Health Journal Online

Tag: well-being

  • Mindful Reading Guide: Contemporary Authors to Deepen Your Practice

    Mindful Reading Guide: Contemporary Authors to Deepen Your Practice

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

    Swan Huntley • Tarcher Perigee

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

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

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

    Danielle Dutton • Coffee House Press

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

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

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

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

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

    Ocean Vuong • Penguin Press

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

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

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

    Renee Gladman • Dorothy, A Publishing Project 

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

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

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

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

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

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

    John Freeman • Copper Canyon Press

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

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

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

    The Way Forward

    Yung Pueblo • Andrews McMeel Publishing

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

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

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

    Yung Pueblo

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

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

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



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  • Q&A: Mindfulness and Racial Healing with Tovi Scruggs-Hussein

    Q&A: Mindfulness and Racial Healing with Tovi Scruggs-Hussein

    How mindfulness can support us all in racial healing and coming together with compassion, learning, and unlearning.

    Welcome! This article is a follow-up to our series on Mindfulness for Racial Healing by healer, leader, and one of the 2021 Powerful Women of the Mindfulness Movement, Tovi Scruggs-Hussein. Explore the rest of the series here.

    1. Can you say more about the role of meditation in racial healing? Meditation feels like an individual well-being practice. What is its role in this context?

    Our society has branded meditation to be an individual well-being practice, but we also have the option to engage in meditation as an act of service. Initially, yes, mediation can create a sense of individual well-being, yet it is also a tool for liberation and empowerment. We’ve continued to see in the research that meditation supports empathy and compassion; these are both qualities and ways of being that go beyond personal well-being and truly support the way we engage with others and ourselves, not so much because we feel good, but because we have the capacity and competence to engage from a more heartfelt place. Racial healing is dependent upon empathy and compassion. In order to heal, we must learn to connect to the emotions of racialized experiences and take action based on those emotions to create a more just and liberated society. Meditation supports racial healing and racial healing supports justice, each building on the other. 

    In order to heal, we must learn to connect to the emotions of racialized experiences and take action based on those emotions to create a more just and liberated society.

    2. In your “Mindfulness for Racial Healing” article, you write about the importance of honoring our connection to ourselves in order to honor our connection to each other. What does that mean? Why does honoring our connection to ourselves come first?

    Racism is a sign of disconnection to ourselves and to others. In fact, all of the “isms” are a sign of deep disconnection from our compassion and of the inability to see our shared humanity. When we are disconnected from that sense of humanity, it’s easier for us to dehumanize others. Racism is dehumanization. The atrocities of slavery and genocides stem from this sense of disconnection. Once we are connected to ourselves, we can deepen our connection to others, but it doesn’t happen unless we connect to ourselves more deeply first. Your embodiment of compassion and mindfulness first gets engrained in yourself and then it is felt outward. 

    Meditation and its importance in racial healing also connects to nonjudgment—and by definition, part of meditation is the practice of nonjudgment. When we are in a state of practicing nonjudgment, we can be more equanimous and not put things or people, including ourselves, into categories of “right or wrong” or “good or bad.” When you deepen your connection to your own worth without judgment, you can begin to do the same for others. Neuroscience supports this growth as a competency that is built over time as you deepen your meditation practice—and we must always begin with self, starting within. Consider the wonderful quote by Gandhi, “Be the change you wish to see in the world.” You must embody it first. 

    3. You talk about the importance of understanding. Can a White person ever really understand the experience of a Black, Indigenous, or Person Of Color (BIPOC)? For allies, does that matter? 

    I love this question!  And I love that I did not have to grapple with responding to this one alone—I have dedicated, racially-conscious White allies in the work who took the lead on responding:  

    Sally Albright-Green, a leader in Racial Healing Allies offers this:

    White people can and should be about the business of actively listening to the voices of BIPOC, centering those voices in any conversations about systemic racism and anti-racism and working hard to understand. In the end, it’s important to shift the focus from words like “ever” and understand the nature of lived experience. Can anyone ever truly understand the experiences of another?

    We are all still unlearning the things we were socialized to believe about racism and learning the truths we were never taught.

