I have experienced that a profound shift in your day can happen by taking one minute or less to focus on something you are grateful for. It works best when you pause immediately upon realizing you can do this. Your gratitude can be anything, for example, maybe you pause and feel gratitude for a light breeze of wind, a recent accomplishment, or a deep inhale and exhale.

This practice resets your mindset AND each time you pause for a moment of gratitude, you reinforce positive thinking. It becomes more automatic each time. Gratitude helps us see the reality of all the good things in our life, and it is said that when we are grateful, we are in our highest vibrational state - ease, peace, happiness.

To kickstart this practice, set an alarm to remind you to practice gratitude daily or associate it with a daily routine (e.g., making lunch, brushing your teeth).

Summer can be full of beautiful moments -- a refreshing dive into cool water, laughter shared around a fire pit, reaching a spectacular view on a hike, logging off on a Friday before vacation starts. When you find yourself in a precious moment, soak it in even more by being aware of yourself in a state of happiness and contentment. Then allow gratitude to enter the moment as well.

All of this helps amplify the good feelings and strengthens your radar for identifying more good moments, so they don't rush by you. Happy Summer!

#summer #meditation #goodmoments #soakitin

In times of world distress, I often turn to the metta meditation. This practice can bring a sense of connection and even transmute some feelings of despair or helplessness into a sense of empowerment and action. It is quick, can be repeated often, and you can adapt it to words that resonate best for you.

Say each of these lines out loud or to yourself:

  • May I be safe, happy, healthy, and free.

  • May [a person you know who is directly impacted by attacks in Ukraine - if you don't know someone personally, choose someone empathetically impacted by the crisis] be safe, happy, healthy, and free.

  • May [a person or group you don't know personally but saw/read about in the news or can imagine for whom you feel empathy - children, families, fighters, first responders, hospital workers, refugees, transportation workers, international aid workers, reporters, Russian protestors, many others. Choose one group and concentrate on them, come back and repeat for another group later.] be safe, happy, healthy, and free.

  • May [a person or group who you see as the transgressors -- Russian political leaders causing the pain. This is the difficult one, so try to think of it as holding up your strong light to the shadows. It also reminds you that you can reach into your own ability to "be the change you want to see in the world" even in the midst of your own anger, grief, outrage, and pain.] be safe, happy, healthy, and free.

  • May all beings on Earth be safe, happy, healthy, and free.

Spend a few moments sitting in quiet between each group and at the end. It is a powerful meditation I encourage you to come back to often.

If you would like to help the Ukrainian people further, there are many hard-working organizations you can support. I recommend this one: Razom.