Encouragement

• It’s all directional. At times your practice may be more consistent, at others sporadic. At others, it might feel dry or rote. One of the keys is remembering your “why” and trusting that you’re on your way! (Because you are!) Do your best and remember the suggestion from QiGong instructor Teja Bell regarding the question “How long should I meditate?”“Practice as long as it feels fresh.”

• Any moment can be a mindful moment. Even this one! In whatever way works for you, you can pause and notice. You can anchor the attention on a sensory experience. You can regulate your nervous system with a full breath. You can awaken the two wings of mindfulness: mindful presence and compassion. How can either of those serve you now?

• Unlike going to the gym and lifting a few more pounds, progress in mindfulness can feel difficult to measure. Some ways I’ve found helpful are to check in with myself and reflect: How has the practice impacted your day-to-day experience? Am I feeling more equanimous, peaceful, or even-keeled over the long haul?

Additional Resources

Mindful Moments

Select a routine, like picking up the phone, or walking through a door. Add on one of the following:

• 2 steps, 1 breath: Simply pick up one foot, then the other, and take a delicious, conscious breath.

• Three P’s: Pause and notice. Process your experience. Proceed with a mindfully chosen course of action or thought.

Books/Audio

• Search Inside Yourself - For those who might want a book that integrates the engineering mindset into the understanding of mindfulness. Written by a Google engineer turned mindfulness teacher who held the role “Jolly Good Fellow” before leaving the company to pursue philanthropy and world peace.

• Getting Unstuck - A fantastic talk by Pema Chodron. It feels like she’s both thoroughly lived the teachings, yet also that she’s right there in the struggle with you. One of the most accessible talks on the dharma that I’ve heard.

• A few selected books on Buddhism, made available freely by Dharma Wheel Meditation Society. Of particular note, I suggest The Heart of the Buddha’s Teaching as a thorough primer on the topic.

• The Prophet - A book of prose poetry by Kahlil Gibran that speaks to the human experience in a beautiful way. Freely available for download at the linked page with the option to donate to the Gibran National Committee.

Apps

• Insight Timer is a robust meditation app, including a customizable timer and a wide variety of guided meditations. Mostly free with a pro paid version.

Courses

• Mindfulness Daily - A 100% free 40 day meditation course by Tara Brach and Jack Kornfield. Could be a foundational learning experience to help solidify a habit of meditation.

Community

• Tara Brach has a Wednesday late afternoon donation based online class and meditation

• Spirit Rock has a Monday night Buddhist and Insight Meditation online offering

• Meditate Together offers 30 minute group meditation sessions on Zoom every hour, 24 hours a day Monday-Friday. I volunteer for one session each Wednesday, and find it valuable to be able to sit in community pretty much anytime any-day. $5/month for full Zoom access with video, free if you to dial in via phone.