Morning vs. Evening Meditation: Which One Is Right for You?

Meditation is a powerful practice that can transform your mental, emotional, and even physical well-being. But one question many people ask when starting their journey is: What is the best time to meditate—morning or evening? The truth is, there’s no one-size-fits-all answer. Both morning and evening meditation offer unique benefits, and the right choice depends on your lifestyle, energy levels, and personal goals. Let’s explore the advantages of each to help you determine which practice suits you best.

The Benefits of Morning Meditation

1. Sets a Positive Tone for the Day

Starting your day with meditation helps cultivate a sense of calm and focus before life’s demands take over. Instead of waking up to stress and distractions, a few mindful minutes allow you to ground yourself and set the tone for a balanced day.

2. Enhances Mental Clarity and Focus

Meditation in the morning improves cognitive function and sharpens your ability to concentrate. By calming your mind first thing in the morning, you create a mental space that fosters productivity and problem-solving throughout the day.

3. Supports Consistency in Practice

Morning routines tend to be easier to maintain since they are less prone to interruptions. Meditating at the start of your day ensures you complete your practice before distractions and responsibilities arise.

4. Pairs Well with Breathwork and Movement

Many people enjoy combining meditation with energizing breathwork or movement practices like yoga, qigong, or stretching. These practices help wake up the body and prepare you for the day ahead.

The Benefits of Evening Meditation

1. Aids in Stress Relief and Relaxation

After a long day, meditation can help you release built-up stress and tension. It provides a moment to slow down, breathe deeply, and reset your nervous system before bed.

2. Improves Sleep Quality

Evening meditation activates the parasympathetic nervous system, which promotes relaxation and prepares the body for restful sleep. Techniques like body scanning, progressive relaxation, and mindfulness can reduce nighttime restlessness.

3. Encourages Reflection and Letting Go

Taking time at the end of the day to meditate allows you to process emotions, let go of worries, and engage in gratitude. This practice helps prevent overthinking and racing thoughts before sleep.

4. Works Well for Night Owls and Busy Schedules

If mornings are rushed or unpredictable, evening meditation can be a great alternative. It helps transition from the fast-paced demands of the day into a more mindful and relaxed state.

How to Choose the Right Time for You

Consider Your Lifestyle

If your mornings are chaotic, evening meditation may be more practical. If your evenings are packed with social or family commitments, a morning practice might work better. The key is to choose a time that aligns with your daily routine.

Assess Your Energy Levels

Do you wake up feeling groggy and unfocused? A short morning meditation can help you feel more alert. If you struggle with stress or racing thoughts at night, an evening meditation may be more beneficial.

Align with Your Personal Goals

If you want to enhance focus, productivity, and emotional regulation, morning meditation is ideal.

If your goal is relaxation, stress relief, and better sleep, evening meditation is the way to go.

Experiment and Stay Flexible

Meditation doesn’t have to be rigid. Try meditating in the morning for a week, then switch to evenings and compare how you feel. You may even find that practicing at both times provides different benefits.

Final Thoughts

There’s no universal “best” time to meditate—only what works best for you. Whether you choose to start your day with mindfulness or end it with reflection, what matters most is consistency. Meditation is a practice of self-discovery, and the best way to find your rhythm is through personal experience.

So, when will you meditate—morning or evening? Try both and see what resonates with you!

If you found this article helpful and want to take your meditation journey even further, check out my ebook on meditation! It’s packed with step-by-step instructions, guided practices, and tips to help you build a lasting and effective meditation routine. Whether you're just getting started or looking to refine your practice, this ebook will give you the tools you need. Click here to get your copy now!

How to Use a Neti Pot: A Step-by-Step Guide

I’ve always imagined what it would be like to breathe the crisp, pure air of a yogi meditating high in the Himalayas—each inhale filled with pristine oxygen, free from pollution, pollen, or dust.

If you’re anything like me, you crave that same fresh, effortless breath. But for most of us, daily life means exposure to allergens, air pollution, and pet dander, which can leave our sinuses feeling blocked and irritated. And let’s be honest—meditation is a lot harder when you can’t breathe properly.

That’s where neti, a traditional yogic cleansing practice, comes in. This simple yet powerful nasal rinse helps clear your airways, making each breath smooth, steady, and effortless—just the way it should be for deep meditation.

What Is Neti?

Neti is one of six shatkarmas, or internal cleansing practices, in classic yoga literature. These purification techniques prepare the body for asana (postures), pranayama (breath control), and meditation, supporting both physical and mental well-being.

The six shatkarmas include:

• Neti – Nasal cleansing

• Dhauti – Digestive tract cleansing

• Nauli – Abdominal massage

• Basti – Colon cleansing

• Kapalbhati – Nervous system purification

• Trataka – Blinkless gazing for mental focus

Of these, neti is one of the most accessible and beneficial for daily life, particularly if you suffer from allergies or sinus congestion.

Why Use Neti for Meditation?

Practicing neti before meditation removes dust, pollen, and mucus, helping you breathe more freely. This is especially useful in cities with high pollution or during allergy season when nasal passages are easily irritated.

Clear breathing enhances focus and concentration, allowing you to settle into meditation with less effort. Just as we cleanse our bodies before stepping onto the yoga mat, cleansing the nasal passages helps create a clear and balanced mind.

For best results, try using neti twice per day—once in the morning to start your day fresh and again in the evening to clear out accumulated impurities.

How to Use a Neti Pot: Step-by-Step

1. Fill Your Neti Pot with Warm Water

Make sure the water is lukewarm—not too hot, not too cold. Test the temperature on your wrist, just as you would for a baby’s bottle. If it’s too hot, it will burn your nostrils (trust me, it’s not fun). If it’s too cold, it’ll be uncomfortable and ineffective.

2. Add Saline Solution

Use a pre-measured saline packet or mix non-iodized salt into the water. Stir gently to dissolve. This helps prevent irritation and ensures the rinse feels natural rather than stinging.

3. Pour the Water Through Your Nostrils

• Tilt your head slightly to one side and place the spout of the neti pot into your upper nostril.

• Slowly pour the water, allowing it to flow in one nostril and out the other.

• Use half of the water on one side, then switch and repeat on the other nostril.

If water drips into your throat, just spit it out—it takes a little practice to get the angle right!

4. Clean Out Your Neti Pot

Always rinse your neti pot with warm water after each use and let it air dry. This prevents bacterial buildup and ensures it’s ready for your next session.

Final Thoughts

A neti pot may seem like a small tool, but its impact on your breath—and your meditation practice—can be profound. With clearer airways, your breath will flow more naturally, allowing for deeper focus and relaxation.

Try adding neti to your daily routine and notice the difference in how you breathe, focus, and feel during meditation. Once you experience the ease of truly open airways, you may never go back!

Hot-Cold Therapy: A Daily Experiment in Detox and Clarity

Today, I’d like to share an ongoing experiment from the retreat center we’ve been living at. My girlfriend and I have been trying out a hot-cold therapy, and we’re excited to share what we’ve learned so far.

The Routine

Every day, we dedicate about an hour to this practice. Here’s what it looks like:

• Preparation: Before starting our routine, we take binders like calcium bentonite clay to help latch onto impurities, making them easier to eliminate. We also mix in electrolytes to replenish essential minerals that might be lost during the process.

• Heat Phase: We spend roughly 20 minutes in the sauna. The intense heat encourages deep sweating, which we believe helps flush out toxins—like heavy metals, microplastics, and other impurities we absorb from our everyday environment.

• Cold Phase: Immediately after, we shift to a quick 2-5 minute cold plunge. This sudden cool-down boosts circulation and feels like a refreshing wake-up call for our system.

• Repeat: In a normal one hour session we get in and out of the sauna a couple times and sometimes rinse off in the outdoor shower (yes, our shower is crafted from a tree stump!).

The Science Behind It

The idea is straightforward: the sauna heats the body, opening up pores and triggering a detox response, while the cold plunge contracts them again, stimulating blood flow and encouraging the body’s natural healing processes. While research on these methods is still evolving, our personal experience has been quite promising.

Energy and Inner Clarity

What’s particularly interesting is the energetic shift we notice after our sessions. There’s a subtle sense of lightness—almost like our internal energy gets a little lift. It feels as if the detox process also clears some mental clutter, making our meditation and yoga practices feel deeper and more focused.