    We are all still unlearning the things we were socialized to believe about racism and learning the truths we were never taught. Becoming a White ally really involves asking different sorts of questions based on years of working hard to learn about the world through the lens of someone who is not White. Understanding what it means at a deep level to be White—and the impact white dominance and oppression have had on BIPOC—is the understanding that White allies work towards. When that deep level of cultural humility is reached, then one can say a White person has become anti-racist and works to understand the history of racism so they can interrupt it in our systems and practices. When one can truly work beside BIPOC to interrupt racist practices, and demonstrate that they are motivated to work hard for the good of humanity, recognizing the depth and breadth of BIPOC struggles beyond a standpoint of white saviorism, then they will be close. It’s about recognizing that the work is more about learning the facts and working hard to repair the damage than it is about understanding what it is like to be a BIPOC.

    Grace Helms-Kotre, a leader in Racial Healing Allies, offers this:

    A White person will never fully understand what it means to be a Person of Color. That is not the goal. It’s not like a box we can check or a competency we can achieve. We’ll never have the lived experience of being targeted by systemic racism, so we cannot know fully. But we can engage in the lifelong practice of deepening our understanding by bringing presence and empathy to our interactions with BIPOC and with other white folks. To bring awareness to our racial experiences and systemic racism as it functions in every area of our lives.

    For allies, what matters is that we are showing up with curiosity and humility again and again.

    For allies, what matters is that we are showing up with curiosity and humility again and again. We are not going away. We are staying in the discomfort of racial awareness in order to challenge White supremacy culture in all its manifestations, through us and around us.

    4. What does cultural-responsiveness mean? Where does mindfulness come into play here?

    Cultural-responsiveness means: practicing learning from, valuing, and relating to people from different cultures with respect. To take it a step further, I view it as having an awareness and ability that allows us to engage with and honor the backgrounds, values, customs, and norms of groups different than our own. Again, this can be applied beyond race. Meditation and mindfulness support us in growing our awareness of ourselves, others, and our impact. Meditation and mindfulness invite us to practice pausing before responding so that our response can be skillful rather than habituated. The practice is not allowing our triggers to take hold of us, and connecting to others from a place that honors who they are. My heart swells with gratitude for a practice that can be done in both isolation and community to provide deep individual well-being as well as deep connection so that the future of humanity is held in love.



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  • Embracing Our Neurodiversity: 12 Minute Meditation

    Embracing Our Neurodiversity: 12 Minute Meditation

    This week, Sue Hutton guides us in a unique breathing practice designed to foster awareness of our senses, honoring our neurodiversity while strengthening our mindfulness practice.

    We live in a neurologically-diverse world. We are all wired with unique minds and bodies, and each of us has a unique sensory constitution. For instance, someone who experiences sensory overwhelm when they pay attention to direct sensations inside the body may find a body scan practice overwhelming instead of centering. Similarly, someone who is blind isn’t going to use physical vision as a meditation tool. But there are ways to practice mindfulness and embrace our neurodiversity at the same time.

    Breath practice, often considered a simple tool for calming the mind, can be a more complex and nuanced experience for many neurodivergent meditators. For some, paying close attention to the rise and fall of the breath can bring about feelings of discomfort or even anxiety, as thoughts about the breath’s role in sustaining life may become all-consuming rather than calming.

    This practice is about finding the right approach for you and honoring our neurodiversity. We will cover different ways to engage with the breath that accommodate our diverse sensory needs, offering alternatives that can help each of us find a sense of calm and ease. Whether it’s focusing on the sensation of air moving in and out of your nostrils, the sound of your breath, or even the rhythm of your breath as you feel it in different parts of your body, there are multiple pathways to mindful breathing.

