Mindful Moments

In this episode of Mindful Moments, recorded during the fall 2021 IECA conference, Maureen leads a partially guided meditation practice. Join us later for two additional meditation sessions recorded during the conference week.

The Independent Educational Consultants Association hosts two conferences every year. At each in-person conference, founder Josh White hosts 30-minute meditation sessions each day of the conference. This fall due to the COVID-19 pandemic, the conference was held virtually. For three days of the conference, Josh and Maureen White hosted and recorded live morning meditations.

In this episode, part two of a two-part series, Josh and the students at Red Mountain Sedona discuss Slow Is Fast--the other side of the Fast Is Slow paradox.


Working slowly when moving toward a goal or trying to achieve a desired end can feel painful. Patience may be a virtue, but it doesn’t typically come easily for most people. In an age where lighting-speed progress feels mandatory and deliberation feels costly, we can quickly fall into a hasty and impulsive trap. Our actions may out pace our preparation, which can cause us to stumble needlessly along our way. Developing awareness around our anxiety to perform, accomplish, and succeed can help us to make choices that will support our ultimate goal rather than undermine our current efforts.

In this episode, part one of a two-part series, Josh and the students at Red Mountain Sedona discuss the Fast Is Slow paradox.

Many of us are familiar with Aesop’s fable, The Tortoise and the Hare, a story that praises deliberate perseverance over hasty action. Much like many of his fables, the lesson from this tale is prudent. While rushing through tasks can create the illusion of faster progress and increased productivity, the act of hurrying can often lead to careless mistakes, which require more time and energy to repair.

Impulsivity, whether well-intentioned or not, can cause us to overlook important details, speak unskillfully to others, or behave in ways that lead to unpleasant outcomes. Though it certainly can feel counterintuitive to take a slower approach, the cut twice measure once adage can be a good reminder that taking the time to mindfully engage with our tasks and with others can actually lead to faster and better results in the long run.

In this episode, Maureen expands on the five senses by introducing three additional sensorial perceptions.

Sight, sound, smell, taste, and touch. Most of us learn about our five senses at a very young age. Throughout our growth and development, we take in information about the world through a variety of sensory experiences. We are swaddled in soft blankets as infants, we expand our palate through culinary exploration, and we feast our eyes on the majesty of nature. While these receptor sites provide us with useful and at times delightful data, the five senses are not our only sensorial processors. Our bodies are equipped with other abilities that help keep us oriented and safe.

In this episode, Josh and Maureen discuss transitional stress and how emotional regulation impacts learning.

Transitions like going back to school can create a significant amount of anticipatory stress. While we know that life is full of changes, this knowledge does not necessarily provide any comfort as we adjust to our new realities. Any shift in our typical way of operating can feel uncomfortable and ungrounding. During these periods of increased anxiety, our dysregulated limbic system can shift our behavior, causing us to lash out at others or shut down under the stress. Developing and maintaining self-awareness and learning to regulate our nervous system through grounding exercises can help us to navigate life’s transitions with more ease, grace, and compassion.

In this episode, Josh and Maureen discuss shock trauma and offer ways of navigating traumatic events.

Trauma is a general term used to describe a wide variety of negative and disturbing experiences. As the mental health field evolves, so too does our understanding of the many types of traumas that exist. Shock trauma is likely one of the easier categories to conceptualize, as it involves a specific event or situation, such as an accident, a natural disaster, the death of a loved one, or an assault. In the wake of these types of events, our perception of reality can become distorted, which can have ripple effects in other areas of our lives. As vulnerable individuals living in an unpredictable world, it is inevitable that we will be faced with traumatic events. How we respond to traumatic events can determine whether we become paralyzed in our new reality or whether we can realign our mind and body to process and move through the event.

In this episode, recorded during a live Dharma talk at Red Mountain Sedona, Josh explores practical ways of combating dissatisfaction and greed.

