Today’s two-minute guided meditation, “Attentive Listening,” is more than just an opportunity to slow down and be present—it’s also an attention training technique from metacognitive therapy that’s helpful for rumination and anxiety.

Today, I’m happy to share one of my favorite meditations from our “Take a Moment” micro-meditations series, “Rest as a Lake.” It feels almost miraculous how calm and relaxed I become in just two short minutes when I’m guided to imagine a lake and embody its serene energy. 

One of the most profound gifts of my qigong practice is how it has helped me become more aware of my breath. This awareness is incredibly empowering, because how we breathe has a dramatic impact on how we feel—and we can change our breathing pattern in an instant.

During our recent Quest workshop, “Write Your Life Open,” we explored these simple but important questions: Where do you draw your strength from?  Where do you find resilience? 

The sage Buddhist nun Pema Chödrön often reminds people that the reason we meditate is not to become good meditators—it’s to become more awake in our lives. She says, “One of the main discoveries of meditation is seeing how we continually run away from the present moment, how we avoid being here just as we are.” 

Last week’s blog, Loving-Kindness for the Body, talked about how profoundly our bodies (and our entire being!) respond to love and acceptance. It ended with a quote from physician and meditation teacher Jan Chozen Bays: “Do loving-kindness practice for your body at least once a day, every day. It’s the best alternative medicine.” 

When I was fresh out of college, my husband Drew and I moved onto a small two-acre heirloom raspberry farm in Carmel Valley, California. What was meant to be a one-year pause while I applied to graduate programs in international relations unexpectedly turned into something much bigger.

The human mind is truly extraordinary. A single image, sound, or scent can instantly transport us across time and place—back to a cherished memory, a moment of beauty, or toward a felt sense of ease and comfort. We experience this all the time without even trying…

Looking back at 2025, one of the goals achieved that I’m most pleased about is expanding Quest for Eternal Sunshine’s library of free “Take A Moment” micro-meditations. Averaging only two minutes long—short enough to fit into even the busiest of schedules—they’ve become our most popular free “Tools for Healing” offering.

I celebrated my 62nd birthday on Wednesday, which marked five years of taking every Sunday offline. I started this practice on my birthday in 2020—during the peak of COVID fears and isolation—motivated by my desperation for a break from all the alarming news for just one day. Now, I’m always eager for Sunday to arrive.

In a world that often seems to shift beneath our feet, it can be deeply comforting to remember that no matter what’s going on, the Earth is always right beneath us, holding us close through the strength of gravity.

My qigong teacher often says, “Where the mind goes, energy flows.” When we turn our attention toward what brings us delight, our energy naturally lightens, opens, and expands. We feel buoyant, spacious, and connected. In contrast, when we focus on something negative, our energy draws inward, tightens, and contracts.

When we visualize ourselves as a tree, we’re engaging one of the most powerful tools of the human mind—our imagination. Research confirms that visualization can calm the nervous system and help rewire neural pathways toward greater peace and resilience.

In today’s micro-meditation, “Sense Your Body,” mindfulness teacher and therapist Katie Dutcher guides us to feel into our entire body—starting from the bottom of our feet, and moving all the way up to the crown of our head.

The world we perceive is greatly shaped by the state of our nervous system. It affects what we notice, how we interpret events, and how safe or threatened we feel. That’s why learning to harness our breath to activate our body’s built-in relaxation response is such a powerful skill to help us move through life with more joy, peace and ease. 

I made a very important discovery in my personal healing journey years ago: that I don’t need to try to contain my intense emotions within the confines of my own being. I can feel them, breathe and exhale deeply, and let those emotions expand, dilute, and dissolve into the infinite universe.

I found it fascinating to learn that in many parts of the world, people don’t point to their heads when they’re asked where their thoughts come from. Instead, they point to their heart, or lower down, to their belly or gut. These places are considered their centers of wisdom. 

If you’d like to feel more joyful today, try listening to “Awaken Joy”—our lovely “Take a Moment” 90-second micro-meditation. You’ll be guided to remember what delights you and makes your heart rejoice, and then fully savor those wonderful feelings with your entire being.

Today’s meme features one of my favorite wisdom quotes: “When we love and accept every part of ourselves just as we are, we are as close to perfection as we will ever be.” It was written by my father, Mendek Rubin, who truly lived those words.

Today’s 90-second micro-meditation—Notice Sounds—quickly anchors your attention in the here and now. Guided by mindfulness teacher and therapist, Katie Dutcher, each sound becomes a doorway to presence, inviting stillness without needing silence. Katie says, “Listen to the soundscape of this moment as if you are listening to an unfamiliar piece of music that will only be played just this once.” Enjoy!

Today I’m sharing a lovely “Take a Moment” micro-meditation called, “Stand Like a Mountain.” Whether you’re standing tall or sitting comfortably, this 90-second practice helps you feel calm and grounded by embodying the strength and stability of a mountain—patient, still, and mighty. Enjoy!

I hope you enjoy this soothing 90-second “Take a Moment” micro-meditation, “Connect with Your Heart.” With Mother’s Day approaching this Sunday, it’s a beautiful time to remember that we all began our unique life journey in the sanctuary of a womb, where the rhythmic sound of a beating heart was our first lullaby.

Enjoy this lovely micro-meditation—Feel Your Breath—that will help you feel centered and peaceful in less than two-minutes!

In last week’s blog, I shared how I’m planning to make half of my Quest for Eternal Sunshine Friday newsletters a simple offering of a “Take a Moment” micro-meditation paired with a quote to ponder. My aim is to lift the pressure of needing to complete a new essay every week, and also to give each one more time to blossom into its fullest potential. 

Today, I’m sharing one of our “Take a Moment” micro-meditations called, “Connect with Your Heart,” paired with a wisdom-packed quote by Deepak Chopra: “Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.”

Today, in our last newsletter of the year, I’m focusing on the theme of awakening joy. While life is always filled with both boundless beauty and deep pain—and for healing and health we must allow ourselves to feel and process all of our emotions—one of the biggest lessons my father continues to teach me is the power of consciously choosing joy.

Today, during the peak of the holiday season, I’m happy to share a Take a Moment micro-meditation called the “letting-go breath.” This slow inhale through your nose, followed by an even longer, slower exhale through pursed lips sounds deceptively simple, but it will quickly leave you feeling more relaxed and settled in both body and mind.

I recently returned from a lovely vacation in Hawaii, and I’m pondering how to access “vacation mind” more often in my everyday life without having to travel far away. A big part of what makes vacations feel special is how much more attentive and present we are when everything is new and fresh, versus “ordinary” and routine.

If you’re at all like me—someone who habitually rushes through life and lives overly in the realm of thought—taking regular short pauses to stop amid all the busyness to relax and get grounded in the present moment can yield big results. That’s what inspired me to partner with mindfulness and meditation teacher, Katie Dutcher, on a new Quest for Eternal Sunshine free resource called “Take a Moment.”