Voluntarily embrace 100% responsibility or ownership for each and every circumstance you face in life, not for self-blame, but for insight into your role and to identify steps for different results.
View all difficulties, challenges, and even your ‘gnarly stuff’ as ‘manure for enlightenment’ or ‘grist for the mill,’ leveraging them as opportunities for awakening and personal transformation.
Make a conscious choice to live above a mechanical, reactive state by embracing awareness practices that train you to regulate your mind, emotions, and physiology, rather than constantly chasing pleasure and avoiding pain.
Practice neurosomatic mindfulness by gently bringing your attention to the actual physical sensations of your body (interoception), pushing through conceptual layers to feel the body deeply. This grounds you, anchors you in the present, stabilizes attention, and enhances self-regulation.
When experiencing deep grief or loss, commit to actively practicing with it rather than letting it completely overwhelm you. Allow the grief to move through you while using your practice to maintain a sense of peace and clarity amidst the pain.
Employ simple breath regulation tools, such as straw breathing (in through nose, out through pursed lips, out-breath twice as long as in-breath), 4-7-8 breathing, or box breathing, to take charge of your physiology and quickly engage the relaxation response to down-regulate stress.
Incorporate a few minutes of breath regulation exercises before your sitting meditation practice to help you settle more easily, stabilize your attention, and gain greater benefit from your session.
Retrain yourself to be a diaphragmatic (belly) breather by practicing before sleep: place one hand on your chest and one on your belly, focusing on the belly moving up and down until you fall asleep, consistently for several weeks or months.
Even a single conscious deep or belly breath can act as an immediate ‘pause’ or ‘reset’ button for your nervous system, helping to regulate your internal state.
Consciously integrate breath regulation practices into your daily activities, especially during demanding tasks or stressful moments, to manage your energy, maintain focus, and prevent exhaustion.
Recognize that your destiny is created by your response to circumstances, not the circumstances themselves. Focus your energy on the choices you make and how you respond, as this is your only real place of power.
Resist the urge to blame others or external circumstances for your internal state, as this effectively gives away your power and control over your own happiness and well-being.
Practice ’letting live’ by reducing the energy you spend trying to control others, recognizing that people are inherently uncontrollable and that this approach leads to greater personal happiness.
In any challenging situation, shift your focus from what’s wrong or who’s to blame to the proactive question: ‘What can I do now?’ to constructively move forward.
Trust that by deeply focusing on and committing to your contemplative practice, good things and positive creations will naturally emerge in your life.
Actively look for opportunities to contribute and serve others, even within challenging or restrictive environments, as a way to find purpose and value.
Cultivate skills to effectively get into relationship with people, especially those who may be difficult, unwilling, or challenging, to achieve your goals and foster connection.
Find creative and resourceful ways to establish a consistent meditation practice, even in chaotic, noisy, or otherwise unsupportive environments (e.g., using a top bunk or a closet).
Dedicate your work and efforts to the memory of loved ones, using it as a source of motivation and a way to honor their legacy.
Consider giving a gift subscription to the 10% Happier app to loved ones to help them train their minds, especially during the holiday season.