopted him. These puppies would probably get adopted really fast.

    Opal doesn’t say much on the way home. “Blackbird” by the Beatles is playing on the radio—Take these broken wings and learn to fly. I can see her in the rear-view mirror gazing out the window with a million-mile stare.

    At home, Opal drapes her body over my lap as we sit on the couch. Our huge lab is snoring at my feet. Opal is sniffling and periodically wipes her nose on her sleeve. I caress her hair.

    She says, “What if nobody wants to adopt Leo?” Plump little tears pool in the corners of her eyes.

    I tell Opal that maybe we shouldn’t return to the Humane Society if it’s just going to break her heart. But that only upsets her more and I quickly realize those words are counter to everything we’ve been teaching her.

    We—the Grimes family—have spent the better part of a year as a foster family. And we frequently talk about how we never need to shy away from big emotions, especially when they come as a repercussion of helping others. But it’s such a habit to either tense-up or cower in the face of unhappiness, and to want to shield others from the pain of being human.

    “Honey, the Humane Society will find a good home for Leo. And for the little puppy and all his brothers and sisters.”

    “But what if the man who adopts them is mean?”

    I know there are no shortcuts to getting to the other side of sadness aside from going through it.

    “Oh honey,” I say. I am constantly at odds with how much truth to share with her about this crazy, uncertain, often-terrifying-but-also-beautiful-and-miraculous world. I swing back and forth between feeling like I say too much, and not knowing what else to say.

    So I return to simply paying attention—to my own thoughts, my own discomfort, my own shallow breath, my own want to talk about happier things—because I know there are no shortcuts to getting to the other side of sadness aside from going through it.

    I ask, “Can you take a deep breath with me?”

    “Uh-huh.” She is looking up at me now as we inhale and exhale. Choppy, partial breaths at first, then calm and deep.

    “Hey, it’s okay to feel sadness, sweetie. Fact is, there is a lot of sadness in the world. We just keep doing what we can. And you did good today, giving love like you did.”

    It in that moment, she stands up, gathers herself, and flashes me a tiny but genuine smile as she moves on with her day.

    Realizing: It’s Okay to Feel My Own Sadness, Too

    Two days later, we take a trip to visit our beloved foster baby of nearly a year who returned to live with her parents three weeks earlier. This baby, we’ll call her Little Blue Eyes.

    I’m so pleased to find her looking happy and healthy, very connected to her mother. She has an adorable room with quilts on the walls, loads of toys and books. Their pit bull strangely resembles the one from the humane society, though he is exponentially more calm and civilized.

    I didn’t realize it, but many of my feelings of loss had been shuffled in with the hubbub of the holidays and travel. The grief is immediately present when I rest my gaze on her face and hear her say OpalOpalOpal.

    All good news. And yet, in spite of the fact that we will likely see her again, it feels as if this visit is a good-bye. Little Blue Eyes went home days before Christmas and I didn’t realize it, but many of my feelings of loss had been shuffled in with the hubbub of the holidays and travel. The grief is immediately present when I rest my gaze on her face and hear her say OpalOpalOpal.

    The sorrow feels like fatigue at first, then grumpy over-sensitivity during dinner. Then, later, after Opal is asleep, a torrent of tears comes like a valve has burst behind my eyes. I can’t stop it, though my first inclination is to do just that. My mindful self is telling me that crying is a natural and healthy reaction, and that I can relax with my sadness. But my body—bones and muscles—wants to make the discomfort go away. I am aware of all of this.

    I make my way into our bedroom where Jesse is watching TV. He sees my face and says, “Little Blue Eyes?”

    I think of how intense these emotions feel to me, a “big strong grown-up,” and I can only imagine how the same vast emotions must feel to my daughter, on the planet only six years and with much less experience in seeing her feelings through to the other side. It’s up to us to show her that emotions are fluid, always in flux.

    I nod and lie down next to him. I put my head on his chest the way Opal did with me a few days earlier. His heart is in my ear like a distant drum against my shifting breath. I think of how intense these emotions feel to me, a “big strong grown-up,” and I can only imagine how the same vast emotions must feel to my daughter, on the planet only six years and with much less experience in seeing her feelings through to the other side. It’s up to us to show her that emotions are fluid, always in flux.

