Tag Archives: stress

The Importance of Being Still

Aare_fishing
Mindfulness gives you the opportunity to practice being still if you don’t have the time for a contemplative fishing trip.

Although I talk a lot about how to integrate movement and activity with your mindfulness practice (hence the name of this blog), today I feel it is important to highlight the equal utility of cultivating stillness and quiet in your practice. In the midst of the busyness of daily life, physically being still and not moving our bodies generally only happens when it has to: stuck in traffic, waiting at the DMV, or logging hours at our desks. And opportunities to cultivate stillness in our minds happens far, far less often.

Of course, mindfulness does not mean emptying the mind of thought. Instead, when I talk about mental stillness, I refer to the practice of intentionally noticing and being aware of the mind’s activity. Resting in awareness of what is present, rather than all of the myriad other mental gymnastics. It means noticing the pull to make that mental shopping list or write that mental email to your boss or to take a mental inventory of your own failings during the week. When being still, it is possible that we notice the movements in our minds and bodies (like that rumbling stomach, your respiration, that ache in your back) even more than we do in other less mindful moments. This awareness may be unpleasant and there may exist a rather strong pull to slide back into the busyness to avoid these sensations. The practice of being still is quite dynamic and changeable- which seems contradictory!

Making time to be still has many benefits, including that it strengthens your brain’s ability to understand and identify complex experiences. Furthermore, being intentionally still is just plain uncomfortable at times (it’s true!) which is a useful state to explore given that discomfort is something that occurs often throughout any given day. If our bodies become better acquainted with it, we can potentially increase our effectiveness in responding to a discomfort-inducing situation.

So, the next time you feel yourself hurtling along with the velocity of life, take a minute to consider being still. Here’s one exercise to try:

Adopt a posture that you can maintain for a few minutes and settle in to your body. Notice the feeling of contact that your body makes with the objects around it, the floor or the chair or your clothing. Open your awareness to the feeling of being still in your body. Notice that you may feel the desire to move, to scratch an itch, to adjust your weight, to fall asleep… Whatever is present, just take a moment to note the associated sensations. Investigate the sensations of the breath in the body and the movement in the body that occurs with each in-breath and each out-breath. Now, bring your attention to thinking and notice what may be present in your mind. Just as you did with noting sensations in the body, simply observe the habits of the mind that are occurring in this moment of stillness. Continue for a few minutes and notice the quality of ease or dis-ease that may ebb and flow over the duration of this practice. When you conclude the practice, intentionally return to movement with some of this expanded awareness and notice what that rejoining with busyness feels like in the body and the mind.

All practice is useful and as this lovely diagram points out, there is possibility for great variety in our “mindfulness diet.” I hope that you will consider a brief moment of intentional stillness even when life provides us with infinitely more opportunities to avoid sitting with ourselves. Or, perhaps you can take just yourself fishing.

No Place to Land: The Expatriate Experience (Part 2)

Expats have developed strengths that help them to face unexpected difficulties in life
Expats have developed strengths that help them to face unexpected difficulties in life

“Tell me, what is it you plan to do with your one wild and precious life?” –Mary Oliver, 1990 

Life stressors like divorce, health concerns, child educational issues, and caring for aging or sick parents are very difficult no matter the geographical setting. However, when these issues arise for those who are living abroad, they can seem simply insurmountable. I have found that, in general, expatriates are a hardy bunch. They usually feel ready to take on the challenges that living in a non-native country entails. Often they have experience from their childhoods traveling and experiencing different cultures and changing environments. Or they bravely fall in love with someone from a different country and open themselves to the prospect of a multicultural relationship. Sometimes the expat experience beckons to those who are looking for a fresh start and a chance to cast a new die for their lives.

In any case, those who choose this kind of life are usually prepared for the emotional challenges that characterise it. They are not surprised by days that require dealing with language challenges, reaching outside of their comfort zones, and getting lost for hours. But, throw in one or more of the major life stressors mentioned above and these “expat virtues” can be sorely tested.

A client once described to me how living abroad and dealing with a major life stressor left her feeling like she had “no place to land,” that she felt too disconnected from support in her country of origin but also not intimately acquainted enough with support in her adopted country. As a result, she struggled to carry the weight of the stressor by herself, without knowing how to direct the emotional resources she had cultivated through the challenge of living abroad in order to more effectively manage her experience.

