#mindfulness

#mindfulness

When things start to unravel, Nayyar doesn't reach for motivational podcasts or productivity hacks. He repeats one word to himself instead: Surrender. "Sometimes, if I find myself really banging my head against something, and it's just one of those days where everything's going wrong, I just tell myself surrender," Nayyar tells Fortune. "Take a breath. Take a pause. Let's just see what happens."

When the new arrives, we generally have two choices in how we respond. The first path is resistance. This is the path of fear. We tighten up, we judge the change, we worry about the future, and we try to fight it. This path almost always creates suffering. The second path is acceptance. This doesn't mean "giving up"; it means opening up. It is the path of curiosity where we observe, learn, and adapt. This path creates peace.

One of my dear friends was recently caught up in this swirl and roil. An attorney in the Department of Justice, the days of DOGE forced her to choose among uncertain options and to try to find firm footing in a landscape that shifted from solid to sand on a dime. Should she stay or go? Retire early or risk being fired? Each option had potential consequences beyond where she might clock in each day. What of her career trajectory? Her sense of purpose?

A group of Buddhist monks and their rescue dog are striding single file down country roads and highways across the South, captivating Americans nationwide and inspiring droves of locals to greet them along their route. In their flowing saffron and ocher robes, the men are walking for peace. It's a meditative tradition more common in South Asian countries, and it's resonating now in the U.S., seemingly as a welcome respite from the conflict, trauma and politics dividing the nation.

Welcome to HBR On Leadership. These episodes are case studies and conversations with the world's top business and management experts, hand-selected to help you unlock the best in those around you. I'm HBR senior editor and producer Amanda Kersey. As a leader, noticing where your attention goes is a skill that affects your judgment, learning, listening-basically every aspect of how you think and show up.

What if, instead of relying on the consumption of media, you relied on your imagination and your memories? You could reminisce about particularly enjoyable sex you've previously had with your wife, fantasize about sex you might have with her in the future, and use embodiment and mindfulness skills (specifically, the ones that focus on being present in the moment and noticing all the details) to soak up the experiences of the weekly-or-so sex you do get to have with your wife (and bank that for future wanking).

I used to think being busy meant being successful. My days were a blur of meetings, notifications, and commitments. My calendar looked impressive, but at night I lay awake wondering why I felt so exhausted and strangely unfulfilled. One rainy Tuesday, stuck in traffic between two appointments I didn't really want to attend, it hit me: I wasn't living my life. I was managing it. I'd filled my days with activity, but not necessarily with value.

On a rainy afternoon last weekend, plans got cancelled and I found myself at a loose end. Given that I'm someone who likes to have backup plans for my backup plans, my initial response was panic. Now what? I wandered aimlessly from room to room, grumpily tidying away random items. Noticing for the first time in weeks that most of my houseplants were critically ill, I decided to give them a spa day.

A study found ChatGPT responds to mindfulness-based strategies, which changes how it interacts with users. The chatbot can experience "anxiety" when it is given disturbing information, which increases the likelihood of it responding with bias, according to the study authors. The results of this research could be used to inform how AI can be used in mental health interventions. Even AI chatbots can have trouble coping with anxieties from the outside world, but researchers believe they've found ways to ease those artificial minds.

Just over a year ago, my mother died. It was a few months after my second baby was born and a month before Christmas. She was the last in the generation above me, and this fact reordered things in ways that are only just revealing themselves. This time last year, I was still unravelling months of hospitals, grief and the unmanageable weight of suffering pressing into my postpartum body.

I think that women get more interesting as we grow older. I think that we're more involved in life. We have so much more experience," Winslet told Newsweek.

I've never believed that change should be reserved for special days, but the New Year tends to carry a sense of promise. It often brings a surge of clarity, motivation, and hope that maybe things really could be different. And then, as January moves along, that initial energy fades. Responsibilities pile up. Our bandwidth shrinks. And before we know it, we're pulled back into the familiar current of obligations, far from the shore we were hoping to reach.

Like so many technological and cultural innovations, video games went through a phase of being blamed for all manner of society's ills as they became more popular. But as all but the most committed opponents gave up on the idea that video games might cause violence, a possibly more productive question has emerged - in what ways might playing games actually be good for us?

For most of her adult life, Niro Feliciano's checklist for the holidays looked like this: Host the family gathering, write greeting cards, shop for gifts, decorate and peel carrots for Santa's reindeer all while raising four kids and going to work every day. All the effort to make things perfect for her family left Feliciano feeling frantic and disconnected when the holidays finally arrived.

This week's quote comes from Duke Senior's speech in Shakespeare's As You Like It, Act 2, Scene 1. Let's enjoy the hidden experience that attentive time in nature reveals. It can unlock wonder, awe, and insight. "And this our life, exempt from public haunt, Finds tongues in trees, books in the running brooks, Sermons in stones, and good in everything."

As we settle into today's practice, take a moment to notice the breath moving effortlessly in and out. The breath is one of our greatest teachers of abundance - always arriving, always renewing, without us having to earn it or fight for it. Abundance isn't something we chase. It's something we uncover. It's already here, beneath the layers of tension, fear, scarcity, and overexerting. When we soften, we make space. When we make space, we receive.

Your pull for the week is Temperance, a major arcana card that represents balance, peace, and harmony, as well as patience and the need for moderation. If you feel like your life has been quietly spiraling out of control, then this one's for you. When Temperance pops up in a tarot reading, it's a reminder to analyze your routine to see what needs to be adjusted. If you happen to be overdoing it - or even "underdoing it" - this is your cue to softly land somewhere in the middle.

Although this 20-minute yoga practice won't change the chaos of your day or your seemingly endless to-do list, it will slow you down long enough to change how you show up to them. Basically, it's designed to help you escape from life just long enough so you can feel more calm and like yourself when you return to (gestures at everything).

You might be holding your breath right now and not even realize it. You are reading these words, but a part of you is likely somewhere else entirely. Most of us live in a state of suspended animation, mentally circling in a vortex of "what-ifs" while our bodies go into autopilot. A single worry triggers a loop, and suddenly you are disconnected from the room you are sitting in and the people you are with.

Gratitude is not a denial of hardship. It is a deliberate act of resilience, a refusal to let despair dictate the terms of our lives. To practice gratitude is to exercise quiet courage: to notice beauty amid brokenness, to honor progress while acknowledging pain, and to recognize that even in difficulty, meaning persists. In this way, gratitude is not passive. It is a form of resistance against hopelessness.

When the idea of someone has taken up free residence in your head, it's time to start charging rent. What does that mean in practice? Make the idea of her/your first marriage earn its place. Right now, it's living rent-free because it's asking you questions you seemingly can't answer what could have happened, what went wrong, what if, why, et cetera. You can start asking the idea of her questions back. Why are you here? What do you have to teach me?

A recent study published in the journal, , discusses the relationship between mind wandering and mood, and suggests that it isn't mind wandering, itself, that is to blame for our unhappy states, but rather the emotional tone of our thoughts as they wander. Personally, I can certainly corroborate the effect of unhelpful self-talk and the less-than-awesome moods it can inspire. In developing the capacity to mindfully sit with my own thoughts, it didn't take long to notice just how many of them were judgmental, critical,

But if your social media feeds are anything like mine an endless stream of fad workouts, meal plans and extravagant skincare routines it's more likely to whip you into an anxious frenzy than leave you feeling calm and relaxed. Whether you have social media anxiety, insomnia or are just terrified by the idea of brain rot, you need a way to de-stress that doesn't involve a screen, especially when many of us stare at one all day for work or school.