Balancing Community and Solitude

Living at the retreat center has been teaching us how to be flexible in our routines, even while we strive for consistency in our practices. The retreat center offers a unique mix of experiences. During scheduled retreats, such as the one this past weekend, the space buzzes with the energy of guests and activities. At other times, we enjoy the quiet, expansive grounds to ourselves. This contrast has taught us that both lively interactions and peaceful solitude have their own benefits. The occasional buzz of activity brings fresh perspectives and shared energy, while the quiet days allow us to delve deep into our personal practice.

Integrating the Practice

What makes this routine particularly rewarding is how it integrates with other aspects of our wellness journey. We’ve found that:

• The detox benefits enhance our physical agility, making our yoga and stretching sessions feel smoother.

• The mental clarity we gain translates into more focused meditation sessions.

Overall, the practice creates a holistic balance that supports our body, mind, and even our subtle energy.

Here's How Yoga Is More Than Just Fitness

Like many beginners, I initially saw yoga as just a physical workout—a series of postures designed to stretch the body, build strength, and break a sweat. But the more I practiced and studied, the more I realized that yoga is far more than just exercise. It’s a holistic system designed to refine the body, mind, and spirit.

This shift in perspective deepened when I discovered The Yoga Sutras by Patanjali, an ancient text that outlines the full eight-limbed path of yoga. The physical postures—what most of us recognize as yoga—are just one small part of a comprehensive practice aimed at inner transformation.

Let’s take a deeper look at this system so we can understand how asanas (yoga postures) fit into the bigger picture.

The 8 Limbs of Yoga: A Path to Inner Transformation

The Yoga Sutras describe yoga as an eight-step journey toward physical purification, mental clarity, and spiritual awakening. These steps, or limbs, create a gradual process of self-development.

Limb 1 & 2: Yamas and Niyamas (Ethical Guidelines)

The first two limbs, yamas (restraints) and niyamas (observances), are guidelines for ethical living. They help cultivate discipline and self-awareness, forming the foundation for a balanced life.

• Yamas (Restraints): Non-harming, truthfulness, non-stealing, moderation, non-possessiveness.

• Niyamas (Observances): Cleanliness, contentment, self-discipline, self-study, surrender.

Rather than strict rules, these are practical principles that help align our actions with a life of integrity and mindfulness.

Limb 3: Asanas (Physical Postures)

This is the aspect of yoga most people are familiar with. Asanas refer to the postures and movements practiced in yoga studios worldwide.

Why are they important? A healthy body supports a calm mind. If the body is tense or unbalanced, it’s harder to sit still and focus. Asana practice prepares us for deeper breathwork and meditation by cultivating strength, flexibility, and stability.

Think of it this way: Just as we clean a space before sitting down to work, we prepare the body before turning inward.

Limb 4: Pranayama (Breath Control)

Breath is the bridge between body and mind. Pranayama techniques regulate the breath, helping to steady the nervous system and focus the mind.

One of the most common techniques is ujjayi breathing, where breath is drawn in deeply through the nose, felt at the back of the throat, and exhaled with a controlled, rhythmic sound. This breathwork can be practiced alone or integrated into asana practice.

As we refine our breathing, we begin to create inner stillness, making meditation more accessible.

The Inner Limbs: The Path to Meditation

Once the body is prepared and the breath is steady, the final four limbs guide us deeper into meditation.

Limb 5: Pratyahara (Withdrawal of the Senses)

Here, we begin to turn inward, detaching from external distractions. This means closing the eyes, sitting in stillness, and quieting outside influences. This stage helps prepare the mind for deeper focus.

Limb 6: Dharana (Concentration)

Dharana is the practice of focusing on one object—the breath, a mantra, a candle flame, or a visualization. This practice sharpens concentration and quiets mental chatter.

Limb 7: Dhyana (Meditation)

As concentration deepens, meditation naturally unfolds. Here, we experience continuous awareness, free from distraction. The mind settles into deep stillness.

Limb 8: Samadhi (Absorption & Transcendence)

Samadhi is a state of complete presence and unity. It is described as blissful awareness, where we transcend thought and experience deep connection. While it’s the ultimate goal, it’s not the “end” of practice—yoga is about integrating these moments into daily life.

Deepen Your Yoga Practice: A Holistic Approach

The eight limbs of yoga highlight a key takeaway: Yoga is more than just physical postures. It is a path of purification and self-discovery.

Rather than seeing yoga as a sequence of workouts, consider it a daily practice of refining body, breath, and mind. Each limb plays a role, and they all work together—there’s no need to perfect one before moving to the next. Even small steps toward mindfulness, ethical living, and breath awareness can deepen your experience.

If you’re new to yoga, start by planting strong roots: Build consistency, focus on breath, and stay present. Over time, the deeper aspects of yoga will naturally unfold.

Here's the Real Difference Between Meditation and Mindfulness

If you’re new to meditation and mindfulness, you may have wondered how these two practices differ. Many people use the terms interchangeably, and to make things even more confusing, they’re often combined in the phrase “mindfulness meditation.”

I’ve spent a lot of time exploring the nuances between these two closely related practices, and I’m often surprised by how many experienced meditators struggle to clearly define how meditation differs from mindfulness. Let’s break it down into key similarities and differences to bring more clarity to these foundational concepts.

What Meditation and Mindfulness Have in Common

1. Both Promote Well-Being

Both meditation and mindfulness help reduce stress, cultivate positive emotions, and develop qualities like compassion and forgiveness. They also help us break free from constant mental chatter, making space for greater clarity and calm.

2. Both Train Attention

At their core, meditation and mindfulness are about where and how we place our attention. Both practices help us become more aware of our thoughts, emotions, and surroundings, enabling us to respond to life with greater presence and intention.

Key Differences Between Meditation and Mindfulness

1. Meditation Turns Attention Inward, Mindfulness Turns Attention Outward

Meditation typically involves closing the eyes and withdrawing attention from the external world to explore the mind’s inner workings. This inward focus helps develop deep concentration and insight.

Mindfulness, on the other hand, is about being fully present in the external world. Instead of closing off sensory input, we become more attuned to our surroundings, observing everything as it unfolds in the present moment.

2. Meditation Builds Concentration, Mindfulness Cultivates Awareness

Meditation is a practice of selective attention—we choose a single object of focus (such as the breath, a mantra, or an emotion) and return to it whenever distractions arise. This focused attention sharpens concentration, a process known as dharana in Sanskrit teachings.

Mindfulness is a practice of open awareness—instead of focusing on one thing, we remain receptive to everything happening in our field of experience. It’s about noticing thoughts, sounds, sensations, and emotions without attachment or resistance.

Think of it this way:

• Meditation: Like focusing on a single dot on a wall, ignoring everything else.

• Mindfulness: Like observing the entire wall, including all the dots.

3. Meditation Is a Formal Practice, Mindfulness Is a Way of Life

Meditation is a deliberate, structured practice that we sit down to do—usually for a set amount of time. Most people meditate for 10 to 60 minutes a day, using a chair, cushion, or mat.

Mindfulness, in contrast, is an informal, ongoing practice that we integrate into daily life. You can practice mindfulness while brushing your teeth, driving, eating, or even washing the dishes. It’s about bringing present-moment awareness into everything you do.

4. Meditation Leads to Transcendence, Mindfulness Grounds Us in Presence

Mindfulness keeps us engaged in our everyday experience—it helps us become more “here and now.”

Meditation, however, can take us beyond ordinary experience. As concentration deepens, we may enter states of absorption (dhyana) and even transcendence (samadhi)—expanding beyond thoughts, emotions, and the physical world into a blissful state of stillness.

What Is Mindfulness Meditation?

Mindfulness meditation is a hybrid practice that blends aspects of both meditation and mindfulness. It combines the stillness of meditation with the open awareness of mindfulness.

• We sit with eyes open or closed.

• We choose a primary anchor of focus, such as the breath.

• We maintain a broad awareness of all sensations, sounds, and emotions without judgment.

This style of meditation is widely used in therapeutic settings, particularly through Mindfulness-Based Stress Reduction (MBSR), pioneered by Jon Kabat-Zinn at the University of Massachusetts Medical School. It’s a highly accessible method for reducing stress and enhancing mental well-being.

Final Thoughts

Meditation and mindfulness are deeply connected, yet distinct practices. Meditation is about turning inward, developing deep concentration, and possibly transcending the everyday mind. Mindfulness is about turning outward, bringing awareness to the present moment in daily life.

Both offer profound benefits—whether you sit for formal meditation or cultivate mindfulness throughout your day, each practice has the power to transform your well-being.

