• Mindful People May Be More Willing to Forgive

    We all make mistakes. When it comes to our closest relationships, this can lead to hurt, anger, disappointment and even resentment. Forgiveness, or the ability to let go of hard feelings toward another person, is key to sustaining healthy relationships. To forgive we need to pause and see the situation from the other person’s point of view. This may be easier said than done when we feel slighted. Can mindfulness help?What the Research Says About Mindfulness and Forgiveness
    Scientists at Ra
  • Five Steps to Worrying Less

    We’ve all heard the saying that in life there are ups and down and there is the classic eastern saying that life is filled with 10,000 joys and 10,000 sorrows. With this there’s the wisdom that all things come and go, but the brain has a funny way of amplifying the sorrows and minimizing the joys for good evolutionary reasons. Whenever the brain perceived something as “bad” it starts to worry about it. But often times there is no real utility to the worry, it only serves
  • Seven Questions To Ask Yourself If You Want to Thrive

    Our framing of a situation can either open up or shut down our ability to meet it effectively.
    Let’s try an experiment. Ask yourself the following questions:  
    “How can I prove I’m right?”“How did I get stuck with these idiots?”“Who’s to blame here?”“How can I lose?” (…and what can I do to protect myself?)What do you experience when you read these questions?  What does your body feel like? Light? Heavy? Open? Cons
  • Seven Ways to Develop Your Sense of Agency

    Leslie and Josh came to therapy to talk about their son’s problems in school. But it soon became apparent that they had a different problem altogether—one common to working parents.Their daily routine included a dizzying array of activities and responsibilities that kept them constantly stressed. Getting their kids out the door to school was an ordeal, involving much haranguing and eating on the run. After working long hours, they arrived home to a laundry list of other duties. Const
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  • How to Develop Your Sense of Agency

    Leslie and Josh came to therapy to talk about their son’s problems in school. But it soon became apparent that they had a different problem altogether—one common to working parents.Their daily routine included a dizzying array of activities and responsibilities that kept them constantly stressed. Getting their kids out the door to school was an ordeal, involving much haranguing and eating on the run. After working long hours, they arrived home to a laundry list of other duties. Const
  • Are Your Habits Making You Stressed?

    You go to work, eat a bagel at your desk, and send four emails while on hold with your doctor’s office. You are a master of multitasking. You reward yourself by making a quick Facebook update, #hustle.  
    Sound familiar? Dan Pontefract, author and former chief executive at Telus, says being busy has become a habit many of us pride ourselves on—and that’s not a good thing.
    “We are ultimately working on the next thing while we’re doing the current thing at the sam
  • Three Research-Backed Benefits to Mindfulness at Work

    Research says mindfulness works for individuals. But does it work in the bottom-line-driven workplace, or is it just a frivolous feel-good program?This is the question tackled in a growing number of studies. Here are three benefits to mindfulness on the job.1. Mindfulness can build self-confidence in leadersA.D. Amar and colleagues at the University of Westminster measured the self-perception of leadership skills among a sample of senior managers in the London area—and then put them throug
  • Three Research-Backed Benefits of Mindfulness at Work

    Research says mindfulness works for individuals. But does it work in the bottom-line-driven workplace, or is it just a frivolous feel-good program?This is the question tackled in a growing number of studies. Here are three benefits to mindfulness on the job.1. Mindfulness can build self-confidence in leadersA.D. Amar and colleagues at the University of Westminster measured the self-perception of leadership skills among a sample of senior managers in the London area—and then put them throug
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  • How Can Mindfulness Support Teen Mental Health

    Support for teen mental health MBSR has been widely studied and accepted as conferring important benefits to adults struggling with anxiety and depression. Less is known about its effect on teens with the same conditions. This controlled trial was conducted at an intensive residential mental health treatment program for adolescents over eight weeks. The teens, average age 14, were split into two groups, with one group receiving standard residential care, and the other receiving standard car
  • How Mindfulness Helps You Shed Your Masks

    Charles Hargobind knows the Mindfulness Ambassador Program he leads from both sides of the desk. In his work with Mindfulness Without Borders, he’s tasked with leading high school seniors through the twelve-week mindfulness training program, from introducing basic meditation practices, to learning techniques for navigating challenging emotions, to recognizing and understanding their internal narratives.Hargobind sees the program working. “Week one they’re all hunched over, mayb
  • Take Back Your Time