The human brain is biologically wired to not be satisfied, at least not for long. Hunger, for example, is a major motivator for hunting and gathering. Being in inclement weather is a propellant to seek shelter. Though Buddhist philosophy says otherwise, wanting in its most basic form is not the enemy. Taken too far, however, desire can very quickly morph into greed, attachment, and compulsive behavior. The antidote to this deadly sin is gratitude. When we truly recognize and appreciate what we have, and cultivate a practice of reflection, we are less prone to dissatisfaction, scarcity mindsets, and excessive consumption.

Self-love, an under-practiced and under-appreciated concept is arguably one of the most important aspects of our mental health and well-being. In a modern, Western society replete with substance use, low self-esteem and high anxiety, it’s apparent that many of us struggle to embrace self-love. We often engage in harmful behaviors that fuel our self-critical thoughts and perpetuate a cycle of self-sabotage. In this way, self-love and loving kindness toward ourselves is critical for supporting recovery from compulsive and destructive behaviors. When we love and value ourselves, we are provided with the motivation to care for ourselves, and in turn this impacts our ability to be of service to others.

In this episode, recorded during a live Dharma Talk at Red Mountain Colorado, Josh discusses the importance of cultivating loving kindness. To learn more about Loving Kindness and the Maitri Bhavana meditation practice, check out these videos from Josh and Maureen: Mindful Moments Ep. 31: Loving Kindness 4-Part Series Overview; Mindful Moments Ep 8: Loving Kindness Guided Meditation

In this episode, a follow-up to last week’s (Ep. 61) recording, Josh expands on the gift of not knowing.

“Know Thyself,” is one of three Ancient Greek aphorisms inscribed on the Temple of Apollo at Delphi, and the wisdom holds up. Throughout the course of our lives, we inhabit a multitude of roles and responsibilities—child, sibling, student, employee, friend, parent, spouse, and so on. It’s important to know ourselves in each of these roles in order to effectively and appropriately rise to each occasion. The Greeks, however, go on to complicate their initial Delphian directive with the third inscription, “surety brings ruin.” This bit of knowledge seems to suggests that holding a fixed view of oneself can actually be detrimental. Eastern philosophy would likely agree. The extent to which we can be flexible in our understanding and expression of who we are can determine our capacity for life-long growth and change.

In this episode, recording during a live Dharma talk at Red Mountain Sedona, Josh discusses the benefits of not knowing everything.

We’ve all heard the saying, “knowledge is power.” Recent numbers show that colleges in the United States earn an estimated $670 billion dollars in combined revenue annually. We as humans place a premium on learning and then demonstrating what we’ve learned to whoever will listen. The term ‘homo sapiens,’ means ‘wise man,’ and many of us work extremely hard to live up to that name. From a Zen perspective, however, not knowing is a more desirable position. Acting from a place of curiosity rather than making assumptions based on our current understanding actually leads to better outcomes within our relationships and our lives in general.

In this episode, Josh, Maureen, and two very special guests engage in a verbal and non-verbal conversation about trauma resolution.

Any dog lover will tell you that we can learn a lot from our cute, cuddly, canine friends. Generally speaking, dogs are a source of unconditional kindness and positive regard. They do not see race or status, and are contented by life’s simple pleasures. Dogs are also mindfulness masters, who are deeply anchored in the present moment. We as human beings struggle with this concept. Often we ruminate about the past or mentally project ourselves into the future, both of which can contribute to our suffering and rob us of contentment and joy. Though dogs excel at living in the present, they, like humans, can experience trauma, which can lead to anxiety, agitation, and anticipatory fear. While time and space can help dogs and humans regain a sense of safety, there are also a host of kinesthetic practices, in addition to supervised meditation exercises, that can help us move through our traumas.

To donate to Retriever Rescue of Las Vegas: https://www.retrieverrescuelv.com/

In this episode, part 2 of a series recorded during Eve’s Corner, presented by Equinox Counseling and Wellness, Josh discusses the meditation experience (see episode 58) with the live audience, and answers questions about mindfulness.

“The Second Pandemic,” is a term being used to describe the wide range of distressing emotions emerging in the aftermath of the acute period of the COVID global event. For many people managing these feelings is an exhausting and challenging task, however, taking the time to intentionally and compassionately recognizing these feelings as sane responses to what were insane conditions can help to ameliorate the distress and provide some relief.

