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Tantra—a term many have heard but few truly understand.

More often than not, people think it’s just about something sexual. However, according to Layla Martin, the founder of the world-renowned VITA™ Method, it’s so much more than that.

“The point in real tantra isn’t to have amazing sex,” she says in her Mindvalley Quest, Neo-Tantra: Discovering Energy Orgasms and Deepening Your Sexual Connection. “The point is to know the truth of your being.”

It’s a path of turning inward, letting go of surface-level perceptions, and getting to what’s real. And in a tantra session, that’s exactly where you start.

What is a tantra session?

A tantra session is a guided experience where you connect with your own energy and emotions (and sometimes with a partner). While people often think they’ll learn about physical intimacy, the sessions are actually more focused on self-awareness and sexual healing.

That’s the true beauty of tantra. It helps you explore what’s happening inside—your thoughts, feelings, and the energy you hold in your body.

As Layla explains, it’s “an extremely diverse spiritual tradition that uses all kinds of methods to achieve enlightenment.” These can include chakra activation, kundalini awakening, mantras, breathing exercises, visualizations, and gentle movements.

The point in real tantra isn’t to have amazing sex. The point is to know the truth of your being.

— Layla Martin, trainer of Mindvalley’s Neo-Tantra: Discovering Energy Orgasms and Deepening Your Sexual Connection Quest

What’s interesting is that these methods used in a tantra class might even affect parts of the brain linked to awareness. Some researchers, like clinical psychiatrist Rick Strassman, believe the brain has the potential to release DMT, a natural chemical thought to spark powerful experiences, often described as “spiritual.”

So during a tantra session, an experienced facilitator or trained coach might guide you through these practices to help you tap into this potential. This can open up new levels of self-awareness, calmness, and connection.

What happens in a tantra session?

Every tantra retreat is a different experience. However, every session of every retreat has one main goal: to explore your thoughts, feelings, and body in a deep, supportive way.

So, what can you expect in a tantra session? Here’s a general breakdown:

1. Set a goal or intention for the session to give it meaning.
2. Breathwork to help you get centered, grounded, and in tune with your body.
3. Meditation and visualization to help quiet your mind and deepen your focus and connection.
4. Gentle movement or dancing to help you release tension and get comfortable in your body.
5. Energy awareness exercises to sense and move energy in your body and help you feel more in tune with yourself.
6. Group sharing or small pods where you connect with a few others in the group, sharing your thoughts and experiences to feel supported.
7. Guided relaxation to let you absorb the experience and feel the calmness settle in.

Andreea Tamas, who’s attended multiple tantra retreats, shares that these sessions are a safe space for self-exploration. She herself was encouraged to turn inward, release old emotions, and learn to feel comfortable in her own skin.

“There’s also a lot of education and understanding on how we treat our bodies, what we need as women, and what men need as well,” she tells Mindvalley Pulse.

When it comes down to it, experiencing a real tantra retreat isn’t about changing yourself but finally meeting the parts of you that have been waiting to be seen.

Benefits of experiencing a tantra session

Tantra can offer a range of unique benefits, touching everything from your confidence to your inner peace. For Layla, this tradition is “one of the highest, most developed, most incredible paths to spiritual awakening.”

And it’s not just personal experiences that show this—research backs it up too. A study published in The Journal of Sexual Medicine shows that tantra can help reduce anxiety, support emotional healing, and promote a sense of wholeness that most people are looking for.

Layla also highlights even more ways that tantra can change your life in her Mindvalley Quest:

• Deeper intimacy and connection with partners
• Healing deep wounds and overcoming trauma related to sexuality
• Awakening personal power and confidence
• Full-body orgasms
• Greater awareness and connection to emotions and inner energy
• More presence
• Improved communication of your needs
• Enhanced health and longevity
• Lasting habits for sexual wellness

Layla herself has experienced these benefits firsthand. “I not only healed very deep wounds and fears around my sexuality and began having this super incredible sex,” she says, “but I woke up to my full personal power.”

For Andreea, the journey to awakening her inner sex goddess was just as powerful. She felt a new level of self-acceptance and healing, especially in connecting with other women in such a sacred space.

Now, imagine yourself basking in that same glow… with deeper love, peace, and the knowing of who you truly are. That’s the promise of tantra.

How to find a good tantra session

Choosing a tantra session starts with knowing what you’re looking for. So ask yourself: Do you want to go about this solo? Or would you like to share it with a partner?

For Erick Rivera Martin, an executive coach and the Regional Partnerships Director at Mindvalley, it was the latter. He and his wife attended a retreat together to “work on our childhood and teenage traumas, achieve greater intimacy between us, and connect spiritually.”

Once you’ve got that down, look for an experience that feels right for you. For instance, Andreea’s first two retreats were women-only. The transformation she went through there granted her the confidence to attend a mixed one afterward.

Remember that there’s a lot of depth to this work. That’s why, according to Andreea, it’s incredibly important to “do your research, ask for referrals, and trust your intuition.”

Here are her tips on each:

• Do your research. Check how long the teacher has been teaching, and look for reviews. If you come across mixed feedback, consider what matters most to you and whether the session aligns with what you’re looking for.
• Seek recommendations. Ask friends or reach out within your community. Hearing firsthand experiences can give you valuable insights into which teachers foster a safe, respectful environment (and which ones don’t).
• Listen to your intuition. If something feels off, trust it. Your gut can often guide you toward a teacher or group that matches your energy and comfort level.

Ultimately, finding the right tantra session can set the stage for profound healing. And by the end, you might just find that the real journey to your sacred sexuality begins.

Frequently asked questions

What should I wear to a tantra session?

Comfort is key here. You want to feel relaxed and at ease—Andreea suggests opting for clothing that allows you to move freely and express yourself.

Many people choose loose-fitting, breathable clothes that make it easier to engage in movement or gentle exercises. Think along the lines of palazzo pants, soft tank tops, comfortable shorts, or flowy shirts.

If the session involves some form of physical touch or partner work, you might want to consider wearing something that makes you feel confident and comfortable in your own skin.

Some sessions may also invite you to dress in a way that aligns with the theme of the experience. For example, if it’s a women-only retreat, there might be a request to wear something that honors your feminine energy.

The bottom line is, wear what feels good to you.

Do I need a partner for a tantra session?

No, you don’t necessarily need a partner to attend a tantra session. There are plenty of people out there who start their tantra journey on their own to explore their individual energy and emotions.

As Andreea points out, these sessions are all about discovering yourself. She noticed that being in a women-only retreat helped her dive deep into her feelings and experiences without having to worry about a partner being there.

That said, if you and your partner are open to attending a tantra session together, it can be a great way to strengthen your bond and work through any issues you may face as a couple.

For Erick and his wife, tantra helped foster “greater intimacy and heightened awareness of our love, desire, and spirituality as a couple.” This kind of shared experience can lead to meaningful growth for both of you as well.

Is tantra safe?

The short answer is yes. However, it really depends on how you approach it.

Here are a few things you can keep in mind to have a safe and open experience:

• Pick a space that feels supportive and respectful. It helps set the vibe for your journey and allows you to immerse completely without judgment.
• Work with experienced guides who know what they’re doing. Look for those who prioritize consent and understand personal boundaries.
• Be aware of the energy. Tantra practices can unleash pent-up energy, which is why it’s crucial to approach them thoughtfully. For instance, kundalini awakening can stir up strong emotions. If you’re not prepared or don’t have proper guidance, it might feel overwhelming or chaotic.
• Discuss boundaries and comfort levels. Some practices, like tantric yoga and tantra massage, involve touch and going into someone’s personal space. So, it’s essential to communicate what feels comfortable for you and go at your own pace.
• Have a post-session reflection. This can help you sort through any feelings that came up and really lock in the lessons you learned.

Taking part in a tantra session is about growth, as Layla emphasizes throughout her Quest. It’s an opportunity to confront old patterns, open up to new experiences, and evolve in ways you might not expect.

Love deeper, connect stronger

“So many of us have been taught to fear our own sexuality and sexual power,” says Layla. It’s a fear that holds you back, creating feelings of shame or a disconnect from your desires.

However, when you learn to unlock that power, Layla adds, you have the ability to “become magnetic, radiant, and more able to create lasting love and passion in relationships.”

Now, if you’re looking to take that leap into self-discovery, signing up for a free Mindvalley account is a great first step. You’ll gain access to the first few lessons of two amazing quests:

• Neo-Tantra: Discovering Energy Orgasms and Deepening Your Sexual Connection with Layla Martin, where you can discover how to tap into your sexual energy for deeper intimacy.
• Tantra Touch with the late Psalm Isadora, where you can learn to reconnect with your sacred sensuality and reignite your passion.

As you take this leap, remember this: the path to true intimacy is paved with the courage to embrace who you really are. Own your journey and watch the magic unfold.

Welcome in.

Beep beep beep… It’s the first sound that many of us hear first thing in the day.

For some, the buzz of the alarm clock is a sunshine-and-rise (that morning scene from Barbie comes to mind). For others, it’s the dreaded beckoning of yet another episode of morning anxiety.

The ughs, the blechs, the sighs come out as you haul your butt out of bed and muster all the energy you’ve got to face the day.

Interestingly, though, it’s not uncommon to wake up feeling anxious. According to Dr. Caroline Leaf, a neuroscientist and the trainer of Mindvalley’s Calm Mind: A Scientific Guide to Managing Anxiety and Depression Quest, it’s “due to naturally elevated cortisol levels.”

But if it’s something natural, then can you do anything about it? Can you pull Barbie-type mornings with that Barbie-like enthusiasm?

Surely. And when you learn the how-tos, you can Barbie-wave that anxiety in the morning goodbye.

Why do I have anxiety in the morning?

Morning anxiety can—bam!—hit like a freight train. And there’s a whole bunch of reasons why. One big one? It’s your body’s natural rhythm—when you wake up, it releases cortisol, a.k.a., the stress hormone.

Sure, it’s supposed to give you the energy boost you need to get going. But for some of us, that surge can come with a side of unease and anxiousness.

At the same time, there are other factors that can throw off your morning vibes:

• Not enough sleep
• Poor quality sleep
• Too much caffeine
• Stressful thoughts running through your mind
• Anticipating the day ahead
• Hormonal changes
• Digestive issues
• General anxiety disorder (GAD)

If left untreated, morning anxiety could progress to more severe and pervasive generalized anxiety.

— Liz Hughes, licensed professional clinical counselor (LPCC) with ADHDAdvisor.org and owner of Mind Body Therapy PLLC

Here’s the thing: Anxiety is really your body’s way of waving a flag, letting you know something’s up. Dr. Leaf calls these “emotional warning signals”—they’re your mind’s way of saying, “Hey, pay attention to what’s happening inside.”

And once you get a handle on what’s triggering them, you can start swapping out those ugh mornings for more upbeat ones.

Symptoms of morning anxiety

According to Liz Hughes, a licensed professional clinical counselor (LPCC) with ADHDAdvisor.org and the owner of Mind Body Therapy PLLC, morning anxiety can feel more “intense than general anxiety, possibly because of the dramatic shift from sleep to feelings of anxiousness.”

In an interview with Mindvalley Pulse, she highlights what you can look out for:

• Physical symptoms
  • Racing heart
  • Tightness in your chest
  • Restlessness
  • Sweating
  • Tense muscles
  • Nausea or upset stomach

• Mental symptoms
  • Racing thoughts
  • Overwhelm
  • Irritability
  • Feeling of dread
  • Difficulty focusing
  • Fatigue

If these morning anxiety symptoms are getting too hard to handle, the fear of what’s to come is likely cranked up to another level. Liz explains that in cases like these, you could have feelings of panic or panic attacks.

On top of that, the “inability to work or engage in your social life because of worsening anxiety, or heavily relying on substances to get through the day or manage anxiety” are also clear signs your condition is getting worse.

If your anxiety is taking over your everyday life, it’s important to reach out for help. A therapist or counselor can help you manage it and feel more like yourself again.