    A Guided Meditation for Embracing Neurodiversity Through Breath Awareness

    1. We all benefit from learning different ways of meditating on the breath. So let’s try out three different ways of feeling the breath in the body, and you can determine which one works best for you. 
    2. Remember, you don’t need to push yourself to experience anything that’s overwhelming. If there’s any kind of sense experience you have that is particularly uncomfortable, just take a break and you can come to another way of practicing the breath. 
    3. Come into a posture that’s comfortable for you. Bring yourself to a spirit of alertness and energy to help you concentrate. At the same time, give yourself permission to relax and soften. 
    4. The first practice I’d like to try is sound breathing. Some people really find this more comforting than focusing on the feelings of the breath inside the body. 
    5. To practice sound breathing, hold a hand up in front of your mouth and just exhale on the palm of your hand. You’ll notice you have to increase the exhalation a little bit, so there’s enough volume to hear the breath and to feel it on the palm of your hand. Once again, exhale on the palm of your hand and listen. Now continue to breathe in and out, but with the mouth closed. Keep the same volume, so there’s enough sound to allow the breath itself to be an anchor through the sound. Breathing in and out, focus on the sound of your breath through your nose. Relax the body on the outbreath in a way that’s comfortable for you, focusing on the sound. 
    6. Next, we’ll try a kinesthetic way of experiencing the breath that I call “lotus breathing.” Take one hand or two hands, whatever’s available for you, and allow the fingers to come to a close, just touching each other. Then, open the hand up again, like a flower opening in the day and then closing again, with the fingers coming back together again. Breathing in, the hands open, breathing out, hands close. Try that for a few moments and see how closely you can synchronize the rhythm of your breath with that gentle movement of your hand. 
    7. Lastly, let’s try a movement-focused breath. Place a hand on the belly and a hand on the chest. Allow yourself to soften. You’ll feel that nice, compassionate warmth of the hands resting on the body.
    8. You can notice this from the outside, if that’s comfortable—feeling how the hands rise up when you breathe in. And as you exhale, the hands rest back down with the belly in the chest. 
    9. Alternatively, you can choose to pay attention to the mechanism inside the body of the belly rising and falling. So breathing in, notice the feeling wherever it’s comfortable for you, of the rising and the falling on the exhalation. Then, fully let go on the outbreath. Give yourself permission to release and soften and relax every time you breathe out. 
    10. Now try experiencing the breath with the anchor that works best for you. Experiment with which tool you prefer, or combine them if you want. Remember, you’re the boss of your meditation. As long as you’re bringing your full awareness to the experience and you keep guiding yourself back to the present moment, you have the freedom to connect with the breath in the way that it works for you.
    11. Remember, make your breath your own when you do the practices. Be gentle. Be compassionate with yourself. You are perfect as you are and finding the tools that help you to come into the present moment. The best is your own personal journey.



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  • Let Your Practice Guide You Beyond Crisis Mode

    Let Your Practice Guide You Beyond Crisis Mode

    The pandemic tested many of us on every level: mental, physical, emotional, and financial. Whether it was the endless hours on Zoom, the extended periods of isolation, not being able to do the things we loved or see the people we cared about, the past year and a half has taken a toll on all of us as we’ve moved in and out of crisis mode. As a meditation teacher, I have noticed one kind of challenge in particular: For some people, this was the most time they had actually had to spend with themselves without external distractions. Understandably daunting, for those who have kept busy enough to avoid being alone with themselves for most of their lives. 

    Mindfulness, yoga, meditation, and breathwork all became desired tools to get through each day of lockdowns. I continue to be inspired by the shift I have seen in so many of my clients—Fortune 500 companies, entrepreneurs, soul seekers, and conscious leaders—during this period. And my own mindfulness path has taught me that challenges can always be a portal to growth if we can take a moment to pause, reflect, and develop practices to build inner strength and resilience that nothing outside of us can disrupt.  

    My mindfulness practice came to me when my life was crumbling and in crisis mode. Like most of society I had learned from an early age to lean on everything outside of myself to define my happiness and success. So, in a period of my life when I was stripped of work, relationships, goals, and personal timelines for accomplishing a number of things, I crumbled. It was one of those moments where there was nowhere to go, but in. This moment was a not so gentle nudge to start exploring what it meant for me personally to “journey inward” and discover tools and practices that could aid me on my journey. 

    Making Mindfulness a Way of Life

    Since 2007 I have trained physically to climb mountains. For me, not being a naturally skilled athlete, climbing is 20% physical and 80% mental. When I summited peaks like Mt. Everest, it was mindfulness that was the game changer in my training, that got me up the mountain. My daily practice truly developed after my successful summit in 2013. Before that, I was using my mindfulness practice only as a tool to get out of a “hot mess” state or to accomplish major goals—mindfulness needed to become a way of life. Otherwise, I would simply keep arriving at the same place with nowhere to turn, but inward.