Try These 2 Stress Busters Next Time You Feel Tense

Stress is not necessarily bad. The biographies of great scientists, explorers, artists, and entrepreneurs reveal that times of intense stress are also times of inspiration and creativity, productivity and accomplishment.

Yet stress, if not properly managed, can nevertheless interfere with all aspects of your life.

Meditation is one of the most helpful practices for reducing stress, but I want to recommend two techniques that you can practice at other times throughout the day…

1. Progressive Muscle Relaxation

Progressive muscle relaxation has also been referred to as the tense and release technique. This is an old school technique that is especially effective if you have tense muscles. When you use this technique, the muscles tire and naturally release their tension.

The simple two-step method of progressive muscle relaxation is this:

A) Tense your muscle in a specific part of your body, say the left arm, at approximately 50 percent capacity. Take a deep breath and squeeze the muscle for about 5 seconds. Practice really feeling the tension for the duration of the squeeze.

B) Release the tension. Allow all of the tension to flow out of the muscle you have just tensed. Exhale and wait 15 seconds before tensing another part of your body.

2. The 61 Points Relaxation 

61 Points relaxation is a technique that encourages you to survey the body.

When you place awareness on tension within the body, the muscles will naturally release their tension.

This is because a lot of tension in the body is the result of tension in the mind. Excessive thinking moves us away from our natural state of inhabiting the body.

The simple method of 61 points relaxation is this: 

Place your awareness one at a time for several seconds on each of the 61 points of the body.

Pretend that you are an explorer, throughly investigating each point.

Continue to survey the body until you have observed each point.

Envisioning a Regenerative Future: Reflections from the RegenWorld Summit

This past weekend, I attended the RegenWorld Summit | Envisioning a Regenerative Los Angeles, a gathering of thought leaders, visionaries, and changemakers dedicated to building a more sustainable future. The event was an inspiring deep dive into regeneration, innovation, and community-driven solutions, and it left me with plenty to reflect on.

Three Speakers Who Stood Out

While there were many insightful panelists and hosts throughout the day, three individuals particularly resonated with me:

Micha Mikailian – CEO, Geoship

My interest in Geoship was sparked by a previous visit to Cal Earth, where my girlfriend and I learned about sandbag earth-made structures. Geoships are different, but equally impressive, offering a new approach to sustainable, fire-resistant, and climate-adaptive housing. Built using bioceramic materials, these homes are designed to withstand extreme temperatures, making them a viable solution for fire-prone California as well as cold regions like Alaska.

One of the most fascinating aspects of Geoships is their Lego-like construction—mostly prefabricated in a factory with simple assembly instructions that allow even those with no construction experience to put them together in under four weeks. This scalability could revolutionize housing accessibility. Although Geoships aren’t yet legal in California, changing regulations in fire-prone areas may soon allow for their widespread adoption.

Sacha Stone – Founder, New Earth Haven

Sacha Stone’s talk was radically idealistic, deeply anti-establishment, and powerfully inspiring. His vision challenges conventional structures—governments, churches, and financial systems—and instead promotes a world where communities solve problems at the grassroots level, eliminating the need for laws, incarceration, and even traditional economies.

He believes that by living communally, growing food locally, and embracing regenerative systems, basic necessities like food and hygiene products could become practically free. While his ideas may be controversial, his passion for sustainable living and community-driven solutions is undeniably motivating. He has already built stunning regenerative communities in places like Bali and Africa, proving that his vision can be realized in tangible ways.

Peter Oppermann – Future Self Institute

Peter Oppermann, whom I had previously met at another event in Topanga, led a powerful Future Self visualization exercise. This guided meditation invited participants to imagine the regenerative community they wanted to create and then use an AI-powered tool to generate an image of their envisioned space, which was then displayed on a large screen.

Inspired by the moment, I took the leap and shared my vision with the audience. I spoke about how my Topanga home burned down in the Palisades Fire—a pivotal event that ignited my interest in sustainable and regenerative architecture. My AI-generated image featured geodesic domes, inspired by Micha Mikailian’s Geoship models, built on the very land where my home once stood. It included hiking trails, meditation labyrinths, and a breathtaking canyon view overlooking the Pacific Ocean—a vision of resilience and renewal.

Final Thoughts

The RegenWorld Summit was a catalyst for deep reflection and renewed commitment to sustainability. From hearing about scalable regenerative housing to envisioning community-driven futures, I left feeling energized about the possibilities ahead.

This event reaffirmed my belief that meditation and mindfulness are deeply intertwined with regenerative living. By fostering inner peace and clarity, we can better envision, create, and nurture the sustainable communities of tomorrow.

I’m excited to continue this journey and explore ways to integrate meditation, sustainability, and community-building into a cohesive practice.

Can’t Meditate? Here's Some Remedies for 9 Obstacles May Inhibit You

Meditation is a challenge for most people. If you’re struggling to reach even seven minutes before your mind starts racing, you’re not alone.

While each person’s meditation journey is unique, many practitioners face common obstacles that can disrupt their practice and stall progress. What begins as mere distractions can quickly turn into roadblocks—unless we identify and remedy them.

Here are nine common obstacles in meditation and their solutions.

1. Illness

Illness affects physical stability, making meditation difficult. If the body is unwell, it can be challenging to focus, no matter how strong the mind is. This doesn’t mean you shouldn’t meditate when you’re sick—meditation can aid healing—but physical discomfort often limits the depth of practice.

Remedy: Prioritize a balanced diet, regular movement, and quality sleep to maintain physical health and support your meditation practice.

2. Dullness

Dullness is a lack of mental energy—a sluggishness that makes focus difficult. It results in inefficiency, slow comprehension, and reduced clarity. Meditation requires a sharp and alert mind, and dullness can make progress feel impossible.

Remedy: Similar to physical illness, dullness can often be improved with proper sleep, nutrition, and movement. Spending time in fresh air and natural light can also help re-energize the mind.

3. Doubt

Doubt creeps in when you question the process or its benefits. In a results-driven society, it’s easy to lose faith when you don’t see immediate rewards. This skepticism can lead to inconsistency or abandoning practice altogether.

Remedy: Cultivate faith through direct experience. Instead of blind faith, focus on effort without attachment to results. Trust the process, and with time, the benefits will naturally unfold.

4. Negligence

Negligence arises when we fail to give meditation our full attention. Without care and mindfulness, the practice remains shallow, and distractions take over. Effective meditation requires deliberate and focused effort.

Remedy: Develop diligence—a commitment to staying present. Set an intention before each session and gently guide yourself back when attention wavers.

5. Laziness

Laziness is a lack of enthusiasm and discipline. Meditation, like any other skill, requires dedication. Without motivation, it’s easy to postpone practice or cut sessions short.

Remedy: Strengthen your determination by setting a realistic schedule and sticking to it. Even on difficult days, sit for a few minutes—it’s consistency that builds progress.

6. Craving

Craving is the constant desire for something more—whether material, sensory, or experiential. During meditation, the mind can become preoccupied with longing for pleasure or distracting thoughts.

Remedy: Cultivate contentment. Remind yourself that fulfillment comes from within, and practice accepting the present moment as it is.

7. Misperception

Misperception is the tendency to believe false narratives—the stories and judgments we tell ourselves. These illusions can cloud awareness and pull us away from direct experience.

Remedy: Develop clarity and discernment. Observe thoughts as they arise, but don’t attach to them. Question whether they are real or just conditioned patterns.

8. Inattention

Inattention is the failure to maintain awareness. It leads to a scattered mind, preventing deeper states of meditation from unfolding.

Remedy: Strengthen concentration by gently returning to your focus point—whether it’s the breath, a mantra, or a visualization. Over time, this builds mental discipline.

9. Instability

Instability occurs when meditative clarity is fleeting. You may briefly enter a deep state of focus, only to lose it moments later. This inconsistency can be frustrating.

Remedy: Cultivate one-pointedness—a steady, unwavering focus. The more consistently you practice, the more stable your concentration will become.

Final Thoughts

Meditation is a journey with inevitable challenges. Recognizing these nine obstacles and applying their remedies can help deepen your practice and bring greater ease to your meditation sessions. Stay patient, stay consistent, and remember—the very act of working through these challenges is part of the practice itself.

Mindful Eating: Transform Your Relationship with Food for Better Health

In our fast-paced world, where convenience often dictates our food choices, mindfulness about what we eat has become more important than ever.

With an overwhelming array of diets, nutritional advice, and meal plans circulating online and in the media, it can be challenging to navigate what truly supports our well-being.

