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Judson Brewer, MD, PhD, shares how mindfulness training – that is being really curious about what is happening in our minds and bodies at certain moments – can be helpful in creating new habits.

He simply and brilliantly explains how we can use mindfulness  in order to create new habits – that is moving from knowing something in our head (knowledge) to really knowing something in our bones at a deeper level (wisdom).

Click here to watch Judson Brewer’s TED Talk

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally … it’s about knowing what is on your mind.” – Jon Kabat-Zinn

9 Attitudes of Mindfulness

1. Beginners Mind
2. Non-Judging
3. Acceptance
4. Letting Go
5. Trust
6. Patience
7. Non-Striving (Non-doing)
8. Gratitude
9. Generosity

Click here to view JKZ’s short, brilliant video on 9 Attitudes of Mindfulness.

A hundred times a day

I remind myself

that my inner and out life

depend on labors of other people,

living and dead,

And that I must exert myself

in order to give

in the full measure I have received

and am still receiving.

– Albert Einstein

Love is not about getting what we want.
Love is about how we live with what we are given.

—C. W. Huntington Jr.

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.

Be grateful for whatever comes.
because each has been sent
as a guide from beyond.

— Jellaludin Rumi,
translation by Coleman Barks

Here’s a simple four step approach to being more mindful, that is more deliberate and thoughtful about how you respond to any kind of moment – pleasant or stressful.

Stop: Pause.

Take a Breath: It might be half a breath, one breath or ten breaths – really depends on the situation you are in, and the pace of your experience, so work with what you have.

Observe: notice what’s happening. Pay attention to and honor your thoughts, emotions, and sensations. Say “YES” to this moment, accepting that it is here.

Proceed: what’s the appropriate response here given what you are noticing? Make a decision based on choice versus habit.

The Art of Disappearing

When they say Don’t I know you?
say no.

When they invite you to the party
remember what parties are like
before answering.
Someone is telling you in a loud voice
they once wrote a poem.
Greasy sausage balls on a paper plate.
Then reply.

If they say We should get together
say why?

It’s not that you don’t love them anymore.
You’re trying to remember something
too important to forget.
Trees. The monastery bell at twilight.
Tell them you have a new project.
It will never be finished.

When someone recognizes you in a grocery store
nod briefly and become a cabbage.
When someone you haven’t seen in ten years
appears at the door,
don’t start singing him all your new songs.
You will never catch up.

Walk around feeling like a leaf.
Know you could tumble any second.
Then decide what to do with your time.

  – By Naomi Shihab Nye, from Words Under the Words: Selected Poems

Click through to hear the poem 

Each day that I don’t meditate….
I experience the same problems that I had yesterday.
I feel more addictive.
I’m on Facebook more.
I need things outside of me to be different.
I don’t create anything exciting.
I feel anxious.
I create goals and look into the future as a way to escape pain.
I run out of time more easily.
I see the bad in average situations.

Each day that I do meditate…
I move through and beyond almost every emotional issue I have.
I feel connection and freedom simultaneously.
I lose addictions.
I’m not triggered by others.
I have an idea that might really impact the world.
I don’t take on anything I don’t want to do.
I have no problem saying no.
Life gets really effortless.
I am the goal and life matches me.
My body is healthier.
I sleep really well.
I have way more time.
More becomes accomplished with much less effort.
I see the good in everything.