"We're all messy. We're all struggling. We are all flying high in some ways and falling flat on our faces in others. Nobody has it all figured out. It’s our job to cheer each other on, lift each other up, and push each other to keep giving it our best. It matters who we surround ourselves with... We need to be better to each other. We’re all we have." ~Amy Weatherly⠀
Here's what prevented me from being authentic and some questions you can ask yourself to see what's standing in your way of authenticity.
"People will teach you how to love by not loving you back. People will teach you how to forgive by not apologizing. People will teach you kindness by their judgment. People will teach you how to grow by remaining stagnant. Pay attention when you’re going through painful and mysterious times. Listen to the wisdom life is trying to teach you." ~Meredith Marple⠀
"Can’t just 'let it go’? That’s because emotions aren’t like rocks we can drop and throw. They’re more like drops of water that need to run through us. So don’t let it go, let it flow.” ~Lori Deschene
Here's what we gain from growing up with difficult mothers, and how I healed and moved on from my childhood.
“The little things? They’re not little.” ~Jon Kabat-Zinn Remember Halloween, 2018? No? We wouldn’t, either, except that it happens to be the day our mindfulness journey—and our lives—changed forever. First, some background. We (Deborah and Willow) met when our boys played on the same fifth-grade soccer team. We connected quickly through our shared love of books, writing, dogs, hiking, and strong coffee. Something else we had in common: We were both failed meditators. To be honest, we were a bit embarrassed that we couldn’t make a mindfulness practice stick. Thank Goodness We WEREN’T Paying Attention Now, back to the story. In 2018, October 31st landed on a Wednesday (an important detail, as you’ll soon discover). That morning, we drove to San Francisco to see a new exhibit at an art gallery. Parking spot secured, coffee in hand, we were first in line as we waited for the museum doors to open. We waited. And waited. And then it dawned on us. Was the museum closed on Wednesdays? Yep. Had we paid attention to the schedule beforehand? Nope. As usual, we’d been too distracted and busy—and now our plans were ruined. Before heading home, we decided to walk around and explore downtown San Francisco. As we set off, we decided to try an experiment: We would slow down and tune in to, well, anything and everything. We’d notice what was happening around us. We’d notice what was happening inside us. And we’d notice what happened when we intentionally paid attention. Oh, the things we noticed! Little pink flowers poking out through a crack in the sidewalk. A tiny dog in a pale blue sequined jacket. A sweet older couple holding hands as they shuffled across the street together, which instantly warmed our hearts. Two hours later, we realized that intentional noticing was making us feel present and grounded. Nourished and aware. We were totally engaged with our lives—and we loved it. A Three-Word Invitation to Slow Down and Be Present We decided—on the spot—to each start a daily journal based on the prompt “Today I noticed.” We’d write a sentence and draw something (anything!) about an observation. Nothing would be too small or mundane to be worth noticing. A few weeks later, we shared what we’d been recording. As we paged through our journals, we found ourselves saying things like, “I noticed that!” and “I feel the same way!” As we laughed and talked, we realized how much of everyday life we’d been missing out on because we were too distracted to notice. Here are just a few precious moments we might have missed if it wasn’t for our “Today I Noticed” mindfulness practice: Today I noticed that just two stalks of freesias make the whole room smell divine. Today I noticed how easy it is to practice “lovingkindness” on my dog. Today I noticed how happy it makes me to hear my husband unloading the dishes. Today I noticed I love coffee so much that I imagine my second cup while still drinking my first cup. Our day-to-day lives were becoming richer and brighter simply because we were paying more attention. 2000+ Days of Mindfulness—and Still Counting Now, five-and-a-half years later, we’re still observing, writing, and drawing about some of the funny, surprising, sweet, and ordinary moments that we all see but rarely take the time to notice. This daily practice leaves us feeling tuned in, present, and connected—just like any other mindfulness practice. Unlike meditation, for us, this approach to mindfulness has stuck. Noticing and recording has become a way of life—and we don’t plan on ever stopping. Here are five reasons why we’re convinced that “Today I noticed” is the secret to lasting mindfulness. 1. It’s 100% natural. We’re all noticing things, all the time. The key is noticing yourself noticing. Paying attention doesn’t require a meditation pillow, a yoga mat, or a mantra. It just takes a simple prompt—”Today I noticed”—to shift your mindset. 