Deciding to take the plunge and live outside of your country of origin for an extended period of time is not unlike dealing with a major life stressor. As you consider what life might be like following a major change, it is easy to get caught up in anticipation of the worst-case scenarios or doubt your abilities to manage what might arise as part of this adjustment. However, if this was where the thought process ended, than no one would live abroad. There is a point at which the thinking flips to consideration of all possibilities in a more balanced way. Regardless of how you think about an event, however, there is no certainty about how these thoughts will correlate to the future. So, there is a self-confidence and awareness of an ability to be flexible in the face of the unknown that is necessary in deciding to live abroad.

Once my client could connect to these gained skills and her own quiet strength, she felt more empowered to manage the stressor and was able to develop a plan to deal with it in a way that reflected her values. She came to believe that she could do it, even when there were days when she encountered extreme challenges to this belief. Concurrently, she created a support system that she could turn to for information and empathy. She admitted feeling surprised that increased self-reliance actually helped her to feel better able to seek support, rather than confirming her initial fear that asking others for help would make her reliant upon them. In essence, with hard work and courage, she created a safe place to land for herself.

Although it can certainly be more challenging to deal with major life stressors as an expat, it is not impossible. Those characteristics that often draw people to living life abroad can also be utilized to cope with unexpected difficulties that challenge emotional well-being. The decision to live outside of your country of origin is one that cannot be made without a great deal of courage, hope and belief in your abilities to cope with difficulty. And though we do not get to decide when and how major stressors will arise in life, the same hard-won attributes that help us manage other difficult situations/decisions can be called upon to help us through.

(Image courtesy of smarnad at FreeDigitalPhotos.net)

A Heart in Two Places: The Expatriate Experience (Part I)

The expat experience can be exciting but complicated
The expat experience can be exciting but complicated

As an American, living abroad conjures images of exotic locales and adventure- experiencing sights, sounds and tastes that expand any understanding of how the world works. The expatriate experience can be a marvelous one. The infusion of adventure into everyday life can inspire and challenge. And now, as our global economy expands, more and more people from around the world are taking on the joys and difficulties that comprise expatriate life.

As fabulous as this kind of life experience can be, it is also difficult. It requires adapting to a new culture, establishing a new way of navigating every day difficulties, and managing separation from loved ones at home. Often it entails learning a new language or finding a new job. Of course, these challenges may be part of the appeal of living abroad and the sense of mastery gained by overcoming these obstacles can be very empowering. However, adjustment is a stressful process that can impact health and well-being if there is not consistent and compassionate attention to self-care.

A client recently confided to me that her experience of expat life is complicated by the guilt she feels by being far away from her family of origin. She discussed feeling like her “heart is in two places” and that as much as she feels proud to have established a life for herself in Switzerland, she finds herself feeling paralyzed about future decisions for fear that she might disappoint them.

Another client recounted his deep longing to raise his children in an environment similar to the one in which he grew up, an environment he does not feel like he can access due to his current circumstances living abroad. He reflected on the grief he feels about having to make peace with this reality and his uncertainty about how he will be a parent in a foreign country.

As with most things, the expat experience is not easy to characterize. There are so many variables that influence the adjustment to living abroad and I have found that it is an ever-evolving (almost daily!) experience, one that can feel simultaneously exhilarating and exhausting. It is not unusual to experience difficulties in managing the new challenges that arise when adjusting to living abroad but if you find that the way you are feeling interferes with your mood or with your ability to complete daily tasks (i.e., go to work, maintain hygiene, go out with friends), then it may be a good idea to consult a medical or mental health practitioner for support.  It can be frustrating to find that the life envisioned prior to moving is not the reality but that does not mean that the reality is impossible to manage or enjoy.

For many, life abroad is thrilling from the very first moment. For others, it can take time to settle in and adjust to the many changes. In any case, the courage and hard work required to take this leap into the unknown should be celebrated.

(Image courtesy of Ohmega1982 / FreeDigitalPhotos.net)

Navigating Postpartum Depression and Anxiety as an Expat

Baby_mom

As most parents know, nothing can truly prepare you for what it will be like to bring a child into the world and be charged with raising that tiny, vulnerable creature into adulthood. After reading a dozen books, endlessly questioning my friends with children and buying more baby supplies than anyone could ever need, I thought I was prepared. But, strangely enough, when the nurse put my son in my arms, I couldn’t have felt more unprepared. Somehow, we parents work it out. Our children survive our initially clumsy attempts at diaper changes, feeding and bathing. We navigate the challenges of early parenthood that we could never have anticipated. However, this learning curve is a rocky road, one that leaves many (if not most) feeling overwhelmed, frustrated and perpetually longing for a nap.