    When my life is chaotic, mindfulness provides an almost instantaneous relief. For those few seconds or minutes when I practice, I can feel a sense of deep inner peace. In moments of heightened stress, anxiety, depression, sadness, or fear, it’s easy for me to practice regularly. But, when life eases its grip, my practice can fall lower on the priority list. When the urgent need for relief dissipates, I can get lulled into thinking my practice is less important.

    When my life is chaotic, mindfulness provides an almost instantaneous relief.

    We will continue to encounter those peaks and valleys in life, and so having a tool to help us remain centered and well at either end of the spectrum and everywhere in between remains critically important. I look at this as an aspect of prevention. We exercise our bodies, eat well, and get adequate sleep to remain healthy and keep our immunity levels high—it’s best not to wait to start these things only after a major health crisis. And I’ve realized it’s the same with keeping my heart and mind well. Both according to research and anecdotally, mindfulness can help people manage depression, stress, anxiety, compulsiveness, aid in better quality of sleep, keep better focus, and the list goes on. While a life or work crisis can be the spark of inspiration to start practicing mindfulness, a new crisis or challenging moment doesn’t need to be the reminder to keep practicing. 

    Coming Home to Yourself

    With mindfulness practice, I’ve come to realize I always have the choice to not get swept away with whatever is going on outside, but to reconnect with myself—to come home to myself, as some meditation teachers say. This is something available to us with every single intentional breath we take. I value my practice not only because it’s comforting or calming; it also helps me let go of the idea that joy, peace, and success are external. The more I practice and connect with inner peace, the more I take back my power, instead of depending on external things, people, or factors to provide this for me. 

    Beginning to emerge from the pandemic, I face a new decision: Whether I’ll continue to lean on my practice as the world begins to open, or drift away from it in the excitement of returning to former ways of living and working. The reality is that who I was pre-pandemic has changed. Having grown through this global challenge, I know I have an opportunity for reflection, before diving back into the way things were—into who I was—to decide who I will be going forward.

    Let Your Practice Guide You 

    When training for my climbs, my mental training was increasingly more important than the physical. 100% of how we respond to extreme environments and unpredictable circumstances depends on our mind, on our ability to cultivate inner calm and come home to ourselves, despite the intensity that surrounds us at times. As we move forward to create a new normal—a world that is more aware, compassionate, and interconnected—let’s continue to lean on our practice to consistently remind us of our inner home, not only for our own benefit, but for those around us.

    I invite you to reflect on these prompts to clarify your intentions around self-care for this next chapter:

    • What did I learn about myself over these past 16 months?
    • What practices helped me most in my overall well-being?
    • What shifted most for me during this time?
    • How did I better prioritize self-care and compassion during this time?
    • How can I lean further into my practice, now that life seems to be going back to a normal I once knew?
    • Did I discover a hidden gift about myself, life, work, during this time? 

    A 12-Minute Meditation for Coming Home to Yourself

    When we start to build a mindfulness practice that brings us home to ourselves, it helps us let go of the desire to seek a sense of comfort or stability outside ourselves. Explore this variation on a loving-kindness meditation to feel more grounded and at ease, no matter your external circumstances. 

    1. Find a quiet space where you will not be distracted. Take a seat on the floor or on a chair. Keep your spine straight. Place your palms on your lap facing up. Close your eyes or simply lower your gaze. Ease into your seat. 
    1. Start connecting with your breath. If your mind is busy, you can count your breaths as above to refocus and slow down. 
    1. Connect with the rhythm of your breath. With each inhale ground yourself a little more into your seat. With each exhale let go of any tension, worries, doubts, or fears that arise. 
    1. As you inhale next, feel the beauty of the breath moving through your body. Connect with a sense of renewal and ease.
    2. As you exhale, release any remaining tension a little bit more, embracing a feeling of lightness come over you. 
    1. As you inhale, softly mentally affirm, “I am safe, I am home.” As you exhale, softly mentally affirm, “I am well, and at ease.”
    1. Continue with these affirmations and cycles of breath until you feel a shift within you. Feel your sense of safety, joy, ease, and peace and with each breath come home more to yourself.

