Are you also catching yourself in thought patterns that aren’t supporting you? Are you going down a rabbit hole of anxiety or fear thanks to the horrendous headlines and even realities on your doorstep?
Those feelings and those realities are real. We can’t deny it, at least not for any length of time. But we can train our brains, with practice, to focus on more useful thoughts rather than keeping us feeling trapped and unable to move forward.
So today, as many join a general strike and day of action in Minnesota and elsewhere, as many demonstrate today and tomorrow to stand up for humanity and our rights to exist and navigate our lives without fear, without persecution, let’s remember to celebrate.
Photo of assorted color star confetti by Jess Bailey Designs
Catch yourself caught in unhelpful thoughts? Celebrate! Well done, we can’t change what we don’t recognize!
Apparently ICE is heading out of Maine? Worth celebrating, even if they’re continuing to treat Minneapolis as a battleground.
More democrats and Republicans working to defund ICE? Progress! Yes!
You did a bit of exercise/self-care/made a tough phone call/went to work when you didn’t want to etc.? YAY! Well done!
You took a pause from social media scrolling to take a few breaths and notice some beauty around you? Celebrate! That’s a big win!
You donated to a cause you care about? You called your representatives? You sent them an email? You went to a protest? Look at you go! Well done!
Okay, hopefully you get the idea here. What’s one more thing you can celebrate right now? Once you identify it, do a little happy dance, give yourself a pat on the back, or savor a favorite drink or treat and remind yourself that you are worthy of love and celebration, every day, regardless of what you do and don’t do. So are all of us.
Let’s live from love and take care of each other, friends.
If you’d like to join me for an opportunity to learn some mental fitness skills and see how saboteurs are keeping you from being happy and living a life you love, head here.
You can also visit my website to learn more about me. I’m a speaker, performing artist, coach and mental fitness trainer. Thanks for stopping by.
It’s been a while. I took a well-needed break over the holidays, and to be honest, I could have used another couple of weeks, but I’m enjoying getting back into the swing of things in many ways.
At the same time, I’m dealing with health news, supporting loved ones dealing with hard things, and of course horrendous violence, killings, war and more from you know who.
Photo of snowy mountains in dim light by Joyston Judah
How are you feeling today, friend? If you pause right now and take a few deep breaths with me, I invite you to ask yourself that question. What stands out to you? Are you physically comfortable? Are you present to your body? Are your thoughts racing? Do you feel energized, or depleted, or somewhere in between?
Photo of a winter scene of a yard and house in the city, with snow, a fence, and sun peeking through trees
As we head into Hanukkah Sunday, are in the midst of Advent, and head toward Solstice and Christmas at a speedy pace, you may be caught up in activities and obligations.
As we see daily headlines out of a terrifying movie or horrendous chapter of history, there are lots of distractions demanding our attention.
Whether you’re finding yourself relentlessly busy or attempting to hide from it all, I hear you, and I see you. Today, I wanted to share one technique that can help me when I find myself caught in familiar patterns. For an audio version of this, head to my Substack.
We all have habitual patterns of our personality. These are patterns that we found served as well as children, keeping us safe and comfortable or at least giving us some sense of security and consistency. As we age, these well-honed patterns can become a trap. While they are well-honed, it is possible to break out of the cycle, the pattern, and make a different choice. But it requires a level of awareness of what’s going on and a willingness (and ability) to make a different choice.
For instance, one of my patterns is that when I start to feel like I am overwhelmed or angry, my default setting is to cope with the scenario by doing. Specifically, I go to the most accessible task – I find that cleaning, especially washing dishes, is a go to, but I may also simply choose the easiest task on my to-do list or even go to scroll a video on my phone.
The wiser part of my brain isn’t running the show here. Instead, I’m simply stuck in a pattern.
So what can I do about it?
The first step is to literally stop. Stop doing. Sometimes this means I literally stop whatever I’m doing and go sit down for an extra reminder that I do truly need to stop. Once I’ve stopped, I take a few deep breaths. You can even do a quick body scan to see where you’re holding onto tension or pain. I notice the physical sensations of where I am and what I’m doing. Notice if I was holding my breath. Notice my posture. Observe where I am in space right now. My body on the floor or whatever surface it is on. Let my extra thoughts go.
Next, I observe what’s been going on. Am I in a calm or chaotic environment right now? How am I relating to others, and how are they responding to me? Am I myself feeling calm and regulated, or am I defaulting into the patterns of my personality?