    “It’s okay to feel sad,” Jesse says to me. “I feel sad, too.”

    These are the same words I spoke to Opal when we were on the couch, the same compassionate tone. I sit up and stretch my arms high and to the sides, the sound of inner-movement like a soft rumble deep in the canals of my ears. Some life re-enters my bones.

    Those words, “It’s okay to feel sad,” open a window in the tiny, claustrophobic room of emotion I am crouched in. And it isn’t so stifling anymore. This is what happens when I am mindful of not trying to manipulate, hide, or wrestle with my sadness. I can let it roam more freely until, naturally and eventually, it simply dissolves on the back of an unsuspecting outbreath.



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  • A Guided Walking Meditation to Notice the Beauty Around Us—Even in the City

    A Guided Walking Meditation to Notice the Beauty Around Us—Even in the City

    This guided walking meditation from Kazumi Igus offers an opportunity to slow down and notice the wonder of the natural world in our urban environments.

    City life can often feel frantic, loud, and cut off from natural beauty. It’s not often we slow down and take in all there is to experience. But even in urban areas, if you pay attention, you can hear the call of a bird, notice your favorite color in shop windows, and look up at the vast sky above. 

    In this guided meditation, we slow our roll and take in the beauty of our surroundings, no matter where we find ourselves.

    A Guided Walking Meditation to Notice the Beauty Around Us—Even in the City

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

    1. Let’s start with taking three deep breaths. 
    2. As we begin, I want to bring your attention to how you are moving if you’re walking through the city or trying to get from one place to another. How fast are you moving? How are you walking? What’s your pace? Do you have a destination and a timeframe? Or do you have some space? Wherever you are, slow it down just a little bit. If you can afford to walk really slow and won’t hold up traffic, you’re welcome to. And if you’re not walking and you’re in a wheelchair, you’re welcome to slow down. If you really need to be somewhere, try to relax into this space, whatever it is. Slow and steady, but maybe not too slow depending on where you are. 
    3. Bring your attention to how you are walking—your balance. Are you taking a step? Start to notice the small changes, the muscles involved. And whatever you’re thinking, all of it is OK. You’re just noticing where you are in this space right now. 
    4. Then, acknowledging that our minds sometimes race and we have a lot of things going on in our lives, just take a deep breath and bring your attention back to each step. Start to settle into a rhythm. Notice every muscle that’s involved with creating this locomotion to propel you forward and shift your weight. Maybe if you’re in a wheelchair, you’re using your arms. How are the hands involved? Are you holding something? Maybe a backpack, bag, or someone’s hand. Focus on really being present with your physical space, your physical body. Take a deep breath. As we move through our urban environment, we start to notice other things outside of ourselves. 
    5. The first thing I want you to bring your attention to is the smell around you. Depending on where you are, that can be pleasant or unpleasant. Breathing in, can you identify a particular smell? Maybe you’re getting a lot of smells all at once. Maybe you notice the change in smells as you move past different areas. And as you experience these smells, notice what you’re thinking. Are you creating a story? Are you finding yourself wanting to be near a pleasant smell or maybe pushing away, trying to avoid an unpleasant smell? If that’s the case, that’s all right. All of it is normal. Just experience the smell and label it as pleasant, unpleasant, or neutral. See if you can identify pizza, poop, grass, or whatever it is. 
