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Posts tagged with “meditation”

Free New Year Meditation & Writing Challenge

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Hi friend! As you might recall, last fall I shared an empowering five-day meditation and writing challenge from Tiny Buddha contributor Nadia Colburn. This month, she’s back with another free meditation and writing challenge, designed for the new year, focused on transformation, and I can’t recommend it enough!

Founder of the online creative writing school Align Your Story, Nadia is a poet, memoirist, and yogi who has a talent for helping people create inner calm and access their most authentic voice.

That’s what I love about her challenges—they allow us to turn down the mental noise that creates stress …

The Simple Meditation Technique That Changed My Life

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“Stay in the moment. The practice of staying present will heal you. Obsessing about how the future will turn out creates anxiety. Replaying broken scenarios from the past causes anger and sadness. Stay here, in this moment.” ~Sylvester McNutt

For two years, I studied and practiced meditation. I listened to podcasts, chanted mantras each morning, sat quietly while exploring my default mode network, and traversed Eastern mysticism under the guidance of a licensed clinical psychologist who taught me how to use deep diaphragmatic breathing to stimulate my vagus nerve and lower my resting heart rate. This helped me recover from …

Why We All Need to Pause More Often and How to Do It

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“Taking time to do nothing often brings everything into perspective.” ~Doe Zantamata

I have always been that person who just cannot seem to slow down. An overachiever? That’s putting it mildly. In every aspect of my life—work, relationships, personal goals—I have always pushed myself to the absolute limit. It is like I have this internal drive that just won’t quit.

At work, I am always the first one in and the last to leave. Deadlines? I would meet them days early. Projects? I would volunteer for extra ones, even when my plate was already full. And don’t even get me …

How 10 Days of Silence Brought Me Perspective and Peace

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“Removing old conditionings from the mind and training the mind to be more equanimous with every experience is the first step toward enabling one to experience true happiness.” ~S.N. Goenka

I just spent ten days sitting in absolute silence with about 100 strangers, time I previously thought I should’ve spent networking and applying for jobs as an unemployed twenty-something with little savings and no assets, living in a completely new country with no network or job prospects.

There were no conversations, no eye contact, no listening to music, no exercise, no reading or writing—just silence, with twelve hours of meditation …

How to Ease Pain and Anxiety Through Meditation

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“If nothing changes, nothing changes. If you keep doing what you’re doing, you’re going to keep getting what you’re getting. You want change, make some.” ~Courtney C. Stevens

If someone looked at my life when I was younger, they would think that I had it all together. I went to college to obtain my bachelor’s in psychology and social work, followed by my master’s in social work. I have always had good friendships and family relationships. I traveled regularly. I was and still am young and living my life. Little would they know that so much was brewing inside


The …

The Benefits of Vipassana Meditation and How to Start Your Practice

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“Meditation is not a way of making your mind quiet. It’s a way of entering into the quiet that’s already there.” ~Deepak Chopra

Have you ever felt overwhelmed by the chaos of daily life, longing for a sense of calm and clarity? That was me a year ago, trapped in a cycle of overwork and unhealthy habits. It wasn’t until I rediscovered meditation, particularly Vipassana, that I began to find true peace and transformation. Here’s my story and how Vipassana changed my life and how it could change yours too.

My Personal Journey with Meditation

I’ve always been drawn …

How One Simple Change Transformed My Life

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“It’s the small habits. How you spend your mornings. How you talk to yourself. What you read and what you watch. Who you share your energy with. Who has access to you. That will change your life.” ~Michael Tonge

It was a Tuesday morning like any other. The alarm clock mercilessly blared, abruptly ending my peaceful slumber. Groggy and disoriented, I dragged myself out of bed, my mind already racing with the countless tasks that awaited me.

I wearily stumbled down the stairs, desperately yearning for the comfort of my morning coffee. But as the aroma filled the air, I …

The Problem with Meditating to Become More Productive

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“Stress is caused by being ‘here’ but wanting to be ‘there,’ or being in the present but wanting to be in the future.” ~Eckhart Tolle, The Power of Now

I started learning yoga and meditation when I was eighteen years old, in the late nineties, in the car garage of one of the few yoga teachers in Puerto Rico. I took to it like a duck to water.

By the time I was twenty-five, I had spent months on Buddhist silent retreats, living in ashrams in the USA, India, and Burma.

Meditative practices and retreats provided me with great moments …

How to Tend to the Garden Within and Help Create a More Peaceful World

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“Until we transform ourselves, we are like mobs of angry people screaming for peace. In order to move the world, we must be able to stand still in it.” ~Yongey Mingyur Rinpoche

It only happens about every ten years or so. The primal scream. It gets unleashed when things feel like too much.

But it happened recently, to the dismay of my husband who was enjoying a rare moment of quiet in the house. I had just dropped our son off to basketball practice. The soup I’d picked up for dinner spilled in the car, and the lid to the …

How to Slow Down and Take Care of Yourself

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“You are worth the quiet moment. You are worth the deeper breath. You are worth the time it takes to slow dow, be still and rest.” ~Morgan Harper Nichols

“It’s great to see you without three laptops and two phones,” my cardiologist quipped. I nodded, remembering how, a year earlier, I’d sat in the ICU tethered to my to-do list while having a heart attack. Even as the doctors were attaching wires and monitors to me, I couldn’t put my laptop down. I believed that everything would fall apart if I stopped to take care of myself.