In this episode, recorded during Eve’s Corner, presented by Equinox Counseling and Wellness, Josh guides us through a meditation designed to help us through The Second Pandemic. This episode is part of a two-part series. Join us next week when Josh discusses the meditation with the live audience.

Over a year and a half after the world was brought to its knees by the pandemic, we are starting to emerge from the acute suffering and isolation that gripped us in 2020. We know that COVID-19 has taken a toll on mental health in profound ways. We also know that many of the individuals who struggled with mental health prior to the pandemic are struggling in even greater ways now. What’s been coined “The Second Pandemic,” is the acknowledgment of the feelings of fear, anger, irritability, and fatigue that we may be feeling during this time. It can be confusing to experience these surges of emotions during an ostensibly joyous time when we are getting back to some semblance of normalcy. Mindfully recognizing and honoring our feelings provides a way for us to find compassion for our experience and move forward with intention and resolve.

In this episode, recorded during a live Dharma talk at Red Mountain Sedona, Josh expounds on the true definition of karma.

Over the course of our lives, it’s a given that we will experience a variety of situations. Some of these experiences will be pleasant, some will be unpleasant, and some we will regard with indifference. It’s also true that we do not have control over what happens to us—a fact that causes anxiety for many people. The good news is that while we cannot control life, we do have control over how we respond to life, though it may not always feel that way. From a mindfulness perspective, what happens to us is less important than how we respond to what happens to us. How we respond to life, more often than not, influences what happens to us. All of our actions (or inactions) have consequences. When we understand this universal truth, we understand the true nature of karma.

In this episode, Maureen draws on her professional expertise as a clinician and personal experience as a mother to discuss developmentally appropriate parenting.

It’s graduation season! A joyous and exciting time of celebration and transition for individuals who have completed their high school experience. As high school seniors walk across the stage to accept their diplomas, parents sit in the audience filled with an overwhelming mix of emotions. Though it's a happy occasion, this time of year for many parents is also marked by equal parts of fear and sadness. As graduating seniors step into their new roles as young adults, parents also experience a shift in their identity as well. It can be incredibly difficult to learn how to parent a young adult child while reconciling the internal conflict that comes with letting young adults launch.

In this episode, recorded during a Dharma talk at Red Mountain Sedona, Josh explores the benefits of approaching life with a beginner’s mind.

Mastery and expertise can provide an undeniable boost to the ego. Feeling confident and knowledgeable on any given subject or at any skill can feel extraordinary. On the other hand, approaching situations as an expert can have many pitfalls. We can operate based on assumptions, it can interfere with our ability to listen, learn, and grow, and taken to the extreme, it can alienate ourselves from others. Though it can feel counterintuitive, being a beginner or approaching life with a beginner’s mind can actually improve our lives dramatically. When we muster the courage to try something new and fail, when we search for the gifts in the mundane, and when we approach situations with openness and humility, we can truly step into the potential of each moment.

In this episode, recorded during Josh’s Dharma talk at Red Mountain Sedona, he discusses the nature of change and impermanence.

Every situation, interaction, or experience we have has a beginning, a middle, and an end. Change and transition are constant forces acting upon us as we move through our lives. As humans we have a natural tendency to cling to our experience, which can mean we struggle to move through life’s ups and downs fluidly. We often attach to what is happening to us and cling to it for dear life. This attachment to our circumstance, whatever it is, keeps us from navigating life with ease and equanimity. We want to hold on to the good and move swiftly from the bad, though we frequently forget that none of it is ours to keep.

In this episode, the first episode of Season 2 of Mindful Moments, Josh and Maureen recount a recent experience that highlights the benefits of flexibility.

There are few instances more frustrating than when things don’t go the way we planned. Whether we want to admit it or not, we at times enter situations with expectations, hopes, and preconceived notions about how we want events to play out. Unfortunately though, life is unpredictable and does not adhere to the rules, laws, and boundaries that we set. Life often has little regard for our hopes and dreams, and we can’t take that personally. Rather than digging in and arguing with reality, it can be helpful to recognize the narrative we have in our minds about what should be happening and go with the flow of what is actually happening.