    Right now, I can feel the tight squeeze of stress in my stomach. This morning, I got a call from a close friend needing support, which prevented me from starting this article. At any moment, I expect one of my coworkers to email me asking for help with a last-minute assignment. And I’m set to leave my desk early for a dentist appointment, after which I’ll rush home to cook a late dinner.I’m under time pressure—and I know I’m not alone. If you’re a woman, or a
  • How to Heal from Heartache

    Since the doomed days of Romeo and Juliet, our society has been inundated with books, movies and songs about longing, heartbreak, and lost love. But in this video from School of Life, Alain de Botton explains how romanticizing that kind of narrative may prevent us from seeking out the love we truly deserve.  “This sort of unrequited passion – so often celebrated in literature and society more generally – may sound generous and in that sense loving, but a devotion to an unr
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  • When Meditation Meets Deep, Collective Human Values

    Mindfulness training can make a big difference in basic mental health, but at a certain point, people want to go deeper, and cultivate positive values. Do these values emerge automatically from mindfulness practice, or do we need to explicitly explore them and cultivate them? It’s an important question, because in these perilous times, humankind needs strong, shared core values.After ten years of teaching Mindfulness-Based Programs, I continue to be blown away by the potential of mindfulne
  • The Mindful Politician: Why Tim Ryan is Promoting Mindfulness in Washington

    Barry Boyce: How has mindfulness informed your recent experience in Washington? Has your mindfulness practice made a difference during this interesting period?Rep. Tim Ryan: Oh, it’s been more essential than ever because Washington has been more chaotic than ever, with more frequent bouts of insanity than normal. So, mindfulness practice has really kept me engaged and prevented me from getting burned out and allowed me to still enjoy the work. Not every single part of it, of course, but ov
  • Introduction to Mindfulness Meditation with Barry Boyce

    Barry Boyce is Editor-in-Chief of Mindful and Mindful.org.
    He has been practicing mindfulness since 1972 and teaching it since 1980, leading seminars, retreats, and leadership programs.
    Boyce the editor of the anthology The Mindfulness Revolution: Leading Psychologists, Scientists, Artists, and Meditation Teachers on the Power of Mindfulness in Daily Life.Barry is also co-author of The Rules of Victory, a commentary on the strategic principles that underlie Sun Tzu’s Art of
  • Tap Into the Power of Letting Go

    We’re going to continue on our mindful movement path this session by practicing letting go and allowing. So how do we do that? Well, physically, we’ll focus on forward bending. This is how we’re going to create the physical sensation of letting go: allowing our body to just be heavy, to really drop into the floor.As we’ve been exploring over the past three sessions, our mind follows our body. When our body is in a state of agitation, so is our mind. When our body is tense
  • Open Your Mind and Your Body

    This session we’re going to move mindfully and explore the feelings of joy and being uplifted. The way we do that is through extending our body through back bending.
    As we’ve been learning during the past two sessions, our mind often reflects what’s happening in our body and nervous system. You may have noticed when your body feels energized, your mind feels more energized. Everything is connected. So, similarly, when our body feels tense or small or closed, our mind may feel m
  • Stabilize Your Body and Mind

    Our intention with this balancing practice is to stabilize both physically and mentally, but also to become more agile in both our mind and body.We can work on a lot of this with just one move: standing on one leg. Amazing, right? The National Institute of Aging recommends that we have some type of balance or stability training in our lives. That’s because it not only helps us improve our memory, it helps us expand our awareness of our body in space. That awareness is called spatial cognit
  • Tune Into Your Body with Cara Bradley (Subscription)

    Cara Bradley, a best-selling author of On The Verge: Wake Up, Show Up, and Shine, is a former pro skater and the founder of Verge Body-Mind Center in Philadelphia.
    As a speaker and body-mind expert, Cara teaches executives and athletes how to live in flow using strategies integrating movement, breath, and mindfulness training to optimize wellbeing and performance.
    Tune Into Your Bodywith Cara Bradley In this 4-part mini-course, you’ll celebrate your physicality in a way that’s s
  • Make Movement Mindful