How to break the cycle of morning anxiety with an expert-backed 5-step technique

Getting those occasional jitters first thing in the morning isn’t anything to be alarmed about. However, Liz points out that if you don’t take measures to learn how to reduce cortisol, that morning anxiety could spiral into something more serious.

“If left untreated, morning anxiety could progress to more severe and pervasive generalized anxiety,” she explains. That means the episodes of anxiousness can happen at any time of the day, not just in the A.M.

Not only that, Dr. Leaf points out that unmanaged stress can spike cortisol levels. The good news? Her clinical trial found that people who used mind-management techniques saw those levels drop significantly.

The result? Better mental health and a reduced risk of heart and brain issues.

The goal is not to get rid of anxiety but [to] understand its cause and manage it in a way that is useful rather than disruptive.”

— Liz Hughes, licensed professional clinical counselor (LPCC) with ADHDAdvisor.org and owner of Mind Body Therapy PLLC

So how do you get there? Start with Dr. Leaf’s five-step technique to break the cycle of morning anxiety:

1. Gather awareness

By gathering awareness, you’re taking control. Instead of letting the feelings overwhelm you, you’re stepping back and recognizing them.

“It’s very much you deliberately and intentionally going into your multiple perspective advantage,” Dr. Leaf explains. Simply put, you observe your thoughts and emotions from a detached, neutral standpoint.

So notice what’s going on inside you. 

• What emotions are popping up?
• How are you acting or responding?
• What physical sensations are you noticing in your body?
• How are you viewing the situation?

This self-observation is mindfulness in a nutshell. And by being aware, you can figure out what’s setting off your anxiety so you can start managing it.

Learn more: Mindfulness for anxiety: 20 practices to try today for a worry-free life

2. Reflect

Once you’ve recognized your thoughts and feelings, it’s time to reflect on them. Ask yourself, “Why am I feeling this way?”

According to Dr. Leaf, when you do so, you force “this very deep interaction in the middle of the brain, and that then allows you to get deeper insight.”

It’s all about getting curious. Maybe you woke up anxious because you’ve got a big meeting later. Or perhaps it’s something more subtle—like lingering stress from the day before.

Try meditating or talking things out loud (yes, even to yourself). It might feel a bit weird at first, but these practices can help calm your mind and give you a fresh perspective.

However you choose to reflect, this step helps you figure out what’s really bothering you so you can start working on the solution.

Learn more: Here’s how meditation for anxiety can calm your chaos (+5 guided meditations to try)

3. Write

Now, take those swirling thoughts and get them onto paper. Writing things down isn’t just cathartic—it helps you see the situation clearly. Plus, you might uncover something you hadn’t realized was bugging you.

Dr. Leaf recommends a technique called Metacog®, which helps you visually organize your thoughts. “It organizes your thoughts in such a way as to mirror the way that thought is physically embedded in your brain.”

Using this method not only helps you sort out complicated thoughts, but it also boosts your memory and helps your brain form healthier connections.

Bonus: It makes everything feel less overwhelming. And that can give you a sense of emotional balance and control over your anxiety.

4. Recheck

Here’s where you get to be a detective. Go back over what you’ve written and see if there are any patterns jumping out at you.

Are there common triggers? Certain thoughts or actions that keep showing up?

While you’re doing this, you’re also prepping your brain for new insights. Dr. Leaf says this process helps promote theta brain waves, which create the space your brain needs for healing.

So, take another look. Are there connections between your thoughts, behaviors, and emotions that you hadn’t noticed before?

What you’re really after here are the solutions you might have overlooked. And when you find them, the big question to ask yourself is: “This has happened—what can I do about it?”

5. Active reach

Now that you’ve dug through your thoughts, it’s time to put it all into action with active reach. This is a small, positive step that helps you stop the overthinking and spirals of negativity.

Create a simple, positive statement like, “I’m feeling anxious, but I’m learning how to manage it.” Dr. Leaf suggests pairing this with a visual, like picturing a white rose, to make it even more effective.

It’s important to repeat your statement (and visualize) whenever anxiety starts creeping back in. Each time you do this, you’re rewiring your brain and slowly replacing the old anxious patterns with healthier ones.

Little by little, these tiny actions help break the cycle of anxiety and give you more control over your mornings.

Frequently asked questions

Why is anxiety worse in the morning?

Because the body naturally releases cortisol in the morning, anxiety can feel more intense at that time.

According to Liz, this early cortisol surge, combined with the body’s natural “fight or flight” response, can heighten physical and mental responses. But as she would remind us, anxiety is a “healthful trait designed to keep us safe.”

“The goal is not to get rid of anxiety,” she explains, “but [to] understand its cause and manage it in a way that is useful rather than disruptive.”

How long does morning anxiety last?

There’s no specific answer to this question only because it really depends on the person and their situation. For some, it lasts a few minutes. For others, several hours.

The thing is, factors like your mindset, how much sleep you get, or what’s stressing you out about the day ahead can be major contributors to how long the anxiety lingers.

Liz explains there are healthy coping skills that you can adopt to manage morning (or even general) anxiety. These include “mindfulness, meditation, CBT (cognitive behavioral therapy) skills, and the use of psychotropic medications if needed.”

How to lower morning cortisol anxiety

If morning anxiety has been weighing you down, there are a few simple ways Liz suggests to manage it:

• Start by slowing down your morning routine—avoid jumping straight into tasks.
• Try mindfulness practices like meditation or deep breathing to calm your mind.
• Ground yourself and bring your focus back to the present with the 3-3-3 rule: Look around and name three things you see, three things you hear, and move three parts of your body.
• Work on your sleep routine to get better rest and wake up feeling more balanced.
• If it feels overwhelming, don’t hesitate to reach out to your doctor or therapist for extra support.

By making these small changes, you can eventually reduce morning anxiety and feel more in control of your day.

Futureproof your well-being

Not all of us can wake up like Barbie—full of energy and sunshine from the get-go. Morning anxiety can feel like the complete opposite of that movie-perfect scene.

But here’s the upside: with a Mindvalley account, you can start transforming your mornings into something a little more “Barbie-esque.”

Sign up for free to get a sneak peek into quests that can help support your well-being in many ways. Here are a few you might find helpful:

• Calm Mind: A Scientific Method for Managing Anxiety and Depression with Dr. Caroline Leaf for strategies to manage stress and anxiety.
• The Mastery of Sleep with Dr. Michael Breus to improve your sleep and reduce restless nights.
• Superbrain with Jim Kwik to boost your brain performance and get focused for the day ahead.

So, while Barbie might make it look easy, you can get there, too—with the right tools in your morning routine.

Welcome in.

Every relationship faces moments when both parties butt heads. It’s just an inevitable part of life.

But when one person shuts down and refuses to communicate, the other is likely being stonewalled. This can leave the latter feeling ignored and frustrated.

Knowing how to respond to stonewalling can make all the difference in keeping the lines of communication open. With the right approach, you can gently encourage your partner to reconnect and work through the issue together.

What is stonewalling?

The term “stonewalling” gets its name from the idea of a solid stone wall—impenetrable and unresponsive.

When a person stonewalls, they shut down meaningful conversation, either through short, sarcastic replies or by giving the silent treatment. Some even use gaslighting or walk away mid-conversation, leaving the other person unsure of how to move forward.

Why is someone stonewalling me?

People don’t stonewall for no reason. More often than not, there’s a cause behind it, like:

• Feeling overwhelmed and unsure of how to handle the situation.
• Withdrawing to avoid making the conflict worse.
• Too emotional to continue without getting upset.
• Avoiding vulnerability or confrontation.
• Protecting themselves from feeling hurt or exposed.

Let’s take a look at an example: those with a fearful avoidant attachment style, for instance, might emotionally shut down to protect themselves from confrontation or prevent things from intensifying. However, the reality is, it often makes things worse.

According to relationship expert Dr. John Gottman, stonewalling is one of the four major predictors of divorce. In heterosexual couples, he notes that 85% of stonewallers are men, who withdraw as a way to calm down, believing that staying silent will avoid further conflict. More often than not, stonewalling happens when someone feels emotionally flooded or unsure how to proceed without making the situation worse.

But if you’ve ever been stonewalled, you know how it feels…

…the sting of hearing, “I don’t want to talk about this.”

…the frustration of feeling isolated, exasperated, and helpless.

…the urge to scream just to get their attention, reaction, or even a simple acknowledgment.

“When you’re faced with somebody who’s silent like that, you escalate,” Dr. Gottman adds. “So it’s a very destructive pattern.”

But the thing is, can you do something about it? The short answer is yes.

How to respond to stonewalling in a relationship

“So many people feel trapped or out of their power in their relationships,” says Dr. Laura Berman, a relationship therapist, television host, and the trainer of Mindvalley’s Quantum Love: The Blueprint for Extraordinary Relationships. 

And when there’s a communication breakdown between you and your partner, it can feel like you’re hitting a wall. The good news is, resources like free relationship classes offer practical tools for improving communication and handling issues such as stonewalling.

In order to really move to the quantum love zone and stay there, we must identify our worthiness-killing stories and loosen their grip on our thinking patterns.

— Dr. Laura Berman, trainer of Mindvalley’s Quantum Love: The Blueprint for Extraordinary Relationships 

Dr. Berman, for example, suggests these strategies in her Quest to help you shift things when problems like stonewalling arise:

1. Step away from the drama triangle

In relationships, we often fall into roles—victim, villain, or hero—without realizing it. They’re part of what Dr. Berman calls the Drama Triangle.

Here’s taking a look at them more closely:

• The victim often feels powerless or helpless in the situation. Having this mindset can lead to passive-aggressive behavior, where you might not directly express your needs but instead expect your partner to notice and fix things.
• The villain might be defensive, critical, or unwilling to accept any responsibility. But one thing’s for sure: they’re the ones blamed for all the problems.
• The hero steps in to “fix” everything and make it better. However, this often comes at a cost: taking on the responsibility for everyone’s emotions can end up draining your own energy.

Now, if you’re being stonewalled, you might feel like a victim, blaming your partner (villain) for shutting you out or even trying to “fix” the situation (hero).

But the first step to responding to it is to “recognize when you’re on the drama triangle and get off it,” according to Dr. Berman. How can you tell? “The tried and true guarantee that you’re on the triangle is if you’re convinced you’re right. It’s as simple as that.”

So, instead of focusing on being “right,” shift your mindset. Ask yourself, “What is my role here, and how can I take responsibility for my own emotions?”

By stepping out of the Drama Triangle, you create space for healthier communication where both partners feel heard and respected.

2. Recognize your emotional triggers

Conflicts in relationships can bring out deep emotional reactions, especially those from your past.

Dr. Berman suggests these triggers are like “thorns” buried inside you—hidden pain from past experiences that gets touched in your present relationship. When you’re unable to recognize or manage them, though, misunderstandings and negative feelings often surface.

“In order to really move to the quantum love zone and stay there, we must identify our worthiness-killing stories and loosen their grip on our thinking patterns,” Dr. Berman advises. 

Here’s how you can do so using her “thorny story timeline”:

1. Start by centering yourself. Take a moment to breathe deeply and open your heart, creating space to explore your emotions without judgment.
2. Think back to your earliest memory of feeling let down, abandoned, or hurt. Write this memory down, along with your approximate age.
3. Map out similar memories, moving from left to right, like a timeline. Include moments where you felt emotionally or physically abandoned.
4. Once your timeline is complete, revisit each memory. How did you feel during these moments? Reflect on the emotions and experiences through the lens you had as a child. These emotions may be fueling your reactions today.

“When you can lovingly forgive, detach from, and observe those events that have happened to you from a coherent home frequency,” says Dr. Berman. “Then you can release it; you can love it; you can bless it, and you can let that energy go.”

3. Respond with quantum love

With any kind of challenging behavior, you best believe the energy around that person is not great. But if you learn how to respond to stonewalling by tapping into what Dr. Berman calls quantum love? Chances are, you’ll go about your day feeling calm, peaceful, and full of love, no matter what’s happening around you.

