There are many things you can say about what meditation is. A technique for clearing and calming the mind, a spiritual discipline, a method of stress reduction, a type of prayer, a way of coming into alignment with reality, to name just a few. One way of thinking about meditation that I’ve been contemplating recently is that it is an expression of care. When we sit with ourselves and try to be present in each moment, we are saying, “I care about this moment. I care about how things are in my experience.” Most of the time we are going about the tasks of daily living, completing the items on ou ..read more

After the shelter in place orders came down in March, the committee inside my mind – composed of pretty rational, staid types – joined hands and collectively dove into an abyss. After having been a daily meditator for more than 25 years and having spent those years touting to others the power of mindfulness to help us navigate the challenging moments of life, I decided to run away. Nothing in my life or my practice had prepared me to deal with a lethal pandemic that seemed to have swooped down on my reality like a COVID-shaped meteor heading straight for me. I went through the full gamut of p ..read more

Mindfulness is a very forgiving practice. Whether we lose track of our thoughts during a meditation or forget to notice our body and breathing during our work day or completely fall out of the habit of practicing mindfulness altogether – in any moment, at any time, we can simply begin again. This is especially relevant as we begin a new year. Just as, during the new year’s reflections, we assess how our life has gone over the last 12 months and begin to orient ourselves to the positive changes we wish to make in our lives in the next 12 months – with mindfulness we are always coming back to t ..read more

Acknowledging how things are is a key to reducing stress. When we experience difficulties in our lives, so often our default mode is to say NO, NO, NO! to them. We decide that our difficulties shouldn’t be happening, look for someone to blame (often ourselves or people we dislike), and find any way we can to distract ourselves from our problem. Yet denial only leads to stress and dis-ease. However, when we say YES to our experience, honestly acknowledging what’s here without judging ourselves, our difficulties often lose their power to overwhelm us, and we can start to breathe easier. Often e ..read more

I am in my apartment, cleaning up. I’m feeling rushed, so I lift my tea pot, my lacquered Japanese cup, and my water bottle from a table and begin taking them over to the kitchen sink for washing. Because I’m carrying three things I needed to thread the pinky of my right hand through the eye of the water bottle lid while holding the cup in my palm, and at the same time hold the tea pot in my left hand. Halfway to the kitchen sink, I stop. I notice that my chest has tensed up, that my breathing has become subtly squeezed and uncomfortable. I realize that 1) I am feeling stressed out, and 2) I ..read more

I’m in the dentist’s chair for my semi-annual cleaning. The sound of the dental hygienist’s tool is loud as she moves it into my mouth to start in on my teeth. As the shrieking object is applied to my teeth, a sensation similar to hearing fingernails scratching a blackboard occurs. Then the hygienist moves her tool to those teeth where the nerves are really sensitive. As the tool makes contact with a sensitive spot, I feel my body start to clench even before I feel any unpleasant sensation. A moment later, I do start to feel unpleasant sensations. Little lightning flashes of pain shoot throug ..read more

We tell ourselves stories all the time about the way life is treating us or about the ways we plan on conquering life. Because we’ve been retelling versions of these stories for years, they are extremely compelling. We tend to believe our stories because they have become so familiar. Haven’t you noticed that? There is something comfortable in telling ourselves that the reason we didn’t get that job is the same reason our last relationship broke up or that or we never have enough money. Here are some sample narratives and decide for yourself if any of them seem familiar: I never got the love I ..read more

If you were to do a Strengths, Weaknesses, Opportunities, and Threats analysis of your meditation practice, under “weaknesses” and “threats” you might include five basic challenges that every meditator has to deal with. In fact, failure to deal successfully with these five challenges often leads people to abandon their meditation practice entirely, never to meditate again. It’s important to know that when one of these states arises in your meditation, you aren’t doing anything wrong. You are just a human being experiencing what it means to be alive. Often called hindrances, these challenging ..read more

Perhaps the most fundamental fact of our aliveness is that from the moment of our birth to the moment of our death, we are breathing. Yet strangely enough, we routinely take the breath for granted and forget about it. Our attention instead is gripped by our to-do lists, our racing thoughts of gain and loss, our interactions with the world. Many people I’ve worked with over the years, when describing a stressful situation, cannot recall at all how their breath felt during the event. The fact is, the breath is a vital ally in the practice of mindfulness. Because it is always available, and becau ..read more

Since the presidential election, it seems as though the very idea of truth is under assault. In an ever more volatile and uncertain world, many people choose to live in media bubbles that reflect their biases and the mental habits that keep them in their comfort zones. Resisting complexity, many curate their realities by focusing on certain viewpoints while ignoring others. Fictional news stories take on the status of facts and are weaponized across social media, while actual facts are ignored or labeled false. Across vast swaths of the U.S. population, in fact, expertise is routinely downgra ..read more