Dear Reader,

What I know is that mindfulness practice has completely transformed my life. Last week, the Start Centered Mindful Awakening online Course and Coaching Program began and we revisited the how and why of mindfulness together. It struck me just how far I’ve come in terms of self-acceptance, pain management, and fostering equanimity in my life. I know that with practice, mindfulness will change your life for the better as well.

The waters of the world are rough right now. Many of us are feeling submerged in uncertainty and despair. This in addition to our personal lives being filled with the typical waves of anger, grief, disappointment, and the physical aches and pains of being human. Yet, I float on. You float on. We all float on. We must. As Jon Kabat-Zinn famously said, “You can’t stop the waves, but you can learn to surf.” Mindfulness has taught me not just to float, but to surf.

How I Surf:

• Spend time each day meditating—even if it’s just for 5 minutes.
• Spend time outside as much as possible, moving the body and witnessing nature.
• Spend time acknowledging the good and the beautiful, and cultivate awe and wonder.
• Spend time observing emotions, and the thoughts and beliefs attached to them, while acknowledging, accepting, and welcoming them instead of resisting them.
• Spend time taking action and helping others in ways that are meaningful and manageable for me.

The Power of the Present Moment

Research shows that a wandering mind is an unhappy mind. Left unchecked, we tend to recycle the same fears, worries, and failures. We relive the past and worry about the future—this is where suffering swells. True fulfillment lies in present-moment awareness. The present moment is all we have, all that is truly real.

Present-Moment Practices:

• Ground in your senses: Savor moments. Do ordinary things while tuning into your sensory experience, and notice your breath.
• Check in with your breath and emotions: Ask yourself, “How am I feeling?” Then ask, “What am I thinking that is contributing to this feeling?” This is how we become aware of our present-moment experience.
• Start activities mindfully: Begin each activity with intention, declaring how you want to show up in the moment.
• Give present-moment gratitude: Ask, “What am I grateful for at this moment?” Practicing this helps us live in gratitude and notice more of what is good in our lives and the world.
• Take a break, stay awake: Look up, look out. Being present is the greatest gift you can give yourself and others.
• Dedicated play: Set aside time daily to have fun, create, or be with friends and family.

We will only experience the full benefits of mindfulness if we practice regularly. Over time, you will change your brain and, as a result, change your relationship with others, to the world around you, and to yourself.

This note is just an excerpt of a longer blog post on mindfulness meditation that I wrote today. Please visit the Barred Owl website to read the post and learn more.

Remember, mindfulness meditation is not just about relaxation. The brain and nervous system can change their structure over time, a phenomenon known as neuroplasticity. Practicing mindfulness and cultivating equanimity can disempower old neural pathways of fear, anger, frustration, and doubt, replacing them with love, hope, and gratitude. It takes time, but the payoff is immense.

Try it right now. Take a breath. Place one hand on your chest and the other on your belly. Begin by saying, “Hello. I love you, and I am listening.”

Want to practice mindfulness with me? There are opportunities at the Barred Owl Retreat this spring. Find our more about sound journeys, Saturday afternoon mini-retreats, and the women's weekend retreat at the end of May on the website. I'd love to spend some time with you changing our brains and learning to surf together!

See you at Barred Owl Retreat this spring!

With love and light on the waves of your ocean,

Jess

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