That’s what quantum love is all about—aligning yourself with a higher frequency, or “home frequency,” as Dr. Berman calls it. How?

1. Ground yourself with deep breaths to stay centered and avoid reacting emotionally.
2. Pay attention to any tension or stress in your body, acknowledge it, and then shift your focus to how you want to feel—calm, connected, and at peace.
3. Identify the feeling you desire in your relationship. Whether it’s feeling loved or appreciated, use this as a guidepost for how you respond.
4. Choose to stay in your home frequency. It not only affects you but can also change the energy around you.
5. Imagine sending love and calmness to your partner, even if they’re stonewalling. This simple act can shift the dynamic between you.

When (or if) your partner is open to the idea, invite them to revisit the conversation with love. You’ll find it’s easier to break down walls and open up a meaningful dialogue when you’re both aligned with positive energy.

How to respond to stonewalling at work

No doubt, dealing with people who give you the silent treatment, cut you off mid-sentence, talk over you, or leave you feeling ignored can truly test your patience. Having it happen in relationships is one thing. But dealing with stonewallers in your workplace? It’s just as challenging.

According to a global study by the International Labour Organization (ILO), nearly 18% of workers have dealt with some form of psychological harassment, like being ignored or shut out. What’s more, many people don’t speak up about it because they feel embarrassed or think it’s not worth the hassle.

So, learning how to respond to stonewalling, especially at work, can help you stay grounded and avoid saying, “Peace out.”

Here are a few ways you can respond:

1. Let go of assumptions

Say you greet a coworker, but they walk right past you, or your boss snaps at you during a meeting. Your first instinct might be to think, “Did I do something wrong?” or “Do they hate me?”

It’s really easy to jump to conclusions or let frustration take over when you don’t have the full picture. As Dr. Berman says, “When we’re in a negative emotional state, it’s like you’re wearing those gray-colored glasses, and your whole worldview is clouded.”

But instead of overreacting, you can ask yourself questions like, “Am I reacting to what’s really happening or to my assumptions about the situation?” This is the power of focused attention—it can help you shift the energy.

You may then realize that your coworker didn’t hear you. Or your boss is stressed for reasons unrelated to you.

Remember, where your attention goes, energy flows.

2. Communicate with unarguable truths

When you’re going head-to-head with someone who refuses to engage in a real conversation, frustration can quickly build up. But instead of accusing your coworker or getting defensive, there’s a more effective way to communicate how you feel—by speaking unarguably.

Here are four steps to guide you through this process:

1. Start with describing how your body feels in the moment. For example, say something like, “I feel a knot in my stomach” or “My shoulders are tense.” These are things no one can argue with because it’s your physical experience.
2. Share the emotion behind it. For instance, “I feel stressed and uneasy because of the knot in my stomach.” This helps your coworker understand what’s going on with you emotionally.
3. Tell the story you’re creating in your mind. Acknowledge that your feelings might be based on assumptions. You could say, “I’m feeling stressed and uneasy because I have this story in my head that you’re upset with me for missing the last deadline.”
4. End with what you need or want from the situation. For example, “I would like it if we could clear the air and work through any concerns so we can move forward.”

“When you’re speaking unarguably, you’re speaking truths that apply only to you,” explains Dr. Berman. “So you’re not projecting anything… nor are you making assumptions or accusations about how they’re thinking or feeling.”

3. Ground yourself

When someone’s energy is off at work—whether they’re snapping at you, giving you the cold shoulder, or just in a bad mood—it’s easy to think, “Oh, there they go again.”

David Feinstein, a clinical psychologist who co-trains Mindvalley’s The Energies of Love Quest with his wife, Donna Eden, explains that instead of letting their mood affect you, you can recognize that their energy is scrambled.

And with that awareness, you can choose to ground yourself and stay centered, no matter what’s going on around you, using the Four Thumps technique.

Here’s how to do it:

1. Tap your cheekbones. This connects to your stomach meridian and grounds your energy down to your feet.
2. Move to the K-27 points. Located just below your collarbone, these points clear your energy and keep it flowing smoothly.
3. Tap your thymus. Tapping on the center of your chest supports your immune system and boosts vitality.
4. Tap your spleen points. Located below your bra line, these points help you process information and release toxins.

Frequently asked questions

What are some common signs of stonewalling?

When it comes to stonewalling, the line of communication is practically nonexistent. But how do you know you’re being shut out? Here are some signs to look out for:

• Giving one-word answers or no response at all.
• Avoiding eye contact.
• Turning their body away.
• Walking out of the room mid-conversation.
• Talking over the current conversation.
• Saying things like, “Just drop it.”
• Using sarcasm or passive-aggressive comments.

Forget meaningful conversations. Chances are high that you’ll be left without so much as a “but…”

What is the antidote to stonewalling?

When stonewalling occurs, it’s essential to manage your emotions and create a space for open communication. Here are steps you can take:

1. Self-soothe before continuing. If you’re feeling emotionally overwhelmed, take a break to calm yourself. According to Dr. Gottman, taking a 20-minute time out can help you clear your mind before jumping back into the conversation.
2. Really listen. When you resume the discussion, make sure the other person knows you’re paying attention. You could say something like, “I get that this is tough” or “How can I help make this easier for you?”
3. Create a safe space for emotions. Show empathy rather than reacting defensively. Focus on understanding the reason behind the silence—this can encourage the other person to open up.

These approaches can help defuse the situation and get a healthier, more productive exchange going.

How do you respond to stonewalling over text?

We all know how text messages can be misinterpreted, usually because we can’t hear the tone of the person’s voice or observe their body language.

But if you see the signs that you’re getting stonewalled digitally, here’s how you can handle it:

• Stay calm and avoid escalating the situation.
• Gently point out how their silence or short replies are affecting you. For example, “I feel like we’re not really communicating right now. Can we try to talk this through?”
• Be patient and give them space to process their emotions.
• Offer to continue the conversation when they’re ready.
• Avoid pushing too hard, as this might make them retreat even more.

It’s all about finding the balance. Give them space and let them know that you’re open to meaningful, constructive communication.

Break the barriers, build the bonds

At the end of the day, relationships—whether at work or at home—are about connection. And staying connected takes a little more than just words.

So, if you’re curious about how energy can transform your relationships, why not explore more? Dr. Laura Berman’s Quantum Love: The Blueprint for Extraordinary Relationships and Donna Eden and David Feinstein’s The Energies of Love Quest on Mindvalley offer tools that can guide you when communication breaks down or emotions run high.

With a free Mindvalley account, you’ll not only get access to the first lessons of these quests (and many others), but you can also enjoy daily meditations and be part of a vibrant, ever-growing circle of changemakers and lifelong learners…

…like Ana, a public health administrator in Los Angeles, U.S., whose perception of love and relationships changed with the knowledge, techniques, meditations, and growth work she learned from Dr. Berman.

…and Dani and James from Fairmont, U.S., who use the energy techniques they learned from Donna and David to manage their stress and communicate clearly. “We have been able to strengthen our connection, enhance our communication, deepen our compassion for one another and ourselves, and we now have strong tools and techniques to help us manage through whatever comes our way.”

Their words reflect the true essence of what you can experience here. The door is open—step in whenever you’re ready.

Welcome in.

Chances are, you know what you want. Perhaps it’s a fulfilling romantic connection, financial freedom, career recognition, or more traveling. But does it ever feel like the next move is out of reach?

Let’s pause and reflect. Have you ever considered that the stories you tell yourself about the things you want may be the actual blocks on your path?

Perhaps what’s really happening is you’re caught up in beliefs that make you feel undeserving of what you want. It’s no wonder you’re seeing a lot of lack right now instead of tangible steps forward.

But thankfully, manifestation affirmations exist. They help you rewrite your inner narrative—and reclaim the knowing that you already possess everything you need to bring your desires to life. 

Because the truth is, all of us have the power to change our circumstances—always.

What are manifestation affirmations?

Manifestation affirmations are more than just positive thinking. Ultimately, they’re a valuable tool to transform your mindset and attract what you desire.

As Michael Bernard Beckwith, a spiritual leader and the founder of Agape International Spiritual Center, would remind us all, saying positive phrases can release subconscious blocks that hold us back. 

“Affirmations are not about making something happen; they’re about aligning yourself with what is already happening in the field of infinite possibilities,” he says in his Life Visioning Mastery Quest on Mindvalley. “You don’t need to force reality—you align with the vibration that’s already present.” 

See, words carry intention. As such, they have the power to change your life—neuroscientifically speaking. Research from Carnegie Mellon University, for one, has shown that self-affirmation activates the brain’s reward centers, helping individuals reduce stress and focus on their goals.

“When we affirm, we want to take a structure of our life and affirm the truth or possibility of that particular structure,” Michael explains. By doing so, you become “like an electromagnetic field to draw to you the very thing and energy that you’re affirming.”

So, for every “I’ve got this” and “I have what it takes” you tell yourself in the mirror, you’re actually boosting your brain’s processing chops to believe you can get what you want.

Now, imagine using this hardwired ability as a springboard to actually manifest your goals. They can be as small as landing that perfect parking spot to as huge a deal as moving halfway across the world.

The only magic dust you need here is… manifestation affirmations.

25 powerful manifestation affirmations for a positive mindset

​​A strong mindset is the foundation for attracting more money, love, and overall abundance into your life. When your thoughts, beliefs, and emotions align with your desires, you create the mental and emotional space for these things to flow naturally to you.

Here are some powerful affirmations for manifestation to get going.

For growth mindset

1. Challenges help me grow and evolve.
2. I release self-doubt and trust in my abilities.
3. I am enough, just as I am.
4. Confidence replaces fear in my life.
5. Progress, not perfection, is my focus.
6. I handle everything life throws at me with resilience.
7. My unique talents and strengths are worth celebrating.
8. I let go of the past and welcome new opportunities.
9. I embrace my journey fully.
10. I’m proud of who I’m becoming.
11. I release anything that no longer serves me.

For success mindset

12. I am worthy of all the good things life has to offer.
13. My actions are shaping the life I desire.
14. My thoughts and actions are in line with my highest potential.
15. Positive experiences find their way to me.
16. I deserve love, happiness, and success.
17. My life is filled with peace and joy.
18. Everything is unfolding for my highest good.
19. My positive thoughts shape my reality.
20. I am thankful for all that I have and all that’s coming.
21. Abundance flows effortlessly into every part of my life.
22. I have the power to achieve my dreams.
23. The timing of my life is perfect.
24. I celebrate every step of my path.
25. I have the ability to create a fulfilling life.

How to use these mindset affirmations

• When starting your day. Incorporate these affirmations into your morning routine to set a positive tone for the day.
• At the start of meditation. Use them right before a meditation session to heighten your focus and connect with your higher self.
• During moments of stress. Repeat them verbally whenever self-doubt creeps in or when you need to shift your energy back to positivity.

25 money manifestation affirmations to usher in prosperity

Let’s be honest—money isn’t just about numbers in your bank account. It’s about freedom, possibilities, and living life on your terms.

If you’ve felt that financial success is beyond your grasp, here’s some good news: You can shift that energy by changing how you think about money. 

These positive affirmations can help you break through mental blocks and start attracting the wealth you deserve.

26. I am open to receiving financial abundance.
27. Wealth flows to me effortlessly.
28. I am a magnet for prosperity and success.
29. I deserve financial independence.
30. Every dollar I spend comes back multiplied.
31. Lucrative opportunities align with my purpose.
32. Financial success is inevitable for me.
33. I am worthy of earning more than I imagine.
34. I am grateful for the wealth flowing into my life.
35. Money helps me live my best life.
36. I attract money in both expected and unexpected ways.
37. My energy is aligned with financial abundance.
38. The universe provides all the financial resources I need.
39. My financial management skills grow stronger every day.
40. My bank account grows steadily.
41. I am deserving of wealth and abundance.
42. I let go of limiting beliefs about money.
43. Multiple sources of income come to me easily.
44. A life of luxury and comfort is mine.
45. Financial freedom is my reality.
46. I discover exciting new ways to earn money.
47. I am confident in my financial decisions.
48. Focusing on abundance brings more of it.
49. I appreciate the wealth I have and the wealth coming my way.
50. I use my wealth to make a positive difference.