However, bringing mindfulness to our eating habits can help us tune into our body's needs, cultivate awareness, and make informed choices that nourish us physically and emotionally.

Let’s consider some principles of mindful eating, focusing on how to approach food with greater awareness and balance. By learning to listen to your body, evaluate nutrition advice, and honor your unique needs, you can transform mealtime into an act of meditation and self-care.

Practicing Mindful Eating

Mindful eating is more than just knowing what’s on your plate—it’s about engaging all your senses and being present with each bite. Here's how you can incorporate mindfulness into your meals:

1. Pause Before You Eat: Before diving into your meal, take a moment to pause. Notice the colors, smells, and presentation of your food. This simple act can help you shift from autopilot eating to a more intentional experience.

2. Chew Slowly and Thoroughly: Eating slowly allows your body to properly digest food and gives your brain time to register fullness. Savor each bite and notice the flavors and textures of your food.

3. Listen to Your Hunger Cues: Eat when you’re truly hungry, and stop when you feel comfortably full. Pay attention to how different foods make you feel during and after eating—energized, sluggish, satisfied, or craving more.

4. Minimize Distractions: Avoid eating in front of the TV or scrolling through your phone during meals. Instead, dedicate mealtime to being fully present with your food and those around you.

5. Express Gratitude: Reflect on the journey your food has taken to reach your plate—the farmers, the transportation, the preparation. Cultivating gratitude can enhance your relationship with food and make meals more fulfilling.

Evaluating Nutrition Information

Mindful eating also extends to how we interpret nutrition advice. The internet provides a wealth of information, but it can be difficult to separate fact from fiction. Here’s how to evaluate what you read:

1. Assess Credibility: Look for advice from credible sources, such as registered dietitians, nutritionists, or medical doctors with expertise in food science.

2. Understand Context: Nutrition advice should be tailored to your individual needs, taking into account your age, activity level, and health conditions. One-size-fits-all diets rarely work for everyone.

3. Question Extremes": Be wary of diets that eliminate entire food groups or promise dramatic results in a short period. Sustainable nutrition focuses on balance and long-term health.

4. Trust Peer-Reviewed Studies: Rely on recommendations backed by research from peer-reviewed journals rather than anecdotal evidence or marketing claims.

Embracing Your Unique Needs

Each person has unique nutritional requirements influenced by factors like genetics, lifestyle, and goals. Embrace your individuality by tuning into your body’s specific needs:

• Discover What Works for You
  
  Experiment with different types of food and observe how they affect your energy levels, digestion, and mood.

• Consider Holistic Systems
  
  Ancient systems like Ayurveda can provide insights into your natural constitution (doshas) and guide you toward foods that promote balance and vitality.

• Balance Macronutrients
  
  Aim for a well-rounded plate with a balance of protein, healthy fats, and complex carbohydrates. These macronutrients support everything from muscle repair to energy production.

Conclusion

Mindful eating is a powerful practice that connects us to our body and the food we consume. By being intentional about what, when, and how we eat, we can foster a deeper sense of nourishment and well-being. In a world full of diet trends and quick fixes, true health lies in understanding your body’s unique needs, making informed choices, and approaching meals with gratitude and presence.

Next time you sit down to eat, take a deep breath, and let your meal be an opportunity for mindfulness—a simple yet transformative act of self-care.

How to Build a Meditation Habit That Sticks

Meditation sounds great in theory. Who wouldn’t want to feel calmer, more focused, and less stressed? But in practice, it’s a different story. You sit down, close your eyes… and suddenly remember that email you forgot to send, your foot falls asleep, and three minutes feels like an eternity. Before you know it, your "daily practice" becomes a once-in-a-while thing—if that.

If this sounds familiar, you're not alone. Sticking to meditation can be surprisingly hard, even when you know it’s good for you. The good news? You don’t need an iron will or hours of free time to make meditation a habit. With a few simple tweaks, you can make it feel natural—something you actually look forward to instead of another task on your to-do list.

1. Start Small (Really Small)

One of the biggest mistakes people make when starting a meditation practice is setting overly ambitious goals. While meditating for 20-30 minutes a day sounds great in theory, it can feel overwhelming if you're new to the practice. Instead, start small—just one to five minutes a day is enough to build momentum.

Once meditating becomes a natural part of your routine, you can gradually increase the duration. The key is consistency over intensity.

2. Habit Stacking: Attach Meditation to an Existing Habit

Habits are easier to form when they’re anchored to something you already do. Rather than trying to carve out a completely new time slot for meditation, pair it with an existing routine. This is called habit stacking.

• Meditate right after brushing your teeth in the morning.

• Take a few deep breaths before drinking your first cup of tea or coffee.

• Sit in stillness for a few minutes before bed.

• Pause for a minute before starting the ignition to your car or before leaving your car.

By linking meditation to a habit you already have, it becomes a natural extension of your day.

3. Create a Dedicated Space

Your environment plays a huge role in shaping your habits. Having a go-to meditation space—even if it's just a small corner of a room—signals to your mind that it’s time to slow down and tune in. The more inviting your meditation space, the more likely you are to return to it daily.

4. Use Reminders and Triggers

In the busyness of daily life, it’s easy to forget your intention to meditate. That’s where reminders come in. Try setting a daily alarm or notification on your phone, or place a sticky note somewhere you’ll see it (like your bathroom mirror or laptop screen).

5. Be Flexible and Forgiving

Rigid expectations can kill momentum. If you aim to meditate at the same time every day but occasionally miss it, don’t let guilt stop you from continuing. It’s okay to adjust your practice.

• If you miss your morning session, try a short evening meditation instead.

• If sitting still feels difficult, do a walking meditation or focus on your breath while lying down.

• If you only have 30 seconds, take three slow, deep breaths.

What matters is that you keep showing up, even in small ways.

6. Track Your Progress

Tracking your meditation streak can be a powerful motivator. You don’t need to aim for perfection, but marking off each day you meditate—whether in a journal, an app, or on a calendar—helps reinforce the habit.

Even simple note like the following can create a sense of accomplishment and keep you committed:

✔️ “Meditated for 5 minutes”
✔️ “Focused on deep breathing before bed”

7. Make It Enjoyable

If meditation feels like another task on your to-do list, it’s easy to abandon it. Instead, find a style that resonates with you.

• Love music? Try sound meditation with soothing instrumental tracks.

• Need structure? Use a guided meditation app like Insight Timer, Calm, or Headspace.

• Prefer movement? Try yoga or a mindful walking meditation.

Meditation isn’t one-size-fits-all. Experiment until you find a method that feels fulfilling.

The Takeaway

Building a meditation habit that sticks doesn’t require willpower—it requires small, intentional steps. By starting small, anchoring it to daily routines, creating a dedicated space, and staying flexible, you’ll develop a practice that feels natural and sustainable.

The key isn’t perfection—it’s consistency. Even a few minutes of meditation each day can lead to profound changes over time.

So, take a deep breath, find a comfortable spot, and begin your journey. Your mind and body will thank you.

Want a step-by-step guide to building a meditation practice that actually sticks? Get Journey Through Meditation, a practical ebook filled with simple techniques, guided exercises, and insights to help you stay consistent—grab your copy here and start your journey today!

Healing and Moisture – A New Chapter at the Retreat Center

I’m currently undergoing a shift towards renewal. For a long time, my story centered around fire—loss, destruction, and transformation. But now, my life has shifted toward something different: water and earth, healing and grounding.

Living at a retreat center in Topanga has become a space for renewal. Here, my girlfriend and I are creating something meaningful, rebuilding in a different way—not with walls and possessions, but with presence, care, and connection. The land itself is teaching me how to slow down, nourish myself, and find balance.

Rooting Into the Earth

Our little hut on the edge of the property serves a dual purpose—it’s where we live, and it’s where my girlfriend gives massages to retreat guests. While she works with touch and oil to promote healing, my hands are in the soil, tending to the land. I’ve been spending long hours managing the retreat center’s grounds, raking leaves, fixing fences, reinforcing retaining walls, and protecting the land from mudslides now that the rains have come.

I can feel the contrast between where I was and where I am now. Fire is movement and destruction; earth is foundation and stability. I see this in the physical work I do, making the land more secure and resilient, but I also feel it internally—a shift from chaos to steadiness, from survival to intentional rebuilding.

Water as a Healer

For the first time in a long time, I find myself drawn to water. The retreat center has a sauna, and my girlfriend and I use it regularly. The heat envelops us, drawing out toxins as sweat beads on our skin, a cleansing ritual that feels both physical and emotional. The ritual of heat and cold therapy—stepping from the intense warmth of the sauna into the freezing outdoor shower—has become a practice in presence.