    I revisit this practice weekly to ground me and feel safe, regardless of what might be happening around me or whether I’m in crisis mode. It’s a beautiful way to start your day. I also have practiced these affirmations while climbing intense sections on peaks or in the midst of stressful or fearful situations, reminding myself I can always come back to the safety of my home within.

    Never Miss a Meditation

    Enter your email below to get new podcast episodes delivered straight to your inbox! You’ll also get insights from expert mindfulness teachers and exclusive deals on Mindful Shop products, events, and more.

    When we allow what is to simply be, we relieve ourselves of the suffering that can get heaped on top of our moments of difficulty. That extra suffering is optional, even if the difficult causes and conditions are not. Read More 

    • Frank Ostaseski
    • May 19, 2022

    When Georgina Miranda was diagnosed with severe asthma, she realized how working with mindfulness could help her find the courage not only to summit mountains, but also to slow down and embrace taking things one breath at a time. Read More 

    • Georgina Miranda
    • November 6, 2021

    Compassion is the emerging paradigm of great leadership, writes Georgina Miranda—yet the most challenging part may be cultivating compassion for ourselves. Here she offers practical ways leaders can show themselves the same kindness they wish to show others. Read More 

    • Georgina Miranda
    • March 16, 2022



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  • How to Recover from Burnout: Effective Techniques to Reclaim Your Well-being

    How to Recover from Burnout: Effective Techniques to Reclaim Your Well-being

    Are you feeling completely drained? Burnout recovery is possible with the right steps to help you recover. This article covers practical tips on how to recover from burnout, helping you get back your energy and motivation. Let’s start your journey to feeling better with Mindful article below

    Key Takeaways

    • Burnout is a state of emotional and physical exhaustion caused by prolonged stress, and early recognition and intervention are crucial to prevent its severe long-term effects.
    • Common symptoms of burnout include feelings of failure, self-doubt, physical tiredness, frequent illnesses, and cognitive issues like forgetfulness and difficulty focusing.
    • Effective recovery strategies for burnout involve prioritizing quality sleep, managing stress through mindfulness and relaxation techniques, incorporating regular physical activity, and maintaining a balanced lifestyle with clear boundaries and seeking support from loved ones and professionals.

    Understanding Burnout

    Burnout is more than just feeling tired after a long day; it’s a state of emotional exhaustion brought on by prolonged or intense stress. When experiencing burnout, one may feel overwhelmed, emotionally drained, and unable to meet constant demands. Unlike regular stress, which results from too much pressure, burnout is characterized by too little motivation or care, making it a unique and debilitating condition caused by overwhelming stress.

    The consequences of burnout are far-reaching. It can reduce productivity, sap energy, and lead to feelings of helplessness and hopelessness. Left unaddressed, burnout can cause long-term physical changes, making individuals more susceptible to illnesses. Preventing the severe stages of burnout necessitates early recognition and intervention., which can lead to chronic mental, physical, and emotional health issues.

    Stages of burnout

    Burnout typically progresses through several stages, each characterized by different symptoms and intensities:

    1. Honeymoon Phase: At the beginning, you feel enthusiastic and committed, often taking on more responsibilities. However, you might start neglecting your own needs and ignore signs of stress.
    2. Onset of Stress: As stress builds, you may begin to notice signs like irritability, anxiety, and difficulty focusing. Physical symptoms such as headaches or fatigue may also start to appear. Productivity may begin to decline, and you might feel overwhelmed.
    3. Chronic Stress: In this stage, stress becomes persistent. Symptoms intensify and become more frequent. You may experience persistent tiredness, resentment, and a decline in work performance. This stage is marked by a noticeable shift in attitude, often toward negativity and cynicism.
    4. Burnout: At this stage, symptoms are severe and can include chronic exhaustion, detachment, and feelings of helplessness or hopelessness. Physical symptoms may include insomnia, gastrointestinal issues, and increased vulnerability to illness. Emotional symptoms might include apathy, self-doubt, and a sense of failure.
    5. Habitual Burnout: In the final stage, burnout becomes a persistent state of being. The symptoms become embedded in your daily life, significantly affecting your physical and mental health. Chronic mental health issues like depression and anxiety can develop, and there’s often a significant decrease in motivation and overall life satisfaction.

