The reality of being human is that we can't choose to escape stress, as much as we might like to! What we can do is work to develop a more skillful relationship with stress. Mindfulness helps us to handle stress more effectively by becoming more self-aware, self-compassionate, and resilient, and building strategies to come back to equilibrium.

Meditation Resources

My free guide to getting started meditating

Insight Timer: A free app that I use and love, with timer and guided meditations

Short Practices

for Mindfulness-in-the-Moment

These practices are for YOU. When you practice mindfulness, you’re building self-awareness and self-compassion, ways of being that benefit you AND help you show up in a way that is more present and aware of others.

Letting-Go Breath

Breathe in a loooong slow inhalation through your nose, filling up your lungs completely and then blowing out an even longer, slower exhalation through your mouth, through pursed lips. This long exhalation engages the parasympathetic nervous system, inviting your whole being to settle and relax into a slower pace. As you let go of this breath, you might imagine letting go of anything else that you don't need right now—thoughts, tension, worries. After 3-5 breaths, or whenever you're ready, allow your breath to return to its own rhythm.

Grounding

Feel your feet on the ground. If you’re sitting, feel your body meeting the chair. Just sense that you are right here, that there is earth underneath you. Let your body rest into this support.

Name Emotions

Practice naming emotions as they come up. “I am sensing a feeling of ____.” Note where you can sense this emotion in your body. This helps develop self-awareness, and awareness is the foundation for creating a beneficial response and taking care of ourselves.

Connect with Senses

Try this outdoors if you can! Take a few breaths, then begin with the sense of touch. What do you feel on your skin? What do you sense in your body? Then move to seeing, hearing, listening, and smelling. See if you can simply let your experience be just the way it is. Notice what it’s like to connect with the world through your senses.

One-Pointed Attention

Turn whatever you are doing into a meditation by 1) Only doing that one thing, 2) Slowing down a little (or just not intending to hurry), and 3) Paying attention. Do one thing at a time with your full attention and notice how this changes your experience. You can try this with the most everyday things like driving or doing the dishes.

Take in the Good

Dr. Rick Hanson offers wonderful practices that help us to turn toward all that nourishes us. To put it briefly, when something occurs that feel good, when you feel joyful, friendly, alive, excited, etc., stay with it, and let it soak into you. These practices feel wonderful in the moment AND they build resilience.

• Practice: Taking in the Good

• Practice: "I'm alright right now"

• Article: Wire your brain for happiness + Video

• A few more from me in this vein… Gratitude | Being with the good | A tiny treasure hunt

What’s the kindest thing?

Just ask this question to yourself. What would be the kindest response right now to yourself given this situation? Let your response lead you into tending to your needs as much as you can right now.

RAIN Response to Stress & Anxiety