In this episode, the anniversary of Mindful Moments, Josh and Maureen discuss the importance of sustained, incremental efforts toward goal attainment.

The process of working toward a goal can be overwhelming. Often times we have a desired outcome in mind, however, we can become paralyzed as we conceptualize the amount of work it will take to reach the goal. For many of us, especially those with ADHD or other executive functioning challenges, task initiation can be problematic. Taking the first step of a thousand-mile journey can feel impossible. We have to reminder that accomplishing our dreams is not an overnight process. When we allow ourselves the time, space, and compassion to take baby steps, one day at a time, we can surprise ourselves with what can achieve.

In this episode, Josh discusses COVID fatigue and gives helpful insights into how we can combat these feelings.

Despite the fact that mask mandates are being lifted in parts of the country, and COVID-19 vaccines are becoming more readily available for those who chose to get them, we are still very much in the midst of the pandemic. We are over a year into such a dramatic departure from our regular lives, and are slugging through overwhelming feelings of COVID fatigue. Mask frustrations, on-going travel restrictions, and extended separation from loved ones continue to plague our daily lives, and it’s only natural to feel burned out. Paying attention to these feelings, honoring them, and recognizing that, like all things, the feelings and the pandemic will pass can help us to regain our sanity and motivation to keep going.

***Please note, this episode was recorded during a conference . Others are present in the room, and there will be some background noise. We apologize.

In this episode, recorded during the Wilderness Therapy Symposium in Asheville, NC, Josh opens his presentation with a brief guided meditation. Click the link below to see the full presentation: "Mindful Transition: Acknowledging and Addressing the Unique Challenges of 18-Year-Olds in Wilderness and Transition Programs.”

Spring is an exciting time of rebirth, growth, and transition. The longer days, warmer weather, and blooming flowers carrying feelings of hope and anticipation with the changing season. This time of year is also the time when nearly-17 year-olds and 18-year-olds are moving ever closer toward graduation and stepping into life as a legal adult. Like the start of Spring, turning 18 is often exciting, however, being 18, being the parent of someone who is 18, and working with 18-year-olds in therapeutic settings can be fraught with challenges as well. Tumultuous Spring storms mimic the internal and external struggles for 18-year-olds and those around them. Reflecting on our memories of when we were 18 can provide us with compassion for those currently in the Spring of their journey.

Josh's full presentation: https://youtu.be/B9uWrxMwgm4

In this episode, Maureen and Josh explore the power of reflecting on our internal experience as a way to move through challenges.

When we feel bothered by a situation, whether it be an old hurt or a fresh wound, being told to “let it go,” can feel shaming, if not highly frustrating. Though the comment may be well-intentioned, the interpretation is that we should just get over it and move on. Unfortunately, as Josh explores in Ep.4, this is not an easy or realistic task. In order to find internal peace, we have to create space for reflection and introspection. We have to allow the feelings to be present and welcome them with compassion, curiosity, and a heart of forgiveness – not necessarily for others, but for ourselves.

In this episode, Maureen invites us to get curious and contemplate our true heart’s desire.

Busy people, especially natural care takers, don’t often get the chance to consider their wants and needs as they move through their lives occupied by the needs of others. It can be difficult or nearly impossible to find the space, time, and energy to pause and inquire about what we actually want for ourselves. Without this ability, we may unconsciously and compulsively fill our homes with material possessions, or we may take on more work in the pursuit of external validation and success because it is what we think we want. However, if we actively work to carve out a few moments of quiet reflection, we may learn that what we really want is not at all what we thought we wanted.

In this episode, Maureen reflects on the last year and guides us in a brief meditation.

Mid-March 2021, for many of us, marks the one year anniversary of one of the most radical shifts in daily life that we have ever known. The world we live in now is vastly different from the world we lived in just over a year ago, and the lives we live are vastly different as well. In the last year, we have had to slow down and reprioritize how we spend our time, especially for those who juggle working from home while tending to other responsibilities. For better or for worse, the pandemic has offered us the opportunity to take a break from our habitual patterns and figure out what is absolutely necessary. Meditation, similarly offers us this gift. Sitting quietly, even for a few moments can disrupt our unconscious behaviors and illuminate a path toward more intentional living.