There’s something about water’s ability to soothe, cleanse, and restore. The outdoor shower, built into the hollow of a massive tree stump, feels like stepping into an elemental portal—earth and water merging in a way that reflects exactly where I am in life.

The Ritual of Moisture and Self-Care

My girlfriend recently became a massage therapist at an Ayurvedic spa, and her knowledge has deeply influenced my approach to self-care. She introduced me to dosha-specific oils (vata, pitta, kapha), each designed to balance the body’s energy. Before stepping into the sauna, we apply these warm herbal oils, allowing them to penetrate the skin as the heat opens our pores. It’s a small ritual, but it has made a huge difference.

For the first time since I was a teenager, my skin feels truly hydrated, nourished, and healthy. More than that, I’m learning to appreciate moisture, slowness, and care. Where fire burned away so much, water and oil are replenishing me.

Balance Between Earth and Water

I spend my days working the land, making it stronger, more resilient. I spend my evenings in water, allowing it to soften and soothe. These two elements—earth and water—are the themes of my life right now. One gives me stability; the other, fluidity.

Where I once felt restless and displaced, I now feel rooted and nourished.

Reflections on This Chapter

This period of my life is about rebuilding—not through force, but through presence, care, and balance. The work I do, both on the land and within myself, is about restoring what was lost in a way that allows for something deeper to grow.

If fire represents movement, upheaval, and change, then water represents emotions, healing, and restoration. And if earth is stability and foundation, then perhaps this is my time to merge the two—finding a way to stand strong while allowing myself to flow with whatever comes next.

I invite you to reflect: Which element are you embodying right now? Are you in a period of fire, water, earth, or air?

If you’re on a journey of self-discovery and healing, meditation can be a powerful tool to help you stay grounded and present. Grab a copy of my Journey Through Meditation ebook, which offers practical guidance, techniques, and insights to deepen your practice and cultivate inner peace.

The Power of Silence in Meditation

Silence is rare in our noisy world. Meditation gives us a chance to experience it. True silence isn’t just the absence of sound—it’s a space where we can slow down and listen to ourselves.

Why Silence Matters

Silence helps us notice what’s really happening inside. Without distractions, we become aware of our breath, our body, and emotions we usually ignore. It’s not about stopping thoughts but creating space around them.

At first, silence can feel uncomfortable. The mind jumps from thought to thought, trying to fill the quiet. But with practice, silence becomes a place of clarity rather than restlessness.

Simple Ways to Embrace Silence

• Find a quiet place where you won’t be disturbed.

• Notice the pauses between your breaths—the brief moments of stillness.

• Let thoughts come and go without chasing them.

• Take a silent walk outside without music or distractions.

• Start the day in silence—no phone, no talking, just a few minutes of quiet.

When Silence Feels Difficult

If silence makes you anxious, that’s okay. It might bring up emotions you’ve been avoiding. Instead of resisting, sit with them. Let them pass like a breeze moving through an open window.

If your mind won’t settle, focus on something small—the feeling of your breath, the warmth of your hands, or the distant sounds around you. Silence isn’t about perfection. It’s about presence.

Final Thoughts

Try sitting in silence today. No expectations, no pressure. Just you and the quiet. See what happens.

Meditation and the Four Elements: How Earth, Water, Fire, and Air Influence Your Practice

Meditation is often thought of as a practice of the mind, but it is also deeply connected to the natural world. The four elements—Earth, Water, Fire, and Air—each carry distinct energies that can influence and enhance meditation. By understanding these elements, you can align your practice with nature and bring balance to your mind, body, and spirit.

In this post, we’ll explore how each element relates to meditation, the qualities they bring, and how you can incorporate them into your practice for a deeper, more connected experience.

Earth: Stability, Grounding, and Presence

Elemental Qualities:

• Associated with strength, stability, and foundation

• Helps cultivate a sense of grounding and security

• Encourages mindfulness and awareness of the present moment

Earth-Based Meditation Practice:

• Grounding Meditation: Sit comfortably with your feet flat on the floor or directly on the earth. Visualize roots extending from your body into the ground, drawing in the earth’s energy.

• Walking Meditation: Practice slow, intentional walking outdoors, paying attention to the feeling of your feet connecting with the ground.

• Use Earth Objects: Meditate with stones, crystals, or soil in your hands to connect with the grounding energy of Earth.

Water: Flow, Emotion, and Intuition

Elemental Qualities:

• Represents fluidity, emotions, and adaptability

• Encourages emotional healing and self-reflection

• Enhances creativity and intuition

Water-Based Meditation Practice:

• Meditation in the Bath: Take a bath, noticing the sensation of water on your skin.

• Meditating Near Water: If possible, meditate near a body of water—rivers, lakes, or even a fountain—to absorb its calming energy.

• Letting Go Practice: Imagine emotions as water flowing through you, releasing any tension or emotional blockages with each exhale.

Fire: Energy, Transformation, and Passion

Elemental Qualities:

• Symbolizes transformation, power, and vitality

• Enhances focus, motivation, and personal will

• Helps clear mental clutter and burn away negativity

Fire-Based Meditation Practice:

• Candle Gazing (Trataka): Light a candle and focus on its flame, letting your mind clear as you absorb its energy.

• Solar Meditation: Meditate at sunrise or sunset, allowing the warmth of the sun to energize and empower you.

• Breath of Fire (Kapalabhati): A rapid, rhythmic breathing technique that stimulates energy and awakens the inner fire.

Air: Clarity, Expansion, and Awareness

Elemental Qualities:

• Represents thought, intellect, and freedom

• Encourages mental clarity, communication, and spiritual insight

• Connects to breath and movement

Air-Based Meditation Practice:

• Mindfulness of Breath: Focus entirely on the sensation of air moving in and out of your nostrils, following its natural rhythm.

• Wind Meditation: Sit outside on a breezy day and observe how the wind moves through the trees and your body, symbolizing thoughts coming and going.

• Mantra Chanting: Use sound vibrations carried through the air to elevate awareness and connect with higher consciousness.

Bringing the Elements Together

Most people resonate with one element more than others at different times in their lives. You can work with a single element for a targeted meditation practice, or blend multiple elements to create a holistic experience.

How to Integrate the Elements into Your Practice:

• Earth for grounding and stability when feeling scattered.

• Water for emotional healing and intuitive flow.

• Fire for motivation and breaking through stagnation.

• Air for clarity and expanded awareness.

Conclusion

By incorporating the four elements into your meditation practice, you align yourself more deeply with nature and its rhythms. Each element offers unique qualities that can help bring balance, insight, and transformation to your spiritual journey.

Which element speaks to you the most right now? Try incorporating it into your meditation and observe how it influences your inner world.

To learn more about meditation practices involving the elements, check out the Journey Through Meditation ebook here.

Introduction to Tarot: A Spiritual Tool for Reflection and Insight

Tarot is a practice that can guide people on their spiritual and psychological journeys – and complement their meditation practice – because it’s a mirror reflecting our subconscious, helping us navigate our inner and outer worlds.

Understanding the Tarot: Major and Minor Arcana

The first fundamental understanding in the tarot is the difference between the Major and Minor Arcana. Here’s how the deck is divided into sections:

• The Major Arcana (22 cards) – Represent major life themes, spiritual lessons, and significant turning points.

• The Minor Arcana (56 cards) – Deal with everyday experiences and personal development, divided into four suits.

• The Court Cards (16 cards) – Though typically classified as part of the minor arcana, the Pages, Knights, Queens, and Kings are distinct from the rest of the deck and represent personality archetypes, influences, or aspects of ourselves.

Elements Associated with Tarot Cards

Each of the four suits in the Minor Arcana is connected to an element, offering deeper meaning in readings:

• Wands (Fire): Creativity, action, passion, and movement.

• Cups (Water): Emotions, intuition, relationships, and the subconscious.

• Swords (Air): Thought, intellect, communication, and challenges.

• Pentacles (Earth): Stability, material wealth, career, and the physical realm.

The Three-Card Spread: A Simple but Powerful Reading

One of the most common and insightful Tarot spreads is the three-card spread, which can be read in different ways:

1. Elemental Strength of the Reading

• The middle card is the significator, answering your question or presenting the main theme.

• The left and right cards influence the strength of the reading:

  • Two surrounding cards of the same element (fire, water, air, or earth) reinforce and strengthen the message.

