One of the quickest ways to generate calm is to shift your attention to your breath.  A gatha, a short poem, works just for this purpose.
 Put an end to your own discomfort and recite a gatha.

In, Out.

Deep, Slow.

Calm, Ease.

Smile, Release.

Present moment, wonderful moment.


Thich Nhat Hanh

Seeing ourselves as spiritual beings, not separate from others creates gratitude for each and every living being. All the comparisons between ourselves and others have done nothing but delay the peace and serenity that is available to us at   all times.  Remember that hatred, jealously, and resentment do not exist when comparisons and judgments are laid aside.

Today, I choose to extend love and compassion to all living things.

Study people whom you consider to be joyous. If they are hard to find, look to the great living teachers such as the Dalai Lama, or Archbishop Desmond Turu, or great teachers from the past, such as Buddha.  Also observe those who seem to just exist on the planet, or seem joyless or without purpose.  Isn't the difference between these two sets of people their abilitity or inability to be sensitive, to be gentle, to be tender, to be aware, to be mindful of what is exactly in front of them? Notice how the joyous are able to reach out, unguarded and without fear? Whereas the lack of sensitivity deadens us while we are alive, joy brings instant renewal. Walking meditations are an excellent way to tap into the joy of the present moment.


Walking Meditation

Many people find it difficult to sit in meditation for extended periods of time without a lot of chatter in their minds.  Walking meditations is about slowing down and finding the stillness within you.  Finding the joy that lives in the stillness.  Start out slowly at a pace that feels relaxed.  As you walk, exhale long and slowly.  The breath will be drawn naturally back into your body.  As thoughts arise turn your attention back to the full exhale. Choose a quiet neighborhood or park and walk for 15-30 minutes.

Simple Variations on Walking Meditation

Walk with your hands clasped together either in front or behind you.

Walk with particular awareness of each foot as it touches the earth.

Walk with your head slightly bowed.

As you walk, imagine you are leaving a lotus flower on the ground beneath each step.

As you walk, imagine that you are the Buddha or an enlightened being in full awareness.

Walk with a gentle smile on your face.

As you walk, create a rhythm by counting steps as you inhale and exhale.

Commit yourself, beginning now, to reveling the joy of the moment.

We can't prepare for tragedy and loss.  When we turn every opportunity to feel joy into a test drive for despair, we actually diminish our resilience.  Yes, softening into joy is uncomfortable.  Yes, it's scary.  Yes, it's vulnerable.  But every time we allow ourselves to  lean into joy and give in to those moments, we build resilience and we cultivate hope.  The joy becomes part of who we are, and when bad things happen--and they do happen--we are stronger.

                                                                                                    Brene Brown.

Breathing is for mind/body.
Writing is for mind/heart.


You get to choose the quality of your life.

Have a voice!

"You will find your strength within you; in places deep inside that you have not yet dared to visit.  Know that you have all that you need to do all that is good and right in your life today,"

The sense of who we are is bigger than our thoughts.  Come, together we will find an opportunity to grow.  Together we can change a problem to an opportunity.

We can promote change and movement in our relationships by removing the obstacles that we have put there by being afraid.  There are new solutions to old positions and problems.

"Faith is taking the first step.
Even though you don't see the whole staircase."

MLKing