How to integrate money affirmations into your day

• For financial management. Use these affirmations when you’re budgeting, paying bills, or making financial decisions to align your energy with abundance.
• Before visualizing your goals. Say them out loud during a visualization exercise to imagine your financial success as if it’s already happening.
• After receiving money. Express gratitude through them when you receive money or financial opportunities to reinforce the flow of wealth into your life.

25 love manifestation affirmations that keep you hopeful

Manifestation and mind power are inevitably intertwined.

Regan Hillyer, a mindset coach and the manifesting expert behind The Art of Manifesting Quest on Mindvalley, says, “If you don’t believe that your manifestation is possible on every single layer, then it won’t be possible.” 

In this vein, manifesting love truly starts with believing you deserve it—whether you want a new romantic connection, a stronger bond with your partner, or self-love affirmations. 

And through these manifestation mantras, you’re opening your heart to love in all its forms.

For new love

51. I am ready to receive the love I deserve.
52. A partner who aligns with my highest self is coming into my life.
53. Love flows naturally and easily to me.
54. Healthy, supportive relationships are drawn to me.
55. The universe is guiding me to my perfect match.
56. I radiate love and attract it in return.
57. I am open to receiving unconditional love.
58. A loving, respectful partner is in my future.
59. New and exciting love enters my life.

For partnership

60. My partner and I love, trust, and respect each other.
61. Our relationship uplifts and empowers us both.
62. Open, honest communication strengthens our bond.
63. Each day, our relationship grows stronger.
64. Love surrounds me, and I give it freely.
65. My partner and I support one another fully.
66. I nurture the love we share daily.
67. Our shared experiences deepen our connection.

For self-love

68. I love and accept myself as I am.
69. I am deserving of the love I give to others.
70. Self-love and self-care are my priorities.
71. I am enough, just as I am.
72. I radiate love, attracting it in all forms.
73. My heart is full of compassion for myself.
74. It’s easy for me to forgive my past mistakes and embrace love.
75. I trust my ability to cultivate a loving relationship with myself.
76. I am worthy of all the good life has to offer.

When to use love affirmations

• In the early A.M. Why not say these affirmations when you wake up to start attracting love and building meaningful connections throughout the day?
• Before social interactions. You can recite them before going on a date or meeting new people to align with the energy of love and openness.
• During self-care rituals. Try to incorporate these affirmations into your self-care routine to deepen your practice of self-love and self-worth.

25 abundance manifestation affirmations for a fuller life

Abundance is often associated with money. But really, it’s about the richness of life in all areas: love, joy, opportunities, and personal growth. As such, an abundant mindset invites more of everything you value into your life. 

“Manifesting abundance starts with the belief that you deserve to live a life filled with joy, wealth, and fulfillment,” Regan explains in her Quest. “When you shift your belief system, you naturally attract more abundance into your life.”

By embracing abundance in all its forms, you open yourself to receiving everything the universe has to offer, from love to new opportunities. And thanks to the following abundance affirmations, you can step into your limitless potential and invite positivity into every aspect of your life.

Relationships with people

77. I attract fulfilling, meaningful relationships.
78. Love and positivity flow through all my connections.
79. My heart is open to love and friendship.
80. Supportive, caring people surround me.
81. I deserve relationships that uplift and inspire me.
82. Mutual trust and respect define my relationships.
83. I attract people who align with my highest self.
84. Every interaction I have is filled with kindness.
85. I am grateful for the relationships in my life.

Health and well-being

86. My body is healthy, vibrant, and energetic.
87. I make choices that nourish my mind and body.
88. Every cell in my body vibrates with health.
89. I am in harmony with my body, mind, and spirit.
90. My well-being is a priority.
91. My body is a vessel of health and strength.
92. I attract positive energy that enhances my health.
93. I am grateful for my body’s resilience.
94. I nurture my health and vitality every day.

Personal growth

95. I am constantly evolving into my best self.
96. Personal growth is at the core of who I am.
97. I welcome new opportunities for learning and development.
98. Each challenge I face brings me closer to my goals.
99. I embrace change and growth.
100. My purpose is aligned with my actions.

When to use abundance affirmations

• While journaling. Write down these affirmations as part of your journaling practice to reflect on the abundance that already exists in your life.
• Before a big opportunity. Use them before making important decisions or pursuing new ventures to maintain an abundant mindset.
• During gratitude practice. Mention each one you have during gratitude exercises to acknowledge the abundance already flowing to you and invite more of it.

Frequently asked questions

How do manifestation affirmations work?

Think of manifestation affirmations as a tool to reshape your thought patterns and align your energy with your desires. They help make new beliefs more concrete while helping to shift subconscious blocks. 

Here’s how you can practice manifestation affirmations effectively:

• Start with clarity. Be specific and intentional about what you want to manifest—this sets a focused energy.
• Frame your affirmations as if they’re happening right now, like “I am attracting abundance effortlessly.” This is crucial because the mind processes memory and imagination in the same way. So when you phrase affirmations in the present tense, you make them feel real, helping your mind align with your desires.
• Feel the emotions, like joy, excitement, or peace, as if the desired outcome already exists. This can help increase the affirmation’s vibrational power.
• Be consistent. Repeating your affirmations daily, particularly in the morning or before bed, reinforces the new thought patterns and builds momentum.

When you affirm, you’re not asking the universe for something; you’re aligning yourself with the truth that it’s already done. — Michael Bernard Beckwith, trainer of Live Visioning Mastery Quest

How to write affirmations for manifestation

Writing effective affirmations requires you to get comfortable with your “why.” A powerful way to do this is through scripting manifestation work, which has you writing down your desires as if they’ve already happened.

By embellishing your affirmations with vivid details of your intended outcomes on paper, you’re reinforcing the message that what you want is already in motion.

So, let’s say you want to become a successful, critically acclaimed author. Here’s how you’d write affirmations for manifestation to make that dream come true.

Use “I am” liberally

Remember that tip about keeping things in the present tense? See, it applies to your written affirmations, too. Begin your scripts with phrases grounded in the present. 

Now, you might write, “I am successful in all areas of my life in my current role as an author, and I am publishing the fiction title I’ve always dreamed of bringing forth into existence.” 

This reinforces the idea that your success is already happening, not something you’re constantly waiting for.

Prioritize your do’s over your don’ts

For example, instead of saying, “I don’t struggle with writer’s block,” frame it positively: “I am filled with creativity, and ideas flow effortlessly as I write.” 

This keeps the energy focused on positive outcomes (and gets the novel coming in faster).

Be ultra-specific

The more detailed your affirmations are, the more powerful they become.

For example, rather than a vague affirmation like, “I want to sell more books,” be specific with “I am selling 100,000 copies of my novel and connecting with readers globally.” The more precise your vision, the easier it is for your mind to align with it.

Meditate for inspiration 

Being a master of manifestation involves understanding how the law of attraction affirmations work in real life. So, why not lean into guided meditations for insights? The thing is, they often come packed with existing present-tensed manifestation mantras to inspire your own.

Here’s one from Mindvalley that you can turn to as a starting point:

How to use affirmations for manifestation

“When you affirm, visualize the outcome along with the feeling of having it,” Michael says. This helps you manifest at a higher level.

So, here are some ideas on how to apply this practice in daily life:

• In your morning routine. This sets a positive tone for the rest of the day.
• Before bed. “Your unconscious reality is reprogrammed while you sleep,” Regan explains.
• In moments of doubt. For support, turn to affirmation cards; they offer easy, accessible reminders throughout your day to keep you aligned with your positive intentions.
• During meditation. This can help get you in touch with the alpha and theta brainwave levels. In these relaxed states, you can better access your subconscious mind and reprogram it.

Great change starts here

The journey to bringing your desires to life begins with consistency, intention, and the right guidance. But to truly see lasting change, it helps to have a tool that keeps you on track every day.

Here’s where Mindvalley’s free affirmation cards can help. They’re a deck of daily prompts designed to keep your mindset aligned with your goals, whether it’s abundance, love, health, or personal growth. 

They’re quick and easy to integrate into your daily routine. Use them anytime—while starting your morning, ending your day, or during mindful pauses between tasks.

Remember: great change starts with small, consistent actions, and these affirmations are the perfect way to reinforce that. So, take this small step to embrace and kickstart your greatest transformation yet.

Welcome in.

They say the body is a temple. They say your body knows best how to heal itself.

Yet, the second it feels off, there’s a pill for that. Stressed, there’s a pill for that. Not working the way you want it to, there’s a pill for that.

Life in this day and age is a marvel. Yet, it’s incredibly commonplace for us to rely on pharmaceutical solutions.

But Dr. Mindy Pelz, a fasting and hormone expert, has another way.

“We, as a culture, need to stop looking for quick fixes,” she tells Megan Pormer, the host of The Mindvalley Podcast. Instead, she believes the body has the power to heal itself.

The trick is learning how to support it, not overwhelm it. In doing so, Dr. Pelz has ignited a movement—empowering thousands of women to reclaim their health on their own terms, naturally.

Watch the full episode:

Who is Dr. Mindy Pelz? Meet the woman on a mission to transform women’s health

“Dr. Mindy Pelz” might be the name on the cover of Fast Like a Girl, but this fast expert is also a trailblazer in the world of women’s health. For over 25 years, she’s been on a mission to guide women to trust their bodies’ ability to heal naturally.

At her clinic, Dr. Pelz and her team focus on teaching a lifestyle approach to health. This includes everything from eating, detoxing, fasting, which supplements to take, reading food labels, and how to truly understand the inner workings of their bodies.

But over time, she noticed a troubling trend. Patients who once came in with just one health complaint began arriving with a laundry list of issues. “People who normally would walk in with one symptom were now walking in with like 10 [or] 20 different symptoms.”

This shift led her to a profound realization: many of these issues stemmed from “interferences”—mental, emotional, physical, or chemical—in the body. They can prevent the body from healing itself, but by removing them, the body can return to its natural state of balance and health.

Dr. Pelz’s breakthrough discovery of autophagy—your body’s way of cleaning out damaged cells to make way for new, healthy ones—became a cornerstone of her work. “If the environment is causing people to not feel well, what parts of the environment can we remove so that their bodies can heal much quicker?” she asks.

This led her to develop a unique approach to women’s health, focusing on eliminating these interferences to unlock the body’s innate healing potential.

The biggest health challenges facing women today—and why they’re on the rise

You might notice that more and more women are dealing with health issues like weight gain, hormonal imbalances, chronic stress, and so on. But why is this happening?

According to Dr. Pelz, it all boils down to one thing: modern life is more toxic than ever before.

“We live in the most toxic time in human history,” she points out. “We are breathing in toxins, we are wearing toxins, we are eating toxins, we’re watching toxic stuff… I mean, we are bombarded with physical, emotional, mental, and chemical stressors.”

One of the main culprits? Hormonal imbalance.

The reality is, as you age, especially after 35, your body starts losing key hormones like progesterone and estrogen. These hormones keep you calm, happy, and energized, but when they drop, everything from your mood to your energy levels can spiral out of control.

What makes things worse is that environmental toxins, processed foods, and even the skincare products you use disrupt these natural hormone levels even further. Dr. Pelz explains that the body’s natural rhythms—its ability to balance hormones—get thrown off by the toxins and chemicals you’re exposed to daily.

“For women, we put on over 200 cancer-causing endocrine-disrupting chemicals on our body every single day, which is destroying our eggs,” she says.

On top of that, insulin resistance becomes a bigger problem for women as they hit their 40s and 50s. This happens when your cells stop responding to insulin, causing your blood sugar levels to rise.

It can lead to weight gain, fatigue, and even chronic diseases. It’s not your fault, though—it’s the environment working against you.

But here’s the good news: Dr. Pelz has solutions to help you fight back.