Yet, today I write about those parents who feel all of those things but to a degree that is difficult to articulate. Those parents who may, on one hand, feel like what they are experiencing is “normal” adjustment but on the other, suspect their struggle is different from those of their peers, and as such, may be reluctant to voice what they are feeling. It is my hope that this post serves to do a few things:

  • Elucidate differences between the more typical (I want avoid saying “normal” as there really is no such thing) early parenthood experience and symptoms of postpartum depression and anxiety (PPD/A) that might warrant extra attention and treatment
  • Discuss how being an expatratriate might exacerbate early parenthood difficulties
  • Assure any suffering parents that they are not alone- that help exists in the form of effective treatment by a professional or by accessing resources available in our community

Symptoms of PPD/A

Listed below are symptoms that characterize the general experience of postpartum depression/anxiety. Keep in mind that not all of the symptoms might apply or that the symptoms may be somewhat different for you. I provide the list simply to increase general awareness.

For at least two weeks at a time following the birth (or adoption) of a baby, you experience some of the following:

  • Depressed mood (most of the day, almost every day)
  • Inability to find pleasure in the things you normally enjoy
  • Not wanting to eat or overeating
  • Not being able to sleep, not wanting to sleep, or wanting to sleep all the time
  • Feeling physically tired or aching to the point that your level of activity is markedly different from normal
  • Feeling physically wound up so that you feel as if you can’t sit still
  • Lack of energy or fatigue nearly every day
  • Intense feelings of inappropriate or excessive guilt and worthlessness
  • Difficulty concentrating and making decisions
  • Thoughts of harming yourself or someone else
  • Racing thoughts
  • Constant worry
  • Frequent or constant resentment of your partner or child

And most importantly

  • The way you feel consistently interferes with your normal functioning (e.g., decreased socialization, inability to manage responsibilities, decline in hygiene).

The Expat Experience: Feeling Alone in the World

Living in a foreign country far from family and friends can serve to exacerbate feelings of being isolated and alone. There may be fewer sources of support to help you remain balanced and able to care well for yourself in conjunction to you caring well for your baby. There is less access to people who might remind you of your personal resources and help you combat thoughts of worthlessness and hopelessness, people who know how to encourage and praise you when the going gets tough. Not to mention the difficulty involved in simply accessing community resources when you do not speak the native language. Feeling tongue-tied is just one more obstacle to picking up the phone and getting help. Furthermore, expat parents often come to a new country for a work opportunity and having a baby can change or eradicate the existing support network that was provided by simply being at work. Depending on your parental leave situation, all of the sudden, you are out of the office and plunged into life as a mom or dad, which is likely quite different from the work environment.

Just to put things in context, clinical psychologists and other health professionals commonly use a scale called the “Social Readjustment Rating Scale” to measure the degree of stress in a person’s life. To give you a taste, “pregnancy (#12)”, “addition of a new family member (#14)”, “change to a different line of work”, “change in sleeping habits” and “change in working conditions” are among the top 30 most stressful events in life. And this list does not even include “Adapting to a new culture in a different country – far from friends, family, and all that you know”! When a person experiences a certain amount of stressful life events in a year, they are more vulnerable to illnesses. And make no mistake: PPD/A is an illness. It is a condition involving daily suffering from which it can seem like there is no reprieve.

You are not Alone: How to Get Support and Support Yourself

As with any health condition, the best chance you have of it improving is if you take steps aimed at healing. For instance, if you have a cold, you rest, drink fluids and avoid going for a jog in the rain. And just like taking care of a cold, there are treatment options for PPD/A that show excellent efficacy. And the things that work range from intensive psychotherapy paired with medication to the simple implementation of self-care activities that your pre-baby self might have done without thinking. Those self-care activities might include things like exercising regularly, meeting weekly with a friend for coffee and a chat, or ordering take-away food rather than cooking. Doing these things does not make you less of a parent. In fact, taking care of yourself is one of the best things you can do for your child.

When talking to clients, I often refer to the airline safety guidelines requirement that, in the event of an emergency, the adult should put on their own oxygen mask before helping their child put on his. Our children need us to take care of ourselves first because otherwise, we cannot tend to their needs.