When I am physically present to what’s going on, if it feels accessible, I also have the option to ask my WISE mind why I started doing that task. Was I acting from fear? From anxiety? It can be useful to observe what just happened. But sometimes, asking WHY feels scary. Maybe it’s a very sensitive topic right now. If that’s true for you, just focus on the physical sensations.
When I do feel I am in my “wise mind” and calmer, present and awake, I can ask myself some questions. You might ask what is yours to do in this situation, in the words of Suzanne Stabile. In the words of Byron Katie, you might ask “what am I believing right now? How does it make me feel? Is it true? Is it really true? Who would I be if I let go of that belief?”.
And finally, having paused, observed and and done some self-reflection, you’re free to make new choices. Allow and encourage yourself to forgive yourself and try something new.
Is your wise mind reminding you of a task that’s truly most important now? Do you finally have the clear head to make a call you’ve put off? To take ten minutes and start a dreaded task? Use this calm state to move forward with one thing today.
There are versions of this process in both my Enneagram work and in my mental fitness work. You may have encountered a similar process elsewhere that works for you. Please let me know how you do this work in your own life. And if you haven’t yet, let me know if you’re going to try it!
Want some support breaking out of your habitual patterns to feel more joy, create a life you love, and be more YOU? Come grab your free session with me.
Whether you’re navigating health challenges or life challenges that are more intense or are just in the midst of the more typical year-end, holiday pressures and commitments that usually seem to define this time of year: today I am giving you permission to pause.
Photo of snowy trees by by Adam Lukac
Want to take a nap, but feeling guilty about everything remaining on your to-do list? This is your permission slip.
Got an invite to another holiday party, but feeling like you’d rather stay home in your PJs? Skip it. Let them know you’ve got another commitment. (You don’t have to tell them it’s a commitment to your own self-care if you don’t want to.)
Feeling pressured to make a decision? Let them know you’ll need another day or another week (or whatever time feels right) before you’ll be able to get back to them about it.
Pause.
There is so much worthy of our attention, but we are human beings and we have limits, friends. As much as we may try to push them regularly. As much as we may be known as the “busy” person in our circle of friends.
Your friends and family love you, even if you have to skip a commitment because you’re getting a cold or you need another night to sleep or rest ahead of an important event.
Permission to pause. Take your permission slip, and use it whenever you need it. It doesn’t expire.
Does this resonate with you? If so, let a friend who could use the reminder know about it. Want some support navigating boundaries and helping you to bring your dreams to life? Come grab your free session with me.
Thanksgiving was my favorite holiday growing up. I loved having a food-centric and people-centric holiday without the pressure of expectations of gifts and making time for concerts and church services and all the things. There’s something simple about this idea, of stopping to be grateful and enjoy the bounty of the harvest.
It is, of course, an entirely whitewashed version of events containing very little truth. And I understand that acknowledging Thanksgiving without truly being present to all the harm settlers have done since colonizing North America is problematic, at best.
Photo: Sun peaks through the clouds over the water
And yet, we can all use more gratitude in our lives, I have to imagine, and if you have a good relationship with your family, all the better on a holiday like Thanksgiving, where that gratitude can extend to the company you’re keeping or to the memories you’re cherishing. And I hope you have a community that you love, and feel loved by, whether it’s your chosen family or given family or both.
I try to remember the truth while also enjoying the extra focus on gratitude that I think we’d all be better for focusing on more often throughout the year.
Just as I juggle the duality of Thanksgiving and how we celebrate in the US (as well as in Canada – I get to celebrate it twice!), I also daily see duality in my life. I juggle the duality of gratitude for my many blessings, supportive people, health care, good food, amazing humans and creatures in my life, at the same time that I feel enraged, anxious, fearful around politics, around destruction and violence, around inequalities, around feeling like politicians aren’t listening and/or are mainly complete bought and owned by billionaires.
Are you able to hold on to gratitude and hope? What dualities do you see playing out in your life? And how are you celebrating Thanksgiving this year, if you are?
Thanks for contemplating with me. If you found this useful, you may also enjoy my recent grounding practice for winter.And if you’re looking for more mental fitness tools or would like some help tuning down the sabotaging thoughts so you can enjoy your life more, come grab your free session with me.
You may also know someone else who’d appreciate this. If so, I hope you’ll share it with a friend. Thanks for being here. Keep resisting.