  • Opposing elements, such as fire and water, indicate a weaker or conflicted reading.

2. Past, Present, and Future Spread

• The middle card represents the present situation.

• The left card symbolizes the past, providing context.

• The right card indicates the future, offering guidance on what’s ahead.

Daily, Weekly, and Monthly Readings

Using Tarot regularly can help track patterns and provide valuable insights:

• Daily Readings: Use a Minor Arcana card to reflect on daily influences.

• Weekly Readings: Pull a Court Card to understand personal dynamics and challenges for the week.

• Monthly Readings: Draw from the Major Arcana to gain insight into overarching themes and life lessons for the month.

Case Study: The Tower and The Sun

Last month, my girlfriend and I pulled The Tower and The Sun for our monthly reading. At first, we weren’t sure what to make of it, but within that month, our home burned down. The Tower represents sudden destruction and upheaval, while The Sun is a symbol of clarity and renewal. Looking back, this reading served as an important warning—not a prophecy, but a message urging us to be prepared.

Learn about our traumatic but ultimately transformative experience of losing our home here.

Many people fear drawing negative cards, but Tarot isn’t about predicting doom. Instead, it provides awareness. Had we taken The Tower’s lesson to heart, we might have evacuated earlier or safeguarded more of our belongings. Even the most challenging cards hold transformational power—destruction makes space for rebirth. In our case, the fire led us to a new chapter of healing and renewal.

Tarot and Meditation: A Spiritual Practice

Tarot can enhance meditation by offering a visual and symbolic focus for contemplation. Each card contains imagery that connects to the collective unconscious, providing insight into personal psychology and spiritual growth.

How to Meditate with Tarot: A Step-by-Step Guide

1. Choose Your Daily Card – Draw a card and place it on your altar.

2. Observe the Imagery – With eyes open, take in the colors, symbols, numbers, and words.

3. Close Your Eyes – Visualize the card in your mind, holding the image.

4. Contemplate and Reflect – Let thoughts and associations arise naturally.

5. Set Your Intention – Use the card’s message to guide your energy for the day.

Tarot is not fortune telling—it’s a spiritual practice for deepening self-awareness, mindfulness, and personal growth.

Looking to deepen your meditation practice? My Journey Through Meditation ebook offers practical techniques to integrate mindfulness and spiritual insight into your daily life. Get your copy here.

A Journey Through Unconventional Living: Finding Home in Unexpected Places

A picture of Haven Coliving, after we were evicted.

Los Angeles is a city of contrast—a sprawling metropolis where sky-high rents collide with dreams of a freer, more connected way of life. My own journey through the city has been anything but conventional. Each place I’ve lived has been an experiment in community, nature, resilience, and reinvention. This is my story of seeking a different kind of home.

1. Haven Coliving: Learning to Live in Community

For nearly three years, I lived at Haven Coliving in Venice, a wellness-based coliving community. It was an unconventional choice, but in a city where rent prices are sky-high, it was an opportunity to live affordably while immersing myself in communal living.

At Haven, I slept in a pod-style bed, alongside 70-90 other residents. It was a crash course in shared living, but what I gained in return was a deep sense of connection. As community manager, I helped curate experiences that made Haven more than just a place to live:

• Led weekly meditation classes for the residents.

• Coordinated other wellness offerings, including yoga, breathwork, sound baths, and art therapy.

• Organized monthly event calendars, featuring beach bonfires, talent shows, moon ceremonies, and community gardening.

• Helped transform our yoga studio into an art gallery for the Venice Art Crawl, opening our space to the public.

• Showcased our events on Instagram.

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Haven (@colivingathaven) • Instagram photos and videos

Haven was a living, breathing ecosystem of ideas, shared growth, and personal evolution. I believe that when you live with others, you spiritually awaken faster—every interaction is a mirror reflecting parts of yourself back at you.

Then, one day, the property owner decided to shut down the coliving experiment. The pods were torn down, and just like that, it was time to move on. Fortunately, my girlfriend had been living with me there at the time.

2. Topanga: Reconnecting with Nature

Leaving Venice, my girlfriend and I craved something different. We wanted community, but we also longed to reconnect with nature. Topanga called to us. Some of my hippy friends were already living there, and during a visit, they introduced us to the land in the most immersive way possible—by bathing naked under a waterfall after a trip to the local farmers market.

Eventually, we found a place to temporarily call home: a groovy vintage trailer on a private acre of land within a sprawling ranch.

Life slowed down. Mornings started with yoga outside the trailer. Afternoons were spent hiking through private trails. Nights were for stargazing. Sometimes we spotted bobcats roaming just feet away from our camper. Cooking became an art form; we’d make oatmeal breakfasts and creative dinners together in the small but functional camper kitchen.

It was a time of simplicity, but after four months, we found what seemed like the perfect next step.

3. The Dream House—Until It Wasn’t

Our next home was something special—a private house in Topanga, perched atop the canyon with breathtaking views of the Pacific. We had a hiking trail right next door, complete with walking meditation labyrinths. We turned the house into a sanctuary, decorating it with rugs, an altar space, and cozy elements that made it feel truly ours.

Every night, we’d watch the sun dip into the ocean, its golden glow casting a warmth over the canyon. It felt like the perfect place to settle.

Then came the Palisades fire. The Santa Ana winds carried flames through the canyon, sweeping up our home in a single day. We had to evacuate quickly, leaving behind the space we had poured so much love into. Just like that, we lost everything.

Learn more here about how the fire consumed our home and purchase my ebook if you’re interested.

4. Rising from the Ashes—A New Wellness Retreat Home

Heartbroken but resilient, we searched for a new beginning. That’s when we were offered a chance to live at a wellness retreat center in Topanga, as on-site managers.

Now, we live in a tiny cabin originally designed as a massage hut. It’s barely big enough for the murphy bed and a few wicker baskets for clothes, but the amenities more than make up for it. We have access to a beautiful communal kitchen, a yoga studio, a sauna, and scenic overlooks where we still get to watch the sunset—just from the other side of Topanga.

We’re surrounded by chickens, roosters, and a vegetable garden, a reminder that life continues to grow and evolve, even after loss.

Here, we’re hopeful about what comes next, excited to connect with wellness influencers and community leaders.

5. The Future? Sustainable Living and Fireproof Homes

The fire changed us. Losing a home that felt so sacred made us question everything about how we live—and how we could rebuild.

Inspired by our experience, my girlfriend and I attended an Open House at CalEarth (https://calearth.org/), an organization specializing in sustainable, fireproof homes. We’ve begun exploring their courses, learning how to build earthbag homes—structures that can withstand wildfires, earthquakes, and extreme weather.

We also discovered Earthships (https://earthship.com/), off-grid homes built with natural and recycled materials.

As laws shift to accommodate sustainable rebuilding, we’re hopeful that these homes could provide a real alternative for the future of Los Angeles housing.

Final Thoughts

Living in Los Angeles doesn’t have to mean being trapped in the traditional housing model. My journey through unconventional living has taught me that home is not just a place—it’s a way of being. Whether it’s in a pod, a trailer, a canyon house, or a tiny massage cabin, each place has shaped me, revealing new insights about community, nature, resilience, and self-discovery.

The journey isn’t over, and I have no doubt that new adventures—and new unconventional homes—await. But for now, I’m grateful for every step along the way.

Meditation in the Wild: How Nature Enhances Mindfulness

There’s something about being in nature that instantly brings a sense of calm. The rustling of leaves, the distant call of a bird, the rhythmic crashing of ocean waves—these natural rhythms naturally invite mindfulness. Meditation doesn’t have to be confined to a quiet room or a cushion; in fact, practicing in the wild can deepen your connection to both yourself and the world around you.

Living in Topanga Canyon, I’ve found that meditating outdoors enhances the experience in a way that’s hard to replicate indoors. Nature holds a presence that pulls you into the moment, making it easier to quiet the mind and just be. Whether it’s in a forest, by the ocean, or in your backyard, here’s how meditating in the wild can enhance your mindfulness practice.

1. Nature Grounds You in the Present Moment

One of the biggest challenges in meditation is quieting the mind. When you meditate outdoors, nature provides built-in anchors to keep you present.

• The sound of wind through the trees keeps you attuned to your surroundings.

• The feel of earth beneath you provides a sense of grounding.

• The scent of pine or salt air engages the senses, bringing full awareness to the moment.

Instead of trying to force yourself to be present, nature naturally pulls you into mindfulness.

