Cultivate the three Buddhist skills of mindfulness, compassion, and wisdom to reduce suffering and improve well-being. Mindfulness helps you observe inner processes, compassion feels good and enhances practice, and wisdom helps you accept impermanence.
Practice daily mindfulness by being present in the moment and returning to your breath when distracted, even without formal sitting meditation, as this centers you and keeps you focused.
Prioritize fundamental self-care practices like adequate sleep, exercise, a healthy diet, and meditation to maintain a baseline level of health and prevent panic or anxiety.
Manage nerves and anxiety by focusing on your breath and observing thoughts without getting carried away, as breathing is the key to centering yourself.
Channel nervous energy into focused performance by using visualization and calming your breath before high-pressure events.
Reduce external stimulation, especially from phones and social media, to avoid being pulled out of the present moment and improve focus.
Avoid acting inappropriately or being a ‘jerk’ because negative actions immediately affect your own well-being, take you out of the moment, and hinder performance.
Engage with others, even when busy, as a ritual to stay present and prepare mentally for demanding tasks, avoiding negative feelings that can arise from disengagement.
To manage anxiety, intentionally shift attention towards an area of the body that feels at ease, or towards a calming external view, to interrupt the mind’s self-reinforcing negative tendencies.
In daily life, focus on cultivating ‘awareness’ itself, rather than just the objects of awareness (like breath), by asking ‘Am I aware?’ or ‘What am I aware of?’ to strengthen this skill.
To integrate retreat lessons, practice light awareness of body sensations throughout daily activities (e.g., during conversations, eating) to slow compulsive thoughts and develop embodied mindfulness.
Approach mindfulness as a continuous practice, not aiming for perfection, but consistently relaxing and noticing what’s happening in the moment to cultivate presence.
Cultivate a meditative state of relaxed awareness for recovery during periods of high physical and mental demand, allowing you to be awake yet relaxed.
Strive for complete commitment to the present moment, where every cell is awake and focused, to feel most alive and achieve keen situational awareness.
Approach life from a place of calmness and love, as this mindset makes navigating challenges much easier.
Maintain consistent mindfulness or meditation practices to build resilience and bounce back more easily from life’s challenges.
When feeling ‘out of tune,’ seek grounding inspiration from sources like books or quotes to confront and overcome challenges.
Have important, ‘clearing the air’ conversations with loved ones, especially when facing loss, to achieve a sense of closure and reduce future regret.
Be impactful and present with your children to make the most of the time you have with them.
Re-evaluate and reprioritize your life after significant life events, as these can profoundly shift your perspective on what truly matters.
Recognize life’s brevity and use it as motivation to challenge yourself and pursue new endeavors.
Focus 100% on one thing at a time to achieve goals effectively.
Reassess your identity and purpose when major life roles or labels are removed, understanding that this transition takes time.
Find joy and satisfaction in the process of doing, rather than solely in the end result.
Separate your true self from public archetypes or external perceptions, understanding that these are not your full identity.
Seek true satisfaction through altruism and giving back to your community, as this is what life is truly about, with everything else being a distraction.
Allow children to experience failure, as it is a crucial learning opportunity for them.
Learn to lose gracefully and win gracefully, recognizing that both are essential parts of growth and competition.
Give children space to learn, and be present to discuss both positive and negative outcomes with them.
In creative professions, learn to write and produce to control your own destiny and avoid the dissatisfaction of passively waiting for opportunities.
Become a creator rather than waiting for external validation, as relying on others for validation can undermine confidence and mental well-being.
If affected by cancer, reach out to the Dempsey Center or other similar support centers for free complementary services and community support.
Encourage individuals facing difficult diagnoses to take the initial step of seeking support, as overcoming the barrier of admission is often the hardest part.
Seek information and resources when supporting a loved one through illness to avoid feeling helpless.
For cancer survivors, engage in mentorship or giving back to find profound purpose and support others newly diagnosed.
As you age, prioritize handing down your wisdom through mentorship, as this provides motivation and purpose.
When communicating positive messages or advice, frame it by clearly explaining the personal benefits to the listener to increase engagement and reception.
Advocate for making mindfulness and meditation skills accessible to everyone, not just a privileged few, as it is a social justice issue.
Integrate short meditation or breathing practices into daily routines, like starting meetings or during commutes, to foster focus and presence in various environments.
Explore complementary therapies like Reiki, acupuncture, and yoga, especially when facing health challenges, as they can provide significant benefits.
Caregivers must prioritize self-care, including time for recovery, self-listening, and nurturing, to sustain their well-being while supporting others.
Recognize when you are losing focus or feeling overwhelmed and intentionally ‘click back in’ or re-center yourself.
Avoid overworking, sleep deprivation, and excessive partying to prevent panic attacks, as panic feeds on fatigue and being run down.
Avoid caffeine, including from chocolate, especially before high-pressure situations like meetings, to prevent jitters and anxiety.
Consult a doctor about beta blockers as a non-narcotic option to manage physical symptoms of anxiety (like a racing heart) in performance situations, as they can prevent the body from ‘freaking out’ even if the mind is nervous.