Month: November 2024

This week I am grateful for…

236. Raindrops While Sleeping

237. Leaving work Early

238. Endings and New Beginnings

239. A surprise Album Release

240. An Unexpected Encounter with a Deer

#236: Raindrops While Sleeping

The Northeast USA has been experiencing drought, with many wildfires and ponds and lakes shrinking. But this week brought a gift we’ve all been waiting for: rain. The last few days have been marked by steady showers, and last night, it rained through the night. The gentle tapping of raindrops on the windows and roof created a peaceful melody, a backdrop for the best sleep imaginable under warm, soft blankets. It felt like nature’s lullaby.

#237: Leaving Work Early

One of the best perks of my job? The flexibility to leave early when my weekly hours are met. This week, I finished my tasks ahead of schedule and left work guilt-free, knowing everything was taken care of. There’s nothing quite like stepping out into the afternoon, with extra time to savor the day and the satisfaction of a job well done.

#238: Endings and New Beginnings

This week marked the end of my 8-week Mindfulness-Based Stress Reduction (MBSR) course. Saying goodbye to such a compassionate and insightful community was bittersweet. Over the weeks, we shared courageous moments, insightful wisdom, and transformative growth. While parting ways was difficult, I left feeling inspired, carrying the tools and motivation to continue this mindful journey. Endings, I continue to learn, often pave the way for profound new beginnings.

#239: A Surprise Album Release

Waking up to the news of a surprise album release from a favorite artist? Pure joy. This week, not one but two of my favorite artists, J. Cole and Kendrick Lamar, dropped new projects. It’s the kind of surprise that turns ordinary errands into mini road trips, with the car’s speakers providing a concert experience. These albums are the perfect soundtrack for life on the go—and I’ve been finding every excuse to hit the road just to soak them in.

#240: An Unexpected Encounter with a Deer

While walking through a local wildlife sanctuary with my girlfriend, she suddenly exclaimed, “Ohh look!” My heart skipped a beat—I was sure she had spotted a snake. (Quick side note: I wouldn’t say I’m afraid of snakes, but let’s just say I respect them, a lot… from a distance.) Instead, to our left stood a deer with antlers that seemed seasoned. He was completely unbothered by us, strolling across the path with a quiet confidence. It was a moment of awe and connection with nature. See the photo above.

Weekly Spotlight

This week’s spotlight is an inspiring quote:

I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.

–-Michael Jordan

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This week I am grateful for…

231. Brunch at a Local Diner

232. The comfort of a heated room

233. Spotting an Owl

234. The Convenience of a Laundry Machine

235. The Crunch of Fall Leaves

#231: Brunch at a Local Diner

My partner and I are moving in December from the apartment complex we’ve lived in for 2 years in Natick, MA. One thing I’ll miss the most is the local restaurants and diners we’ve grown to love.

This week, after a tough workout at the gym, we went to one of our favorite diners for brunch. As we ate, we realized it might be the last time we’d eat there before the move. I ordered a veggie omelet with home fries and wheat toast, and we made an effort to savor the moment, even practicing mindful eating by focusing on the taste of the first bite. See the picture of my plate above. It was a simple yet meaningful experience.

#232: The Comfort of a Heated Room

Temperatures are continuing to fall each week with freezing nights and frosty mornings. Stepping into a heated room after being in cold feels magical. It’s like receiving a warm hug from both humanity and technology.

#233: Spotting an Owl

During an evening walk to check on the garden we rented over the summer, we experienced a moment of pure wonder. As I opened the gate, its metallic creak startled a light gray owl, which silently took off, flying deeper into the woods. My partner and I stood there, amazed by the elegance of the moment.

For me, it was extra special—it was my first time seeing an owl in the wild since moving to the States. That fleeting encounter at dusk felt like a gift from nature.

#234: The Convenience of a Laundry Machine

Sometimes, it’s easy to take modern conveniences for granted. This week, I found myself reflecting on how thankful I am for something as simple as a laundry machine.

