Shift your understanding of happiness from temporary excitement or external gains to a deeper sense of personal strength, aliveness, and being fully in touch with unfolding reality.
Evaluate your actions and mental processes based on whether they are “skillful” (helpful for your life, mental process, and emotional well-being) rather than judging them as “good” or “bad” based on external definitions.
When caught in a mental storyline, objectively label it as “that’s thinking” without judgment, then gently return to a centered state, shedding the weight of constant evaluation.
When experiencing overwhelming, difficult emotions like sadness, despair, or helplessness, sit for long periods and allow these feelings to be present, observing them without trying to correct or change them.
Acknowledge that feelings of depression, loss, and loneliness are natural responses to grief, and consciously choose to open yourself to these emotions without feeding them additional energy.
When feelings of loneliness or depression arise, consciously choose to “leave it alone” and simply allow the emotion to be present without engaging with it or trying to change it.
Recognize that life is inherently rough and non-judgmental; your response to challenges, rather than the events themselves, determines your subsequent experience.
Strive to integrate your meditation practice into your daily life, continuously checking back in with your breath or present moment awareness throughout the day, not just during formal sittings.
Make a conscious effort to pay attention to as much as possible that is occurring to you on a regular basis in your daily life, fostering continuous awareness.
Continue your meditation practice even during the darkest moments and most challenging life events, viewing them as opportunities for growth and deeper understanding.
When communicating with someone in great distress, practice deep listening to understand their needs, rather than imposing your own needs, desires, or judgments onto the conversation.
When a loved one in distress directly asks for your honest opinion about a difficult situation, provide a truthful answer, especially if they seem ready to hear it.
Avoid taking yourself too seriously, recognizing that you are just human, which helps prevent adding unnecessary mental weight and allows for greater ease in life.
Use meditation to “de-hypnotize” yourself from external influences and conditioning, waking up to and engaging with your own present reality.
Engage in or encourage collective positive intentions, such as metta, rosaries, or prayers, for those suffering, as these can provide an observable energy boost and have a real effect.
In times of profound grief or loss, write a letter to the person, living or deceased, as a personal catharsis to process emotions and honor their memory.
If you lose focus on your breath during meditation, shift your attention to any persistent physical sensation in your body as an anchor.
Delay introducing your children to a new romantic partner until you are certain about the long-term commitment of the relationship.