2. The Elements Deepen the Experience

Each of the four natural elements—earth, air, fire, and water—offers a unique meditation experience.

• Earth (mountains, forests, meadows) creates a grounding and stabilizing energy.

• Air (open spaces, windy ridges) brings clarity and lightness.

• Fire (campfires, sunlight on your skin) ignites focus and transformation.

• Water (oceans, rivers, rain) promotes relaxation and emotional flow.

Next time you meditate, notice which element you feel most drawn to and use it as part of your practice.

3. Natural Sounds Replace Guided Meditations

If you typically use a guided meditation, nature itself can take on the role of teacher. The sounds of birdsong, flowing water, or wind create a natural meditation soundtrack that encourages deep listening. Try this:

• Sit comfortably and close your eyes.

• Instead of controlling your breath, listen to the sounds around you.

• Let your awareness expand, noticing distant and nearby sounds without judgment.

This practice, often called sound meditation, helps train your mind to focus effortlessly.

4. Movement Feels More Natural Outdoors

For those who struggle with sitting still, nature offers a perfect setting for moving meditation.

• Forest walks encourage mindful steps and deep breathing.

• Barefoot grounding helps connect you directly to the earth’s energy.

• Ocean or river meditation lets you match your breath to the rhythm of the waves.

Walking slowly with full attention on each step—how it feels to touch the ground, how your body moves—turns a simple walk into a meditative practice.

5. Sunlight and Fresh Air Enhance Well-being

Meditation isn’t just about mental clarity—it also benefits the body. When you meditate outdoors, you get the added benefits of:

• Vitamin D from the sun, which improves mood and energy.

• Fresh oxygen that increases mental alertness.

• A sense of openness from being in a wide, natural space.

If you often feel fatigued or uninspired, swapping indoor meditation for an outdoor session can be an instant reset.

6. Nature Reminds You of Interconnectedness

When meditating in the wild, there’s a sense of belonging that arises. You’re not separate from nature—you are nature.

• A river doesn’t resist its path; it flows.

• A tree doesn’t rush; it grows in its own time.

• The wind doesn’t hold onto anything; it simply moves.

Observing these patterns reminds us to move through life with more ease, patience, and acceptance.

How to Start Meditating in Nature

If you’re new to outdoor meditation, try this simple practice:

1. Find a quiet spot – It can be a park, forest, beach, or even a backyard.

2. Sit or stand comfortably – Feel the ground beneath you.

3. Close your eyes – Take a few deep breaths.

4. Tune into the senses – Notice the sounds, scents, and sensations around you.

5. Let go of expectations – Just be in the experience.

Whether for five minutes or an hour, meditating in the wild offers a fresh way to connect with yourself and the world.

What’s Next?

Meditating in nature transforms mindfulness into something effortless. The natural world doesn’t ask anything of us—it simply exists, inviting us to slow down and tune in.

If you haven’t tried outdoor meditation yet, take a moment today. Step outside, take a deep breath, and notice how the world around you supports stillness.

Want more meditation tips? Grab a copy of the Journey Through Meditation ebook for exclusive mindfulness practices and insights.

How to Stay Consistent with Meditation (Even When Life Gets Busy)

Life moves fast, and sometimes, meditation is the first thing to fall off the to-do list when schedules get hectic. But the reality is, the busier we get, the more we need meditation. There’s an old saying that if you don’t have enough time to meditate 30 minutes, then you need to meditate for 1 hour — because you’re that much more stressed.

However, a consistent practice doesn’t have to mean an hour of stillness every day—small, intentional moments can make all the difference. If you’ve struggled to keep up with meditation, here’s how to build a sustainable routine, no matter how packed your schedule is.

1. Rethink What “Meditation” Looks Like

Many people assume meditation has to be a long, formal sit in complete silence. But meditation is about mindfulness, not perfection. If setting aside 20 minutes feels impossible, try these instead:

• One-minute breathing exercises between meetings.

• Mindful walking during a lunch break.

• Body scans before bed to unwind.

• Listening to a short guided meditation while commuting.

By broadening the definition of meditation, it becomes much easier to fit into daily life.

2. Tie Meditation to an Existing Habit

Building a new habit is easier when it’s connected to something you already do. Try linking meditation to:

• Morning coffee or tea – Take a few mindful breaths while holding your cup.

• Brushing your teeth – Focus on the sensation of the brush and the sound of the water.

• Shutting down your computer at the end of the workday – Take a moment to close your eyes and breathe.

These micro-meditations add up and make mindfulness a natural part of your routine.

3. Start Small and Stay Flexible

If meditation feels overwhelming, start with just one deep breath. From there, work up to one minute, then five. Some days, a full session might not happen—and that’s okay. The goal is consistency, not perfection.

Try setting a minimum baseline, like:
✔ Meditate for at least 1 minute daily (even if it’s just focusing on your breath).
✔ Do a short body scan while lying in bed.
✔ Practice mindful awareness for just a few moments while eating or walking.

Small efforts compound over time, leading to a more consistent and natural meditation practice.

4. Set a Meditation Reminder (But Keep It Gentle)

With so many distractions, it's easy to forget to meditate. A simple reminder can help:

• Set a phone alarm with a soft chime.

• Use a sticky note on your mirror or laptop.

• Add meditation to your calendar as a recurring event.

If you miss a session, be kind to yourself—just pick it back up the next day.

5. Create a Dedicated Space (Even If It’s Small)

Having a special spot for meditation, no matter how simple, helps reinforce the habit. This could be:

• A corner with a cushion and candle.

• A designated chair where you sit in silence.

• A cozy nook with a plant and soft lighting.

Even if your space is just a quiet moment in your car before heading into work, consistency is what matters.

Progress Over Perfection

Staying consistent with meditation doesn’t mean meditating perfectly every day. It means finding small, sustainable ways to bring mindfulness into your life, even on the busiest days.

If you’ve struggled with consistency, start today with just one deep breath. That’s it. Over time, that breath will turn into a habit, and that habit into a lifelong practice.

When meditation becomes something you want to do rather than have to do, consistency naturally follows.

Want more guided support? Get a copy of the Journey Through Meditation ebook to receive weekly mindfulness tips, guided meditations, and exclusive resources.

Breaking Through Meditation Resistance: Why You Struggle to Sit Still (and How to Overcome It)

Meditation sounds simple—just sit and be present. But if you’ve ever tried to meditate, you know that it’s not always easy. Restlessness, overthinking, and self-judgment can make it feel like an uphill battle. You’re not alone in this struggle. Meditation resistance is common, whether you’re a beginner or an experienced practitioner. Let’s explore why sitting still feels so hard and how to break through these barriers.

Why Do We Resist Meditation?

Meditation resistance can show up in many forms: procrastination, discomfort, frustration, or even a belief that it’s just not working. Here are some common reasons why people struggle to sit still:

1. Restlessness and Physical Discomfort

Many people feel fidgety when they first sit down to meditate. Our bodies are used to constant movement, and stillness can feel unnatural at first.

Solution: Find a comfortable posture—there’s no rule that says you must sit cross-legged on the floor. Use a cushion, sit in a chair, or even lie down if needed. A few gentle stretches before meditating can also help release tension and make it easier to settle in.

2. Overthinking and Mental Chatter

One of the most common meditation struggles is an overactive mind. As soon as you sit down, your brain floods with thoughts about work, relationships, or your to-do list.

Solution: Instead of trying to force your mind to be silent, practice observing your thoughts without judgment. Label them (“thinking,” “planning,” “remembering”) and gently bring your focus back to your breath or chosen point of attention. Over time, your mind will settle naturally.

3. Self-Judgment and Unrealistic Expectations

Many people believe they’re “bad” at meditation because they can’t clear their minds or sit still for long. This self-judgment can lead to frustration and avoidance.

Solution: Shift your mindset. Meditation isn’t about achieving perfect stillness or an empty mind. It’s about noticing when your attention wanders and bringing it back—over and over again. That’s the practice. Be kind to yourself and celebrate small moments of presence.

4. Impatience and the Need for Immediate Results

Modern life conditions us to expect quick results. When meditation doesn’t lead to instant relaxation or profound insights, it’s easy to feel discouraged.

Solution: Approach meditation with curiosity rather than expectation. Think of it like going to the gym for your mind. Just as physical fitness takes time, so does training your mind to be more present. Stick with it, even if you don’t feel immediate changes.

5. Feeling Like There’s No Time to Meditate

A busy schedule can make meditation feel like one more task on an already full to-do list.