2. It makes us feel present. As Jon Kabat-Zinn so wisely stated in the quote above, the little moments aren’t little because they’re what make up our lives. When we move too fast or feel too overwhelmed to notice them, we miss out on an essential part of daily life. Intentional noticing is a way to instantly feel grounded in the here and now. 3. It sparks gratitude. When we slow down and pay attention, even for an instant, we stop taking things for granted. Today I Noticed reminds us how easy it is to find things to appreciate if we just slow down and look for them. 4. It boosts compassion. As we discovered during our very first session of showing each other our observations, the little moments are evidence of our shared humanity. Whether we’re seeing a new bud blossom into a beautiful flower, hearing a beloved dog snoring, or appreciating a smile from a stranger, such “ordinary” experiences feel downright extraordinary when we realize they’re part of a bigger collective experience. 5. It’s a creative outlet. If you’d like to have a creative practice but can’t find the time, “Today I Noticed” mindfulness is for you. You can spend as much or as little time as you’d like writing and drawing about an observation. This bite-sized break is an easy way to tap into a delicious right-brain experience and feel both completely focused and completely relaxed. And wonderfully creative! Here are some tips and ideas to keep in mind. 6 Tips to Start a Noticing Practice Today 1. Start paying attention to little things—thoughts, feelings, observations—as you go through your day. Nothing is too “small” to notice and appreciate. 2. On a piece of paper, starting with the words “Today I noticed,” write about your observation with a sentence or two. 3. Create a sketch or some kind of visual to accompany or illustrate what you wrote. Remember, everyone is an artist in their own unique way. 4. Find a buddy to share your observations with. Start a “Today I Noticed” club and host monthly sharing sessions. Or hold a weekly noticing session with your team at work. 5. Instead of asking your kids, “How was school today?” (“BORING.”), ask them what they’ve noticed. It’s a guaranteed conversation starter! 6. As you notice more and more things (and you will, we promise), keep track of your observations in your phone or a notebook. Then, when you’re ready for a creative break, you can dive right in and start writing and drawing. Go Forth and Notice! Have we convinced you to try noticing your way to mindfulness? We hope so! When you simply let three words, “Today I noticed,” inspire you to pay attention to the little things that usually slip away unnoticed, you feel present, grounded, and nourished. Small things become more interesting and memorable when we simply take the time to notice them. We’ll end with what may be the most powerful discovery of all: The more you notice, the more you notice. And that, friends, is where the real mindfulness magic happens. See more posts About Willow Older and Deborah Huber Willow Older and Deborah Huber are the founders of the Today I Noticed mindfulness practice and authors of Today I Noticed: A Little Book of Mindfulness that Will Change the Way You See the World (Blue Star Press, 2023). They also run Today I Noticed workshops for conferences, retreats, and corporations. They post their observations on Instagram: @today.i.noticed. Web | More Posts Get in the conversation! Click here to leave a comment on the site. source https://tinybuddha.com/blog/3-simple-words-to-help-you-feel-present-grounded-and-nourished/
"Don't make yourself small for anyone. Be the awkward, funny, intelligent, beautiful little weirdo that you are. Don't hold back. Weird it out.” ~Unknown
For years I clung to things that weren't good for me and settled for a dissatisfying life. No wonder I was depressed.
The world will drag you by the hand, yelling, "This is what's important! And this is important! You need to worry about this!" It's to you to...
Just ignoring our critical inner voice doesn’t always make it go away. We have to understand where it comes from and what it needs.
"Dream so big it’s silly. Laugh so hard it’s obnoxious. Love so much it’s impossible. And don’t you ever feel unintelligent. And don’t you ever apologize. And don’t you ever shrink so you can squeeze yourself into small places and small minds. Grow. It’s a big world. You fit..."
I wasn’t overreactive or sensitive, despite what I was told. I was in survival mode, and my body and mind perceived everything as a threat.
It’s up to us to break generational curses. When they say, ‘It runs in the family,’ you tell them, ‘This is where it runs out.’ See more posts
"If you stay silent about the problem to keep the peace, there is a zero percent chance the problem gets fixed." ~Kalen Dion
As long as we complain about what other people need to do, we avoid the discomfort and effort of looking at ourselves and making changes in our own lives.
