#mindfulness

#mindfulness

Ever tried sitting alone in a room for 10 minutes without touching your phone? No scrolling, no checking notifications, just you and silence. If you just felt a twinge of anxiety at the thought, you're not alone. Most people today struggle with this simple act. We've become so accustomed to constant stimulation that silence feels uncomfortable, even threatening. But here's what's fascinating: those who can comfortably sit in silence without reaching for their devices possess certain psychological qualities that are becoming increasingly rare

Anger is a deeply human emotion that arises frequently in our lives. Often, it serves as a shield, concealing more vulnerable feelings like fear, shame, rejection, and helplessness. Many of us have a challenging relationship with anger. Anger, like other emotions, usually comes with an "action tendency"-a motivation to do something. We experience anger when our needs are unmet, and we want to take action to correct the situation.

Whenever there's a spare minute, your first instinct is to reach for your phone and scroll. But what if you didn't? Experts confirm the benefits of this new take on old ways to pass time

Ever wonder why some people seem to stay mentally sharp well into their 70s and 80s while others start struggling with brain fog in their 60s? According to research from Harvard Medical School, the difference often comes down to daily habits-and here's the kicker: even small changes made after 60 can significantly improve cognitive function and protect against decline. The brain is remarkably adaptable at any age.

I was in the middle of responding to my third "urgent" email of the morning when I realized I hadn't tasted my coffee. The cup sat there, half-empty and cold. I had no memory of drinking it. That small moment became the crack that let the light in. Because if I couldn't remember drinking my coffee, something I claimed to love, something I looked forward to every morning, what else was missing?

"Oh, you know me; I'm a perfectionist." Many, if not most, of us have either heard someone else say something like that or we've uttered it ourselves. But what does that really mean? What if there's more than one kind of perfectionism, and what kinds of coping techniques might be useful for someone who identifies as a perfectionist? In a recent study, researchers built on prior work by looking at changes in how much people were using mindfulness and self-compassion techniques over a two-week period.

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."

With the passing of the band's rhythm guitarist, Bob Weir, many of us are sitting with yet another quiet, unexpected grief amid a world that seems perpetually heavy. And The Grateful Dead has long been a companion to our shared experiences, and their work continues to resonate in wellness, yoga, and ritual spaces. Because it was never just about music.

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.

When life feels chaotic and your mind is spinning, a short yoga flow can help you slow down, breathe, and come back to your center. Rather than the nonstop twists and turns of some sequences, this practice helps you find your rhythm by taking your body through simple, repetitive movement, which offers your mind a place to find stillness. With its various iterations of the classic Sun Salutation A and B, this fluid practice grounds your energy and clears mental clutter.

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.

All human beings, including you, experience suffering. It is possible to decrease your suffering in daily life. How upset you are depends not only on what happened but also on how much you want things to be different-an experience that can be expressed in the equation Suffering = Pain x Resistance. Resistance is how much you want things to be different.

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).