    6. Then take a deep breath and shift your attention to sights. What can you see? Start by focusing on a color that brings you joy. If it’s a bright color you might notice it in wrappers from candy or chips, maybe in ads, signs, storefront windows that have lots of flyers. If it’s something more earthy, like green or brown, you might start to notice it in nature—the trees and plants. Just pick your color and start noticing it on your journey. Even if the color is on a man-made object like clothing, hats, backpacks, signs, and things like that, that’s a part of the urban environment. If it’s flowers, trees, plants, we’re just noticing the natural portions of the urban environment. Both are necessary. 
    7. Taking another deep breath, we shift to looking at nature. Starting with animals. And for this, let’s maybe not focus on people and their pets. Let’s look for the animals that exist in this environment without being owned by a person. You might notice lizards depending on where you are in the world, cats that don’t have owners, squirrels, insects. 
    8. I’d like to bring your attention to the birds. Birds are what we call an indicator species. They tell you if your environment is healthy. So look up. Look around. Listen. You might even need to stop for a moment. If you can hear birds, start to listen for the variations in their calls, maybe even a different species. If you have mockingbirds, sometimes it’s the same bird making a bunch of different calls. Really stop to listen to it as though they’re telling you something. If the sound of traffic muffles some of the calls, it’s OK. The urban environment is complex. It has both manmade and natural things. If you can see the birds, notice their behaviors, the coloration, and any other details that might pop out at you. And notice your thoughts while seeing or hearing the birds. You might be able to see or hear seagulls if you’re near a coast, rock doves, a.k.a. pigeons, finches, sparrows, chickadees. Notice if you can identify any of these species by site or by call. Take a deep breath, noticing where the birds are. Probably in plants, trees, bushes, or on grass. 
    9. Those of us who live in urban environments often have plant blindness and don’t notice the plants. Take a moment to notice leaves and if you can see any patterns in how those plants are growing. Are there any flowers? Maybe you can recognize a specific species. Can you name it? Take a deep breath. Experience being around plants and animals in nature. 
    10. And as you continue moving keep noticing your color, new plants, new animals. Notice what you’re thinking and if you’re telling yourself a story or if you’re asking a lot of questions. And if you are, take a deep breath and then focus back on the details of the experience—the shape of the leaves, the color of the feathers. As humans, we cannot survive without the natural parts of the environment. So it’s very important for us to be mindful of how our movement through the world affects the nature around us and how the nature around us can affect our experience. Take another deep breath. If there’s a big tree or a squirrel that’s standing there looking at you, or a plant that’s intriguing, take a moment to stop. 
    11. Be grateful for its part of this urban environment. Expressing some gratitude that you are even able to experience it today. Taking a deep breath. Finding your walking rhythm. Slow but steady, or whatever works for you. Continuing to notice your color, plants, the animals. And continuing to take deep breaths. 



