If you can’t go out, go in!

When the crowded Vietnamese refugee boats met with storms or pirates, if everyone panicked, all would be lost. But if even one person on the boat remained calm and centered, it was enough. It showed the way for everyone to survive. –Thich Nhat Hanh

These are uncertain times. And if you are reading this and are a human being, you’ll probably agree that the unknown is not a place we like to hang out in too long. The shorter, the better!

What helps me to pass through uncertain and challenging moments are 4 practices which I have blended into a 10 minute guided meditation I am sharing with you.

1. Acknowledging how I feel (physically, mentally and emotionally) in this moment with an attitude of non-judgement and compassion;

2. Reminding myself of what I am grateful for;

3. Recognizing what is possible; and

4. Articulating a clear intent for how I want to show up today for myself and in relationship to others.

Below is a recording of the meditation. If meditation is not your thing, you can journal the questions below at the start of your day.  Before journaling, I suggest you take a moment to sit still and take a few deep breaths to relax a bit and settle into yourself.

May the meditation and contemplations support you to go about your day in a more open, grounded and heartful way.  Qualities we can use on any day and especially during challenging times.

What am I grateful for?

What would make today great?

What words of encouragement or support do I wish to offer myself …?

How can I be a resource to my loved ones, my colleagues, people ion my community? How can I best serve them?

Wishing you well in this extraordinary moment! It too will pass.

Sending you much loving kindness,



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