Dr. Mindy Pelz’s top natural solutions every woman can use for better health and balance

Dr. Pelz believes that by making a few key adjustments to your daily habits, you can give your body the support it needs to heal and thrive. Let’s explore how each of these approaches can make a difference in your health.

1. Navigate hormonal shifts with compassion

By the time you hit 35, something significant starts happening inside your body—your estrogen starts to decline. Dr. Pelz explains that it brings her “girl gang” with her: serotonin, dopamine, acetylcholine, BDNF (brain-derived neurotrophic factor), oxytocin, and glutamate.

This shift marks the beginning of your menopausal journey. This “neurochemical armor” (as Dr. Pelz calls it) begins to shed, and you may notice yourself becoming more reactive to stress. Scattered thoughts, increased irritability, and difficulty meditating as your mind races can all be part of this experience.

“We are hormonally programmed humans with a neurochemical armor that makes us think a certain way, act a certain way, behave a certain way…” Dr. Pelz explains. “And when that armor comes down, there is a different version of you and that’s the version that I’m now focused on highlighting.”

Her solution for cultivating this version?

“We have to come back to compassion for ourselves, understand what our bodies are doing at 35, and create a lifestyle plan that works with this neurochemical shift.”

She believes this phase is an opportunity for deep healing. The unresolved emotional traumas you’ve managed to avoid? This is the moment to face them.

As host, Megan aptly sums it up, “Menopause is a spiritual way to force a woman to awaken.”

2. Heal through the mind-body connection

Self-doubt, feelings of inadequacy, and negative self-talk like “I’m not worthy,” “I’m not good enough,” or “If I’m overweight, something’s wrong with me” can all go down to the cellular level.

“It starts to vibrate a different frequency within the cell,” Dr. Pelz explains, adding that “it creates cellular inflammation.”

But emotional interference doesn’t just stop there. Dr. Pelz points out that many women turn to food to cope with these emotions.

“We start eating and eating, and we just start pushing down this feeling of not enough,” she says. This creates a cycle of emotional eating that gives a dopamine hit but also disconnects you from your body.

However, during fasting, you can begin to break this cycle.

“When you’re in that fasted state, you have the ability to reprogram the belief system,” she explains. Practices like meditation, affirmations, and journaling—especially during fasting—help clear the emotional weight stored in your cells and reset your connection to your body.

3. Support your hormonal balance through fasting and lifestyle changes

If you’ve ever thought fasting was just a trendy diet, think again. While it’s often associated with weight loss, according to Dr. Pelz, it’s much more about giving your body the space to heal.

When you fast, especially for longer periods (like 17 hours or more), this is when autophagy happens. Your body gets rid of damaged cells, repairs them, and even kills off potential cancer cells—this is called apoptosis.

“So at 17 hours of fasting, you are redesigning your cells and you are getting rid of the cells that no longer serve you,” explains Dr. Pelz.

Not only that, fasting also helps balance your hormones, especially estrogen and insulin. As you age, your estrogen levels drop, which can lead to weight gain and fatigue. By fasting, you can reduce insulin resistance, making it easier for your body to maintain a healthy balance of hormones.

Dr. Pelz recommends intermittent fasting as a starting point—aim for 13 to 15 hours without food to see benefits. And when you do it on the regular, your body begins to reconnect with itself.

That said, it’s important to note that fasting isn’t a one-size-fits-all solution. Women go through different hormonal stages—such as the menstrual cycle, premenopause, and menopause—which may require different approaches to fasting.

For example, while it can help balance estrogen, progesterone doesn’t respond well to it. So what can you do? Listen to your body and adjust your fasting practices based on your individual needs and hormonal cycles.

4. Reduce environmental toxins

While fasting allows you to take breaks from toxic foods, what about the toxins you’re exposed to elsewhere?

Because, let’s face it, they really are everywhere—not only in food, but in cosmetics, in the air, in the water… And the scary part is, they’re wrecking your health, especially your hormones.

For women, we put over 200 cancer-causing endocrine-disrupting chemicals on our body every single day, which is destroying our eggs.

— Dr. Mindy Pelz, fasting and hormone expert

Dr. Pelz’s advice is simple: start small. Check for harmful chemicals with apps like Skin Deep or Think Dirty. 

“You can just scan all your products and see how toxic it is,” she adds. “It gives you a rating. You want something that’s under a three; anything over a three, throw it out.”

By reducing the number of toxins you expose your body to, you’re giving your hormones a better chance to function properly.

Live vibrantly, naturally

Many of us spend years battling with our bodies—criticizing every flaw instead of understanding what it’s trying to tell us.

But imagine shifting that mindset, learning to listen to your body rather than silencing it. Dr. Mindy Pelz’s approach is all about this—working with your body, not against it, to create lasting health.

If you’re ready to embrace this shift, Mindvalley Membership offers access to powerful programs that can support your journey:

• WILDFIT. Transform your relationship with food and discover how to eat in harmony with your body’s needs.
• The Longevity Blueprint. Learn science-backed strategies to extend your health span and age gracefully.
• Beyond Fasting. Explore deeper fasting techniques to reset your health and boost your vitality.

By signing up for a free account, you’ll get access to the first few lessons of these programs, daily meditations to keep you centered, and a global community to support your growth.

As Megan Pormer says, “The more we reunite with the body, and the more we understand the body, and knowing that it’s on our side, we can use the body as a conduit to our bliss and happiness and joy and not self-judgment.”

This is your invitation to awaken your inherent greatness.

Welcome in.

Feel your emotions, they say. Express yourself, they say.

But when your Hulk-like reactions come out—emotions are high and response is intense—then you’re asked to reign it back in. 

The thing is, anger, fear, resentment, embarrassment, guilt, and all other emotions associated with reactivity aren’t always given the attention they deserve. And, more often than not, when they’re not managed properly, they can leave a Hulk-like destruction in its path.

That’s the importance of learning how to be less reactive, according to Dr. Caroline Leaf, a clinical neuroscientist and the trainer of Mindvalley’s Calm Mind: A Scientific Method for Managing Anxiety and Depression Quest.

And when you’re able to make these so-called negative emotions work for you instead of against you, it’s going to be healthier for you and the people you care about.

What does it mean to be reactive?

Being reactive is when a person acts on their immediate feelings toward situations, people, or events without taking the time to think things through first. More often than not, conflicts, misunderstandings, and negative consequences ensue.

It’s typically impulsive, as mental health therapist Jenna Nielsen, MSW, LCSW with ADHDAdvisor.org shares with Mindvalley Pulse. Usually with the high intensity of an emotion (or emotions).

“Common signs of a highly reactive person,” she adds, “would be someone who has anger outbursts, raises their voice, cries very easily, has panic attacks often, or withdraws and isolates immediately after an interaction.”

The Hulk may come to mind. However, if you can’t relate to turning big and green, think of Star Wars’ Anakin Skywalker with his inability to control his fear, anger, and jealousy. Or how about Mean Girls’ Regina George, who’s quick to lash out when she feels threatened or undermined?

If there’s anything that can be learned from their emotional reactivity, it’s that it rarely leads to anything good.

What causes it?

Reactivity can be due to internal and external factors—biological and environmental. Here’s how Jenna explains it:

• Biological. “There are a few different types of biological reactions, such as sensitive, reactive, and slow return to baseline. Reactivity would create extreme reactions that interfere with the ability to think.”
• Environmental. “[Issues] that can create emotional reactivity are chaotic situations, crisis situations, not being taught how to regulate emotions, or modeling of emotional reactivity in the household.”

Interestingly, research shows that there’s a relationship between everyday hassles (like traffic jams, long lines, deadlines, illnesses, disagreements, financial worries, etc.) and emotional responses. One study, in particular, found that people are more emotionally reactive when stressors pile up in a short time period (in this instance, within a day).

So it’s really important to identify your emotional triggers—whether they stem from within or are shaped by the environment. Only then can you begin to develop healthier, more mindful responses.

How to be less emotionally reactive: 8 expert-backed tips

Your angsty teen slams the door in your face, your partner makes a snide comment, your coworker “forgot” to tell you about an important meeting… It’s no wonder you’re seeing red.

The fact of the matter is, overreactions can feel like a freak storm—intense, uncontrollable, and often leaving unexpected damage in its wake. 

But you have two options here: 1) you react, or 2) you learn how to be less reactive so you don’t spiral out of control.

When you’re in that calmer state, you’re going to have more wisdom to deal with a situation coming up. We do not have wisdom when we’re freaking out.

— Dr. Caroline Leaf, trainer of Mindvalley’s Calm Mind: A Scientific Method for Managing Anxiety and Depression

The first option, as you may know, can get you into deeper sh*t. But if you’ve opted for #2, you can explore these tips Dr. Leaf shares on her YouTube channel that can help with your emotional regulation.

1. Recognize the signs early

“You’re going to need to train yourself to pay attention to the physical signals inside of your body that are warning you,” explains Dr. Leaf. Not only that, but emotional ones as well.

What does this look like?

Physically, it could be heart racing, fists clenched, muscles tensing up, and so on. Emotionally, it could be feelings of agitation, frustration, or something similar creeping in before the big explosion.

These early signs are essentially red flags, so you can stop yourself from saying or doing something you’ll regret. And once you’re aware of them, you can take steps to diffuse the situation before it gets out of hand.

2. Practice deep breathing

Angry? Deep breaths. Crying? Deep breaths. Anxiety? Deep breaths.

There’s a reason why the advice for any emotional reaction is to just breathe. Dr. Leaf explains that doing so sends information to your body that it’s time to calm down. 

But here’s the thing: research shows that different emotions have distinct respiration patterns. You might’ve noticed this—when you feel anxious or angry, your breathing is short, fast, and shallow. But when you feel calm and joyful, it’s deeper and slower.

“When you’re in that calmer state, you’re going to have more wisdom to deal with a situation coming up,” Dr. Leaf points out. “We do not have wisdom when we’re freaking out.”

So, if you want to learn to control your emotions, change how you breathe.

3. Give yourself space

Sometimes, the best thing you can do in a heated situation is to step away. 

“If there is someone that is saying something or doing something or has, over a period of time, done something that you know is going to aggravate you,” Dr. Leaf says, “if possible, give yourself some space physically if you can, if not mentally.”

Go for a quick walk, head to another room, or just take a moment to breathe. Or take a moment to look away, focus on something else, or count to ten. Whatever you choose to do, the goal is to give yourself time to reflect before reacting.

4. Use positive self-talk

Being aware of how you talk to yourself can go a long way. Dr. Leaf advises rephrasing negative, hostile thoughts into more balanced ones, like this:

Negative thought	Positive thought
“I hate these people.”	“I hate what they’re doing, and it’s making me angry.”
“Nothing ever goes right for me.”	“Things are tough right now, but I’ve overcome stuff before, and I can do it again.”
“I’ll never be able to handle this.”	“This is difficult, but I can figure it out one step at a time.”

See the difference? One is destructive, the other constructive.

Challenging irrational beliefs is key here. Ask yourself if your anger is really justified or if it’s just a feeling that’s grown out of proportion.

Oftentimes, unresolved feelings or assumptions fuel your reactions. When you’re specific about what’s really bothering you, you can break the cycle of negativity and approach the situation with more clarity.

5. Practice mindfulness

“Mindfulness techniques can help you get into the moment,” Dr. Leaf explains. And so, when you feel that you’re letting your emotions get the better of you, staying present can help you with stress management.

Does Dr. Leaf have any exercises you can try? She sure does, and here’s one—the 5-4-3-2-1 method—she recommends:

• Name five things you can see,
• Four things you can touch,
• Three things you can hear,
• Two things you can smell, and
• One thing you can taste. 

Techniques like these help maintain emotional balance, slowing down your emotional response and giving you a moment to regroup and respond thoughtfully.

6. Practice expressing yourself

“Now this one you have to do out of the situation,” says Dr. Leaf. “So you have to practice the calm speaking.”

Why? Simply because expressing yourself coherently or constructively (let alone calmly) isn’t something that comes naturally in the heat of the moment.

So if you know you’re about to see someone who always pushes your buttons, prepare yourself mentally. Practice what you’ll say with calmness when the situation arises.