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  • 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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  • A 12-Minute Meditation to Meet Yourself Where You Are—Right Now

    A 12-Minute Meditation to Meet Yourself Where You Are—Right Now

    Mindfulness-Based Stress Reduction instructor Cheryl Jones leads us in a practice to foster self-acceptance in any life circumstance.

    Mindfulness meditation involves a willingness to be with ourselves as we are. It offers a way of learning to work with ourselves, and not on ourselves, especially if you are healing from perfectionism.

    So what does it look like to simply meet yourself, regardless of what’s going on or how you’re feeling?

    In this guided practice with Cheryl Jones, we can start to notice whatever is happening within us and around us with curiosity and kindness. Mindfulness reminds us that not everything has to be “fixed”—and very often, our movement back to wellness starts when we stop trying to change ourselves and simply accept where we are with care and attention.

    A Meditation to Meet Yourself Where You Are—No Matter What

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

    1. Find your way to an upright and dignified posture. Close your eyes or lower your eyes in a soft gaze. Place your feet on the ground and relax your arms at your sides. Rest your hands in your lap. Draw your shoulder blades subtly toward each other, allowing the chin to be parallel with the floor. Lift the crown of your head toward the sky. Perhaps soften the belly and the jaw.
    2. Notice what it feels like to stop. Notice what it feels like to be sitting in this purposeful posture in this moment, in this space. And perhaps now take a moment to welcome yourself to your practice, acknowledging your willingness to be here for yourself in this way.
    3. Notice that you are breathing. There’s no need to change or manipulate the breath in any way. Allow the breath to be just as it is right here, right now. Simply follow the breath in and follow the breath out.
    4. Notice where you feel the sensations of the breath. Perhaps you’re aware of the air moving in and out at the nostrils and the upper lip. You could possibly be sensing the gentle expanding and contracting of the chest and ribs. Maybe you feel the abdomen rising and sinking. Allow your attention to rest on the sensations of the breath as it flows in and out of the body.
    5. As you’re sitting here with the attention on the breath, just meet yourself. You may notice thoughts going through the mind. There’s no need to block thoughts out. Rather, see if it is possible to allow thoughts to pass through the mind one by one. Let go of any need to label thoughts as positive or negative. Good or bad. Find a neutral way to be with your thoughts. See if it’s possible to be aware of thoughts without grasping or clinging to any one thought. And also without rejecting or denying any particular thought.
    6. Shift your attention now to any feelings that may be present in this moment. Breathing in and breathing out. Acknowledge any feeling just as it is. Sometimes we have feelings about our feelings. We may feel that one feeling is OK or acceptable while another is not. All feelings are acceptable.
    7. Now, bring your awareness to sensations within the body. Warmth. Coolness. Tingling. Tightness. Pulsation. Relaxation. Hunger. Fullness. Notice what’s happening within the body in this moment. Do this with patience and kindness. Explore sensations both strong and subtle with curiosity.
    8. As you breathe in and breathe out, notice if your posture has shifted. And then make any adjustments, if you’d like. Allow yourself to tune in to the body just as it is.
    9. Center your attention on only the breath now. And as we near the end of this practice, follow three more full cycles of breathing. Be as present as possible for each one. Remember this place of awareness is always available to you because it’s within you.
    10. As you feel ready, allow your eyes to open gently if they were closed. Get reacquainted with your surroundings and prepare to reengage with the day. Perhaps set an intention to bring awareness to all that you do and into each interaction.
    A 15-Minute Meditation for Self-Acceptance 

    On some level, many of us are healing from perfectionism, but with mindfulness we can learn to embrace our flaws. Cheryl Jones, founder of The Mindful Path, shares a guided practice to be with ourselves as we are. Read More 



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  • The Gift of Being Alive: A Q&A with Rhonda Magee

    The Gift of Being Alive: A Q&A with Rhonda Magee

    We need the wisdom of cool heads and open hearts more than ever, and part of how we get to that wisdom is by (counterintuitively) allowing the fullness of our human experience, including our anger. Here we revisit a Q&A with Rhonda Magee as she explores the complexity, frustration, and intimate beauty of learning to make and be peace in the world.

    Stephanie Domet: In your book The Inner Work of Racial Justice, you detail the steps you took to help one of your students process his attitudes and biases. What kind of energy does that work require?

    Rhonda Magee: It requires a certain kind of commitment, a certain willingness to turn toward that which we could so easily deflect, turn away from, deny, minimize, avoid. For me it’s really important that when these opportunities present themselves for us to look into what’s arising around this, we turn in to that opportunity as opposed to away from it. I also think it takes a kind of grounding in a certain kind of love—kindness, loving-kindness— for me it takes some feeling of the value, of the possibility of connecting across lots of difference and the importance and value of trying to do it, again and again, even when it’s difficult. 

    SD: Why is it worth it to you to do this work?

    RM: In my view, absolutely everything is connected, and that means all of us are connected, and so it seems to me that when we have these opportunities to expand the sense of our common ground, and we don’t take advantage of them and we don’t do what we can to heal and repair and transform the world, then it seems to me we are in effect contributing to barriers and obstacles to deep well-being. And so for me it’s worth it because it’s about practice. It arises out of deep practice for me—it arises out of the deep ethical ground of my practice.

    SD: Who does that work serve? Is it for yourself, for the other person, the greater good of society? To honor the practice?

    RM: It serves life. The gift of literally being alive. To me that’s not about any one of us, actually. To be alive is a great gift, and therefore the only real response to such a gift is gratitude. And a way to show gratitude is to try to minimize harm wherever it arises, as best we can. Recognizing we’re not perfect, that we’re not always able to see clearly how what we’re doing contributes to harm, we’re all vulnerable and misguided in our own ways, so it’s with a lot of humility that I say this. But ultimately, I think this question of who does it benefit, it benefits life.

    SD: For a racialized person, a racialized woman, there are microaggressions everywhere. How do you take care of yourself to ensure you can do this work you want to do and feel called to do?

