I hope everyone is enjoying the same bright sunshine and warmth that we are getting over here in the East Bay this week. We probably don't need the 100 degrees we're supposed to get tomorrow...but I'll take it!

Ok now that we've discussed the weather...can I get real for a second? I'm putting too much pressure on myself lately. I feel generally overwhelmed, like I'm not getting enough done to be successful and reach my goals. Every night lately, I feel a bit distressed, going over in my head the list of things I didn't get to or milestones I haven't achieved. Does this ever happen to you? A self-doubting funk? I enjoy setting goals and I always have high expectations of myself. Sometimes it comes back to bite me in the ass. 

Right now I'm wishing that I was traveling, exercising, blogging, reading and sleeping more. That I was working toward my long term goals and spending more time enjoying friends and embracing my hobbies more. That I was cooking, cleaning, shopping and learning more, and knocking way more off my to-do list at work.

I unload here because if there's anything I've learned from my experience in this ol' blogosphere, it's that in general, we "bloggers" (though I really hesitate to call myself that) have quite a lot in common. I'm constantly impressed by the goals, dreams, introspection, authenticity and beauty that I see out there in this community. I see people chasing dreams, taking risks, capturing the simplicity and beauty of life along the way. I can't imagine that it all comes without a few "ahhhhh panic!" moments, for any of us. I'm so grateful that when that happens, we all have the ability to get it out there like this. It helps!

Anyhow, although I do feel this way, what I know is that I'm doing fine. That it's my own mindset that needs to be altered, so I'm working on that. 

Because when I look at these photos from the past couple of months and I'm reminded that I have it pretty darn good. It's been an absolutely beautiful spring. 

1. best salad ever

2. tasting at St. George spirits - so amazing

3. view from the tippity top of Stanford

4. pup snuggles

5 - 8. shots of a birthday on the beach

9. tiny flower / man hands

10. Easter display

11. simple moments with my mama

12. backyard martini

13. Tahoe beachin'

14. clear water / happy pups

15. new book

16. new Miz Mooz shoes (on sale, I must say)

Mindful 02 :: Deep Breaths

"Pause for a few seconds to observe the flow of your breath. 

Become aware of a silent but powerful sense of presence."

Happy Spring everyone! I'm so happy to get back in to the Mindful thang. I am ready. My workaholic stress-case has subsided. Spring is shining over here, and us East Coasters are bred to be happy and relaxed on sunshiney days.

Today I wanted to keep it simple by talking about Mindfulness of Breath. As you're starting your mindfulness practice, this is one of the easiest things to focus on. The more you practice, the more you'll do it. I find myself focusing on my breath now occasionally throughout the day, and each time it brings an enormous sense of calm over me. In a boring or irritating meeting? At the dentist? Having trouble shutting off before bed? These are all wonderful moments to try a discreet mindfulness of breath meditation.

Preparation

Like last time, you will sit or lie in a comfortable position. Usually I recommend sitting up with good posture to keep you alert (especially if you're tired!). You may choose to close your eyes or keep them open (if I feel distractable, which is almost always, I keep them closed).

Practice

Begin by gently moving your attention onto the process of breathing. Simply observe each breath as it happens. Without feeling the need to alter your breath, just notice everything that's happening. Is your chest moving up and down from the breath? Can you feel the air going in and then out of your nostrils? Notice how the breath is always changing. One moment it might be deep and slow, the next it might be shallow, the temperature of the air might change. See if you can notice the changes while you practice.

If your mind wanders, know that this is okay. Simply notice the distraction (this is a moment of mindfulness!) and gently bring your attention back to the breath. One thing that helps is to use noting phrases to keep your attention on the breathe. I often say in my head "in...out....in....out". 

Zoom in and out during the exercise. Increase your curiosity - how detailed can I feel this breath? Then zoom out and feel the expansive nature of your breathing.

Ending and Reflection 

Take a few moments to yourself, just to feel connected with the present moment. Expand your awareness from the breath into the room around you, and as you feel comfortable to do so, take a deep breath, stretch, open your eyes and bring the exercise to a close.

You can practice on your own, but if you would like a guide, here is a 5-minute Mindful Breathing Meditation.

Enjoy your mindful breathing! I hope you all give it a try this weekend.