Relax

Collecting Art, take a look Lifestyle Can We Normalize Meditation Breaks on Family Hikes? When hiking, I used to power walk to the top for a breathless peek at the view. Then, my toddler taught me to exhale along the way. Share Icon Share Bookmark Icon Save Photo: Canva For three euphoric months, a newly opened climbing gym near my house allowed me to bring a dozen rowdy toddlers from my kids’ friend group to strap into their sit harnesses for a brief, adorably awkward clamber up the rock wall. Alas, all good things must come to an end, especially the ones that should never have been allowed in the first place. Just as we were gearing up for new enrollments, the gym owners informed us that their insurance agent cautioned them against welcoming such young aspiring mountaineers into their space. As a twin toddler mom suddenly left with an adventurous activity void and a gaggle of rambunctious littles, I set out to find the one guide in San Miguel de Allende who would agree to pivot, ta...

Collecting Art, take a look What went well today? Kids and teens can explore this eight-minute guided meditation for noticing the positive. Summary Children often focus on scary or unpleasant thoughts, which can effect their mental health. This short kids’ meditation uses conscious breathing and happy thoughts to help them notice the good and feel more positive. Our brains are hardwired to notice the negative. It’s part of how our ancient ancestors were able to survive in constantly threatening environments. But this negativity bias can also make it difficult for us and our kids, even in our comparatively less threatening environments, to navigate other daily stressors, like big tests, arguments, or disappointments. In this practice specifically designed for younger meditators, Dr. Mark Bertin shows kids how to gently guide their attention back to the positive things they might have missed, in order to help soothe the nervous system. A Meditation for Kids: Coming Back to the Pos...

Collecting Art, take a look In this guided meditation, Kim Armstrong walks you through a simple practice to expand your capacity for gratitude in the everyday moments of life. We often think about gratitude as happening in response to “good” things, especially if those moments or events are also significant—a new job, a windfall, an amazing vacation. While these high points can easily spark positive emotion, a daily gratitude practice can go much deeper. For instance, what about moments that aren’t grand or overtly happy, but are small and emotionally neutral? What does it feel like to notice, take in, and consciously appreciate even the basic things we do every single day? This week, join Kim Armstrong as she leads a gratitude visualization practice. This gentle meditation invites you to shift your gaze inward and discover the often-overlooked moments of joy and contentment that punctuate your day. By focusing on these simple yet profound experiences, we grow our capacity for grati...

Collecting Art, take a look If you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn about Outside Onlines affiliate link policy No one understands the benefits of meditation like those who practice consistently for years on end. Over the course of human history, meditation has been proven to better your brain, help regulate emotions, boost cognitive health, and support overall well-being. And although these life-enhancing effects have long been the focus of scientific study and for good reason, new research aims to understand what actually happens to the brain over the course of a long-term, committed meditation practice. As if you needed more proof that the ancient practice is a life-altering one. The Meditation Research Program at Harvard Medical School and Massachusetts General Hospital, founded in 2022, recently expanded the scope of its study to focus on “meditative endpoints.” In layman’s terms, t...

Collecting Art, take a look You just be there, very simply. There are several aspects to meditation that are part of establishing friendship with yourself. Mindfulness is keeping track, or keeping a pulse, of being here, in a nonjudgmental way. There is no good or bad. Among other things, mindfulness is a stabilizing or pacifying influence. The panic of everyday life and every expectation laid on life can subside. It is called the discovery of peace. Awareness is being in a bigger space, recognizing that there is always an environment around our thoughts and feelings. When you begin to sense that atmosphere, there is both intelligence, or sharpness, and relaxation. Finding peace in the practice of meditation involves slowing down. Your mind may continue to race for a while, maybe for a long time, but you become aware of the mind racing. Awareness is being in a bigger space, recognizing that there is always an environment around our thoughts and feelings. When you begin to sense that...

Collecting Art, take a look Lifestyle Can We Normalize Meditation Breaks on Family Hikes? When hiking, I used to power walk to the top for a breathless peek at the view. Then, my toddler taught me to exhale along the way. Share Icon Share Bookmark Icon Save Photo: Canva For three euphoric months, a newly opened climbing gym near my house allowed me to bring a dozen rowdy toddlers from my kids’ friend group to strap into their sit harnesses for a brief, adorably awkward clamber up the rock wall. Alas, all good things must come to an end, especially the ones that should never have been allowed in the first place. Just as we were gearing up for new enrollments, the gym owners informed us that their insurance agent cautioned them against welcoming such young aspiring mountaineers into their space. As a twin toddler mom suddenly left with an adventurous activity void and a gaggle of rambunctious littles, I set out to find the one guide in San Miguel de Allende who would agree to pivot, ta...

