I hesitated before writing this because the phrase “be grateful” can sometimes feel like it’s been said one too many times. We’ve all heard it before—probably since childhood. Gratitude is supposed to make everything better, but when it’s framed as an obligation or a fix-all, it can feel hollow. And if you’re like me, it might even bring up guilt when you forget to practice it.  
 
Yet, here we are in November, the season of giving thanks. It’s impossible to avoid the reminders. But before you roll your eyes, I’d like to offer this: maybe gratitude isn’t tired. Maybe it’s just misunderstood.  
 
Here’s the truth: gratitude isn’t just a nice thought or a seasonal slogan. It’s a powerful, science-backed practice that can change your life. When we focus on what we’re grateful for, our brains release chemicals like dopamine and serotonin—the ones that lift our mood and ease our anxiety. Gratitude connects us to others, calms our fear centers, and even strengthens our immune systems. It’s not magic; it’s biology.  
 
A Small Step Toward Big Change 
 
If this resonates with you, I invite you to try something simple. For the next seven days, write down three things you’re grateful for before bed. But don’t stop there—add the “why.” For example, “I’m grateful for my morning coffee because it gives me a moment of calm before the day begins.” The “why” matters. It deepens the practice and helps you uncover what gratitude really feels like.  
 
Gratitude isn’t just about making a list; it’s about shifting your perspective. It’s about choosing to see what’s good even when life feels overwhelming. And yes, it’s about coming back to what matters—again and again.  
 
So, as we step into this season, let’s reclaim gratitude. Not as a chore or a cliché, but as a tool that can ground us, heal us, and remind us of the beauty in our lives.  
 
Give it a try. You just might be surprised by what you find.  

“How you arrange the plot points of your life into a narrative can shape who you are—and is a fundamental part of being human.” — Julie Beck
 
We’ve all been there—caught up in a story that loops in our mind on repeat. The voice in your head that says, “I’m always messing up,” or “I’ll never be good enough.” These narratives seem harmless at first, but over time, they quietly shape how we see ourselves and what we believe is possible. The good news? You’re not stuck with these stories. With mindfulness, you can identify them, challenge them, and rewrite them in a way that reflects your true potential.
 
Here’s how you can begin: IDENTIFY . OBSERVE . CHALLENGE . REWRITE
 
1. IDENITY the Narratives Holding You Back
The first step is to bring awareness to the stories that play on repeat. Often, these stories sound familiar and feel automatic, like background music in your daily life. Pay attention to those recurring thoughts that pop up, especially in challenging situations. Are they encouraging, or are they tearing you down?
 
Try this: Take a few minutes each evening to reflect on any recurring beliefs you had during the day. Simply jot them down in a journal without judging them. Notice the patterns—awareness is the first step to change.
 
2. OBSERVE with Mindfulness
Mindfulness helps you create space between yourself and your thoughts. It’s like watching a movie of your life instead of getting lost in every scene. When you can see your thoughts for what they are—just passing events—you create an opportunity to choose how to respond.
 
Try this: The next time you catch yourself spiraling into an old story, take three slow, deep breaths and mentally say, *“This is just a story my mind is telling me.”* This simple practice will help you step back and create some distance.
 
3. CHALLENGE Your Old Stories
Now that you’ve identified and observed your stories, it’s time to question them. Are these narratives really the truth, or just old scripts running on autopilot? When you start to challenge these stories, you make room for new perspectives.
 
Try this: When a limiting thought comes up, ask yourself these questions:
- What’s the evidence that this thought is 100% true?
- Is there another perspective I could consider?
- What would I say to a friend who’s stuck in this narrative?
 
Challenging these stories is about looking at them from different angles and discovering that there might be a more balanced or empowering way to see things.
 
4. REWRITE Your Narrative
Once you’ve broken free from your old stories, it’s time to consciously write new ones. This is about choosing a narrative that aligns with who you want to become, not just who you’ve been. You’re not ignoring reality; you’re choosing to see challenges as opportunities for growth instead of roadblocks.
 
Try this: For every limiting belief you notice, write a new narrative that reflects your growth. For example, if your old story is, “I’m not capable of handling this,” try replacing it with, “I’m learning and becoming more resilient with every challenge I face.”
 
Changing your narrative is a journey, not a one-time fix. Consistent mindfulness practice builds the awareness you need to recognize old patterns and intentionally create new ones. Even just a few minutes a day can make a big difference.
 
Start small with a 5-minute daily mindfulness practice. Sit quietly, focus on your breath, and observe any thoughts that come up without judgment. When you notice a negative story, acknowledge it, and let it pass. You’ll gradually build the mental muscle to choose your narrative more consciously.
 
Final Thoughts
The stories we tell ourselves aren’t set in stone—they’re drafts that can be revised. With mindfulness, you gain the awareness to see your old narratives for what they are and the courage to create new ones that reflect your growth, resilience, and potential.
 
You hold the pen. So, take a deep breath, embrace your power, and start writing the story you want to live.

As the election season ramps up, it's easy to feel overwhelmed by the intensity of it all—political tension is in the air, and it seems like every conversation, headline, and social media post is another spark added to the fire. The constant flow of news, heated arguments, and deep-rooted divisions can leave even the most level-headed among us feeling frazzled.
In moments like these, I want to offer a reminder that mindfulness can be a powerful tool to help us regain emotional balance and stay rooted in the present. 
Here are 5 mindful ways to be a guiding force during this charged time:

1. Cutting Through the Noise: It’s easy to get swept away by the constant flood of news and social media updates. That kind of exposure can fuel anxiety and make us feel powerless. Mindfulness reminds us that we have a choice. We can pause, breathe, and be intentional about how much information we consume. It’s okay to step back, set boundaries, and protect your peace.
2. Responding Instead of Reacting: Instead of reacting in the heat of the moment, mindfulness helps us pause and observe our feelings, giving us the clarity to respond with intention, not just out of anger or fear.
3. Finding Stability Amid Uncertainty: When the future feels unpredictable, mindfulness pulls us back to the here and now. Tools like deep breathing and meditation offer a way to soothe anxiety and help us cope with the unknown.
4. Nurturing Empathy: In the midst of political disagreements, mindfulness encourages compassion. It allows us to engage with others, even when we don’t see eye to eye, from a place of understanding rather than conflict. It also reminds us to be gentle with ourselves when emotions run high.
5. Aligning with Your Core Values: Practicing mindfulness invites introspection, helping you stay connected to what truly matters to you. It ensures that your actions during this election season, whether voting, advocating, or simply having conversations, are aligned with your deepest values. For me, those include: kindness, openness, curiosity and compassion.

I hope this information helps. We can approach this election season with steady, mindful breaths to ground ourselves, and remain aligned with what truly matters.

​We can cultivate our own inner joy by delighting in another’s happiness. This practice not only increases our own positive feelings of joy but it also cultivates greater compassion and connection toward others. Skeptical? Give it a try. 
 
Imagine someone you love smiling and having fun or take notice others expressing joy throughout your day. Think kids on a playground, a couple holding hands. You get it.
As you do, breathe in their joy and happiness and whisper these phrases to yourself: 
 
I’m happy that you’re happy. 
May your happiness last. 
May your happiness grow. 
May your happiness and good fortune radiate.
 
Did it work? Are you experiencing vicarious joy and happiness?