In the ongoing flow of teaching and mindfulness practice, certain truths continually resurface — simple, yet grounding. They act as gentle guides, helping us navigate overwhelming emotions, compulsive habits, and the constant busyness of the mind.
Recently, a conversation brought three of these reminders into sharp focus for me, crystallizing lessons I find myself returning to again and again.
They are practical and easy to apply in daily life. This week, I invite you to explore them, use them in your own practice, and notice how they change the way you respond to each moment.
Sit By the Fire of Your Feelings (Not In It)
When a strong feeling arises (anger, sadness, jealousy, grief), our instinct is often to either get completely consumed by it or to run away. There is a middle way.
Think of your feeling as a fire. Your task is not to jump in and get burned, nor to flee from its warmth. The invitation is to sit by it.
With gentle courage, you can acknowledge the feeling’s presence. You can breathe and sense into it without being consumed.
Your Practice: For the next three breaths, simply be near the feeling. Get curious. Notice:
- Where is it located in your body?
- What is its size, temperature, or shape?
- What message does it have for you?
Crucial Tip: If the intensity spikes above a 7/10, gently widen your attention to the sounds in the room, the feeling of your feet on the floor, or the flow of your breath. Return to the feeling only when you feel resourced. This keeps you in charge of the pace and supports a trauma-sensitive approach.
Compulsion is Not Connection
Doom-scrolling, late-night snacking, overwork: these behaviors promise relief but often leave us feeling emptier and less ourselves. Instead of judging ourselves, we can meet the urge with mindfulness.
The key is to pause and ask a simple question: “What do I actually need?”
Often, the compulsion can be a misplaced request for rest, real connection, movement, or nourishment.
Your Practice: The Urge Wave (an adaptation of urge surfing, developed by G. Alan Marlatt)
- Naming the trigger that starts the loop.
- Taking 3 mindful breaths to create space.
- Asking, “What do I truly need right now?”
- Choosing one small, caring action to meet that actual need.
For teachers and guides, frame this as a “24-hour curiosity fast” from one micro-compulsion and invite a short debrief.
Let Awe Widen Your View
During a total solar eclipse, the world grows still, and even the birds fall silent. We don’t need a celestial event to access this feeling.
Awe is available in the ordinary: a child’s laugh, steam rising from a morning mug, wind through the leaves. Awe can soften our self-preoccupation and widen our perspective, which may give an overwhelmed mind and body a natural pause.
A Short Sequence to Integrate It All
Here is a simple 7-10 minute practice weaving these three reminders together:
- Arrive (1 min): Take 3 mindful breaths. Give yourself permission to keep your eyes open, shift your posture, or stand.
- Sit-by-the-Fire (3–4 min): Choose one current feeling. Practice being near it with curiosity, widening your attention if needed.
- Urge Surfing (2–3 min): Recall a recent compulsive urge. Mentally map the trigger → body cue → your choice. Rehearse one kinder option for next time.
- Awe Scan (1–2 min): Look around and name one unscripted, beautiful detail in your environment. Offer a moment of brief, genuine gratitude.
Dive Deeper with New Podcast Episodes
To support you in bringing these reminders to life, three podcast episodes go with these reminders:
What Should You Teach First as a Mindfulness Teacher
– Where to begin as a new teacher: starting with who you feel called to serve and teaching from your own practice. Listen on Apple / Spotify
Allowing Space to Simply Feel (Guided Meditation)
– A short guided meditation: sensing the strongest sensation in the body, noticing what is here without an agenda, and allowing it to be as it is. Listen on Apple / Spotify
Guided Meditation: How to Stay Present Longer
– A short concentration meditation: starting with a sense of safety, then resting attention on the breath at the nostrils, a small point of sight, and a sense of care in the heart. Listen on Apple / Spotify
If one of these reminders lands for you, I’d love to hear what shifted. How did you adapt it for your own life or practice?
