Blog

On this page you will find articles, free audio and video, and other resources that may give you tips on working toward healing and growth. Whether you struggle with stress, anxiety, depression, trauma, or addictive behaviors, no matter the struggles you come here with, this is a place for you to get some tips to support you.


A 7 Step Meditation to Start Your (Earth) Day!

We’re wired to take things for granted and this earth that sustains and supports us all is no exception.

It’s quite wonderful that we have a day to celebrate the earth and at the same time it would be even more wonderful if we could wake up with that awareness every day. The implicit connection and gratitude associated with it are associated with resiliency and well-being.

Drop your shoulders, settle in, here is a meditation for the Earth… enjoy!

7 Step Meditation to Start Your (Earth) Day

  1. First, start off by sitting in a comfortable position, close your eyes, and take a few deep breaths.
  2. Consider what the world needs more of – More kindness, reverence for nature, protecting life on this planet, thriving wildlife and rainforests that continue to produce beauty for our eyes and oxygen to survive.
  3. Consider what the world needs less of – Global stress, human disconnection, over consumption, over fishing, world hunger, maybe pollution.
  4. Sense your connection to this planet – Remember you were born on this planet and it is this very planet that sustains you. and how you will eventually be released back to the earth.
  5. Continue Reading →


Cutting Through the “Mindful Noise” – The Next Wave of Mindfulness is Here

In 2010, when A Mindfulness-Based Stress Reduction Workbook was about to be published I stepped into my publisher and right there on the wall were printouts of dozens of covers for all the new mindfulness books coming out in the next year. In that moment I said, “Oh no, mindfulness is going to get watered down and people are going to get turned off to it.”

Well, that didn’t happen, but something else has…

The Current Mindful Wave – Shallow Waters are Noisy

Science and technology have brought on the dawn of delivering mindfulness in a million different ways. The options are endless at this point, you can access mindful learning through a variety of apps at your finger tips, you can pick through various meditations or find an ever expanding list of self-paced pre-recorded courses online, you can find it live online and if you’re lucky you can find a local group to access in-person. You can learn it in businesses, schools, healthcare companies, Buddhist centers and in secular meditation studios popping up all over the country.

In many ways this is so incredible,  but in the process it seems like the stage of mindfulness has reached a point there’s a lot of “mindful noise” out there that has the potential of making it difficult to decipher what the practice is anymore, who is credible and where to start or continue.

For example, learning mindfulness is not just about sitting down and practicing mindfulness. There are other important factors to weave in to optimize the integration of the practice in daily life. One example is the essential need to take the time and space to learn how to create calm and stability in our minds in preparation to settling into many of the practices that are just being offered through most apps and programs out there. It’s like telling someone to get on an untamed horse and just ride. This usually doesn’t go well.

As a result, many people have difficulty truly realizing the fruits of the practice in any enduring way for themselves and in relationships.

The Next Mindful Wave – Still Waters Run Deep

Continue Reading →


Stop the Glorification of Busy and Give Yourself Permission to Be Happy

It’s as if someone from the outside has decided to play a cruel joke on a large segment of humanity. From the outside looking in they’re saying, “Let’s turn up the dial and increase the speed of life for these humans and see how much they can take before they naturally combust.”

We’ve fallen into a trance of sorts where there’s some warped shared understanding that to be busy means we are productive members of society, needed and important. This is supposed to then make us feel good, but at  the end of the day it comes with a terrible expense – increased stress, anxiety, depression, cellular inflammation and less time, value for play and taking care of ourselves.

The reality is, if we want to increase the general well-being of our culture we need to stop the glorification of busy. Can we begin to accept that it’s also okay to lead a calmer and more joyful life?

Can we practice and learn to see others who are doing this, taking time for themselves, playing and finding enjoyment in life and rather than meeting them with judgment, practice seeing their joy and being happy for their happiness?

Ask yourself, what would the days, weeks and months ahead be like if there were more people who were encouraging of and genuinely happy for the good moments you experience in life? How would that make you  feel? And how would it make you feel if you felt genuinely happy for Continue Reading →


Have a Worry? This Can Shrink It (At Least for Now)

Mark Twain once said, “I’ve had a lot of worries in my life, most of which never happened.”

But what if we had a way to shrink those worries in just one minute?

You likely have the worry in this moment and I’m going to point you to something that can help alleviate it for now.

You are going to put your stressful thought in a star…

Then just relax your body and watch it drift away…

You’ll breathe in…

Then breathe out…

You’ll start to understand that you’re like is okay and that sense the reality of this thought in the grand scheme of things.

This is called Pixel Thoughts, give it 60 seconds and see what you notice.

Continue Reading →


Before You Speak Let These Words Pass…

We’ve all experienced it. It’s the moment we say something and as the last syllables leave our lips our brain has figured out we put our foot in our mouths and reaches to take them back, but it’s too late. The fact is we often time don’t think before we speak. Our words become actions and actions become consequences. Unfortunately the consequences land us in relationship problems, a blown business deal, or just the general reinforcement of unhealthy mind traps. But what if I told you there’s a way to fix this.

Just consider, what would the days, weeks and months ahead look like if before we all spoke we considered three questions:

  • Is it true?
  • Is it necessary?
  • Is it kind?

These a questions that one might say are inspired by the world’s wisdom traditions and have great relevance to our relationships in our families, friendships, business, and education today.

In this emerging world where we’re quick to fire off texts, tweets, Snapchats and Facebook messages, it might be more important than ever to Continue Reading →