Growing up in Kenya, doing laundry was a whole-day commitment. With unreliable water supplies, we often fetched water from local streams, taking multiple trips to gather enough water. Then came the handwashing—scrubbing each piece of clothing, rinsing, and hanging them to air-dry. It was labor-intensive and time-consuming. So this week I am thankful for the convenience of a washing machine.

When a friend in Kenya recently told me how transformative a washing machine would be for her life, I nodded with deep understanding. I’ve lived that reality. So this week, as I tossed clothes into the machine and pushed a button, I felt a profound sense of gratitude.

#235: The Crunch of Fall Leaves

The trees have lost their leaves, and the ground is covered with Dry leaves. On my walks, I’ve enjoyed the simple pleasure of stepping on crunchy leaves. It’s a small thing, but it brings back memories of colder seasons and makes me look forward to the upcoming holiday season.

Weekly Spotlight

This week’s spotlight is one of my favorite Ted Talks by Tim Urban on Procrastination. It is funny, thoughtful, and highly Inspirational.

https://www.youtube.com/watch?v=arj7oStGLkU

 

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I wanted to start by acknowledging that we had an elections this week in the USA but I will not be making any comments about that on this post

This week I am grateful for…

226. An All-Day Silent Mindfulness Retreat

227. Words of Wisdom

228. A Moment of Courage

229. A Cozy Moment on a Chilly Day

230. Lemon Mango Tea

#226: An All-Day Silent Mindfulness Retreat

As part of my 8-week Mindfulness-Based Stress Reduction (MBSR) course this fall, I participated in an All-Day Silent Retreat hosted in-person at Brown University. Walking into the retreat space, I was delighted to find over 25 other participants who also chose to be there in-person. The experience was truly meaningful, enriched by inspirational talks from knowledgeable teachers (who were the only ones allowed to talk) and an atmosphere brimming with mindful insights. Many of us were surprised at how quickly the eight hours flew by, a testament to how absorbing and transformative the day was.

During a brief outdoor walking meditation, we were fortunate to enjoy the warmth of a 65-degree day. The fresh air and a serene riverside path, with views of Providence’s skyline, provided a beautiful setting that deepened the experience. See a photo that I took above. I walked away from the retreat with profound gratitude—for the opportunity to connect, for the insightful teachers, and for the quiet, shared presence of everyone there.

#227: Words of Wisdom

One of the teachers shared a powerful reflection on how emotions like anger and frustration can take hold of us. According to research, intense emotions like these biologically last only around 90 seconds. After that, it’s up to us; what lingers is often fueled by our thoughts and responses. The teacher pointed out how easily a situation can escalate when we react impulsively. For instance, when someone says something hurtful, if we react in anger, it can strain the relationship far longer than those initial seconds of emotion.

Imagine that same scenario approached mindfully: noticing the anger in real-time, allowing it to pass, and then, when calm, addressing the situation constructively. While easier said than done, this approach has the potential to transform how we relate to others—and to ourselves.

#228: A Moment of Courage

That day, I had a small yet powerful moment of courage during a loving-kindness meditation. This practice involves sending love and kindness to others, including dear friends, oneself, a neutral person, a challenging person, and even the whole planet. We silently repeated phrases like, “May you be safe, may you be healthy, may you be at ease, may you feel loved.”

The instructor encouraged us to send these thoughts to someone close to us, even if they were no longer with us in a physical sense. For the first time, I chose to visualize a family member I lost two and a half years ago. It took courage, but I allowed myself to feel the sadness without resisting it, sitting with the emotion fully from start to finish. It was a bittersweet but deeply healing experience for which I am profoundly grateful.

#229: A Cozy Moment on a Chilly Day

The days are getting shorter, with the sun now setting around 4:30 p.m., and each week seems to draw us closer to the depths of winter. While the early darkness can feel a little gloomy, I’m finding myself savoring cozy moments more. This week, I felt particularly grateful for the simple joy of snuggling under a warm blanket on a cold day—one of life’s small comforts that brings an instant feeling of peace and warmth.

#230: Lemon Mango Tea

Earlier this year, during a trip to Pittsburgh, I picked up two types of decaf tea, one of which was a delightful lemon mango blend. This week, that tea has been my go-to comfort on brisk evenings. Its citrusy aroma fills the room, and each sip brings a small moment of joy and warmth. In moments like these, I’m reminded of the power of small rituals to bring a sense of calm and contentment.