    Common Burnout Symptoms

    Recognizing the symptoms of burnout early can be the key to preventing it from worsening. Burnout manifests in various emotional, physical, and cognitive signs. Some common symptoms include:

    • Emotional Exhaustion: Feeling drained, overwhelmed, and emotionally worn out.
    • Physical Fatigue: Persistent tiredness that doesn’t go away even with rest.
    • Decreased Performance: Struggling to focus, forgetfulness, and a drop in productivity.
    • Detachment or Cynicism: Feeling disconnected from work or people, or becoming increasingly negative.
    • Loss of Motivation: Lack of enthusiasm or interest in activities you once enjoyed.
    • Increased Irritability: Becoming easily frustrated or angry over small things.
    • Sleep Problems: Trouble falling asleep, staying asleep, or getting restful sleep.
    • Frequent Illnesses: Weakened immune system leading to more frequent colds or other illnesses.
    • Changes in Appetite: Eating too much or too little.
    • Feelings of Failure or Self-Doubt: Constantly questioning your abilities and feeling inadequate.

    These symptoms often contribute to a sense of being overwhelmed and disengaged from responsibilities. It’s important to address these symptoms and take steps to prevent burnout.

    Physically, burnout can present as extreme tiredness, frequent illnesses, headaches, and muscle pain. These physical symptoms can be subtle at first, often confused with regular stress or even advancing to physical and emotional exhaustion if left unchecked. Cognitive symptoms include difficulty focusing, forgetfulness, and a general decline in cognitive function, which can further exacerbate feelings of inadequacy and frustration.

    Regularly checking in with yourself is a valuable practice. by asking questions like: How is your body feeling physically? Are you holding tension anywhere? Are you getting enough quality sleep and eating well? These reflective questions can help you identify early signs of burnout and take proactive steps towards recovery.

    How to recovery from burnout

    Acknowledging that you are experiencing burnout is the initial step towards recovery. Being open and honest with yourself about your feelings is significant. in order to begin the healing process. After acknowledging the problem, creating some distance between yourself and your stressors is key.

    This might involve taking a leave of absence or simply enjoying a mental health day. Prioritizing your health, whether that means getting extra sleep or engaging in your favorite activities, is key to recovery.

    Recovery from burnout involves several strategies, each aimed at improving different aspects of your well-being. Some key strategies include:

    • Prioritizing quality sleep
    • Managing stress effectively
    • Incorporating physical activity into your routine
    • Practicing mindfulness and relaxation techniques

    By implementing these techniques, you can support your journey towards healing and rejuvenation.

    1. Prioritizing Quality Sleep

    Quality sleep is a cornerstone of burnout recovery. Proper sleep not only improves overall well-being but also reduces the risk of depression and alleviates many physical symptoms associated with burnout. When sleep is neglected, emotional and physical symptoms of burnout are amplified, making recovery even more challenging. Aim for 7–9 hours of quality sleep each night to support your recovery process.

    Prioritizing quality sleep can lead to a significant improvement in your mood, boost energy levels, and enhance cognitive function, all of which are vital for recovering from burnout.

    Establishing a Sleep Routine

    To improve sleep quality, a conducive sleep environment is necessary. Ensure your bedroom is dark, cool, and quiet to promote good sleep hygiene. Additionally, developing a wind-down routine, such as reading, taking a bath, or listening to relaxing music, can help signal your body that it’s time to sleep.

    If you find yourself unable to sleep after 20 minutes, it’s advisable to get out of bed and engage in a quiet activity until you feel sleepy. Establishing these habits can significantly enhance your ability to get restful sleep, which is critical for burnout recovery.

    2. Managing Stress Effectively

    Burnout recovery heavily relies on effective stress management. Here are some strategies to help manage stress levels:

    • Distancing yourself from stressors
    • Maintaining a balanced lifestyle
    • Seeking support from loved ones or professionals
    • Taking regular breaks
    • Establishing balanced routines

    These stress management techniques are essential in dealing with minor stress symptoms and promoting overall well-being.

    Incorporating daily routines like:

    • Meditation
    • Exercise
    • Deep breathing
    • Mindful movement

    Can effectively reduce stress levels. Reframing your time after the workday as an investment in long-term well-being can help manage stress more effectively. Balancing stressful activities with scheduled moments of rest or reflection aids in the recovery process.