By doing so, you’re training your brain to stay cool under pressure.

7. Problem-solving

If you’re having trouble with anger management, Dr. Leaf suggests focusing on finding a solution.

It’s easy to dwell on the problem and replay the situation over and over. However, that only feeds the fire. Instead, give yourself a moment to reflect and then ask, “What can I do about this?”

“You may have to consult with other people; you may have to speak to a therapist, a coach, a counselor, best friend…” she says. The point is to move from problem to solution.

When you do, you shift your focus from the problem itself to how you can resolve it. And this will help break the cycle of anger and open the door to positive action.

8. Use relaxation techniques

When you’re stressed, one small thing can make you snap. The more stress you let build up, the faster it happens—like you’re unintentionally practicing how to react impulsively.

“Train yourself to have relaxation techniques,” Dr. Leaf advises. These can be anything that works for you—meditation, deep breathing, taking a walk in nature, or spending time in a sauna. 

These moments help recharge your emotional batteries and teach you how to be less reactive. But one thing to keep in mind is that consistency is the key—regular practice makes it easier to tap into that calm state when you need it most.

How to be less reactive at work

No doubt, deadlines, meetings, and the constant ping of emails can push anyone to their limit. In fact, a survey by the APA in 2023 found that 77% of workers felt stressed at work, with 57% reporting problems like feeling emotionally drained and not wanting to do their best.

But the office is no place to let your emotions take the wheel, as Jenna highlights. The challenge is to respond professionally, even when you’re stressed to the max. Here how:

• Take deep breaths, count to ten, or step away for a moment when stress builds up.
• Regular one-on-one meetings with managers can help discuss emotional triggers and ways to manage reactivity.
• If work-related stress is overwhelming, request flexibility, like adjusted deadlines or lighter workloads when needed.

What’s more, leaders should receive training in deescalation techniques to diffuse tense situations before they escalate. This can help foster a calmer, more supportive work environment.

How to be less reactive in relationships

There are numerous ways emotional reactivity can show up in a relationship, whether it’s with a partner, a child, or even a close friend. You know, snapping at your partner after a long day, losing your temper with your child during a stressful morning, or overreacting with a close friend for something minor they said.

These emotional flare-ups leave others feeling invalidated or like they’re constantly doing something wrong. Here are some tips Jenna gives to help reduce reactivity in relationships:

• Create a word or signal that means, “We need a time out.”
• Make a conscious effort to listen without interrupting or reacting immediately.
• Step away from the conversation when emotions are high or feel intense. 

You can also encourage loved ones—or yourself—to seek professional help to better manage emotions. This works just as well when figuring out how to be less reactive as a parent.

Additional resources

The inability to manage your emotional outbursts isn’t a death sentence. There are plenty of people out there who’ve overcome it. And if they can, so can you.

Jenna and Dr. Leaf have great insights on how to do so, but there are also other tools like meditations and books on how to be less reactive. Here are a few you can check out:

Meditations

A guided meditation to feel peace | Jeffrey Allen

Your body is like a giant energy sponge. It soaks up the vibes from people, places, and just… life.

So it’s no wonder that, over time, it gets a bit heavy. Doesn’t it?

This guided meditation by Jeffrey Allen is here to help you hit the reset button and clear all that congestion. Use it whenever you’re feeling overwhelmed, weighed down by other people’s stress, or just plain frazzled.

9-minute guided meditation for improved focus and energy | House of Well-being

Had one of those long, nonstop days where you’re running on fumes? House of Well-Being brings you a quick (nine minutes of quick, to be precise) guided meditation just when you need it most.

This isn’t just another sit-and-breathe session, though. No, no. It’s designed to help you clear your head, regain focus, and shake off the tension of the day. 

Take a seat, press play, and let this short but powerful meditation work its magic. You’ll feel more centered, energized, and ready to tackle whatever’s next.

Books

Emotional Agility by Susan David 

If you’re looking for a book on how to handle life’s emotional curveballs with grace, Emotional Agility is it.

Granted, it’s not specifically about how to be less reactive, per se, but in it, psychologist Susan David gives you the tools to manage tricky emotions that often lead to those impulsive reactions. She teaches you how to navigate stress, frustration, and fear by staying flexible in your thinking so you can respond thoughtfully rather than lash out.

It’s a guide to building emotional resilience—perfect for anyone who wants to stop getting hijacked by their feelings and start handling stress like a pro.

Breaking Bad Patterns by Simon Harper

Breaking Bad Patterns by psychotherapist Simon Harper dives deep into the emotional loops that keep us stuck in anxiety, addiction, and other challenges.

Admittedly, its main focus isn’t on emotional reactivity. However, it does tackle the root cause: those pesky, old patterns from childhood and past traumas that make us overreact in the first place. 

Simon offers practical strategies to break free from these cycles, helping you gain more control over how you respond to life’s stressors. So, if you’re looking to calm that knee-jerk reaction and rewrite your emotional story, this book could be your new go-to guide.

Mind Your Manners by Sara Jane Ho

Mind Your Manners also doesn’t fall under the “emotional reactivity” category at your local bookstore, but minding your manners sure can help.

In this witty and practical guide, Sara Jane Ho, a global etiquette expert and Netflix star, shows you how to navigate tricky social situations with grace—both online and in person. From awkward work encounters to cross-cultural cues, her advice gives you the tools to stay calm and confident, even when you’re tempted to react. 

What’s more, this book helps you build stronger connections. And that naturally leads to more thoughtful responses, not emotional outbursts.

Heal. Rise. Thrive.

There’s sage advice that goes, “Respond, not react.” And in doing so, you regain control when emotions get the best of you.

Dr. Caroline Leaf’s Mindvalley Quest, Calm Mind: A Scientific Method for Managing Anxiety and Depression, can absolutely help you with this, just like it did for Batoul Saleh, a life coach from Jeddah, Saudi Arabia:

“I was a very angry person! I didn’t know how to calm myself or understand what was happening inside me. I struggled to turn the negative thoughts in my brain into positive ones. Whenever I felt stressed, I would experience shortness of breath, and now I understand why. This course is a true investment in ourselves—to rewire and balance our brain.” (Lightly edited for clarity.)

There are other programs that can also help you master how to be less reactive, like…

• The Champion Mindset Quest with Florencia Andrés,
• Duality Quest with Jeffrey Allen, and
• Hero. Genius. Legend. Quest with Robin Sharma.

Sign up for a free Mindvalley account, and you can preview the first few lessons. Not only that, you’ll have access to specially selected daily meditations. Best of all, you can also become part of a global community to connect, grow, and share your journey with people who truly understand and support your path.

Welcome in.

If you were born before the 2000s, you’ll likely recall a time when mental health was a hush-hush topic—spoken about in the same breath as “off the deep end,” “nervous breakdown,” or “looney bin.”

Thankfully, that’s no longer the case. If there’s one silver lining from the COVID-19 pandemic, it’s that mental health is no longer a dirty little secret; it’s front and center, where it should’ve been all along.

Which is why every year, there’s one day—World Mental Health Day—dedicated to checking in on how we’re actually doing up [points to head] here. Because when it comes to mental health, it’s not just a conversation; it’s a revolution.

What is World Mental Health Day?

Back in 1992, the World Federation for Mental Health recognized the need for more open conversations around mental well-being. That’s why they introduced a dedicated day to raise awareness and tackle the stigma head-on.

So, when is World Mental Health Day? It’s celebrated every year on October 10th with a different theme every year.

For example, 2013 was about mental health in older adults. In 2019, the focus was on suicide prevention. In 2023, it was about making mental health a universal human right.

For World Mental Health Day 2024, the global campaign is prioritizing mental health in the workplace. It’s a critical focus considering that, globally, depression and anxiety lead to the loss of around 12 billion working days each year (and that costs businesses a staggering $1 trillion in productivity).

Clearly, the need to address mental health has never been more urgent. As Dr. Caroline Leaf, a clinical neuroscientist and the trainer of Mindvalley’s Calm Mind: A Scientific Method for Managing Anxiety and Depression Quest, says, “We’ve got to stop looking at mental health as a disease, and we need to start seeing it as part of our human experience.”

So, consider World Mental Health Day your annual check-in on your emotional and psychological well-being—because taking care of your mind is as essential as taking care of your body.

Why is it important?

The reality is, one in every two people will experience a mental health disorder at some point in their lives, according to a massive study from Harvard Medical School and the University of Queensland. Basically, if it’s not you, it’s the person next to you.

The ripple effect goes beyond the individual. It can also impact families, workplaces, and entire communities.

“By encouraging discussions, sharing personal stories, and disseminating information, the day helps to normalize mental health issues and diminish the associated stigma,” Tatiana River Cruz, LICSW, mental health therapist with ADHDAdvisor.org, shares with Mindvalley Pulse.

Whether it’s through public campaigns, educational events, or media coverage, every conversation helps shift societal attitudes on the subject. And as awareness grows, so does the chance for people to seek help, care for themselves, and advocate for others—without the fear of judgment.

How to help break the stigma of mental health

Emotions like anxiety and depression have long been mislabeled as something to be ashamed of. But with more open, constructive conversations, that’s changing.

Here are a few things Dr. Leaf suggests in her Mindvalley Quest to change the narrative:

1. Ditch the quick fix mindset

We live in a world that loves quick fixes. Feeling low? Here, take this pill, and poof!—problem solved.

But the thing is, that’s not how it works with mental health. From what Dr. Caroline Leaf explains, the key is mind management.

“We can’t control the events, circumstances, and people of our lives,” she explains. “But we can learn to control what it looks like inside of us and how it plays out into the future.” 

Treating your mental mess like they’re a problem to solve with one solution can keep you stuck. Focus instead on building long-term habits with tools, such as Dr. Leaf’s NeuroCycle, to gradually rewire your thinking.

2. Don’t run from “negative” emotions

Anxiety, sadness, frustration—none of these are bad. Rather, it’s normal to have them, just like it is to feel serenity, joy, and calmness.

“It’s part of us being human,” Dr. Leaf points out. “We need to allow ourselves to have all these emotions.”

That includes the ones that make us uncomfortable. As a matter of fact, it’s that discomfort that are your brain’s “warning signals,” as Dr. Leaf calls it. They’re kind of like little red flags to say, “Hey, something’s up!”

Rather than running from them, learn to tune in and listen. Ask yourself:

• “Why do I feel this emotion?”
• “What other emotions are attached to it?”
• “How are those feelings affecting my behavior?”
• “How are these emotions and behaviors linked to what I feel in my body?”
• “Why do I have this perspective?”

Over time, this practice will help you with emotional balance instead of letting those feelings control you.

3. Educate yourself and others

Many of us have been taught that mental health equals a broken brain. Dr. Leaf (and surely many other experts) would like to discredit that belief.

“It’s not helpful to think of depression and anxiety as brain diseases,” she explains. “That implies that you’re stuck with a brain disease.”

This stigma, and others like it, is why it’s important to educate yourself about the nuances of mental health—how it’s shaped by experiences, trauma, and so on. Dr. Leaf’s book, Cleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking, is a great place to start.

Additionally, Tatiana recommends The Body Keeps Score by Bessel van der Kolk and Lost Connections by Johann Hari. These books, as she points out, offer “in-depth insights into trauma and the factors contributing to mental health challenges.”

Knowledge really is power. The more you understand, the better equipped you are to help yourself and those around you—and the less scary it becomes.

How you can honor World Mental Health Day

A day like this is a community effort. You, too, can get involved to help improve mental health for yourself and those around you.

Here are a few ways Tatiana suggests:

• Join community events or workshops. Look for local gatherings that focus on mental, physical, and emotional well-being…or organize one yourself. Activities like yoga or creative outlets like art therapy can foster a sense of connection and healing.
• Encourage open dialogue. Share your own experiences, or simply listen as others share theirs. The more we talk about mental health, the more we can create a culture of understanding and support.
• Provide or share educational resources by offering materials on mental health services, access to counseling, or directing people to platforms like NAMI or Mental Health America. Education is key to breaking the stigma.
• Incorporate self-care practices. Small, simple acts like journaling, meditation, or engaging in music therapy can go a long way in managing emotions, reducing stress, and promoting overall wellness.
• Support friends and family year-round. Check in regularly with your loved ones and create an environment where they feel safe to talk about their mental health. Being a reliable, non-judgmental support can make a world of difference.

