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