In this episode, recorded during another Live Dharma talk at Red Mountain Sedona, Josh examines the true purpose of fear and explores how we can live peacefully in spite of it.

All animals on planet Earth have a fear response. This primal instinct is responsible for ensuring the survival of the species. When danger is encountered or a threat is present, animals – humans included – behave in ways that guard against injury and death. In this view, fear is a protective feeling for which to be grateful. Unfortunately, as we well know, it’s more complicated than that. In most cases fear is not the celebrated hero of our story. Rather, for many of us, it is the villain that can paralyze us and prevent us from living a full and wonderful life.

In this episode Josh talks about ways to find perspective and regain your peace amidst the collective weight of small frustrations.

Within the substance use recovery community there’s a saying that goes, “It’s not the train wreck that will get you drunk, it’s the hangnail.” This expression highlights the incredible power of tiny annoyances or frustrations, especially when these irritations accumulate rapidly over a short period of time. We all encounter similar situations of this nature— we’re delayed in line at the grocery store, then we burn our tongue on the first sip of fresh coffee, then we have a small disagreement with another person, and so on and so on. Taken on their own, these incidents may not account for much, but the quicker they pile up, especially during times of stress, the quicker we are to lose perspective and make mountains out of mole hills.

***Please note that Josh experienced some connectivity issues while recording this episode.

In this episode, filmed during another Live Dharma talk, Josh explores the concept of Karma with the young adult students enrolled at Red Mountain Sedona.

Karma as a concept is often misunderstood. Colloquially it is sometimes interpreted as “what goes around, comes around”—the idea that people get what they deserve. But this view is quite limited. It does not take into account the reality that good things happen to seemingly bad people, and bad things happen to seemingly good people. To accurately define karma, is to understand that every action has a consequence. Karma does not assign blame for our actions or pass judgment on what we do. Rather it simply is the acknowledgment that what we do and how we spend our time matters and often dictates the outcomes we experience.

In this episode, filmed during a live Dharma Talk with Red Mountain Sedona students, Josh examines the importance of strength, vulnerability and connection.
*Please note that Josh ironically experienced connectivity issues during the recording of this episode. He sends his apologies.

Heavy metal recording artist, Chris Kael from the band Five Finger Death Punch, is vocal about his sobriety and struggles with depression. In his second visit to speak with students at Red Mountain Sedona, he shared a bit of advice to the audience of young adults. In his talk he said, “Don’t worry about staying strong--stay open.”
Strength and vulnerability are arguably one in the same. At times it requires herculean strength to endure the discomfort of being open to experience, however, in doing so we invite life-sustaining connection with ourselves and with others.

In this short episode, Maureen pauses to bask in the impermanent magic of the season.

It’s hard to picture anything more beautiful and peaceful than a landscape covered in freshly fallen snow. For many people, young and old alike, snow is an enchanted, wonderous part of an otherwise cold and dark season. Though snow can mean traffic delays and other inconveniences, we have the choice to pause and appreciate the silence, the glistening sparkle, and the joy that it brings to so many.

***Please note Josh experienced connectivity issues during the recording of this video. We apologize for the disruption.

In this episode, Josh discusses the importance of rest and how to mindfully manage fatigue.

Self-care is a concept that gets tossed around liberally as a societal movement around health and wellness continues to permeate popular culture. In fact, according to the Global Wellness Institute, the global wellness market is valued at an estimated $4.2 trillion dollars and is expected to increase over the next several years. It’s no wonder why this industry is so profitable. As the pandemic continues to rage on, exhaustion levels are on the rise. The balance of working from home while tending to children, worrying about distant family and friends, and the challenges of maintaining some semblance of normalcy have taken it’s toll. As tired as we all are, there are still daily demands that require our attention and crises that seem to spring up almost constantly. So the question becomes, how do we continue to show up in our lives and show up for others when it often feels as if we are on the brink of collapse?