Collecting Art, take a look A guided meditation to get familiar with our self-judging voice and how we relate to our flaws, so that we can cultivate compassion and recognize our own worthiness. Mindfulness is about paying attention to our present moment experiences with openness, curiosity, and a willingness to be with what is. Mindfulness is about paying attention to the present moment with openness to things as they really are, as opposed to how we want them to be or how they could be, or wishing that they were different, which we do quite a bit. This includes our uncomfortable experiences—like being with our fear, grief, regret, and that self-judging voice that sometimes makes us feel so small. Self-compassion is the idea that even with all of our flaws, we can still care about ourselves. Self-Compassion vs. Self-Esteem I want to talk about the concept of self-compassion. There seems to be this epidemic of self-judgment in the world, where people are often self-critical and have...

Collecting Art, take a look Read this article on the new Outside+ app available now on iOS devices for members! Download the app. I ran back up the stairs after my morning walk, flung open the door to my studio apartment, and saw my boyfriend sitting at the table, already tapping away at his computer. In a second, my plans to meditate that morning disintegrated. Shouldn’t I be doing something productive, too? I pulled out my laptop, skipping my meditation practice for the day. It had been years since I’d begun reading about the wide-ranging benefits of meditation. As someone who has struggled with a lifelong penchant for getting lost in anxious ruminations and rigid self-expectations, my intermittent meditation habit was a way to practice momentarily releasing the desperate grip of control I usually maintained. After enough profound moments of tuning into the present moment, I knew on an intellectual level that a regular meditation practice would help me. But when it came time to ex...

Collecting Art, take a look A good weighted blanket is a helpful aid for relaxation after a long day. Also known as a “wellbeing” or “anxiety blanket,” it works by applying gentle pressure to your body and can simulate the feel of a warm hug. Once seen as specialist therapy equipment to soothe adults suffering from stress and children with special educational needs such as autism or ADHD, weighted blankets are now a staple in many home shopping aisles. This is due to anecdotal evidence that they can help anyone calm their nerves. While there is limited data to prove their benefits, studies from the likes of the National Library of Medicine show that sensory touch can lessen physical responses to anxiety and put us at ease. Prices climb from around £20 to over £300, so there’s a range of styles, finishes and qualities to choose from. We tested 13 weighted blankets, with the best eight reviewed below to help you find the right fit. You’ll also find an FAQ section on how they work. Her...

Collecting Art, take a look Shift from a fix it mindset to more kindness and acceptance with these practices to get back in touch with your body. One thing I’ve noticed in my classes and retreats recently is people are struggling—not just with their minds during meditation, but their bodies. It’s a conflicted relationship. Mindfulness teaches us to keep coming back to the present moment as we experience it in the body, like the breath in the mindfulness of breathing meditation. It’s good to remember that the body is always in the present moment. In a recent yoga class I attended, the teacher, when she moved us through the poses, used the term “today’s body.” She didn’t’ say your body or even the body, but today’s body. I liked the unexpected playfulness of that expression. Immediately it made my body feel more acceptable, less personal, and at the same time more connected with the other people in the room—and their bodies. We all have a “today’s body.” So many of us struggle with o...

Collecting Art, take a look If you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn about Outside Onlines affiliate link policy The integration of mindfulness and movement is not a new endeavor. In fact, one could argue that any type of movement becomes mindful when you’re striving for a certain level of awareness. But sometimes, getting intentional about how you’re moving can transform your chosen activity into something approximating meditation—as with the trend of “walking yoga.” Walking yoga is an approach to walking meditation that asks that you meet the moment—in this case, being aware of your steps—and focusing less on your thoughts and more on what you’re doing and the world around you. The practice has been gaining popularity in recent months, mentioned in movement programs there’s even a designated app and across social media. At its core, walking yoga is about aligning your breath with your ...

Collecting Art, take a look Mindfulness teacher and author Kimberly Brown offers a relaxing practice for whenever you need a break. Take this moment to pause and reconnect with yourself. Sometimes, when we need a break, the best gift we can give ourselves is just a moment set aside for quiet, breath, and reminding ourselves of who we really are. In this gentle guided practice, Kimberly Brown uses simple repeated phrases to ground attention and offer a place to rest and reset. A Meditation for When You Need a Break Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice. Turn inward. You can say to yourself, Hello, I’m here. Hello, my beautiful self, I am here for you. Whatever is arising in me is welcome. Note that this practice includes longer pauses of complete silence for reflection and presence. If you want more time, feel free to pause the recording as you go.,

Collecting Art, take a look In this week’s guided meditation, Dr. Mark Bertin offers a practice to help us be gently aware of sensations, feelings, and thoughts that come up in practice, building presence in the rest of life. This is a practice that is both concrete and compassionate. Dr. Bertin guides us to take note of our tendency to either deny or try and “fix” what’s going on in our lives, and then find a third way—one where we aim to see things as clearly as possible, so that our decisions are filled with awareness, skill, and care for everyone involved. A Meditation to Be At Peace With How Things Are Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice. Start with finding a comfortable posture that you’ll be able to sustain for these few minutes of practice. Bring a sense of kind and patient awareness to our body first. Make adjustments so that you feel awake and alert. Notice areas of tension, and see if you’re ...