    We’re going to use our body as a tool for mindfulness practice—as an anchor for our attention.I call this practice “feel your rhythm,” and the intention is threefold: to stabilize our body and mind, to synchronize our breath and movement, and to energize all over. What we’re aiming for is physical, emotional, and mental well-being.When our body is calm, our mind grows calm. And when our body feels stable and steady, our mind is invited to go there, too. In fact, in
  • Tame Your Feelings of Anxiety

    After last session’s practice, perhaps you discovered some things about your relationship with your phone—maybe some of the triggers that move you to pick it up and engage with it? And conveniently, those powerful little devices have a few triggers built right in! Maybe you noticed that you pick up your phone right away when you hear that a text or an email has arrived. Or maybe you resist reacting that way, but in that pause you notice your brain looping around, wondering who the me
  • Unhook From Your Phone Addiction

    Last session we dug into our habit loops around food. Was there anything you learned about craving that you didn’t notice before? What did you notice about that ice crea (or French fries or double caramel latte) and the momentary relief it brings? What makes you reach for it in the first place? What drives you to have more than one? Even if you didn’t notice anything in particular, chances are, you are more familiar with your mind. And perhaps you’ve even begun to understand on
  • Rewire Your Food Cravings and Triggers

    Last session we learned how to map the mechanics of our habit loops. This session, we’re using those skills to look specifically at any habits we’ve formed around food and eating.As a recap: our brains learn through a process that has three components: trigger, behavior, reward. There’s a trigger (perhaps stress) that moves you to behave in a certain way (maybe leaving your desk at work and going out for a cigarette); and there’s a result or reward (having that cigarette
  • Hack Your Brain’s Habit Loops

    We’re going to be exploring how our minds work and how to work with our minds.We form habits in a very specific way, which is great news. It means this is a system that can be observed, examined, and even altered. But first we need to understand how it all works.In these four sessions, we’ll begin by learning how a habit gets formed in the mind and body. We’ll get more concrete in the second session, exploring habits that are formed around eating. Then, in the third session, we
  • Train Your Brain to Break Bad Habits with Judson Brewer (Subscription)

    Judson Brewer MD, Ph.D. is a thought leader in the field of habit change and the “science of self-mastery.” His career combines over 20 years of experience with mindfulness training with scientific research.
    A professor and researcher at the Mindfulness Center at Brown University, he is the author of The Craving Mind, and creator of clinically proven app-based trainings to help people with emotional eating and anxiety
    Train Your Brain to Break Bad Habitswith Judson BrewerIn this 4-pa
  • Three Signs Your Attention Just Got Hacked

    Have you noticed? There is a war being waged for your attention. In the so-called “Attention Economy” your attention is now someone else’s precious (and monetizable) commodity. The more you scroll, click and “like” information, the more your data can be packaged and sold. Because you only have so much attention to give, systems have evolved to capture and keep your attention as long as possible. Another word for this is “seduction.” The best seductions a
  • How to Gradually Introduce Kids to the Idea of Forgiveness

    This past weekend, my preschooler’s neighborhood buddies didn’t want to play frisbee with him. Despite his insistence, they left him to go play with his soccer ball—and, unsurprisingly, he was fuming.Although my son didn’t stay mad for long, kids, like adults, can hold on to intense anger when they feel wronged. At its most extreme, this anger can lead young people to ruminate about betrayal and seek revenge through acts like physical aggression that can devastate familie
  • Guided practices from Mindful’s special edition: Your Guide to Difficult Emotions

    1) Be an ExplorerWhen you approach
    difficult feelings with curiosity, you lessen their power over you. Mental HealthTame Feelings of Shame with this 10-Minute Practice  Exploring difficult emotions and experiences may be the key to loosening their hold over us. Try this 10-minute mindfulness practice from Patricia Rockman, MD.Read More Patricia RockmanSeptember 7, 2017
    2) A Meditation for Opening the HeartConnecting to a
    deeper well of love and compassion helps shift difficult emotions
  • To Lead with Excellence, Add Purposeful Pauses to Your Work Day

