There is a part of me that loves to hold on to a grudge. I look around me and see that I’m not alone in this. We have become very good at sorting ourselves into opposing camps, reinforcing one another’s convictions and collecting evidence of how terrible the people on the other side are. In…
A Practice in Noticing How a Moment Takes Shape You do not just observe experience. What you give your attention to helps create what your experience becomes. A moment is a process. Multiple elements arrive together. Each moment includes sensory input, memory, expectation, and the emotions you are already feeling. All of these factors come…
Sometimes the mind will not settle. It circles a problem that cannot be solved at this hour. It replays a conversation, rehearses what you should have said, imagines what might happen next, and tries to prepare you for every possible outcome. Even when nothing is urgent in the room around you, the mind behaves as…
The mind often returns to familiar thoughts and feelings, replaying moments long after they are over. This reflection explores how those loops form and how they begin to loosen.
A practice in noticing the assumptions you live inside Begin by noticing that you are participating in this moment. Nothing needs to be added or improved. You are already involved. Let attention settle. Now, bring to mind an ordinary situation from your life. Something familiar. Something you return to again and again. It might be…
This practice invites you to notice space and time as they are experienced, rather than assumed. Begin by noticing how this moment is already taking shape. Notice what feels near to you right now.This might be a sound, a sensation, a thought, or a concern that draws attention easily. Notice what feels far.Something present but…
This belonging practice is an invitation to notice that connection is not something you have to create from scratch—it is something you are already part of.
A practice in noticing where choice is available Begin by noticing that you are here,as a living presence,already participating in this moment. Let your attention rest for a few breaths on the simple fact of being alive right now. Notice the rhythm of your breath.Notice the contact between your body and what supports it. Allow…
This guided wonder practice is an invitation to pause and notice what is already here—without needing to change or improve anything. Begin by noticing that you are here — not as an idea, but as a body.Let your attention rest in the simple fact of existing in space. Arrive Notice:the weight of your body,the temperature…