    RM: It has come out of a sense of my own agency and what I often call personal justice. This idea that justice starts with us, how we treat ourselves. Taking care of myself feels like the first approximation of whatever it is I’m trying to offer in the world. There’s a reason I live in San Francisco as opposed to North Carolina or Virginia, where I was born and raised. The environment in San Francisco seems a bit more conducive to this way of accepting people, working across cultures, multiculturally, working with people who have different ways of expressing themselves, whether it be about race, sexual orientation, religion, immigration status. I specifically talk about the environment first and then the practices. We tend to think that from the practices we can overcome just about everything and that’s a good way to think, but I don’t want to miss this opportunity to name the relevance of our embeddedness in the world, and what’s possible is, in some measure, aided and abetted and shaped by the circumstances, the environments, the structures and systems that we find ourselves bathing in all the time. I live in a community that provides a certain amount of buffer against some of the worst kinds of disrespect that a person like me might find out in the world. From this place of relative protectedness, then I actually am able to give even more. We have to keep fighting for opportunities for people who today are suffering from a new set of oppressive systems.

    SD: I wonder about your take on callout culture, or cancel culture. Is there a value in that approach, too? Your approach is one on one, which feels righteous, but slow. But what about other big-impact approaches? Do they also move the ball down the field?

    RM: In the social justice arenas we may have overamplified some of the sharper ways of dealing with this. That’s not to say there aren’t times when we really need to take a strong, sharp stand. It takes a certain skill to act firmly and clearly and do so in a way that can minimize rather than exacerbate patterns of disconnect and separation. For me it’s never about just changing places with the people or processes that have been causing harm. It’s really about bringing around a new way of being with each other. There’s a certain urgency to figuring out how to work for some notion of justice and how to end oppression, but how to do that in a way that opens the heart, and that expands the capacity of all of us to be agents of a kind of public love that can help us sustain human life. Because the universe is going to go on in whatever way, but human life is vulnerable right now because of our failure to figure out how to live more gently and effectively together on this planet and to appreciate this brief opportunity we have between the birth and the death date to make a positive impact on this world.

    “There is a way that even in the darkest times—intergenerationally dark times where there’s no reason to think your children will ever get out of this—there’s a way to love.”

    SD: Do you ever lose your cool?

    RM: I often lose my cool intentionally, as a tool for my own healing. If I’m feeling agitation and despair or some sudden rage at something I hear that seems completely nuts, my own practice journey at the moment is allowing those feelings to be expressed and as much as possible doing that regularly enough that they’re not creating a boiler that is going to explode out there. So if I’m here, at home, where it’s safe, it’s part of my practice to let the anger and the rage that I feel about injustice come right out. There are so many things happening that if you are willing to look at these difficult issues—I mean, my heart is breaking all day every day. I hum, I sing more nowadays, I hum and sing with others more nowadays. Singing, holding hands, humming, those are ways that human beings have across times and cultures managed to get through difficult times together. I sometimes forget just how many generations of human beings before recorded human history—for hundreds of thousands of years we don’t know the numbers of battles, rages, the despair, the inhumanity to each other, and yet we survived, and yet we didn’t burn down the planet, and yet we figured out how to keep getting up every day and feeding the children. There’s a planet’s worth of wisdom about how to get through difficult times and about the holistic nature of what that takes, so that’s what I’m about these days.

    SD: I thought losing your cool would look more like—I don’t know—do you ever want to swipe all those books off the bookcase behind you?

    RM: I mean, sometimes! When I hear this I’m tempted to think of those who say: We just need to start all over again. Blow it up and start all over. I don’t have kids, I’m not physically a mother, but I kind of feel like most moms and most of us in these communities that have suffered a lot over time, you know, we’re here. We’re usually not the ones who say let’s burn it all down. Because our children are in that. The things we have lovingly protected from the worst, as best we could through generations, whether through slavery or whatever our cultures and heritages have suffered through, we suffered through so we could live another day and find the sources of hope and regeneration. That mothering instinct, I believe it’s in all of us on some level, that instinct that would protect, that would go into the fire and pull out what we can and start again, mindfulness of that, cultivation of that is what I feel called to help support and that comes at least in part from my own particular lineage as the granddaughter of the granddaughter of formerly enslaved people. There is a way that even in the darkest times, intergenerationally dark times where there’s no reason to think your children will ever get out of this, there’s a way to love, to help bring about places where joy and healing can happen, and my goodness, if people could do it during much darker times, the holocausts of our history, the enslavement periods of our history—if it could be done then, then we can do it now. I have some love and compassion for those who feel so beleaguered that the call is just to burn it down. And I say, before you light that match, look into the eyes of a child, hold the hand of a friend, realize that these very human gestures matter, and look for that will, that capacity to live another day in love.