It can be unbelievably hard to reach out for help when you have no energy to pick up the phone or feel overwhelmed by cultural differences or believe that you should just grit your teeth and “get through it, it’s normal.” If increasing self-care activities does not diminish the symptoms or if it is just too daunting to embark on these changes alone, it is important to enlist the help of a professional.

To get started, here are some links to online support resources:

To those parents living abroad who are struggling with early parenthood, please know that you are not alone and you are not without hope. There are many parents and professionals who share your experience and who can help you feel more empowered. Enlisting the support of your partner, a compassionate friend, a group of other parents, a medical doctor, a health practitioner or a psychotherapist can transform your experience of parenthood while enriching the relationship you have with yourself and your child.

(Image courtesy of David Castillo Dominici / FreeDigitalPhotos.net)

Mindful Work: 6 Ways to Bring More Intention and Value into Your Work Life

It can be tough to clock in when you are mentally clocked out.
It can be tough to clock in when you are mentally clocked out.

Someone (possibly Woody Allen) once said that “showing up is 80% of life.” Which makes me wonder- what is the other 20% about? Lugging our bodies into the office or to run our household day after day is necessary and the job usually gets done. But, what about beyond that? It makes sense that having our minds show up a bit more at work can increase our effectiveness as well as other aspects of our work experience.

Many of us do not fully enjoy our jobs or some of the tasks required of us as part of our position. Some of us may feel that the company for whom we work promotes ideas or products that run counter to our values.  These discrepancies between behavior (i.e, showing up to do work you don’t enjoy or don’t believe in) and values (i.e, living a healthy life, doing work that benefits those in need, contributing to the greater good) make us feel uncomfortable. The resulting dissonance can make us question ourselves or even impact our mood. However, I want to suggest an alternative way of thinking about this real difficulty.

Even when your professional position or responsibilities do not match some of your more obvious life values, think about the ways in which your work does support your values. For instance, perhaps you value commitment and loyalty which is satisfied when you do your job and assigned tasks to the best of your abilities just because you said you would- even when you’d rather not. Or perhaps you value family and your job helps for you to support that family. Others may value personal growth and even though your job responsibilities themselves do not feel as if they complement this value, perhaps the very act of continuously showing up, doing something difficult and still living a fulfilling, balanced life in spite of it all is a challenge that helps you to grow.

Connecting to what you value and committing to valued action is one way to bring intention and mindfulness to your work life. It provides the opportunity to “clock in” more fully and bring more of yourself to the activities in which you choose to engage. Ultimately, it brings you out of autopilot and into the driver’s seat of your life.

Here are a few other suggestions for bringing more mindfulness into your daily responsibilities, whether you work in the home or outside the home:

1.) Place a “mindfulness bell” in your schedule. This is a routine cue which reminds you to check in with yourself- like every time you start up your computer or walk to the bathroom or make your coffee. And checking in with yourself just means  finding the breath, seeing what is present in thinking/feeling/the body and then proceeding from a more mindful place.

2.) Take yourself out to a mindful lunch. At least once a week, eat lunch quietly and without conversation. Focus on the sensations of eating and the sensory qualities of the food. Choose foods with different textures or temperatures and whenever the mind wanders, just gently bring it back to the meal.

3.) Try “falling awake” after lunch. During that post-meal period of lowest energy, take 15- 20 minutes to settle into the body and feel the sleepiness in your body. Each time you feel yourself falling asleep, explore that feeling and use that as an opportunity to be mindful of these very vivid and surprising sensations.

4.) Walk mindfully throughout the day. If you have time to walk, you have time to walk mindfully. As you walk around the office, tune in to the sensations of walking including the various parts of the feet involved in the movements of walking. When you sit back down, take a moment to notice the feeling of warmth or looseness that may be present in the muscles after moving.

5.) When you get stuck, zoom out. If you find yourself getting stuck in a particular way of thinking or reacting, take a step back. Close your eyes and just notice what kinds of thoughts are present. Notice how big they feel or how quickly they go racing across the movie screen of your mind. Remind yourself that for the moment, you are simply observing your mind and there is nothing else that needs to be done.

6.) Practice mindful listening. When you want to bring more of yourself to a moment, use the voice of a speaker (whether in a meeting or conversation) to anchor you to the present. Just as you might with the breath, notice when your mind has wandered and gently escort your attention back to the voice.