Last week, I explored a grounding practice for the winter, and I offered an audio recording to try with it. It must have resonated with a lot of people, because it was the largest response I’ve seen to one of my posts in a long time. So today, I’m going to offer a moving meditation.
I love moving meditation, because when my brain is busy, as it often is, it’s easier to get myself to incorporate a moving practice than a practice of stillness into my life. Although it’s much improved given my mental fitness practices, I still often find myself with a chatty inner critic and persistent sabotaging thoughts, from anxious to angry to wanting to avoid things, that threaten to derail me.
Fading fall colors and trees overlook the ocean. Photo by Jamie Feinberg.
After unsuccessful attempts to incorporate meditation into my life (at least beyond walking and yoga), I finally found a meditation practice I could stick with when I turned it into a moving meditation. I now do one every single morning, and it’s been extraordinarily life-changing for me.
I credit my mental fitness work with helping me to instill the habit and also to introduce me to just how important the work is.
I could write an entire article on HOW to do it, likely several, but for today, I’m just going to focus on the doing. First, let’s define what I’m talking about.
There are all sorts of moving meditations out there. There’s a beautiful Buddhist practice that can be very popular,involving an extremely slow practice of moving (generally outside). But for those of us whose busy brains or bodies who won’t let us consider that type of practice, we’ve got another option. It’s also a great way to incorporate mindfulness into your exercise routine.
This practice can be done on a treadmill or walking around indoors, though I highly recommend an outside walk (or even a jog or run) if that is possible for you right now. As I type this, I’m indoors, looking out at the gorgeous sun and blue sky. This would be a perfect day to do this outside, because while it is very cold right now on Prince Edward Island, the sun can assist with both the feel of the temperature and with my mental state.
This is the practice. If you’d like to try it, or if you’d prefer to hear it modeled for you rather than read it, here you go.
Begin by claiming this time, and this space, for yourself. Tune in to your breath. Observe the inhale and the exhale. What parts of your body get involved when you breathe?
If you haven’t yet, let’s begin walking. If you’d rather do this practice while jogging or running, that’s also a possibility. Just keep tuning in to your body. If you’re having a challenging time multi-tasking, please put your safety first and slow down.
Let’s begin by feeling the surface underneath us. Notice the sensations you feel with each step. What can you observe as you step? Now let’s tune in to the sounds our limbs make as they land. What else can you notice?
Observe the muscles that get involved when you take a step. Be present to what your feet are doing, and what feelings are present. Notice the movement of your legs as you move.
Now, let’s observe the movements of your upper body. Is there a rhythm to your hands or arms? Feel the feeling of the wind or air on your face. If there’s sun on you, can you feel it? Notice whatever physical sensations you can right now.
Now, let’s focus our attention on our sense of sight. What colors can you observe around you today? What textures can you discern? What movements inhabit the world you’re encountering? Can you find some details that you’ve never noticed before?
I love to notice details in the trees, along walls, and find flowers and other nature wherever I go. What are you present to today?
Let’s try to focus on our sense of touch. Using your fingertips, choose a texture to focus on. It can be your clothing, your skin, or something outside of yourself. Move your fingertips around to feel all the physical sensations of touch
Now, let’s turn our attention to our sense of sound. What is the farthest sound you can hear right now? Focus your attention on it, and see how many details you can discern. Now, let’s focus our attention on the closest sound you can hear. And once more, let’s focus on another sound that calls your attention. What details and nuances can you notice?
These ideas can be repeated ad nauseum. You can also allow yourself to follow your own instincts, focusing especially on the five senses. Enjoy your movement meditation for as long as you’d like to today.
I hope this has been helpful for you. If you found it useful, you may also enjoy last week’s grounding practice for winter.And if you’re looking for more mental fitness tools or would like some help tuning down the sabotaging thoughts so you can enjoy your life more, come grab your free session with me.
And if this was useful, I hope you’ll share it with a friend. Thanks for being here. Keep resisting.
Today I read news, both positive election results (well done!!!) and the sadness and resignation of friends who are out of options, recognizing they can no longer afford health insurance, which means they can no longer afford to see their doctors, pay for their prescriptions, or maintain any illusion that they have a safety net for the inevitable expenses of health care due to the for-profit nature of medical care in the United States.
Photo of a sunset over the boardwalk by Jamie Feinberg
People share their best tips for eating on a budget and making due if food stamps are cut or gone.
