"We are what we think.  All that we are arises with our thoughts.  With our thoughts we make the world."  - The Dhammapada
These suggestions are not a substitute for working with your therapist.  For additional help, please schedule a therapy visit.

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.  Scientists are finding fascinating biology that supports the benefits of meditation practice.  The most beneficial meditation practices focus your attention on what you want for yourself and the world and help you set your motivation on positive goals. 

Most meditation practices have mindfulness 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 
  • Clearing 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.  Doubters may enjoy following journalist Dan Harris as he learned how meditation prevents anxiety and other obstacles from interfering with quality of life.  For deeper insight into how Buddhist psychology can help you understand how your 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.  

Listening to podcasts can also help create awareness so your meditation practice is more effective and meaningful.  For the classics, 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. 

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

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 sweat.  In addition to improving fitness, strength, sleep, 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.