In this episode, Josh briefly explores two common expressions that exemplify the contradictor dynamic between persistence and surrender, and he discusses a mindful approach to managing during challenging times.


In times struggle or in the face of adversity, it can be difficult to know what to do. We may be bombarded with contradictory messages urging us to either persist or to surrender, to persevere or to let go. Though without the insight of self-awareness, it can be difficult to order our steps, to see the lighted path forward in in the darkness of our conflict. In these moments it can also be difficult to stop and reflect on the ways that we are contributing to our suffering and the ways that we could be choosing to support our health and well-being.

In this episode, pulled from the our pre-holiday coffer, Maureen guides us through a simple and brief meditation that can be done anywhere at any time.

We as humans, with our sophisticated neocortex, have a tendency to make simple things more complex than they need be. Rube Goldberg was a cartoonist in the early 1900s, who satirized the cultural obsession with technology by depicting overly complicated machines that performed menial tasks. While it’s true that our lives are increasingly more layered and involved, especially as the pandemic continues to enmesh our work and home lives. It’s also true that we have at our disposal a straightforward, uncomplicated way of redirecting our nervous system when we become overloaded in our daily lives. When faced with an issue, be it a problem at work or the hiccups, sometimes the best solution is the simplest. Just breathe.

In this episode, part two of the LIVE Mindful Moments series, Josh and Maureen answer audience questions about mindfulness and mediation.

Josh and Maureen White, the husband and wife visionaries behind the Red Mountain Programs, ended 2020 with a LIVE episode of their Mindful Moments series. Joined by a few friends from across the country, they first led a guided meditation to close out the year (click here for the meditation), then they processed the experience and took questions from their intimate audience. Pulling from their expertise in Eastern philosophy, neuroscience, and mindfulness, they discussed topics ranging from impermanence, acceptance, cultivating joy, and even anti-aging.

In this two-part episode, Josh and Maureen first take us through a guided meditation to transition into the new year, and then in part two, they will be joined by a few friends and colleagues for a thought-provoking mindfulness Q&A.

In our haste to put the tragedy and despair of 2020 behind us, we may lose sight of the precious opportunity to reflect on the fullness of this last year. While the worldwide explosion of COVID irrevocably changed our lives in the early months of 2020, halting our routines and devastating our healthcare system. And while social justice movements progressed and election votes were tallied, there were so many other moments that colored our year. Many of us learned lessons, both painful and beautiful. Many of us reconnected with ourselves and with others in new ways. Many of us had our eyes opened in ways that will forever impact how we move through the rest of our lives. These moments need to be remembered, honored, and appreciated so that we can fully and intentionally step into the new year.

In this episode, a pre-Christmas recording for the post-holiday blues, Maureen and a very special guest examine the ego through the lens of mindfulness.

From a psychoanalytic perspective, the ego serves a supremely important purpose in separating conscious thought from unconscious thought, and in forming the foundation for our personal identity. In mindfulness practice, however, the concept of the ego can be problematic. A strong ego or sense of self, without the checks and balances that self-awareness and introspection provide, can lead to an overidentification with our thoughts and feelings. Mindfulness and meditation create space for us to separate from our ego, which opens the door to humility and the critically vital ability to laugh at ourselves.

In this episode, Josh guides us through the final installment of the four-part Maitri Bhavana series.

When we encounter difficult people in our daily lives or when we have ongoing struggles with a particular person, it can be hard to even consider sending positive energy to these people. It’s usually quite easy and sometimes exceedingly satisfying to dwell on how we’ve been wronged and ruminate on our feelings of frustration, irritation, and at times hatred. Dwelling on the slings and arrows hurdled at us regardless of the intention can breed resentment and can ultimately interfere with our ability to feel compassion on a global scale. What’s more, making a concerted effort to foster loving kindness for those who anger us can sometimes provide us with the illuminating realization that perhaps they weren’t wrong to begin with.

In this episode, part three of a four-part series, Josh guides us through the third component of the Maitri Bhavana, Loving-Kindness Meditation.