Important note: If you ever feel like you or someone you know needs extra support, reaching out to a mental health professional can be a powerful step toward healing.

Inspiring World Mental Health Day quotes

It’s no secret that quotes are impactful. They offer inspiration, comfort, or wisdom and can help us feel connected and understood.

Here are a few that honor World Mental Health Day as well as serve as reminders that taking care of your mind matters. 

• “You cannot sit back and wait to be happy and healthy and have a great thought life; you have to make the choice to make this happen.” — Dr. Caroline Leaf, clinical neuroscientist and trainer of Mindvalley’s Calm Mind: A Scientific Method for Managing Anxiety and Depression Quest
• “Whenever you have a moment when you feel insecure, when you feel overwhelmed, when you feel self-doubts are creeping in…when you have those moments, remind yourself that we’re all human, we all struggle, and the only way to truly connect is to connect for our common humanity.” — Jimmy Naraine, award-winning educator and trainer of Mindvalley’s Course Pro Quest
• “A shift in attitude creates a shift in mindset, and a shift in mindset creates a shift in your life.” — Mahatria Ra, spiritual leader and trainer of Mindvalley’s A Journey to Infinitheism Quest
• “Our mind is wired to find the things that cause us pain, and avoid them at all costs. Choose your words carefully, your mind is always listening.” — Marisa Peer, Rapid Transformational Therapy trainer and trainer of Mindvalley’s Rapid Transformational Hypnotherapy for Abundance Quest
• “Extraordinary minds do not need to seek validation from outside opinion or through attainment of goals. Instead, they are truly at peace with themselves and the world around them.” — Vishen, founder of Mindvalley

Futureproof your well-being

Mental health isn’t just a box to check once a year—it’s something that deserves your attention every day. Mindvalley has a number of great programs to help you better manage your thoughts and emotions.

Here are some you should definitely check out:

• Calm Mind: A Scientific Guide to Managing Anxiety and Depression with Dr. Caroline Leaf
• Mastering Growth Mindset with Vishen
• UNSHAKEABLE: From Self-Doubt to Self-Determination with Shadé Zahrai and Fayçal Sekkouah
• Total Self-Confidence with Paul McKenna
• Uncompromised Life with Marisa Peer

Each of these programs provides its own unique approach to long-lasting emotional freedom. 

The great thing is, when you sign up for a free Mindvalley account, you’ll get access to program previews and daily meditations to kick-start your journey. Plus, you’ll become part of a vibrant, supportive community of people who are all on the same path toward better well-being. 

So while World Mental Health Day is a great starting point, it’s what you do next that truly matters.

Welcome in.

I don’t know about you, but mindfulness is something that I don’t actively think about in my day-to-day. Sure, many of us do it—with yoga, meditation, coloring, walking, and so on—but ponder on it? Rarely.

Maybe that’s why it takes a dedicated day—Mindfulness Day—to really put it at the forefront of my brain… to really be, well, mindful about it.

But with so many of us going to classes, sessions, workshops, events, and even a mindfulness retreat, is such a day necessary? The short answer is “yes.”

A glorious day like Mindfulness Day is a great reminder to pause, to reflect, and to consciously choose the thoughts that shape our reality.

What is Mindfulness Day?

Established in 2011 by Wisdom Publications, Mindfulness Day has a permanent residence every year on September 12th. Its sole purpose? Bringing awareness to mindful living and what being “mindful” exactly is.

Here’s the thing: mindfulness is “present-moment awareness” (thanks, Dr. Ben Tal-Shahar, a renowned teacher and mentor in happiness studies, for the definition). In short, it’s paying attention to the present moment intentionally and with curiosity, whether it’s “of the breath, any other physical sensation, an object, an activity, or anything else.”

Mindfulness isn’t just about being “in the moment”; it’s about how you show up in that moment.

But let me throw this out there: aren’t we already “present” when we’re scrolling through TikTok or devouring a juicy Big Mac? I mean, if being in the moment is all that matters, then binge-watching a series on Netflix is mindfulness, right?

Yet somehow, yoga, meditation, and journaling get all the praise for “real” presence. Funny how that works.

Here’s the kicker: mindfulness isn’t just about being “in the moment”; it’s about how you show up in that moment.

Sure, you can be fully present with your phone or your Big Mac (oops, guilty!), but are those habits leading you toward greater awareness and peace? That’s where mindfulness activities come in—they help you cultivate presence with intention, not distraction.

Vishen, the founder and CEO of Mindvalley, has been known to say, “Your mind is creating everything about the world around you.” His words remind us that our thoughts shape our reality, and Mindfulness Day is a powerful reminder to consciously choose those thoughts.

On this day of mindfulness, you’re invited to reconnect with yourself and create habits that bring long-term focus and peace.

Why is it important?

Sure, we rock our Lululemon’s, hashtag #fitforlife, have a whole bookcase of Moleskins, and what have you. But the fact of the matter is, we still have stress in our lives—it’s unavoidable.

A 2022 Gallup report even found that in the U.S. alone, 53% of people report experiencing significant stress. And the unfortunate reality is, it’s been shown to be a major root cause for a number of physical and mental ailments.

This only shows that there’s absolutely a growing need for conscious living to help reduce stress and promote well-being. Mindfulness Day may just be 24 hours, but it’s a chance to reset, establish intentional habits, and carry that presence forward into everyday life.

“It is so easy to dismiss mindfulness practices these [days] since [mindfulness] has become such a popular buzzword,” says Kerry Fisher, a Mindvalley member, publisher, and writing coach. “However, to dismiss mindfulness is to cut yourself off from creating a new life for yourself.”

I couldn’t agree more. We may make the efforts to improve our wellness circumstances (for me, it’s journaling; for Kerry, it’s yoga, meditation, and breathwork; and for you, it might be something else).

However, having a dedicated day to step away from the noise and just be in the now gives us the chance to experience life as is.

How to celebrate World Mindfulness Day

“Bringing mindfulness into your life will allow you to become calmer, more thoughtful, more intuitive,” Kerry points out. She should know, having spent decades practicing yoga, meditation, and mindful breathing.

But it wasn’t until she discovered Mindvalley that she shifted into a more mindful way of living. Teachings from experts like Vishen, Neale Donald Walsch, Gelong Thubten, and more have helped her go beyond surface-level mindfulness and create lasting change.

And on Mindfulness Day, they can help you start your journey, too.

“Slowly but surely,” she adds, “you will find yourself able to listen to the quiet whisperings of your soul.”

So, how about a digital detox and learn how to practice mindfulness? Here are a few exercises you can try today (some recommended by Kerry herself). And who knows, you might find one that sticks and becomes a lifelong practice.

1. Meditation

Let’s face it, there are a million things running through our minds at any given moment. And it can be like a mosh pit at a Slipknot concert. 

That’s why there’s a reason why mindfulness meditation is often the go-to to slow down and give your mind a breather. In fact, research shows that it helps you notice when your mind wanders and brings you back to the present. Over time, this allows you to understand your thoughts better and react to them more calmly.

Simply put, the key isn’t to stop your thoughts. Rather, it’s to pay attention to them without judgment.

Mindfulness challenge: Start small, like two minutes, and as you get more comfortable with the practice, you can gradually increase the duration.

Sit comfortably and close your eyes. Instead of trying to empty your mind, simply focus on your breathing, especially the sensation of the air moving in and out. When your mind starts to wander (and it will), gently bring your attention back to your breath. No pressure, no judgment—just observe.

How Mindvalley can help: If you’d like to explore more, Mindvalley’s famous 6 Phase Meditation Quest with Vishen is a great introduction to guided meditation.

2. Breathwork

When we get all amped up about a thing, we’re told to “breathe in, breathe out,” right? But what about the memo on how fast? Or slow? Do you count? And for how long?

The logistics can cause anxiety on its own. I remember when I introduced meditation to my stepkids during the pandemic lockdowns, and I could hear my stepson “wooshing” in and “wooshing” out. And it dawned on me that no one really taught him how to breathe in different circumstances.

Learning breathwork would’ve definitely helped him in his pre-adolescent bursts. And it’s not only for kids; adults, too, can benefit from it.

By paying attention to your breath, you can become more aware of how your body feels and how your emotions are flowing. The great thing is, it can help reduce stress and anxiety by regulating your nervous system.

Mindfulness challenge: When it comes to breathwork, there are a few techniques. For instance, the 4-7-8 technique: inhale quietly through your nose for a count of four, hold your breath for a count of seven, and then exhale through your mouth for a count of eight. Repeat this a few times and notice how your body begins to relax.

How Mindvalley can help: If this resonates with you, check out the free Breathwork for Life class with Niraj Naik on Mindvalley for deeper techniques.

3. Yoga

Yoga is more of a two-in-one—it combines movement and breath. The beauty of it is, every pose is an opportunity to check in with yourself rather than just going through the motions.

From downward facing dog to warrior I to—my personal favorite—savasana (a.k.a. corpse pose), it teaches you to be aware of your physical sensations and thoughts while you’re cultivating balance and strength.

Mindfulness challenge: You can start with just a few simple poses, like the child’s pose or downward-facing dog.

As you move from one pose to the other, there are two things to focus on: 1) your breathing and 2) how your body feels.

How Mindvalley can help: If you’re looking for a guided yoga session, The Mindvalley Yoga Quest offers a beautiful approach to help you create a deeper connection between your body and mind while guiding you toward greater inner peace.

4. Qi gong

If “qi” refers to life force or energy, “gong” means cultivation or work. Together, qi gong translates to the practice of cultivating energy or working with life force.

What sets it apart from other practices is its focus on smooth, flowing movements that relax the body as well as calm the mind. It helps you become more aware of your energy and how it moves through your body—a gentle yet powerful way to align your physical and mental well-being.

Mindfulness challenge: Find a quiet space, stand with your feet shoulder-width apart, and begin with a basic movement like “wave hands like clouds.” 

Notice your breath and let your movements be slow and intentional, following the flow of your body. As you do say, pay attention to how your energy feels as it moves through you, and let each movement bring calm and relaxation.

How Mindvalley can help: For more structured guidance, you can explore the free Modern Qi Gong masterclass with Lee Holden on Mindvalley.

5. Journaling

There’s something satisfying about actually writing (as opposed to clickety-clacking with your thumbs on a device that’s as big as your hand). Interestingly, research has found that doing so can help increase your brain’s connectivity, which helps with memory and learning.

What’s more, when you download your thoughts and emotions onto paper, it helps your mind gain clarity and process feelings in a nonjudgmental way. Journaling is like having a conversation with yourself, allowing you to notice patterns in your thoughts and behaviors.

According to Dr. Tal-Shahar, it’s about “looking inside, searching within.” That’s why he refers to it as “me-search” (as opposed to “research”).

So who knew all those “Dear Diary’s” we did when we were younger were actually for something beneficial and not just a place where we wrote about our crushes?

Mindfulness challenge: Grab a notebook or journal and set aside just 10 minutes each day. There’s no set structure; simply write down whatever comes to mind, like thoughts about your day, how you’re feeling, or even random ideas. Over time, you might notice patterns or gain insights that help you better understand your inner world.

How Mindvalley can help: Mindvalley’s Lifebook free masterclass with Jon and Missy Butcher can guide you in journaling for self-awareness and personal growth.

6. Nature walks

The birds, the bees, the greener grass, and the erected trees… No, this is not some intended innuendo. I’m talking about nature here. And immersing yourself in what Mother Earth has provided is one of the best forms of self-care.

There’s so much beauty out there, and we tend to forget about it with our heads buried in our screens. But when you pay close attention to the sights, sounds, smells, feels, and taste (where permitted, of course) of your surroundings, you can bring yourself fully into the present moment.