Weekly Spotlight

This week spotlight is a Poem by Safire Rose:

She let go.

She let go. Without a thought or a word, she let go.

She let go of the fear.

She let go of the judgments.

She let go of the confluence of opinions swarming around her head.

She let go of the committee of indecision within her.

She let go of all the ‘right’ reasons.

Wholly and completely, without hesitation or worry, she just let go.

She didn’t ask anyone for advice.

She didn’t read a book on how to let go.

She didn’t search the scriptures.

She just let go.

She let go of all of the memories that held her back.

She let go of all of the anxiety that kept her from moving forward.

She let go of the planning and all of the calculations about how to do it just right.

She didn’t promise to let go.

She didn’t journal about it.

She didn’t write the projected date in her Day-Timer.

She made no public announcement and put no ad in the paper.

She didn’t check the weather report or read her daily horoscope.

She just let go.

She didn’t analyze whether she should let go.

She didn’t call her friends to discuss the matter.

She didn’t do a five-step Spiritual Mind Treatment.

She didn’t call the prayer line.

She didn’t utter one word.

She just let go.

No one was around when it happened.

There was no applause or congratulations.

No one thanked her or praised her.

No one noticed a thing.

Like a leaf falling from a tree, she just let go.

There was no effort.

There was no struggle.

It wasn’t good and it wasn’t bad.

It was what it was, and it is just that.

In the space of letting go, she let it all be.

A small smile came over her face.

A light breeze blew through her.

And the sun and the moon shone forevermore…

–Safire Rose

 

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This week I am grateful for…

221. Hot Beef Stew on a Cold Day

222. Canceled Meetings

223. Portable Tea Mug

224. Good Excuse for Eating Candy

225. Sunset View After Work

#221: Hot Beef Stew on a Cold Day

After a long, stressful day at work this week, I came home to an unexpected gift. Before I even opened the door, the delicious aroma hit me—I thought it might be from a neighbor’s apartment, but no, it was coming from inside. I walked in to discover my partner had prepared homemade beef stew and freshly baked bread from scratch. After a day filled with stress, this warm, comforting meal was exactly what I needed. Nothing beats hot beef stew and fresh-baked bread on a cold, rainy fall evening. It was a beautiful reminder of how much thoughtfulness and love can lift a person up. See the picture of it above.

#222: Canceled Meetings

Have you ever felt that creeping dread as a meeting approaches? You keep checking the clock—an hour turns to 45 minutes, then 30… Finally, you accept your fate and prepare yourself. But then, you hear that familiar “Bing” from your inbox: “I apologize for the late notice, but I won’t be able to make it…” And just like that, you’re doing an internal dance of relief and thanking the universe. You graciously reply, “No problem at all, we can reschedule…”—but what you really want to say is, “Thank you for saving us all!”

#223: My Portable Tea Mug

This week, my portable tea mug has been my best friend. On busy mornings when I barely have time to grab breakfast, it’s there, keeping my tea warm and helping me feel just a little more grounded as I head to work. You’ve kept me caffeinated and motivated, dear tea mug, and I’m so grateful for the comfort you bring.

#224: A Good Excuse to Eat Candy

Halloween was on Thursday, and I was more than happy to have a “real” excuse to indulge in my favorite treats. The weather was in the mid-70s—ideal for sharing candy with students at work and getting a few treats for myself. KitKats, Skittles, and Snickers found their way to me, guilt-free. It’s not every day you get to enjoy a mini-candy-fest without a second thought!

Sunset Views After Work

With the days getting shorter, I now get to leave work just before sunset. There’s something magical about stepping outside and being greeted by the rich oranges and deep pinks of the setting sun, especially as they cast their glow on the autumn leaves. Mother Nature, you’re an artist, and you make my commute infinitely more beautiful. Thank you for painting the sky each evening and reminding me to pause and marvel at your beauty. Here is one pic I took this week.

Weekly Spotlight

This week’s spotlight is a quote on gratitude:

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” – Melody Beattie

What are you grateful for this week?