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.”