I always say if there’s anything we’re assured of in life besides death and taxes, it’s stress and pain. While that may seem like a doomsday statement, if you look at it again, it’s actually quite freeing. If you know stress and pain are inevitable, then you can learn how to be grateful for the good when it’s here and be graceful when the stress and pain arrives.
Here’s a short passage from Mindfulness Meditations for the Anxious Traveler: Quick Exercises to Calm Your Mind that gives voice to this.
“It is what it is, while it is. Nothing lasts forever. Difficulties will pass and so will the wonders; tune in to the preciousness of life.
Bring this awareness into the moments of your day, tuning in to what really matters.”
Life is so precious.
How can we get better and better at setting aside the trivial mind traps that keep us stuck and drag us down into states of anxiety and depression?
Believe it or not, five years ago starting a blog called Mindfulness and Psychotherapy seemed like a risky venture. At the time, some people I mentioned it to said, “Well, there are a whole lot of blogs that come and go within a year.” The integration of mindfulness, compassion and neuroscience as a therapy in our daily lives has now become key to millions of people. Through posts and interviews we’ve looked into practical applications for stress, anxiety, depression, addiction, trauma, grief, happiness, joy, self-compassion, forgiveness, relationships, business, medicine, technology, politics and so much more.
Since the inception of this blog we’ve seen the publications of A Mindfulness-Based Stress Reduction Workbook, The Now Effect and Mindfulness Meditations for the Anxious Traveler. It has been incredibly rewarding to share these years with you and I wanted to thank you all deeply for all your interactions, they have been a source of living wisdom for me and the other readers to benefit from.
Now, here are my Top 10 Favorite Posts from 2013:
Once in a while a moment occurs in your life that causes your jaw to drop open in awe. Recently, my wife, Stefanie Goldstein, PhD and I were at Denim N’ Dirt Ranch in Santa Clarita, California giving a workshop on mindfulness for equine-assisted psychotherapists. The premise of the workshop was to teach how mindfulness and self-compassion enhanced presence for the therapists and ultimately made them more effective at the work they did with their clients. But what happened was completely unexpected and I might even borrow a word from one of the participants, “magical.”
We were all sitting in a circle in the horse ring, here’s a picture of me talking and my impromptu horse assistant “Jazz” encouraging me.
Today I’m going to keep it short and give you something to immediately put into practice to feel a sense of personal control and freedom in your life.
First, a story:
I was driving on the way to my office this morning and noticed a number of occurrences where my attention was brought to my phone. It was as if my brain and body were hijacked and pulled me in that direction. In an instant there was a feeling of tightening in the chest and my breathing became a bit shallower. I decided to just be aware of this for the duration of the drive and noticed it a few more times. Each time I would note it and redirect my attention to the road ahead of me. Each time I did that my body relaxed. I decided in that moment that the diagnosis of ADHD nation is incorrect; we have now become an Obsessive Compulsive Nation (OCN).
But even this has an upside…
Since Jon Kabat-Zinn appeared on Bill Moyers in 1993, research on the applications of mindfulness has soared exponentially. If you’ve been following this blog you’re highly aware of that already. His Mindfulness-Based Stress Reduction (MBSR) program has splintered off into Mindfulness-Based Cognitive Therapy (MBCT) for depressive relapse, Mindfulness-Based Relapse Prevention (MBRP) for addiction, Mindfulness-Based Childbirth and Parenting (MBCP), MB-EAT for eating disorders and many more.
After the research became clear, corporations starting coming out of the woodwork interested in the applications of mindfulness for stress, productivity and reducing healthcare costs. Every year now it seems that Google, Facebook, Intel, Twitter and many more take part in the Wisdom 2.0 conferences, curious about how to integrate this into their work environments. Emindful.com has a 12-week live online program that has clear evidence of reducing stress in the workplace, increasing productivity and reducing healthcare costs. Mindful Schools, CALM for Teens, among others are bringing it into the school systems and now Apps for the various Smartphones are abundant.
But you know something has hit mainstream when Hollywood takes notice. In a new film by Paul Harrison, appropriately titled “The Mindfulness Movie,” we see leaders come together such as Rick Hanson, Dan Siegel, Mark Williams, Dan Millman, Kristin Neff, Jeffrey Schwartz, and so many others (including myself) to weave together important mindful insights about what it means to us and where it is all going.
Here’s a short clip to see what I mean:
Smiling is something almost all of us could do a bit more often. Past science shows that smiling – especially the kind of smile that involves the muscles around the eyes – creates a specific type of brain activation that’s connected to being in a happy mood. More recent research shows that even adopting this kind of smile, known as a “Duchenne smile” leads to lower heart rate levels and quicker recovery from stressful activities. Resilience and positive brain activity are maybe good reasons to grin a bit more in our lives, but there’s even a better reason.
The following video will show you exactly what that is.
Over 10 years ago I had a realization that we walk through life often times unaware of all the sacred moments that are there. I was curious whether we could become more aware of these moments as they were happening and also were they possible to cultivate? After conducting a national research study I found that not only can we train ourselves to be more aware of them and we can also cultivate meaningful moments. Not only that it’s associated with stress reduction and increased well-being, but all the interviews pointed to a common theme of feeling more connected to life.
What is sacred in life is right in front of us and we often time don’t realize it until it’s passed. We’re “too busy” in our own heads to see it.
Now I’m going to share it with you.
Yes, you know it, I know it, the holidays are coming up. With the holidays comes travel and when there are a lot of people traveling for most of us that’s stressful. It doesn’t matter whether it’s traveling via trains, planes or automobiles we could all use a little help in making this world a better place to move around in. What’s something we can all do that not only reduces travel stress, but also makes the world a better place?
It’s all about learning how to be the “Ambassador of Compassion” and here’s how you do it:
No matter how much we talk about it, read about it, or study it, putting a mindfulness practice into practice can be challenging. But what are we to do? Science continues to reveal that an active practice has important health benefits, relational benefits and even corporate benefits (increased productivity and reduced healthcare costs). Sometimes all we need is a simple road map to get us started or restarted if it’s been some time since we practiced.
Here are 5 essential elements to creating a mindfulness meditation practice in daily life.
Throughout the last number of years mindfulness, the practice of cultivating awareness, has gone mainstream into all kinds of sectors and ages of life. Researchers have a seemingly unending amount of data at this point to its efficacy for health and well-being. For many it’s a kind of feel-good aspirational practice to be connected to or identified with. However, the reality is, it’s completely useless unless it’s actually practiced in daily life.
We can all write and read blog after blog, book after book or go hear speaker after speaker, but until we actually implement this into our lives, it’s fairly useless. Not much changes unless we put something into practice.
Take gratitude for example.
It’s become such a cliché to say, “be grateful” that many people roll their eyes when they hear this. But when’s the last time those same people practiced a gratitude ritual in their