Solution: Start small. Even one minute of mindful breathing can be beneficial. Build the habit by integrating meditation into your daily routine—try meditating right after waking up, during a lunch break, or before bed.

How to Stay Committed to Your Practice

1. Make It Enjoyable – Choose a meditation style that resonates with you, whether it’s breathwork, body scanning, or guided meditation.

2. Use a Timer – Set a timer for a manageable duration (even just 3–5 minutes) to make it feel less daunting.

3. Create a Dedicated Space – Having a designated meditation spot can make the practice feel more inviting.

4. Join a Community – Meditating with others, whether in person or online, can provide motivation and support.

5. Be Flexible – Some days will be easier than others. Adjust your practice as needed without guilt.

The Bottom Line

Meditation resistance is normal, but it doesn’t have to stop you from developing a fulfilling practice. By understanding the common barriers and applying simple solutions, you can ease into meditation with greater ease and self-compassion. Remember, meditation is a journey, not a destination—keep showing up, and the benefits will follow.

Embracing Impermanence: Lessons from Losing Nearly Everything

The Palisades Fire has left a trail of devastation across Los Angeles, turning dreams into ashes and lives into stories of resilience. Among the countless homes that fell victim to the flames, the magical Topanga sanctuary my girlfriend and I shared—a space filled with love, creativity, and spiritual practice—was reduced to rubble. The space was a manifestation of my deepest values and passions.

With its breathtaking view of the valley and Pacific Ocean, it was a place where inspiration thrived, where life felt balanced and meaningful. But in the blink of an eye, it was gone, along with nearly all my possessions.

Inventory of What I Lost

When I think about what I lost, it feels like an inventory of my soul:

• Between 50 and 100 cherished spiritual books that shaped my understanding and growth.

• Years of meticulous research stored in binders, notecards, and notebooks.

• Essential files, important paperwork, and deeply personal writings.

• Every piece of clothing and shoe I owned.

• The tools of my daily life—kitchenware, furniture, rugs, and decorations.

• Artwork I had poured my heart into creating.

• My meditation cushion, yoga mat, and yoga blankets, which supported my daily practice.

• Sacred altar items, symbols of my spiritual journey.

• My harmonium, a vessel for musical meditation.

• Handmade pottery, carrying the marks of creativity and presence.

Each of these items carried memories and meaning. Yet, in their absence, I find myself standing at a profound crossroads.

What I Saved

Amidst the ruins, there were a few things I managed to save. They feel like small miracles, reminders of what truly endures:

• The clothes on my back and the essential tools of my daily work—my laptops and headphones.

• A single deck of tarot cards and the first physical copy of my Journey Through Meditation book, now more meaningful than ever.

• A picture of my meditation teacher and an altar item gifted by him, symbolic of spiritual guidance that transcends the material.

• My guitar, an instrument of expression and solace.

• My passport, essential for travel.

These items saved are a blessing that are now more meaningful than ever and a reminder of what is most essential to me.

What Survived

Amidst the ashes of my home, two items left behind survived the fire—a Buddha statue and an obelisk crystal.

The Buddha statue, once the centerpiece of my meditation altar, remained steadfast among the rubble. Its survival felt like a profound reminder of the teachings I hold closest: the impermanence of life, the practice of non-attachment, and the strength that comes from inner peace. Despite the destruction surrounding it, the statue exuded an unshakable serenity, grounding me in the present and reminding me that true refuge lies within.

My girlfriend’s black obelisk crystal, left behind in the bedroom, was a striking formation born from the fiery force of molten lava. This crystal, with its sharp lines and powerful presence, seemed to symbolize resilience and transformation. It felt like a message from the universe, a testament to the idea that beauty and strength can emerge from intense heat and pressure.

Lessons in Impermanence

Losing so much at once is an unthinkable tragedy, but it is also an unparalleled lesson in the central teaching of impermanence. Meditation has always been my anchor—a practice that teaches us to detach from material possessions and find peace within. Yet, this experience is testing the depth of my understanding in ways I could not have imagined.

When the external world is stripped away, the inner world becomes all the more critical. I’ve realized that the most meaningful possessions—the ones I cannot lose—are the practices, lessons, and inner peace cultivated through years of dedication.

This fire left me grieving, but it also left me humbled. It has invited me to let go, not just in theory but in action, to find a deeper level of non-attachment and embrace the profound truth that peace comes from within.

Moving Forward

Rebuilding takes time. But I’m bouncing back faster than I ever could have imagined. My Journey Through Meditation book (available right now in ebook form), which I held in my hands as I fled the fire, feels like a symbol of what I still have to offer—a beacon for myself and others navigating life’s storms.

Already, so many friends, family, and employers have supported my girlfriend and I in our transition process by offering us support in the form of money, ebook sales, food, clothes, and places to live.

To anyone reading this, I invite you to reflect on the impermanence in your life. What are the possessions or attachments you hold onto? What remains when they are stripped away? Let this be a reminder to cherish what truly matters and to find stability within yourself, no matter the external chaos.

The journey continues, one step, one breath, and one moment at a time.

The Root of Mind Chatter: Exploring the Five Causes of Mental Restlessness

The human mind is a complex and ever-active force, often likened to a restless monkey swinging from thought to thought. In the practice of meditation, understanding the mind and its tendencies is crucial for achieving stillness and clarity.

The five modifications of the mind are correct knowledge, wrong knowledge, imagination, memory, and sleep. For a more detailed description of those, read my article here. 

Now I want to talk about the causes of these modifications of the mind. 

Causes of the Modification of Mind

Here are the five causes for the five modifications of the mind:

1. Ignorance

When I say ignorance, I am talking about ignorance of your true self. We have a tendency as people to identify ourselves with our names, with our possessions, with our experiences, and with our form, our mind and our body. But what we have to realize is that we are not our names. We are not our possessions. We are not our experiences. And we are not our forms. We are not our mind, and we are not our body. Because all of these things are tenuous and transitory, susceptible to decay and destruction.

2. Egoism

Egoism is quite simply the feeling of individuality which limits a person and distinguishes the person physically, mentally, intellectually, and emotionally from the group. Almost everyone has at least a subtle form of ego. Almost everybody does things deliberately in order gain a sense of separateness and significance. Maybe your ego most clearly evinces in your style of dress, or the jewelry you wear, or the tattoos and piercings on your body. Or maybe your ego most clearly evinces in the university in which you enroll or the career in which you work or the number of workshops or trainings you attend.

3. Fear

Fear is our survival instinct. Fear is our deeply rooted inclination to cling to life. Whenever we have the thought, “If x happens, what will I do?” we are experiencing fear. Whenever we obsess about survival strategies, we are experiencing fear. When we raise concerns over our self-preservation, we are experiencing fear. Fear tends to habituate our mental patterns with the phrase, “What if.”

4. Attachment

Attachment is desire to obtain or maintain things. Attachment is the tendency to grasp for things. Attachment tends to arise anytime you possess something that you like, but refuse to let it go, even if a situation demands you to do so. Your attachments could include any number of people, places, experiences, or things.

5. Aversion

Aversion is desire to avoid or abandon things. Aversion is the inverse of attachment, but an equally tempestuous affliction. Aversion tends to arise anytime you oppose something that you dislike, resisting its presence and influence within your life. Your aversions could include any number of people, places, experiences, or things.

How to Counteract These Causes

Understanding the five causes—ignorance, egoism, fear, attachment, and aversion—is the first step to calming the mind. However, awareness alone is not enough. Here are a few practices that can help counteract these tendencies and restore balance:

1. Cultivating Self-Awareness
   

   Through meditation and self-reflection, we can begin to recognize when ignorance of our true nature leads us astray. Mindfulness practices help us separate our essence from fleeting thoughts, possessions, and roles.

2. Practicing Humility

   
   To address egoism, engage in acts of service or spend time in nature to remind yourself of the interconnectedness of all things. Journaling about gratitude can also shift focus away from individual accomplishments toward shared experiences.

3. Facing Fear with Courage
   

   Fear often dissipates when brought into the light of awareness. Breathing exercises, grounding techniques, and seeking support from trusted individuals can help mitigate the habitual “what if” thought patterns.

4. Letting Go of Attachments
   

   Practice letting go by decluttering your living space or participating in activities that encourage detachment, such as spending time in nature without distractions. Remind yourself that true joy comes from within, not from external possessions.

5. Releasing Aversion

   
   Challenge your aversions by gradually exposing yourself to situations or ideas you resist. This practice, often referred to as "leaning in," helps dissolve resistance and fosters acceptance.