Sunday Journal Prompt

“Only a person who risks is free.”

 – Anonymous 

A naturally cautious person, I’ve found that it demands a lot of courage for me to take risks. Yet the times that I defy expectations or take a chance on something a bit scary—like voicing a counterargument at a department meeting or teaching at a men’s prison—are the moments in which I learn more about what I’m capable of and grow into the person I’m becoming.

By going outside of our comfort zones, we gain a newfound sense of ourselves.

How can you step outside of your comfort zone to gain newfound freedom?

Sunday Journal Prompt

“Unplug to recharge.” 

– Susan C. Young 

Are you managing your energy well and using it for things that matter? Do you stop to recharge before you push yourself to critically low levels? These are questions asked by author and speaker Susan C. Young, a change expert who encourages us to recharge by unplugging ourselves from the world.

Mobile chargers or car cords may power up our low-battery phones, but unplugging ourselves is the secret to recharging our minds and bodies. In Health Forensics, author Steven Magee compares the human mind and body to a single-cell battery charged from the atmospheric DC voltage and the Earth.

When has unplugging in nature recharged you?

Sunday Journal Prompt

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” 

– Thich Nhat Hanh 

A street sign next to a seaside path in Laguna Beach, California signals us to “Breathe.” Though we wouldn’t exist without breathing, the quality of our breath matters. It becomes shallow when we are frightened or anxious and deepens with relaxation and sleep. While we can’t always control what comes at us in life, we can exercise control over our breath.

In my experience, consciously slowing down my breath during times of distress is the key to slowing down my heart rate and, I suspect, the rate at which cortisol races through my body. In The Voice of the Body, Dr. Alexander Lowen shares that in Asian and mystic philosophies, the breath holds the secret to the highest bliss—the reason why breathing is the dominant factor in the practice of yoga. 

How can you remind yourself to breathe deeply during distress?

Sunday Journal Prompt

“I write entirely to find out what I’m thinking, what I’m looking at, what I see and what it means. What I want and what I fear.”

 – Joan Didion 

February was a rough month for me. Although I fulfilled many responsibilities, they took so much more effort than usual—and left me wiped out physically, emotionally and spiritually.

Writing an email to my best friend about my month was an important step in gaining a better understanding of what’s been draining me. I started writing about an emotionally taxing situation, but then other seemingly unconnected material showed up on screen—helping me understand that more was weighing on me than I’d realized.

A bonus is that my writing led to a cross-country phone conversation with Chels that not only helped clarify why I’d felt the way I did, but also solidified our bond since she shared her own struggle about an eerily similar situation. Together, we discussed ideas on how we can both move forward. Since writing about my situation and chatting with her, I feel my malaise lifting.

Write an email or letter to someone else to gain insight about yourself.

Sunday Journal Prompt

“A cup of tea is a cup of peace.” 

– Soshitsu Sen XV 

In celebration of the Chinese New Year, my friend Ruth showcased her tea ceremonial skills at a local festival. Serving Yixing Red Tea from a tea plantation in her father’s childhood village in the Yangtze Delta area of China, Ruth engaged participants in an interactive presentation that involved multiple senses: sight, smell, sound and taste.

This mindful practice of ceremonial tea is an expression of heartfelt welcome and serves also a way for Ruth to connect to her ancestors, as her family has long produced the purple clay teapots that amplify the tea’s flavor. Growing up with a tea table prominently displayed in her family’s home, Ruth describes tea as a spiritual journey that has been integral to her life. She finds that the performance of ritual leads to conversation and connection as well as a refreshed mind.

How do you honor and share your family’s culture or traditions—or how have you shared in those of others?

Sunday Journal Prompt

“Keep your eyes on the stars and your feet on the ground.” 

 – Theodore Roosevelt 

In a yoga-writing workshop I teach entitled “Rooting and Flourishing,” the theme blends the ideas of staying grounded with a firm foundation while also reaching for what lies beyond. In “tree” pose, for example, we’re unable to extend our arms and hold the pose for long if our base is wobbly.

When envisioning “the stars” you’re working toward—such as weight loss, a finished novel or financial security—consider the daily practices that will help steady your base. After all, it’s the compounding effect of seemingly small habits that add up to sizeable results.

What small shift can you make that will make a sizeable difference over time?

Sunday Journal Prompt

“Deep roots are not reached by the frost.” 

– J.R.R. Tolkien

Each spring I’m amazed by the resilience of mother nature. Even after a bitter-cold winter, the dormant trees, bushes and flowers flourish. Their deep, well-nourished roots prevent short-term surface frost from deadening their long-term lifespan.

Yet how often are we affected by the frost in our lives—offhanded comments, being cut off in traffic, longer-than-expected grocery lines? When I don’t nourish myself, life’s irritations take a greater toll on me. However, when I take better care of myself, I’m less affected by them. When I make the effort to eat wisely, exercise, read, write and meditate regularly, the frost has a tougher time reaching me.

How can you root yourself this week?