I hope some of these ideas may help you to bring 100% of yourself into your work life and, ultimately, into any moment.

 (Image courtesy of jesadaphorn / FreeDigitalPhotos.net)

Driving while Mindful

Have you ever driven while under the influence of mindfulness?
Have you ever driven while under the influence of mindfulness?

A few people have recently remarked that they feel most mindful during their morning commute.  And these thoughtful admissions have caused me to reflect on what it is about driving to and from work that facilitates mindfulness…

There is the solitude (if you don’t carpool) and the freedom of being in your own space.

There is the routine of it all.

There is the endless forward momentum of the vehicle, an inertia which can often match the cadence and speed of our own thoughts.

There is the inability (unless you are multi-tasking) to impulsively act on any thoughts, in order to remain focused on the road and the task at hand.

There is a requisite heightened awareness to the moment that persists until you pull off the road and as a result, sometimes our vehicles can be environments where emotions are more fully present than in other parts of the day, where distraction is more available.

All of those variables combine to make commuting a surprisingly organic environment in which to practice mindfulness. While driving, you have a chosen point of focus: the road and the complexity entailed in responding immediately and effectively to a particular stimuli. You are intentionally reorienting yourself to this chosen point every time that your attention shifts elsewhere, and likely you do so without judgement. You simply notice you were too caught up in something that was a distraction and bring yourself back into the chosen activity of the moment.

The routine of the weekly commute also makes this an excellent opportunity for placement of a “mindfulness bell,” wherein you are reminded each time you start the car or put on your seatbelt to check in with yourself and with that moment. It can be a cue to come out of automatic pilot and engage fully with that moment, starting a habit that may give your daily routine an infusion of intentionality and well-being.

And for those of us that commute via other forms of transportation, do you find this a good time to practice mindfulness? If you, like me, are surrounded by people busily moving about during your commute, can you still find a connection to your body, your breath, and the moment? I find that it is possible, although more challenging than when inside the personalized interior of my own car. However, now that it has become a habit to be mindful on the metro, I feel out of sorts if I go the trip without practicing- like I would if I did not take my morning shower or skipped breakfast.

Whether you go about your day via train, plane or automobile, why not give a mindful commuting a try? You may find that establishing a regular mindfulness practice is easier  and more accessible than you imagined. Bonne route!

 

Mindful Weekend: Coping Effectively with Distress

This weekend, I invite you to meet distress in a different way. We all know this feeling of distress- good old distress makes himself known in a variety of different ways, whether it be body sensations, thoughts, or emotions. It can be assured that in moments of unease or discomfort or anxiety, distress will very often be along for the ride.

To boil down its definition, distress means “suffering.” We know that pain is inevitable- we will lose loved ones, we will be disappointed, we will encounter difficulties (big and small) around every bend in life. Yet, in spite of this inevitability, suffering itself is not a given. Pain is the natural reaction of the body and the mind to a difficulty. By contrast, suffering involves our reaction to the pain: the story we tell ourselves about how long the pain will last and what it means, our assessment of our resources to deal with the pain, what we think past pain of the same degree could mean for dealing with this current pain, and on and on.

If we could peel away that layer of suffering, we could deal more directly with the pain and respond to it more effectively. But while we are defining vague psychological constructs, what does “effective” really mean?  One definition, or equation if you will, that I think is very illustrative is borrowed from Dialectical Behavior Therapy:

current reality + rules of the universe + values/goals = effectiveness  

All the variables in the above equation are important to factor in when deciding how to respond in a distressing moment. Yes, there are things that you cannot change about the situation and about how the universe works (for example, life is not fair). Even with all those realities in mind, you can bring your values front and center, ultimately choosing to move in a value-driven direction.

Here is an example. Today I found myself in the midst of a little “road rage,” wherein I thought I had the right of way and the other person thought they had the right of way. The other driver rolled his eyes, gesticulating, lowered his window and tried to convince me that he was right. I tried to prove my case (in French- yikes!) but I could see it was going nowhere and drove away. A part of me wanted to stay and try to convince the other driver that I was right. But, the value-driven part of me said, “what do you have to prove? There are more important things to do today than stay to fight a meaningless battle.” The inner core of my distress in that moment was striking fear that I was wrong, that I made a mistake. After getting home and calming down, it was clearer to me that who was right was less important than the fact that no one got hurt and I have more emotional energy for the rest of the day.