    In a culture that increasingly asks you to move faster and do more to be effective, the idea that what you actually need to do is stop seems crazy. Now, I don’t mean to stop for the sake of stopping. What I am talking about is the need to train yourself to take a pause (I call them Purposeful Pauses). When you begin to routinely take a few moments to intentionally stop, you can begin to notice when you are living your life on autopilot. And, you can begin to notice when you are, in fact, n
  • The Best Science-Backed Mindfulness Practices for Stress

    Mindfulness meditation has long been touted as a way to reduce stress and pain. More recently, it also has gained traction as a tool to improve our relationships, helping us to be more kind and less biased and angry when we regularly practice it.Yet when we talk about mindful meditation, often we are thinking about a combination of practices. These might include breath awareness—focusing on your breath and letting thoughts and feelings pass by withou
  • Why Your Brain Loves Kindness

    If you’re familiar to meditation, then you’ve probably tried a basic loving-kindness practice. It involves bringing to mind someone you love, and wishing that they are safe, well, and happy—either out loud or to yourself. The practice continues by extending these well wishes outward to those around you: maybe a more neutral party, or even a difficult person in your life.Repeating these phrases feels good in the moment, but they can also have long-term effects on our brains that
  • Meditating on the Beauty and the Devastation of our Natural World

    As I sit by the ocean, I can revel in the silky surface of the water, the light catching the crest of waves, and be mesmerized by its restless beauty and vast power. Yet I also can’t help thinking of the creatures that lie within it: the diminishing shoals of tuna and dwindling populations of porpoises.Whenever my heart feels torn in this way, I remember that where we habitually place our heart and mind becomes our natural inclination. What we focus on determines to some degree our sense o
  • A Meditation on Observing Thoughts, Non-Judgmentally

      A Guided Meditation on Observing Thoughts 20:22
    Take a few moments to settle into feeling the body as a whole, sitting and breathing, or lying down and breathing, riding the waves of the breath moment by moment, resting in awareness. An awareness that features the entirety of the body scape and the breath scape as they express themselves, moment by moment. Life unfolding here and now in the body, in awareness. And when you’re ready, if you care to, letting go of the breath and the b
  • Five Ways to Practice Mindfulness When You’re Busy

    There are days when life just doesn’t make it easy to stop and take time for a longer period of meditation. But why let that stop you from injecting mindfulness into your life in small does throughout the day? Being mindful throughout the day isn’t about doing everything as if you were handling a delicate porcelain vase. It’s more about taking short breaks from the momentum of persistent thoughts that can lead to needless stress.
    Here are five suggestions for quick doses of ref
  • Why Compassion Leads to Greater Success at Work

    Have you ever seen compassion listed as a required skill in a job description? Likely not, because most workplaces don’t consider compassion a skill—let alone a desired attribute of employees. What does it mean to be compassionate at work? It can be as simple as assuming others have good intentions even when a situation (for whatever reason) doesn’t go as planned, rather than defaulting to blame or confrontation. Despite the many tensions and errors that often arise at work, mo
  • The Missing Wellness Ingredient is Community

    Fifteen years ago, the idea of a doctor recommending meditation to a patient was unheard of.  Now, – it’s not uncommon, and mindfulness is one of the fastest growing health trends in the U.S.; we have come a long way!However, even with the increase in mindfulness practice and mental health awareness, the diseases of despair (suicide, substance misuse, alcohol-related disease), and the many stress-mediated chronic diseases (heart disease, high blood pressure, depression) are on t
  • How to Cultivate Meaning and Well-Being Through Simple, Everyday Actions

    Psychiatrist and Holocaust survivor Viktor Frankl suggested that the search for meaning is the primary motivation in human beings. It is an essential part of our existence, from young children asking “why” questions to make sense of the world to adults seeking more meaning at work or amid a midlife crisis.Throughout history and across cultures, other social scientists, philosophers, religious scholars, poets, and laypeople alike have grappled with the all-important issue of meaning.
  • What To Do When Worry Keeps You Awake

