Ways
To Practice

Be Here Now: When you catch yourself multitasking or zoning out, gently bring your attention to what’s in front of you. Feel your feet, your breath or the sound of your surroundings. Presence is a gift—to yourself and to whatever or whomever is before you.

Release What’s Not Yours: Notice when you say 'yes' out of habit, guilt or obligation. Ask: “Is this truly mine to carry right now?” Sometimes honoring yourself means handing something back.

Guard Your Attention: What you feed your attention shapes your inner life. If you find yourself triggered by the violence in the news or unsettled by the TV running in the background, try stepping away for a few moments of quiet. Protecting your attention isn’t tuning out, it’s helping to regulate your nervous system from within.

Turn Toward What’s Calling: That tension in your shoulders, that heaviness in your chest—is your body’s wisdom speaking. Pause and ask, “What needs my care right now?” Paying attention to your body’s signals is a way of honoring what’s asking to shift— intentionally and in your own time.

Engage in Micro Acts of Service: Each day, seek out one small way to serve. These acts of kindness increase our sense of purpose and well-being—and often encourage others to lead with goodness, too.

Pause & Breathe: Before reacting to frustration or conflict, take three slow breaths. In that pause, ask: “Can I respond from my heart, not my hurt?” That breath is a doorway—into presence, into clarity, into compassion.

Feel-in & Soften: When something sparks resistance or reactivity in you, try asking: “What would it look like to soften here?” By softening—in breath, posture and attitude—we give ourselves the opportunity to respond with more spaciousness, curiosity and intention.

Notice & Reset: If you catch yourself half-listening or distracted in a conversation, gently name it—“Distracted”—and return your full attention to the what’s unfolding in front of you. This reset helps you reclaim the moment and renew your intention to be fully present.

Shift Judgment to Curiosity: When judgment creeps in, flip the frame: “I wonder what might be going on here?”or “What might I not be seeing?” Curiosity widens the lens—and creates space for greater awareness and compassion to emerge.

Acknowledge Your Roots Without Being Defined by Them: Reflect on the stories and values that shaped you. Some may offer strength or a sense of belonging, while others may call for healing or release. Honoring your roots means knowing your past—while giving yourself permission to grow beyond it.

Let Presence Be the Practice: Whether you're cooking, walking or writing an email—bring your full attention to the moment. Presence invites you to meet your experience with awareness, compassion and a willingness to be with things just as they are.

Notice What Brings You Alive: Pay attention to the moments of joy, calm, discomfort, grief or longing and curiosity. These emotions—however varied—are all messengers, quietly pointing you closer to your heart’s truth and the deeper values that light your way.

Slow Down Before You Choose: Before responding, pause. Return to your breath, feel your body and notice what’s present. Ask yourself: Does this feel aligned with my values? Awareness creates space—for less reactivity and more intentional responses that reflect the truth of your experience.

Notice and Name: When change arrives, observe your internal reaction and name it specifically: "This is anxiety," "This is resistance," "This is grief." Allow the feeling to be present without judgment before deciding what action, if any, to take.

Do a Weather Check-In: Just as you might check the forecast to prepare for your day, take a moment to tune into your own inner weather. Pause for a single breath—notice what’s present—and then gently return to the moment with a little more awareness.

Practice Deliberate Letting Go: Each day, identify something small you're gripping tightly—an expectation, a grudge, a preference—and consciously release it. Notice the spaciousness that follows such as a body sensation of your shoulders relaxing, a mental quieting or even a deeper breath.

Find Stability in Change: Rather than seeking permanence, anchor yourself in the consistent rhythm of change itself—finding a sense of flow and balance in each lived experience.

Practice the Sacred Pause: Before responding in challenging situations, take a deliberate breath. Notice the space between stimulus and response and use this moment to choose your reaction rather than defaulting to habit.

Try saying "Tell Me More": When someone shares something with you, resist the urge to immediately offer advice or share your own story. Instead, invite them to elaborate and create space for deeper understanding.

Notice Without Fixing: Observe feelings, struggles and moments of uncertainty with curiosity rather than immediately trying to solve them. Remember that presence itself can be a powerful gift, both for yourself and others.

Take a Little Silence: Create small moments of quiet in your day, even just a minute or two. This brief pause invites your mind to reset, your nervous system to calm and your awareness to expand beyond the constant rush of thoughts and tasks.

Author Your Daily Choices: When life feels out of control, small choices still belong to you. How you respond to stress, what music you play or simply pausing to breathe can remind you of your agency and create a greater sense of stability.

Let Your Emotions Be What They Are: You don’t have to push away tough feelings or pretend everything is okay. Naming them—stress, sadness, frustration—can make them easier to process and helps you move forward with more clarity.

Work with Your Limits, Not Against Them: Limitations can feel frustrating, but they can also open new doors. Instead of focusing on what you can’t do, be curious about your current situation and ask yourself, “What is possible within my reality right now?"

Rest Without Guilt: Taking time to recharge isn’t laziness; it’s a way of showing respect for yourself. By honoring your need for downtime, you create space to move through your days with more balance and presence.

Embrace Life's Messiness: In times of loss, it’s natural to experience conflicting emotions—grief and gratitude, loss and growth, endings and beginnings. Both can exist, and meeting these contradictions with acceptance can help you navigate the complexities of healing.

Find Your Anchors: Notice simple sensations—the warmth of sunlight, the texture of a blanket or the sound of birds—and feel how they gently ground you back to the present moment.

Self-Care Through Change: Notice what supports you in this reshaped reality. Trust that adjusting your boundaries, energy and daily rhythms creates space for new ways of being and healing.

Create Intentional Pauses: Take moments to check in with yourself. Notice your thoughts, feelings and body sensations—without trying to change anything. This simple practice builds self-awareness and helps you recognize the self-care you need.

Embrace What Is: Practice meeting each moment with “it’s like this right now” rather than resisting through anger, fear or striving to change what cannot be changed.

The Art of Letting Go: Rather than trying to piece together what’s broken, allow yourself the freedom to release what no longer serves you and create space for new beginnings to emerge.

Take Refuge in Stillness: Take a single breath to create space when life feels overwhelming, giving your mind a pause from its habitual commentary and allowing your body to experience emotions just as they are.

Choose Care and Compassion: Guide your choices by asking, “What would kindness look like here?” — whether in your moments, decisions, words or actions.