Even when distress threatens to overwhelm you, keep moving in the direction of your values
Even when distress bogs you down, you can keep moving in the direction of your values

Distress can feel like a formidable foe. He takes many shapes and forms and often it can feel like he engulfs rational thought.  But this weekend, I hope you can try to meet him in a new way. Get to know him and he will lose his power. I believe it will then be easier for you to connect to your values and to move back in the direction of the things that matter most to you in your life.

So, when you encounter a distressing moment this weekend, ask yourself: What does distress feel like? Can you notice the thoughts and body sensations that correspond with it? How are you pulled to manage distress? Is it effective?  Does it serve you and your values in the long-run? If not, is there something else you can try?

Mindful Weekend: Sensations

Why not bask in the sun during your practice this weekend?
Why not bask in the sun during your practice this weekend?

This weekend, I invite you to play with mindfulness to sensation. In a nutshell, this process involves investigation of a sensation (pleasant or unpleasant) as if you’ve never encountered it before. It is a great opportunity to use beginner’s mind to approach an experience as if it is novel. Once you bring your attention fully to the sensation, try using the sensory qualities as your present-moment anchor.  You may even find that mentally labeling aspects of the sensation is useful; breaking it down into basic sensory terms as you connect with the experience.

Here are some ideas for you to explore with your five senses.

Touch:

Stroking your cat or dog’s fur

Folding towels

Washing your hands

Holding a cup of coffee or tea

The breeze on your skin

Smell:

Household cleaning products

Fresh laundry

The outdoors

Incense

Taste:

Something crunchy

Something spicy or sour

Something minty

Sound:

Soft or loud music

Ambient noise

Water

Laughter

Sight:

A candle’s flame

Different colors of pens or paper

Bubbles

Shadows

Not only is this practice an interesting way to explore more fully the sensations that surround us, it is also useful for self-soothing when overwhelmed by distress. Psychologist Marsha Linehan, developer of Dialectical Behavior Therapy, suggests that seeking out sensations (especially pleasurable sensations) and experiencing them more fully in this way can be useful in managing emotional crisis.

If you’d like, let me know what you try or what other ideas I should add to this list. Wishing you a wonderful and mindful weekend.

Slowing Down

The Grand Canyon did not form overnight
Slow but concerted effort can create incredible change- in a landscape or in human behavior

The other day, I was late for work. I missed the metro and here in Switzerland, when you miss your first mode of transportation, you can be sure that you will also miss your connection. So, there was nothing to do but wait for the next metro and catch the next train to Lausanne.

Knowing that you will be late is an uncomfortable feeling. For me, there is a simultaneous rush of anxiety and irritation and helplessness that sets my heart pounding and shortens my breath. It is safe to say that I find this experience extremely aversive and do what I can to avoid it. But then I remembered something that I say so often in my practice: When you feel the impulse to avoid, try approaching instead.

And so, I relaxed my body, brought my focus to the breath and then watched the anxious thoughts flooding through my mind. By slowing down and intentionally investigating my internal experience, I found that I could step back a bit, remind myself that even though my thoughts felt like facts, they likely were not. I could bring in a different “voice” to counter these anxious thoughts: If I came to work 15 minutes late, I would still have enough time to prepare for my first client and even if I didn’t have enough time, I have enough experience to be able to manage just fine.

Once the wave of “lateness distress” peaked, I decided to see if I could enjoy this small gift of time I had unintentionally received. I channeled my first mindfulness teacher, Dr. Andy Moore at the University of Wisconsin, who once told us that “If you’re late, you’re late. There is no amount of thinking or worrying that will get you there any faster.” It was so nice to be able to stroll to my connecting train, observing the rush of the morning commute. I listened to the street musicians in the terminal. I stood in a sunny spot on the platform. Honestly, I enjoyed myself!

And three days later, I remember those pleasant moments more than I remember the stress. Even though I do not intend to try and be late in the future, I do feel more empowered to manage this experience when it inevitably happens again. Research indicates that it does not take major changes to routine or behavior to form new habits, it just takes brief but repeated moments of intentionally trying something different. This post is headed by a photograph of the Grand Canyon because I think it is a nice metaphor for what can be created as a result of slow but sustained effort. Turning toward difficulty with kindness and self-compassion can become more routine and automatic with the help of gentle intention practiced over time.

For me, slowing down is a habit I hope to cultivate- even in the face of difficulty and unease. And how about for you? What ways of thinking or behaving would you like to deepen in your life?