There are billions and billions of people who share this planet with us. However as we move through our daily lives we often encounter some of the same people from day to day. The gas station attendant, the mail carrier, the neighbor we’ve never met. Many times we cross paths without giving them much thought. They are neither positive nor negative figures in our lives. As we continue cultivating loving-kindness, it can be helpful to practice generating compassion for those outside of our familiar circles. Contemplating the hopes, fears, dreams, and struggles of veritable strangers can introduce an element of shared humanity that can soften our interactions with everyone around us.

In this episode, part two of a four-part series, Josh guides us through the second component of the Maitri Bhavana, Loving-Kindness Meditation.

For most people, it is far easier to provide reassurance, warmth, and compassionate understanding to friend than it is to provide ourselves with those same things. In times of struggle or in the face of failure, a default response can be to berate ourselves for our shortcomings. In order to develop loving-kindness, we must first access those feelings consciously. We must experience the felt sense of this quality in order to cultivate it in other areas of our lives. One easy way to access these feelings is to bring to mind the image and essence of a dear friend. Thinking of them and wishing them well is a way to strengthen this neuropathway so that we can more readily do the same for ourselves and others around us.

In this episode, part one of a four-part series, Josh guides us through the first component of the Maitri Bhavana, Loving-Kindness Meditation.

In our image obsessed, social media and “selfie” culture, it can be challenging to combat all of the negative thoughts we may have about ourselves in our desire to reach an unrealistic, or unattainable external goal. Many a wealthy person has been made from industries that focus on diets, beauty products, and photo enhancement software. On the other hand, for those of us who derive self-worth from our productivity, performance, and work ethic, we can get caught in paralyzing perfection traps or self-critical shame spirals when we set extremely high expectations for ourselves. In either case a lack of compassion for and acceptance of ourselves as imperfect human beings can lead us to treat ourselves in ways that are neither loving nor kind. Developing loving kindness for ourselves by spending intentional time appreciating our positive qualities and acknowledging our wishes for happy lives is an important first step on the journey toward more easeful living.

In this episode, an introduction to a four-part series, Josh provides us with an overview of the Maitri Bhavana, or Loving-Kindness meditation practice.

As the dust settles from the recent historic election and we prepare for what many recognize as a major holiday season, we may be feeling a sense of excited anticipation, anxiety, and residual or expected frustration. Gathering with family, either virtually or otherwise, and dealing with crowded stores and other seasonal headaches can breed irritation with those around us. Loving kindness, a quality often associated with the season of gratitude and giving, is an antidote that can transform our inner and outer worlds. Developing a loving, kind relationship with ourselves first, will over time spill over into our relationships with everyone we encounter, even strangers and those with whom we have conflict. How we treat others is often a reflection of how we treat ourselves, and as conscious beings we have the ability to shift our attention and intention for the greater good of ourselves and our communities.

In this episode Josh guides us through a meditation designed to help us mindfully enter the week ahead.

Mondays don’t have to be manic. While many of us can recall the lyrics of the popular 80s song and can more readily call to mind the sense of dread and anxiety as we approach the start of a new week, we have the chance to approach Mondays from a different frame of mind. Each Monday presents as a new opportunity to start fresh. Often times our angst comes from the judgments we make about what happened or didn’t happen the week before or what will or will not happen in the coming week. In order to get to where we want to be, and to get there with more ease and presence of mind, it can be helpful to reflect on (and let go of) what was and what is, before we move ahead into the future.

In this episode, Josh and Maureen discuss the election and social media through the lens of neurobiology.

As America waits to receive the results of the 2020 presidential election, we have the opportunity to reflect on what is happening within our minds and bodies. The stress of the unknown combined with the desire for our person to win creates a maelstrom of emotional and behavioral responses. The 24-hour news cycle and the ubiquity of political content on social media actives the most primal region of our brains, the limbic system. No matter what stance you take, we know that each side feels a sense of danger and insecurity as they conceptualize a world in which the opposing side wins. Applying mindfulness to our experience, tracking our thoughts, feelings, and physical sensations can help us to find ground and stability in the moment. No matter the outcome (perhaps, we know by now), we can support ourselves by first identifying and attuning to our experience. We then can chose how we want to respond. Hopefully we can all choose to respond with equanimity and loving-kindness.