    Mental health therapy can be particularly beneficial in understanding the effects of chronic stress on thoughts and behaviors. It offers tools and strategies to manage stress and provides personalized recommendations to suit individual needs.

    3. Mindfulness Practices

    Mindfulness practices can be a powerful tool to significantly reduce feelings of stress and anxiety, improving coping skills during burnout recovery. Regular mindfulness meditation, journaling, or deep breathing exercises help manage stress effectively and enhance overall well-being.

    Mindfulness activities provide a sense of calm and clarity, allowing you to better handle the pressures of daily life. By incorporating these practices into your routine, you can reduce stress and improve your emotional and mental resilience.

    4. Incorporating Physical Activity

    As an effective tool in overcoming burnout, regular physical activity offers numerous mental health benefits. A single 30-minute session of moderate exercise can significantly improve mood and boost motivation by releasing endorphins, the feel-good neurotransmitters. Exercise also aids in cognitive regeneration, helping the recovery of cognitive processes and the central nervous system.

    Physical activity increases blood flow to the brain, particularly the hippocampus, which improves learning and memory. Incorporating exercise into your routine not only benefits your physical health but also supports your mental well-being, aiding in burnout recovery.

    Types of Exercise for Recovery

    Engaging in various types of exercise can help alleviate stress and aid in burnout recovery. Some examples include:

    • Yoga: combines moderate activity with mindfulness and meditation, making it highly beneficial.
    • Walking: an excellent low-intensity exercise that promotes relaxation and enjoyment.
    • Biking: another low-intensity exercise that can be done outdoors, providing both physical and mental benefits.

    HIIT workouts incorporate intense activity followed by active recovery, offering variety and cognitive engagement, which is beneficial in managing burnout symptoms. Running, especially with varied intensity, is also effective for managing stress and improving overall well-being.

    5. Setting Boundaries

    To manage stress and prevent burnout, setting clear boundaries is essential for maintaining work life balance. Ensuring that work and personal life do not overlap helps protect mental health and well-being. Boundaries allow for adequate rest and personal time for activities that replenish energy, preventing feelings of overwhelm and stress.

    Learning to say no to unreasonable demands and prioritizing personal well-being is vital in preventing future burnout. By establishing clear expectations and limits, you can improve self-esteem, self-respect, and maintain healthier relationships.

    6. Saying No and Delegating Tasks

    To manage workload and reduce stress, it’s necessary to learn to say no and delegate tasks. Consistently saying no to additional tasks when overwhelmed helps maintain boundaries and prevent burnout. Delegating tasks can help manage stress by reducing workload and allowing focus on more critical activities.

    Discussing workload priorities with managers is essential to reduce excessive demands and prevent burnout. By managing your workload effectively, you can prevent negative feelings of overwhelm and protect your well-being.

    7. Building a Support Network

    In recovery from burnout, seeking support from friends, family, and professionals is key. A strong support network provides emotional assistance and practical advice, positively influencing the speed of recovery. Staying connected with loved ones offers emotional support and a sense of belonging, which are important during burnout recovery.

    Support networks help individuals feel understood and less isolated. Acknowledging your feelings and those of others can build true connections and reduce burnout.

    8. Staying Connected with Your Loved Ones

    Burnout recovery benefits from maintaining connections with family and friends, which provides emotional support and a sense of belonging. Some ways to spend quality time with loved ones include:

    • Going for a walk in the park
    • Catching up over coffee
    • Having a movie night at home
    • Going out for a meal together

    These activities can aid in fostering positive emotions and emotional recovery from burnout.

    Regularly scheduled check-ins with family members and loved ones can maintain emotional bonds and provide consistent support. Engaging in shared activities with family and friends can strengthen relationships and provide a needed sense of normalcy.

    9. Practicing Self-Care

    In burnout recovery, a key aspect of self-care is prioritizing physical and mental health. Shifting focus from work-related productivity to general well-being can be beneficial during burnout recovery. Some strategies to prioritize physical and mental health include:

    • Using paid time off (PTO)
    • Disconnecting from the workplace
    • Engaging in regular exercise
    • Practicing mindfulness and relaxation techniques
    • Seeking support from friends, family, or a therapist

    These strategies can help reduce stress levels and promote overall well-being during burnout recovery.

