Here’s a a surprisingly simple hack to employ when you’re pandemic-addled brain feels like it’s in “fight or flight” mode all the time. Lengthen your exhale to kick start your nervous system’s parasympathetic (relaxation) response.

Email apnea is defined as the temporary cessation of breath or shallow "fight or fight" breathing while looking at a computer screen. It has become far more common with our nation's massive shift to virtual work from home experiment. One effective way to counteract this unhealthy breathing pattern is with this simple and sweet meditation called "Soft Belly Breathing”

Researchers at INSEAD have found that people are suffering from Covid 19 Brain- fuzzy, frazzled thinking resulting from very real neurological changes. The STOP meditation is a simple, time-tested mindfulness exercise that can help put space between a negative event/emotion, and your reaction to it.

We’re feeling loss, sadness and uncertainty as any sense of going back to “normal” get dashed during the pandemic’s spikes. Become aware of the Buddhist parable of the “second arrow” to avoid getting caught up in added layers of suffering.

Our brains are evolutionarily hardwired to scan for threats. This bias towards negative things makes us feel anxious and reactive. Research by Dr. Robert Emmons has found that regularly exercising our “gratitude muscle” is a simple yet powerful way to counteract this negativity bias. Try this 6-minute mediation called “Three Good Things” to get started.

Being mindful is not just about how we think- it’s also about the words we use. Consider having a “start up” script for moments when you’re feeling someone isn’t maintaining safe social distance.

Many of us are feeling stress and sorrow over things that seem less “tangible”, and have no closure. Here’s one simple way to address this “ambiguous loss.”

We’re in a pandemic, and people are protesting in the streets, grief-stricken and angry about racial injustice. As the City of Brotherly Love & Sisterly Affection struggles, can a simple minute of belly breathing help? Give it a try.

My mom, known as “Thai Granny”, is feeling isolated during the pandemic. She reluctantly gave the Smile Meditation a try and much to her surprise, it worked. If it can work for (grumpy) Thai Granny, maybe it can work for you.

Americans are starting to re-enter public spaces, stores, restaurants and workplaces as pandemic stay-at-home orders lift. We're all going to come face to face with a new "social contract" for how to interact with one another. Tensions will  be high. In this episode, I share the "Sacred Pause", when you can take a mindful moment to investigate how an emotion - like anger- feels in your body. The Sacred Pause is a Buddhist-style mental pivot- rather than let anger or annoyance fuel more negative feelings (indignation!), instead notice sensations in your body.