Remember, saying “no” isn’t a rejection of others; it’s an affirmation of yourself and about valuing your time, energy, and well-being.
Empaths often take on everyone else's problems as their own and sacrifice their needs and mental health as a result. If this sounds familiar, read on.
Here are some of the lessons I learned from watching my mother die, which I feel are equally applicable to other challenging situations in life.
We limit ourselves in fear of losing love and approval from other people. Here's what's helped me break those limites and live the life I want to live.
"You gotta look for the good in the bad, the happy in the sad, the gain in your pain, and what makes you grateful not hateful." ~Karen Salmansohn⠀⠀
I'm autistic, and I'm done pretending to be "normal." The right people won’t expect me to fake anything. They'll just be with me and accept me as I am.
“You can have your experience without your experience having you.” ~Linda Pransky You’re no doubt aware that your moods can fluctuate from day to day, even moment to moment. I think most people can ap
Remember, saying “no” isn’t a rejection of others; it’s an affirmation of yourself and about valuing your time, energy, and well-being.
Empaths often take on everyone else's problems as their own and sacrifice their needs and mental health as a result. If this sounds familiar, read on.
Here are some of the lessons I learned from watching my mother die, which I feel are equally applicable to other challenging situations in life.
We limit ourselves in fear of losing love and approval from other people. Here's what's helped me break those limites and live the life I want to live.
"You gotta look for the good in the bad, the happy in the sad, the gain in your pain, and what makes you grateful not hateful." ~Karen Salmansohn⠀⠀
I'm autistic, and I'm done pretending to be "normal." The right people won’t expect me to fake anything. They'll just be with me and accept me as I am.
You should always tell people how important they are to you. Always. See more posts
Be somebody who makes everybody feel like a somebody.
“You can have your experience without your experience having you.” ~Linda Pransky You’re no doubt aware that your moods can fluctuate from day to day, even moment to moment. I think most people can ap
If you’re feeling like someone is judging you, here’s what you need to understand. This one insight could bring you profound peace.
If you've self-destructed and self-sabotaged, minimizing your potential for happiness, this might help you stop attracting and causing yourself pain.
"Strong people don't put others down. They lift them up." ~Michael P. Watson⠀
When we don't validate male sexual assault surviors, we perpetuate rape culture and unhealthy stereotypes. Here is what to say instead.
Hi friends! I decided over this long holiday weekend to give myself a break for some much-needed self-care, which I imagine we could all use right now. We’ve all been pushed, stretched, and challenged this year. We’ve all given our all, done our best, and perhaps wondered at times if it was good enough. That’s the thing about difficult times—we often make them so much harder by expecting a lot from ourselves, pushing ourselves, and beating ourselves up when we fall short. We expect ourselves to always be happy. Or productive. Or confident. Or present. Or there for other people.Read more ›
"You don’t have to hide, pretend, or feel bad about not always being the 'strong one.' You’re not weak, you’re human, and you never have to apologize for that." ~Raphaela Browne⠀
If you're an HSP and you frequently feel drained, ashamed, or judged, these reminders may be helpful to you, now or some time in the future.
"When people set boundaries with you, it's their attempt to continue the relationship with you. It's not an attempt to hurt you." ~Elizabeth Earnshaw⠀
My friend wanted to be “awoke” to the experience of her wake. More importantly, her party was an honest expression that she will die soon.
Do yourself a favor and take mixed signals as a no.
This mini bronze statue is a respectful representation of the meditating Buddha. It is expertly crafted with amazing detail for its tiny size. The small size makes it easy to keep with you at all times and also makes an excellent gift. Details: Condition: Brand New Design: Seated Buddha Material: Bronze Size: Approx. 1" tall Weight: Less than 1 oz "Peace comes from within. Do not seek it without." - Buddha PLEASE NOTE: This is a very small, tiny statue. Please see measurements.
If you feel in your heart that you are not where you want to be, that you're on a path that isn't right for you, it is never too late.
"The sky isn't more beautiful if you have perfect skin. Music doesn't sound more interesting if you have a six-pack. Dogs aren't better company if you're famous. Pizza tastes good regardless of your status. The best of life exists beyond the things we are encouraged to crave." ~Matt Haig