Politicians on the wrong side of history pledge to publish people who stood up for themselves and used their power in NYC and elsewhere.
The United States is no longer just a country living under the threat of daily gun violence in schools and other community gathering places. It is also a country at war with itself, destroying any sense of safety and community and any illusions its children and others had.
Those who followed the rules aren’t safe. No one is safe, though the lightness of your skin can help.
I exchange stories with friends who are socking away food for the winter, like squirrels and chipmunks, unsure what the winter has in store or how it will end.
In one hand, I hold gratitude for my amazing family, friends, and neighbors. I work to stay present to the textures my hands touch, to the warmth of a hug, to the creaminess of the oat milk in my coffee. In the other hand, I work to break free of the inner critic, telling me I am not doing enough, and the sometimes paralyzing anxiety about where we are headed and what could be next.
I sit here, warm under blankets and a cat who adopted us in Florida ( once a fun and affordable home for our RV, now a place we’re not sure we’ll ever return to again).
I remember that whatever our own health challenges are, whatever our own financial struggles may be, we are extraordinarily grateful to be in Canada, to be here, right now.
As you write your own poems, remember the joy. I hope you can find the moments of calm, the moments of love, the moments of beauty. I hope you never give up and that you never give in.
You are worthy. And I will do what I can to support you. Love your neighbors, friends.
When mind games are kicking in and you’d like support learningto control your thoughts and stop the self-sabotage, take a saboteur assessment.
Well folks, things are getting spooky in the United States right now, and I don’t mean Halloween antics or that the darkness of evening is coming more quickly. I mean, of course, that millions of people are being denied their life-saving SNAP benefits because Republicans would rather starve people and keep a tax cut for billionaires while increasing healthcare premiums exponentially. They won’t even tap into the emergency SNAP funds that exist just for this purpose. And yes, we need to have corporations pay their fair share too, but in the short term, let’s prevent starvation!
Some other news on my mind:
Trans healthcare for youth may be banned outright. Gay marriage may be relitigated. And no one with brown or black skin is safe from profiling and persecution in Chicago and around the country.
A wellness influencer with a lapsed medical license and a history of sharing lies about immunizations is nominated as the US Surgeon General, aka “the nation’s doctor”.
The wannabe dictator gets closer and closer, killing people without proof of cause, preparing to send more troops around the country, destroying the East wing of the White House, and exhibiting more and more behavior showing he’s likely both physically and mentally unwell (likely had a stroke) and his team is hiding it.
Republicans are afraid to swear in Rep. Grijalva and release the Epstein files. Gaza is once again being destroyed.
National parks are at risk in the shutdown. More drilling? Nuclear war? Apparently it’s all on the table with this administration.
What do we do, in the face of all of this? How do we care for ourselves? How do we care for our neighbors? For our planet?
Here are a few questions I ask myself to help me discern amidst the noise and horror and daily challenges too. Maybe they’ll help you as well.
Are my basic needs being met? Are the basic needs of my family and friends and neighbors being met?
Do I have an emergency fund, and how long can it last? How precarious a position am I in? How vulnerable are those closest to me?
Consider reaching out for help if you need it. There are organizations and maybe some individuals in your network willing to help. And if you do not need help, consider what steps you can take to support your loved ones, and perhaps your wider circle too.
Prioritizing your own survival is important. Supporting those who turn to you for support or sometimes support you in turn is also important. And consider what ways you can support your neighbors and the larger community, whether it’s helping to connect them with resources or sharing resources of your own.
It can be a wise thing to ask ourselves these questions. But worrying about the future is not helpful when it gets us stuck in thought loops. Instead, do some work to ground yourself when worry or fear is dominating. That’s when you’ll best be able to a) recognize the dangers and b) deal with them. It’s also extremely important to take time to rest.
Am I remembering to rest? To feed myself? To shower? To find joy?
Working 24 hours a day isn’t sustainable. The sabotaging voices in our heads will tell us that we are only worthy when we “earn” it. They are lying. Your wise mind knows that you are a treasure, just because you are you. Even if other people, even if your religion, even if the government tells you otherwise. You are worthy of love and joy and a safe existence.
Set some breaks in the day – for a walk, for a meal, for a shower or bath.
Treasure your loved ones. Make a call, watch a show together, play a board game, sing a song. We never know how much time we have left.