It had …

7 Pillars of Mental Health: How to Feel Your Best (Almost) Every Day

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“Sending love to everyone who’s doing their best to heal from things they don’t discuss.” ~Unknown

When I was twelve years old, I planned on taking my own life. I had a plan, I had the means, and I thought about it every single day for months. No one was aware—not my family, not my best friends, not my teachers at school or my peers. It would have been a huge surprise in my community had I attempted it, because I didn’t appear as someone who was severely depressed.

Thankfully, I never acted on it, and fifteen years later I …

How Tonglen Practice Healed My Pain After Trauma

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“Tonglen reverses the usual logic of avoiding suffering and seeking pleasure. In this process
we begin to feel love for both ourselves and others; we begin to take care of ourselves and others. Tonglen awakens our compassion and introduces us to a far bigger view of reality.” ~Pema Chodron

It was challenging to focus during the summer months, with my six-year-old son at home more than usual. I had tons of ideas to write about, but my creative energies were exhausted from hours of playing. When the school year started, I finally sat down to write. The words took their own …

Meditation Simplified: How to Find Calm in Our Chaotic World

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“Be the silent watcher of your thoughts and behavior. You are beneath the thinker. You are the stillness beneath the mental noise. You are the love and joy beneath the pain.” ~Eckhart Tolle

I completed my meditation teacher training in 2022 and continue to practice two to three times each day.

I was initially skeptical of what this practice could possibly offer me. But, as someone who had been riddled with daily anxiety, periodic bouts of depression, and an exhausting inability to maintain focus that left me depleted energetically, I was keen to learn more and discover for myself …

Releasing Fascia: A Simple Way to Reduce Tension, Pain, and Disease

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“Take care of your body, it’s the only place you have to live.” ~Jim Rohn

I hear this happens to so many, but when it happens to you, it’s unsettling. I didn’t know what was going on with me, and I wasn’t getting any satisfying answers either.

Most days were good, and I felt fine and went about my regular routine wearing my many hats: mother of two young kids, human mom to three fur babies, a household-manager-of-all-the-things and full-time dental hygienist. And then out of the blue, it could hit me like a ton of bricks
 the backache, neck …

One Thing We Need to Survive Crisis, Loss, and Trauma

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“What man actually needs is not a tensionless state but rather the striving and struggling for a worthwhile goal, a freely chosen task.” ~Viktor Frankl

A couple of years ago, I was sitting in my little mountain cottage, writing away on a new novel. It was a cold and dark February afternoon. So, first, I felt pleasantly surprised when I saw something bright lighting up behind me: I thought it was the sun coming out. But when I turned around, I noticed that my porch was on fire!

Before I knew what was happening, I was standing out in the …

9 Self-Guided Meditation Courses to Deepen Your Practice and Supercharge Your Spiritual Growth

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In a culture that teaches us we need to prove our worth through achievements, it can be challenging to prioritize peace, well-being, and spiritual growth.

We’re bombarded by marketing messages that tell us we’ll be enough, if only we “buy this—do this—look like this,” making it difficult to simply relax in who we are and feel a sense of contentment in our lives. But there is a way out of this cycle of discontent, anxiety, and constant striving.

If you’re yearning to connect with life more deeply and feel a sense of greater peace and acceptance, I highly recommend developing …

How Yoga Helped Heal My Anxiety and Quiet My Overactive Mind

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“The privilege of a lifetime is to become who you really are” ~Carl Jung

Yoga is often celebrated for its physical benefits: greater flexibility, increased strength, improved circulation, and so on. But nothing could have prepared me for the transformational effect that yoga has had on my mental health and well-being.

I was diagnosed with anxiety and depression when I was fourteen, and I have struggled with both for most of my life. My mind was my worst enemy, constantly worrying and criticizing to the point where it became hard to do anything. Even the things I really wanted to …

I Worry I’ll Never Change – Here’s Why I Still Accept Myself

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“Our journey is not about changing into the person we want to become. It’s about letting go of all we are not.” ~Nikki van Schyndel, Becoming Wild

I recently went on personal retreat to once again try to heal my wounds, see my patterns, and find my purpose. I loaded my car with journals from the last two decades and a book of poetry dating back to 1980. I packed my cooler full of nourishing food, but then added a six pack of beer and an expensive bottle of wine—completely unaware that I was about to sabotage my personal growth …

Mindful Forgiveness: 4 Steps to Unlock the Healing Power of Your Mind

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“The truth is, unless you let go, unless you forgive yourself, unless you forgive the situation, unless you realize that the situation is over, you cannot move forward.” ~Steve Maraboli

The key to healing is learning to let go of negative thoughts and feelings. Mindfulness will allow you to be aware of your thoughts and feelings; forgiveness will help in letting them go.

Simple as it is in theory, putting it into practice may be harder.

Mindfulness, being aware of your thoughts and feelings in the present moment, is not that difficult. But the trick is to do it amidst …

Healing from Abandonment Trauma: 3 Things I Learned from Being Cheated On

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“The wound is the place where the light enters you.” ~Rumi

I want to share an experience I went through that hurt like hell, but that helped me so much in the long run.

The experience was being “cheated on,” though the woman wasn’t my girlfriend. Nevertheless, I was very attached and it felt awful.

So, let me start with the backstory.

I met Diana through mutual friends in late 2021. I thought she was cute, and a little anxious, which I seem to gravitate toward. That’s just my savior complex coming out, which is another story for …