    SD: When I look at what’s happening in the world today, the level of unrest and aggression, hate and burning, I see a lot of “men in the room.” What do you think about the role of women in helping bring about this “new way of being with each other”?

    RM: I sometimes think of this in the conventional terms of identity—it seems obvious that we need more women in power! But I also think that more fundamentally and importantly, we need to see more empowered feminine energy in the world: that energy which lives in all of us—to greater or lesser degrees—the energy that nurtures, that cares, that sees the imprint of the future and the past in everyone and in everything we do. Any one of us can do this. And every one of us should.

    Educating by Being Aware of Others’ Experiences 

    https://vimeo.com/350988714 Whether we’re a teacher, whether we’re a director, whether we’re an administrative assistant, whatever we are because who we are and what our upbringing has been and what our life experiences have been is intricately a part of our authentic being. Unless we have taken time to look at… Read More 

    • Barb Catbagan
    • August 21, 2019
    12 Powerful Women of the Mindfulness Movement 

    There’s a balancing of gender power happening across the professional world—including the mindfulness world. Twelve leaders in the field share how they claim their power and bring the diversity of their experiences in the mindfulness movement to bear in their work. Read More 

    • Stephanie Domet
    • January 15, 2019

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  • How Writing Three Lines of Poetry Can Open Your Heart

    How Writing Three Lines of Poetry Can Open Your Heart

    Poetry can be a kind of meditation, explains Rashid Hughes. He explores how the art of haiku can open your heart and bring a sense of peaceful, awe-inspired expressiveness into your practice.

    Life has so much to offer, if we’d only listen. The evening was young and my body tired from being in motion all day. There was an intrinsic quietness in the air, with gray skies above and an unceasing but very tender rainfall. I sat at my desk, looking out of my back window as I often do after a long day of reading or writing. The usual sounds of insects and animals on a late summer evening seemed to be very few. The candle flame to my left on my ancestor altar reminded me of the sacredness of resting, so I allowed myself a moment to just be. I enjoy cracking my window a little to listen to the rain with the coincidental thunder on the horizon. As I feel on many rainy days, I felt like the rain was inviting me to listen deeply, so I obeyed.

    As I sat enjoying the rain for a while, I began reflecting on a few words from mama Alice Walker’s poem “Be Nobody’s Darling.”

    Be nobody’s darling;
    Be an outcast

    Be an outcast;
    Be pleased to walk alone

    I felt alone, but not separate. I exhaled. Something sacred was in the midst: an undivided knowing. A deeply-rooted conviction of belonging arose within me. It was as if I was bearing witness to my boundless love. In awe, I surrendered.

    From within this knowing, the following haikus came to me in a very spontaneous, unstructured way. In that moment, life felt both intimate and imminent. A solitude and a fresh clarity caressed me; a moment of effortless meditation unfolding. There was no goal or desire present, just present-moment awareness.

    I’m not sure why haiku was the form of writing that came to me at the moment. Poetry or writing isn’t how I usually express myself after meditation. I may jot down a few notes, but hardly ever in the form of poetry. I tend to prefer to bathe in the natural clarity of mind after moments like this. Maybe haiku emerged due to the natural slowness of pacing and spaciousness that is required throughout the haiku poetic process. Who knows?

    With the window slightly opened, allowing the sound of the gentle rain and a soft breeze in, I began to write these haikus.

    Poetry Can Be a Kind of Meditation

    If you don’t understand the meaning of the haikus, that’s OK. The gift of haiku is the patience that is invoked, the wonder, and, on special occasions, the confusion. You may sense that there are many possible interpretations of a haiku. That’s OK too; let all be both true and untrue. I invite you to take a breath in between reading each haiku.