    We may have outgrown our fear of monsters hiding under the bed, but nighttime anxiety continues to keep many of us awake long past lights out. According to the American Psychological Association, 43 percent of Americans say stress has caused them to lie awake at night at least once a month. So is there a way we calm our anxious minds, and get to sleep more quickly?That’s a question Jared Minkel, assistant professor and director of the adult behavioral sleep medicine program at Brown Univer
  • How A Grounded Pilot Used Meditation to Fly Again

    Carl Eisen was at the height of his career in the fall of 2007. An Airbus A300 captain in his mid-forties, he was confident and assured, with more than 10,000 hours of experience in the cockpit. His profession required calm, unflappable, singular focus, and Eisen was proud of his ability to perform complicated maneuvers under extreme stress.Then he bought his wife a new horse trailer.“I was towing it with my truck to have electric brakes installed,” he remembers, “and as I was
  • Anxious? Three Ways to Get Out of Panic Mode

    Anxiety disorders adversely affect the lives of about 40 million Americans. They are plagued by insecurity, dread, persistent stress, and irrational fears. Noted essayist and author Barbara Graham reveals her personal story of a lifelong struggle with high anxiety, and details her expansive search for relief and peace of mind.
    It’s midnight and I’m convinced I’ll be dead of a brain tumor by first light.How I even know about brain tumors is a mystery. I’m six years old and
  • A Body Scan Meditation to Help You Sleep

    A good night’s sleep can have a significant impact on our health—helping us feel more energized, less stressed, and able to perform better mentally. Unfortunately, many people struggle to get a full night’s sleep, with only 47 percent of Americans reporting they feel well-rested during the work week.If you’re the kind of person who finds themselves wide awake at 3 a.m. contemplating the shadows on their ceiling, practicing mindfulness may offer the secret to sleeping bett
  • Loving People As They Are

    A friend once told me about repeated fights he had with his wife early on in their marriage. Much of their conflict centered on how to have dinner. He liked to eat hurriedly, standing up in the kitchen, getting it over with as quickly as possible. She liked to set the table elegantly, sit down, and eat leisurely, together. Many nights they fought instead of eating. Finally, they sought the help of a marriage counselor.As they examined the layers of meaning hidden in the simple and familiar word
  • Teens Win When Parents Practice Mindfulness

    Raising children is the ultimate mindfulness practice. And now researchers are trying to figure out whether mindful parenting may affect teen behavior. A recent study looked at if mindfulness instruction might lead to changes in parenting strategies, parent-teen relationships, and problem behaviors like aggression.Researchers had a group of parents participate in the Mindfulness-Enhanced Strengthening Families Program as part of a longitudinal, randomized-controlled trial published in Journal of
  • How to Have Tough Conversations at Work

    I’ve developed a theory that the biggest driver of mindlessness at work comes from lack of communication. Most times, this is connected to the conversations we’re not having about our values, or the boundaries we set (or don’t set) around how we live, honor, and uphold these values at work.
    You know the type of non-conversation I am talking about: the really uncomfortable one, where you know what you need to say is going to be awkward and might disappoint another person. Think
  • Three Research-Backed Ways to Help Your Child Value Honesty

    When I leave birthday cakes to cool on the counter, I often come back to find craters in the layers—and my preschooler standing nearby with an ear-to-ear grin and crumbs around his mouth. I don’t need to ask him what happened, but I can’t help myself. “I don’t know! What in the world!,” he replies. Dishonesty is common among children (and adults) and begins as early as age three. Apart from lying to cover up a misdeed, children also commonl
  • Three Ways Your Emotions Can Warp Your Decisions

    Whether it’s sending a passive-aggressive email to a coworker, or not speaking up when you have a great idea, or even saying something rude when you should have said nothing at all, we’ve all made decisions we regret—and then tortured ourselves by thinking “what if” I’d made a different choice? That’s where mindfulness comes in.
    When we practice tuning in to the chatter of our minds and sweeping sensations of our bodies, and we learn seperate those trigg
  • A Meditation for Resting In Awareness

    We have all tasted the “boundarylessness” of awareness on those occasions when we were able to suspend our own point of view momentarily and see from another person’s point of view and feel with him or her. We call this feeling empathy.
    If we are too self-absorbed and caught up in our own experience in any moment, we will be unable to shift our perspective in this way and won’t even think to try. When we are self-preoccupied, there is virtually no awareness of whole domai

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