"We are what we think.  All that we are arises with our thoughts.  With our thoughts we make the world."  - The Dhammapada
​In brief, whatever you are doing ask yourself, “What’s the state of my mind?”  With constant mindfulness and mental alertness, accomplish others' good.  This is the practice of bodhisattvas.  - Togmay Sangpo, "The Thirty-Seven Practices of Bodhisattvas"
Awareness sets a certain standard for when you’re confronted with a situation. Where you might be tempted to do something that is harmful, you’re instead able to bring in your mindfulness training and say, ‘Well, this is unbecoming of me. This is against my values.’   - Thubten Jinpa, founder of Compassion Institute and author of A Fearless Heart
We think that when we are not doing anything we are wasting our time.  That is not true.  Our time is first of all for us to be.  To be, to be what?  To be alive, to be peace, to be joy, to be loving.  And that is what the world needs the most. S o we train ourself in order to be.  And if you know the art of being peace, of being solid, then you have the ground for every action… because the ground for action is to be.  And the quality of being determines the quality of doing.  Action must be based on non-action.  - Thich Nhat Hanh
These suggestions are not a substitute for working with your therapist.  For additional help, please schedule a therapy visit.  Consider joining a meditation group led by a trained and experienced teacher. 

Why I recommend meditation practices

Meditation practices have been used for thousands of years to develop awareness of what your brain is doing and how you respond to the world around you, focus your attention, and set motivation for your own personal change.  Scientists are finding fascinating biology that supports the benefits of meditation practice.  

Most meditation practices have mindful self-awareness and values at their core.  Whether you choose mindfulness meditation from Buddhist psychology, contemplative prayer from Judeo-Christian, Muslim, or other faiths, or moving meditation like yoga or tai chi, with steady practice you should notice these benefits: 
  • Increased calm and contentment 
  • Increased compassion for self and others
  • Feelings, sensations, and thoughts dissolving on their own, because all things come and go
  • More flexible and gentle-minded thought patterns, followed by gentler behavior toward self and others 
  • Ability to nourish positive, beneficial thoughts 
  • Ability to break habits of fueling negative, non-beneficial thoughts 
  • Ability to clear away obstacles to wellness

How do I start a meditation practice?

The New York Times published an excellent primer on meditation practice called How to Meditate.  You can also start exploring on Lion Roar's How to Meditate page.  Doubters may enjoy following journalist Dan Harris as he learned how meditation prevents anxiety and other obstacles from interfering with work and quality of life.  

I highly recommend the simple mindful meditation practices of Plum Village.  You can download the Plum Village app for simple guided meditations.  Some meditations call for prostrations.  If you are unable to do so, simply sit or stand. 

For deeper insight into how Buddhist psychology can help you understand how the mind handles thoughts and emotions, check out Thubten Chodron's book Open Heart, Clear Mind.  If anger is getting in the way, try Thubten Chodron's book Working With Anger or read Thich That Hanh's article Transforming Anger into Love. 

Why do I keep talking about "practice"?

The brain learns by repetition.  Remember when you were a child learning the alphabet and times tables?  You learned by repeating so many times that your brain stored the information and you now recall it without much effort.  This is learning.  Meditation practice is the same.  The more you repeat the practices, the more your brain learns this new habit and the easier it becomes.  

Without further ado, here are my faves

The classics (highly recommended):  
Free moving meditation on YouTube: 
  • Yoga Zone is great for learning to breathe well while practicing basic yoga postures and flows.  Instructors are mirror images of you which helps you follow along.  
  • Jason Crandell on Yoga Journal To Go helps build awareness of poses and strength. 
  • DoYogaWithMe with David Procyshyn and colleagues offer classes of different styles and skill levels.

Self-compassion means you treat yourself as well as you treat anyone else and no worse.  Here are some modern meditations to cultivate self-compassion: 
Science shows that much of happiness comes from learning and practicing.  Here are some great tools: 

Deepen your practice with analytical meditation 

Listening to podcasts can deepen your meditation practice so it is more effective and meaningful.  For mindfulness practice, you can try Sharon Salzberg's Metta Hour, Joseph Goldstein's Insight Hour, or Jack Kornfield's Heart Wisdom podcast.  These podcasts are available for Apple and Android mobile devices. ​ 

The Meditations on the Lamrim (Gradual Path to Enlightenment) are analytical meditations that can help you deepen self-understanding and cultivate more beneficial actions.  You can cycle through the lamrim meditations or focus on the ones most interesting to you.  Discussions of the lamrim teachings are also available.  

Music for calming, soothing, and sleep

And don't forget to exercise regularly

You get a lot of bang for your buck with exercise, especially cardiovascular exercise that gets you breathing deeply and breaking a little bit of a sweat.  In addition to improving fitness, strength, sleep, digestion, and nutrition, exercise helps with emotional stability, coping, and the ability to self-soothe.  Check with your medical doctor or primary care provider before beginning any exercise practice.