Where are my feet?
Take time each day to remember where you are – and to feel it in your body. Feel your feet on the floor or wherever they are. Focus on your breathing. Listen to the sounds around you. Take time to be fully present.
Find yourself getting overwhelmed by the news or anything else? Presence is life-giving. Get present so you can support those who need you.
What is abundant? What can I share? Who can I support?
It may be counter-intuitive, but we do feel better when we can volunteer or give back in some way. We also know how life-giving gratitude is. Find what you have in abundance, be grateful for it, and consider what you have to share. Your time? Your money? A listening ear? A strong body? What do you have to give, from a place of ease and abundance? And who would benefit from those gifts?
You are doing great, friend. This world is TOUGH, especially right now, and you are still here. And you are doing the best you can. Keep breathing. Make a choice to care for yourself and your neighbors, as you have capacity. I’m so proud of you for continuing to show up. Even when it’s hard. Even when it’s hard to see how it matters.
Need some help finding a broader perspective? Want to know you’re not alone? Want to learn how to get the negative voices in your head to calm down and get out of the way so you can get more done, and with ease and joy?
Photo descriptions: I am wearing a flapper feather headpiece for the 1920’s themed Halloween party I lead a singalong for on Halloween. A second is a photo of my husband. We went out for the best Mexican food we’ve had since New Mexico on Saturday, and we are both extremely grateful for each other and for the amazing meals and drinks we were able to enjoy, especially when so many will be going without in the coming weeks unless Republicans fund SNAP. A third photo shows my gorgeously lit grapefruit mocktail (it was amazing) with boba. I hope it doesn’t seem tone deaf to celebrate the joyful moments. I hope you can do the same, whether it’s a night at home or out in the world.
Friends, I’ve gotten to experience so much joy, so many awesome things, in the past week. And yet my brain and my body are tired. Day after day, in spite of having a good night’s sleep and waking up before my alarm (I know, boo-hoo, how tough is my life?), I’ve woken up feeling like I’m not rested enough and I’d like to just stay in bed.
Could this be depression? Sure. I’ve had some challenges with it in the past, though it’s been a very long time since that was a major struggle for me. But regardless of any mental games my brain might want to play, my physical body is also bearing the side effects of it all. And while it’s 100% valid to seek medical treatment when you’re feeling more tired than usual, I know that right now, for me, I’m feeling like this is just where I am right now – a medication or a chat with a therapist unfortunately can’t change the systemic issues in our world right now.
Photo of fall foliage on either side of a paved path by Jamie Feinberg
The world is a lot. I can have an absolutely beautiful day, I can make progress toward my goals, I can spend time with people I love, and I can still find my mind and my body returning to stressful thoughts and situations.
So for this week, my answer to that is to take one step.
When it feels daunting to get out of bed and do all the things ahead of me, I tell myself to start with just getting up and feeding the cat. I am open to the possibility that if I’m still exhausted by the time that is done, I can allow myself to get back into bed. 19 times out of 20, after I feed the cat, I will commit to getting dressed, knowing I can take a nap later if I’m still tired. One step at a time. I take one step.
This can work with bigger projects and goals too. When the project feels daunting, I can make it easier by breaking it down into small steps. And if having the executive functioning skills required to chop a project into more manageable pieces isn’t happening right now, that’s okay. What’s one small, but meaningful, step that I can accomplish today in the direction of my goal? Let’s commit to doing that now.
I had a beautiful weekend, from leading an ‘80s singalong to teaching voice lessons and music theory, to spending time with friends and phone calls with family. And I had two gorgeous walks in nature.
I know I am incredibly blessed, and I pause to be present to that multiple times each day.
And I am tired.
And I’m aware that the fight may be just beginning.
So acknowledge what you’re feeling. You may need to do more self-care than you’re used to right now. You may need to lighten up your commitments. And you may need to offer yourself a bit more patience and grace right now.
What’s one step you can commit to, when all you want to do is procrastinate or zone out? Let’s do that one thing. And if doing it still feels rough, get a coach, call a friend, or ask a higher power or the universe for support. And above all, keep breathing. Observe the inhale of your breath, and the exhale. Stay present to the here and now. Let the rest be set aside for a moment.
Take good care, friends.
I have a lot of tools to face the challenges of life. If you’d like to learn some with me, let’s start with a saboteur assessment.
Crafting The Life You Want: A Practice in Living 