    A different knowing
    That enters me from beneath.
    They frown at me, Shrink!

    I hear them calling
    In the cool breeze on my feet.
    I contract, it’s me!

    It’s time to slow down.
    What shall my five year plan be?
    It’s night time, don’t sleep!

    Overcast, light rain.
    The sunshine of so much grief
    Felt within the peace.

    Yaaaass, dreadlocks and beard!
    The way they stare in the streets
    Feels like, please don’t shoot!

    The leaf’s holding on,
    Fall, a few yellows and pinks.
    No hurry, just be

    A candle burns bright.
    Walking back and forth I think,
    Tomorrow not now.

    Try Your Hand at Haiku

    It is my wish that everyone might be able to find joy in writing haikus. It really can slow your mind down and open your heart when you need it most. Here are a few tips to get you started.

    1. Go for a walk or sit in your favorite seat at home.
    2. Observe your surroundings. Notice the colors, the weather, the sounds.
    3. Listen to your heart and sense what is happening within.
    4. Without much thinking, in two sentences, pause and write down what is capturing your attention.
    5. Then write a third sentence that is not as closely related to the first two sentences.
    6. See if you can draw some surprising connection between the first two sentences and the the third.
    7. Remember, try to really get clear on what insight or message you want to reveal to the reader.
    8. If you’d like a challenge, rewrite the three sentences following the traditional haiku structure: three lines, with five syllables in the first line, seven in the second, and five in the third.
    9. Most importantly, don’t judge yourself for what you come up with.
    Try This Guided Meditation As a Mindful Writing Prompt 

    The invitation is to connect with your senses in a real or imagined setting. What do you hear? What do you smell? Note the emotional content of the space. And when you’re done, take what you learned to the page in whatever way suits you. Read More 

    • Stephanie Domet
    • June 10, 2024



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  • Create Inner Balance With A 12-Minute Meditation

    Create Inner Balance With A 12-Minute Meditation

    Life is never constant. And it can be difficult to remain balanced in the midst of change. Susan Bauer-Wu shares a guided meditation to ground us in the present moment and cultivate equanimity.

    With equanimity, we can feel the possibility of balance in our hearts in the midst of life’s ups and downs. It’s a quality that’s both receptive and stable. In short, it’s the opposite of the reactive mind. With equanimity, there’s a feeling of ease and allowing as we ride the waves of change and different experiences. It allows us to be present to suffering and present to joy. It combines an understanding mind together with a compassionate heart. It doesn’t mean we are indifferent or that we don’t care or that we care less, it means we allow life to unfold without any attachments to an outcome or taking things personally. And finally, equanimity is opening to easing into each moment with care and gentleness. 

    A Meditation to Create Inner Balance in the Face of Change

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

    1. Settle into a comfortable posture. You can close your eyes or simply lower your gaze. Bring awareness toward your body. Notice your breath move through your body, feeling the chest or belly expand with your breath.
    2. Take a moment to set an intention for the practice. Perhaps it’s to feel a sense of inner balance and ease. Take in the following phrases or the meaning of the phrases and quietly repeat to yourself: Things are just as they are. I’m safe in this moment. My happiness and suffering depend on my thoughts and actions, not simply upon my wishes. May I feel joy and ease.
    3. Notice whatever is present for you right now. Resting in a feeling of OK-ness in this moment, just as it is.
    4. Bring to mind someone who you care about and who may be going through a hard time. Extend these phrases or the meaning of the phrases to this person. I care for you yet cannot keep you from suffering. I love you yet cannot control your happiness. Your happiness and suffering depend on your thoughts and actions and not my wishes for you. May you feel joy and ease.
    5. Notice how you feel. Notice the raw feeling of whatever is present for you. Sit with it. Just letting it be, right now.
    6. Once again, bring awareness to the body, and the breath. Feel the ease of simply being and breathing. 
    Interested in Meditation? Here Are the Basics 

    Meditation is a core mindfulness practice that you can customize to meet you where you are, bring your attention to the present moment, and engage in more compassion and connection. Here’s what you need to know to get started. Read More 

    • Eric Langshur and Nate Klemp
    • May 21, 2021



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