    Scheduling regular time for hobbies or enjoyable activities brings joy and reduces stress, which is vital for effective self-care. By prioritizing self-care, you can enhance your overall well-being and support your recovery process.

    10. Engaging in Enjoyable Activities

    Participating in activities that bring joy and relaxation can significantly aid in recovering from burnout. Activities such as listening to music or cooking at home support relaxation and enhance overall well-being.

    Pursuing enjoyable activities is essential for fostering joy and relaxation, which can significantly aid in recovering from burnout. Prioritizing these activities can help restore balance and improve your emotional well-being.

    11. Seeking Professional Help

    For burnout recovery, counseling and therapy can offer long-term stress-management strategies and personalized recommendations. Burnout can evolve into depression if not managed properly, making counseling services essential.

    Therapists and counselors are able to offer tools and strategies to help manage stress. They can provide personalized recommendations tailored to individual needs. Some workplaces may offer counseling through their HR department, providing additional support for employees experiencing burnout.

    12. Healthy Eating and Hydration

    For mental and physical health, cognitive function, and burnout recovery, a balanced diet and proper hydration are crucial. Drinking enough water is crucial for maintaining optimal brain function and concentration levels.

    Dehydration can negatively affect energy levels, self-esteem, short-term memory, and attention. Eating water-rich fruits and vegetables like watermelon, zucchini, and celery can contribute to daily water intake and support overall well-being.

    Nutritional Tips for Recovery

    Consuming antioxidant-rich foods, lean proteins, and magnesium-rich foods can help regulate stress and support you from burnout recovery. Some examples of these foods include:

    • Berries
    • Nuts
    • Leafy greens
    • Fish
    • Chicken
    • Whole grains

    These foods are rich in antioxidants, which can help you reduce oxidative stress.

    Including lean proteins in meals can help maintain energy levels and muscle health. Some examples of lean proteins include:

    • Chicken breast
    • Turkey breast
    • Fish (such as salmon or tuna)
    • Greek yogurt

    Magnesium-rich foods, such as spinach and almonds, can help regulate stress and anxiety, supporting the recovery process.

    13. Reassessing Priorities and Goals

    Burnout recovery can be aided by reflecting on personal values and adjusting goals to align with personal and professional aspirations. Burnout often signals that something in life is misaligned with personal values, requiring a reflection and adjustment of goals. Taking time to think about and reassess priorities is essential for creating a healthier and more balanced lifestyle.

    Reassessing priorities and goals involves:

    • Identifying what’s truly important to you
    • Aligning them with your personal and professional aspirations
    • Adjusting current goals or setting new ones that better reflect personal values

    This can aid in recovery from burnout.

    Frequently Questions Asked from Burnout recovery

    How long does it typically take to recover from burnout?

    Recovering from burnout can take weeks to months, depending on the severity of the burnout and the individual’s commitment to recovery strategies.

    How is exhaustion different from burnout?

    The main difference between exhaustion and burnout is that exhaustion is extreme tiredness, while burnout is emotional, physical, and mental exhaustion caused by prolonged stress.

    What are the common signs of burnout in the workplace?

    If you are experiencing reduced performance, feeling overwhelmed, lack of engagement, and emotional exhaustion at work, these could be signs of burnout. It’s important to address these symptoms before they escalate.

    When should you consider seeking professional help for burnout?

    Seek professional help for burnout when self-care and recovery strategies are not helping, or when burnout symptoms start severely affecting your daily life. It’s important to reach out to a counselor or therapist to get the necessary support.

    Is burnout the same as anxiety ?

    Burnout and anxiety are not the same, though they share some symptoms. Burnout is a state of exhaustion from prolonged stress, often work-related, while anxiety involves excessive worry and fear, with a broader range of triggers. Treatment approaches differ, so it’s important to distinguish between the two.

    Can burnout make you sick ?

    Yes, burnout can make you sick. The chronic stress associated with burnout can weaken the immune system, leading to increased susceptibility to illnesses like colds and infections. It can also contribute to physical symptoms such as headaches, digestive issues, and sleep disturbances. Prolonged burnout may exacerbate conditions like hypertension, heart disease, and depression, highlighting the importance of addressing burnout early to maintain overall health.



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