Collecting Art, take a look A Mindful Ritual at Your Fingertips Children are naturally drawn to creative expression. The process of making and applying henna slows us down, encouraging presence, sensory awareness, and loving connection through touch and design. Rooted in South Asian, Middle Eastern, and African cultures, henna or mehndi is a sacred ritual of celebration, storytelling, and connection. This practice invites us into mindful moments: as we mix the paste, trace the lines, feel the coolness on our skin, and observe our thoughts. Whether it’s a quiet moment shared between caregiver and child, or at a community gathering rich with color and conversation, henna becomes a living reminder: we are here, together, in this moment. Henna Mindfulness Practice 1. Begin with Breath Invite your child or group to take three slow, deep breaths. Feel the belly rise and fall. Notice how your body begins to soften. Mix with Intention Mix 2 tablespoons of natural henna powder with lemon ...

Collecting Art, take a look In this week’s guided meditation, mindfulness teacher and designer Toby Sola shows us how we can use what distracts us to strengthen and sharpen our attention. It might seem counter-intuitive, but intentionally tuning in to what’s distracting you can actually help strengthen your ability to focus. In today’s guided practice, meditation teacher Toby Sola introduces what he calls a “concentration algorithm.” This practice will help you identify which type of sensory experience you are naturally drawn to, and then give you a structure for how to focus on it, so that you can quickly attain deep concentration. Note that this meditation includes long pauses of complete silence as part of the practice. If you want more time, feel free to pause the recording as you go. Use Distraction to Hone Your Focus Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.,

Collecting Art, take a look Are you supposed to clear your mind, or focus on one thing? Heres the Mindful definition of mindfulness. Summary What Is Mindfulness? The practice of being fully present and aware of your current experience—without overreacting or getting lost in thoughts. Core Concept: It’s an innate human ability that you can access and cultivate through practices like seated, walking, standing, or moving meditation. Benefits: Mindfulness enhances focus and performance, reduces stress, deepens self-insight, and fosters compassion toward oneself and others. Practical Insights: Everyday Integration: Mindfulness can be applied through brief pauses and by merging it with activities such as yoga or sports. Mindfulness can be applied through brief pauses and by merging it with activities such as yoga or sports. Mind-Body Connection: Mindfulness meditation begins in the body; awareness of your physical posture and sensations is essential. Meditation Posture Tips: Sit on ...

Collecting Art, take a look Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app. Humans are more plugged in than ever been before. Screens enable us to be multiple places at once, regardless of geography or time. But when we let our energy scatter, especially toward things we would rather not expend it on, we get exhausted more easily and have a more difficult time being present. But we can choose where we place our attention. By being intentional about where to focus our energy, we can bring back our power and show up even more fully to those things and people we choose. This 10-minute meditation for focus can help. 10-Minute Meditation for Focus Video loading... Settle In Come into a comfortable position, whether you’re sitting, standing, or lying down. Try to do this grounding meditation for focus while you’re still, even if you’re sitting in the car waiting for your kids at pick-up. Get Grounded This can...

Collecting Art, take a look Point of View Podcast Episode 7: When Mindfulness and Racism Intersect A conversation with Rhonda Magee exploring how mindfulness can help us dismantle the subtle patterns and habits that separate us from each other. Barry Boyce: Welcome everyone to Mindful’s podcast, Point of View. I’m Barry Boyce, editor-in-chief of Mindful and mindful.org. Rhonda is a Professor of Law at the University of San Francisco and she’s a mindfulness teacher who’s been focused for some years on issues having to do with mindfulness and the law, mindfulness for lawyers in their everyday work, justice, public policy, and in particular focusing increasingly on issues of inclusively, ingroup/outgroup, bias, and she is pioneering something she calls Color Insight, which we’ll talk about later on. So, welcome Rhonda. Rhonda Magee: Thank you very much Barry, it’s good to be with you. Barry Boyce: You and I met for the first time, quite a few years ago now, it must be, at a retreat in...