In this episode Maureen guides us through several meditation practices and provides instruction on posture and ways of conceptualizing meditation for specific benefits.

If you’ve ever been to a hardware store, you may notice that there are hundreds if not thousands of tools designed for creating, fixing, and improving all aspects of your home. Home improvement buffs spend years building their tool collection with the intention of being able to address whatever problems arise. In a similar fashion, there are hundreds if not thousands of meditation practices that can be used to address challenges that we encounter in our daily lives. A common misconception is that there is only one way to meditate, however, in reality there are different practices that can be cultivated to reduce anxiety, deepen self-awareness, and reconnect with our bodies.

***Disclaimer, due to a technical issue, this video cuts off abruptly at the end. Josh and Maureen extend their apologies.***

In this episode, Josh and Maureen reflect on the last six years serving young adults and their families.

Even in difficult times, it is important to celebrate important markers of time. This month, Red Mountain Sedona, the mindfulness-based young adult program that Josh and Maureen founded, celebrated its sixth anniversary. While the social distancing constraints and travel limitations from COVID-19 prevented a large in-person gathering, Red Mountain Sedona hosted a virtual birthday party with their friends from throughout the mental health field.

In this episode Maureen discusses the importance of caring for ourselves so that we can extend compassion to others, and then she guides us in a Tibetan, Tonglen meditation.

As we near a monumental election in an unprecedented time of division, it’s natural to look for ways to find peace amidst the tumult. While we want to feel at ease during these heightened times of stress and conflict, we may often find ourselves feeling irritation, resentment, or even hatred for those with whom we disagree. Neuroscience shows that cultivating compassion for ourselves and others has a positive impact on physical and psychological health. It improves the way we feel about ourselves and improves the quality of our relationships. True compassion is not completely straightforward, rather it involves an intentional give and take process that develops over time. In these divisive times, the question then becomes, how do we have compassion for extremely difficult people? One solution, as you may have guessed, can be found through meditation.

In this episode Josh takes us through a guided meditation to help us transition from the week to the weekend.

Allowing the time and space to transition from one thing to the next is an underrated practice that tends to get overlooked in our rush to meet the unending demands of daily life. While it may feel impossible to set aside any amount of extra time, if we are able to do so, then we may discover that we move through our tasks with more ease and presence of mind. Moving from the week to the weekend presents an opportunity to begin practicing mindful transitions. Though the busy-ness of managing work, school, family, or our own daily needs each week may inevitably spill over into the weekend, taking a few moments to examine our feelings, thoughts, challenges, and joys from the week can make a noticeable difference in our weekend.

In this episode Josh discusses the cultivation of serenity as a mindful way to manage and prevent burnout.

As we near the 10th month of 2020, we may be feeling a disheartening mix of fatigue and disappointment. The challenges that we have encountered so far this year and the extraordinary amount of energy it takes to respond to those challenges have perhaps left us feeling depleted and even burnt out. Our mood may be low, our tempers may be short, and those around us may suffer because of our suffering.
Serenity, as a concept, is often discussed in the context of recovery. Hearing the word may bring to mind the serenity prayer used in the Alcoholic Anonymous fellowship. Having a sense of acceptance and even appreciation for what is, even when things are difficult, can naturally generate a sense of calm. Learning to be aware of the storm without being completely caught up by it is a mindfulness practice that takes time to develop.

In this brief guided mediation, Josh helps us to cultivate this internal sense of appreciation.

Gratitude and appreciation are terms that are commonly used interchangeably. Depending on how you focus your attention, however, subtle nuances can emerge. From a mindfulness perspective, gratitude can be seen as the conscious awareness of the often times external people, places, things and situations for which we are happy to have in our lives; whereas appreciation is the internal, felt sense of being grateful. We may be grateful for our children, our friends, or our pets, and if we pay attention, we can feel certain sensations in our bodies when we think about or come in contact with them.