One conscious breath can shift you from survival mode to clarity. Science shows these micro-pauses rewire your brain for better decisions.

There I was, sitting in an auto repair shop, surrounded by the mundane sounds of mechanics at work and the faint smell of motor oil...

In my years of teaching MBSR, there's a sentiment I've encountered so often that it's become almost predictable...

Anger, at its core, is information. It signals when boundaries are crossed, needs are unmet, or values are threatened...

During my senior year of high school, my English teacher Mr. Ault did something unexpected...

Alright, friends, buckle up for a wild ride of mindfulness in action! When a mug slipped from my hands and left me with a nasty cut, I...

You never know when a hook will snag you. You can be strolling in paradise, completely enjoying the moment, and then… YANK! You suddenly find yourself on the hook. In this video, I share an example of how getting hooked can be so subtle that it takes minutes (and in some cases even hours) to fully recognize you’re feeling “off” – that you’ve been hooked. The thing is, whether you recognize it or not, the hook has an impact. It affects your mood, your thought patterns, and you

The other night, I found myself in one of those moments that just felt… perfect. It was baby Mia’s bedtime.

Shit happens. But how we respond to the shit is where the true story of our resilience begins.

Being human is hard. It's really f*cking hard. Life is full of aches, pains, anxieties, regrets, disappointments, sicknesses, and heartbreaks – to name just a tiny fraction of the fun. It's hardship in one form or another that most often draws us to try meditation in the first place. My conscious mind wasn't willing (perhaps unable) to admit this at first. When I initially started experimenting with Zen meditation, I would point out how excited I was by the surreal and enthra

"Most of the emotion that disturbs your mind has incorrect perception as its basis – there is a gap between perception and reality." ~ Chip Conley Take a look at the above picture – how many black dots do you count?  There are 12 dots in the image, but most people can't see all 12 dots at once. The black dot in the center of your vision should always appear, but the dots around it will likely appear and disappear. This is because we humans have pretty bad peripheral vision.

What does it mean to look for happiness within? It involves understanding how we sabotage our happiness and finding proactive ways to cultivate meaning, equanimity, and a broader perspective for a more satisfying and enduring happiness. A critical aspect of this journey is recognizing our brain's propensity to focus on the negative, known as the negativity bias. This bias is like a magnet pulling us towards negative experiences and overshadowing the positives. Mindfulness hel

Our brains are velcro for the bad and teflon for the good. ~ Dr. Rick Hanson, Psychologist If there were such a thing as an operating manual for the human mind it would contain a disclaimer, warning the owner: ⚠️ Beware Your Negativity Bias! ⚠️ Negative experiences may appear larger in your perception than they actually are. The negativity bias is the brain's tendency to focus more on negative experiences than positive ones. This bias was a critical survival mechanism for our

In the classic tale of Goldilocks and the Three Bears, a young girl wanders into the forest and stumbles upon a cottage. She enters and begins the classic search for happiness. She tries the porridge – "ouch, too hot!" Another... "too cold." And then! Ahhhhhhhh – happiness – just right!  Moments later, her quest for happiness begins anew. She searches for the perfect seat. Too hard. Too soft. And eureka! Happiness ~ just right! And finally, (well, not finally – just the last