Mindfulness challenge: The next time you step outside, leave your phone behind (or at least in your pocket). As you walk, focus on one sense at a time—notice the colors of the leaves, listen to the wind or the birds, feel the ground beneath your feet. Try to keep your mind from wandering and bring it back to the present moment whenever it drifts. 

How Mindvalley can help: For a deeper connection with nature and mindfulness, consider Mindvalley’s Energy Medicine free masterclass with Donna Eden.

7. Intuitive eating

With fast food, timed meals at restaurants, and the modern rush from one thing to the next, show of hands on who here actually takes the time to sit down and truly enjoy our meals. Me? Rarely. Do you?

This is not to point fingers or make anyone feel less than. But the point is, the lifestyle we’ve built for ourselves doesn’t always accommodate meals that last hours on end. In fact, data shows that people in the U.S. spend less time eating and drinking than their European counterparts.

That’s why intuitive eating is highly encouraged. When you’re mindful of how, when, and what you eat, you’re more in tune to your body’s natural cues.

You eat when you’re hungry and stop when you’re full. And it can help with weight management, psychological well-being, and even physical health indicators like blood pressure and cholesterol levels.

Mindfulness challenge: Before your next meal, take a moment to pause and ask yourself how hungry you truly feel. As you eat, slow down and chew each bite thoroughly, paying attention to the flavors and textures. Put your fork down between bites and take a few breaths.

How Mindvalley can help: If you learn how mindful eating can transform your relationship with food, you can dive deeper in Mindvalley’s WILDFIT free masterclass with Eric Edmeades.

8. Gratitude practices

Chances are, you’ve heard the phrase “the attitude of gratitude.” It exists for a reason—it helps shift your focus from what’s lacking in your life to what’s abundant.

“It is when we learn to appreciate the world around us, to be grateful for it that we open ourselves up to a deep sense of emotional well-being,” says Dr. Tal-Shahar in his The 5 Elements of Happiness Quest on Mindvalley.

This simple shift in mindset can have a profound effect on your mental and emotional well-being.

Mindfulness challenge: Each morning, take just a few minutes to write down three things you’re grateful for. They don’t have to be big things—small moments like a warm cup of coffee or a kind word from a friend can be just as powerful.

How Mindvalley can help: If you’d like to make gratitude a more integral part of your life, Dr. Tal-Shahar’s Quest can show you how.

9. Forgiveness practices

Emotional burdens can really cause turmoil to your inner peace. That’s why forgiveness is such a big deal—it helps you let go of resentment, allows you to move forward, and promotes emotional healing. 

You free yourself from the weight of negative emotions. In turn, that can improve both your mental and physical health.

What’s more, it creates space for compassion, making it easier to connect with others on a deeper level.

Mindfulness challenge: Think of someone (or even yourself) whom you’ve been holding a grudge against. Take a moment to acknowledge the pain or frustration you feel, and then consciously, either mentally or verbally, say, “I forgive you.”

Make it like a mantra—say, feel, and repeat on a daily basis. until you truly feel the reigns of that negativity loosen its grip and let go. You don’t have to feel fully ready, but by taking this first step, you’re opening the door to healing.

How Mindvalley can help: If this feels difficult, Gelong Thubten’s How to Become More Loving Quest offers a compassionate guide to practicing forgiveness and mindfulness.

10. Mindful communication

Being mindful is a lot of work internally. However, there’s also work you can do externally—in this instance, how you talk to others and listen to others.

The words you choose can be like a salve, soothing and healing. Or it can be like a sword, cutting and causing harm. In addition, the way you listen—are you doing it to respond or to understand?

Mindful communication helps you build stronger, more meaningful connections. By slowing down and paying attention to what you say and how you listen, you foster the trust and the understanding needed to make your relationships more genuine and more fulfilling to be a part of.

Mindfulness challenge: The next time you’re in a conversation, try to pause before speaking. Notice any urges to react quickly, and if you do, take a deep breath and focus on fully hearing what the other person is saying.

When responding, choose your words carefully and speak with intention. As you listen, set aside distractions—whether it’s your phone or the need to form a response—and practice truly being present with the person in front of you.

How Mindvalley can help: Need a little help with deeper, more meaningful conversations? Download The Connection Kit, Mindvalley’s deck of conversation starters designed to spark genuine connection and understanding.

Expand your consciousness

“Right here, right now” might be a Fat Boy Slim song, but it’s the heartbeat of mindfulness. It is, according to Kerry, the key to “creating a new, more evolved, happier version of yourself.”

So, what’s next? Mindfulness Day may be the start of something beautiful, but let me tell you, if you want to dive deeper, there’s a simple way to continue this journey.

Sign up for a free Mindvalley account, and you’ll get access to:

• The first few lessons from some of their top quests—like Vishen’s 6 Phase Meditation, Dr. Ben Tal-Shahar’s The 5 Elements of Happiness, or Niraj Naik’s Breathwork for Life.
• Daily meditations to help you stay grounded and focused.
• A supportive community of people who are all about personal growth and living with purpose.

As Dr. Tal-Shahar says, “If you mindfully engage with life, everything becomes a miracle, a spiritual experience.” So why not make the shift and see what unfolds?

Welcome in.

You know that feeling—when you’re running through your day on autopilot like there’s something more just out of reach? Sure, you’ve heard about mindfulness; maybe it’s been casually dropped in conversations or on your social media feed. 

But knowing it exists and actually living it are two different things. 

You’re aware there’s a deeper, more present way to approach life, but how do you start when the concept feels vague and life doesn’t slow down for anyone?  

Well, mindful living promises a path to that deeper connection, helping you stop simply existing and start truly living. If this is what you’re looking for, you’re meant to be here on this page.

Let’s explore how you can tap into it, even if you have no idea where to begin.

What is mindful living?

Mindful living is about being fully present, not just in the big moments but in the small, everyday ones, too. It’s built on the premise of mindfulness, which boils down to being aware of your internal and external environments simultaneously. 

You might associate it with meditation or stress relief, but intentional living is more than that.

At its core, living with happiness at the forefront of your life is about “present-moment awareness,” as Dr. Tal Ben-Shahar, the zen master behind Mindvalley’s The 5 Elements of Happiness Quest, explains. Whether you’re sipping coffee, brushing your teeth, or chatting with a friend, being mindful means focusing on what’s happening right now.

According to Dr. Ben-Shahar, mindfulness transforms the ordinary into the extraordinary. And it doesn’t require hours of meditation or retreat getaways. “We can be mindful anywhere and anytime,” he says. That’s right: even folding laundry becomes an opportunity for mindfulness.

The key is to move from autopilot to genuinely engaging with your surroundings. 

Juan Pablo Barahona (or JuanPa), a mindfulness expert and the trainer behind Mindvalley’s Ultra Presence Quest, likens the process to training a wild horse: “Your mind may gallop from one thought to another, but the key is to gently rein it back without judgment.”

With practice, mindful living gets easier. Along the way, you’ll strengthen your ability to stay present, even when distractions come knocking and your to-do list keeps expanding.

And yes, science backs this up: mindfulness-based interventions are proven to reduce anxiety and boost cognitive function. So, if you think about it, paying attention while you, say, sip your morning coffee isn’t just an idea; it’s a scientifically supported practice. Talk about reality.

Now, let’s dive into exactly how living mindfully can transform your life.

Benefits of living mindfully

Mindful living isn’t just about feeling good in the moment. You actually reap long-term rewards that can firewall your physical, emotional, and mental well-being in the long run.

Let’s understand the impact of mindfulness in four key areas:

1. Stress and anxiety reduction

Living mindfully is like giving your brain a mini-vacation from the relentless hustle. Dr. Ben-Shahar agrees, pointing out, “Mindfulness rewires the brain to respond differently to stress.” 

Mindfulness can help reduce cortisol—the infamous stress hormone—leading to lower anxiety levels and a greater sense of calm.

So, it’s not just about feeling less frazzled here, folks. A commitment to live mindfully can actually build resilience in the face of life’s challenges. 

2. Improved focus and mental clarity

By staying present, you can actually improve your cognitive function. A 2019 paper published in the Journal of Business Ethics shows that mindfulness practices enhance memory, attention, and decision-making. 

As JuanPa explains, “When you train your mind to focus, it’s like giving your brain a much-needed upgrade. You’re sharpening the tools you use every day.”

3. Emotional balance

One of the lesser-known benefits of mindful living is emotional regulation. Being present enables you to recognize emotions as they arise. This way, you get to respond, not just react.

Lee Holden, long-time qi gong extraordinaire and the trainer of Mindvalley’s Qi Gong for Life Quest, says it best: “Mindfulness helps you hold space for your emotions. You feel them, but they don’t overwhelm you.” 

Imagine a life of fewer outbursts, more compassion, and deeper emotional connections—it’s truly the zen life.

4. Enhanced relationships

Mindfulness doesn’t just transform your relationship with yourself—it impacts how you connect with others. By being fully present in conversations, for one, you become a better listener, which can lead to more meaningful connections.

As Dr. Ben-Shahar puts it, “When you’re mindful, you’re more engaged, and others can feel it.” This presence in the here and now is where stronger bonds and more fulfilling relationships can ultimately flourish.

Of course, staying present isn’t easy. 

The modern world is rife with distractions—it’s just how it is. So, let’s talk about the common challenges you might face as you embrace conscious living.

Mindful living: common challenges

So, you’re sold on the benefits, but let’s not pretend it’s all smooth sailing from here. Staying mindful in a world where multitasking and distractions reign supreme is no small feat. 

Here are five common challenges to keep a lookout for:

1. Digital distractions

Face it: we’re in the age of massive distractions, like never before—because they are everywhere. Between notifications, endless to-do lists, and constant connectivity, your mind’s bound to wander.

Daniel Goleman, the father of emotional intelligence, calls this “amygdala hijacking”—when external distractions trigger your brain’s emotional center, pulling you away from the present moment and heightening stress.

JuanPa’s suggestion? “Start by setting short, tech-free periods during your day to gently bring your attention back.”

2. Self-sabotage

And if that wasn’t enough, there’s the problem of self-sabotage. 

JuanPa likens your mind to a wild horse, prone to running wild at the first sign of discomfort. “When life pushes you out of your comfort zone, your mind throws distractions at you—whether it’s social media, sugar cravings, or endless procrastination,” he explains.

Gently catch yourself in the act and refocus—without frustration. “Every small win counts,” he adds.

3. Perfectionism

A surprising obstacle to mindful living is the pressure to do it perfectly. Often, people feel they need to “achieve” mindfulness, which leads to frustration when their mind inevitably wanders. 

Lee emphasizes that mindfulness isn’t about perfection but about observing your thoughts without judgment. “The more you practice, the easier it becomes to hold space for your mind to return.”

You’ve gotten the memo: it’s time to let go of the impulse to control everything.

4. Emotional overload

Ah, those moments when you’re overly taken by emotions—a classic roadblock. 

When you begin living mindfully, it’s common to become more aware of emotions that might have been suppressed.

Mindfulness helps you hold space for your emotions. You feel them, but they don’t overwhelm you.

— Lee Holden, trainer of Mindvalley’s Qi Gong for Life Quest

However, this new awareness can feel intense at first. So, when emotions flood in, pause, breathe, and recognize them without trying to push them away.

If you’re a woman reading this, you already know you’re naturally sensitive to emotional overload. Here are some great self-care tips to get you covered.

5. Resistance to discomfort

Your natural resistance to things that feel hard is arguably the hardest challenge you’ll ever deal with. It’s natural: no one likes to go through tough times, but they’re part and parcel of life.

Mindful living encourages you to sit with discomfort instead of avoiding it. Dr. Ben-Shahar highlights that this is where growth happens. “When you stay present, even during difficult moments, you build resilience,” he says.

Of course, learning to sit with discomfort takes time and practice. So don’t be discouraged if it feels challenging at first—progress happens one mindful moment at a time.

…Now that you’re aware of the common pitfalls to mindful living, it’s time to integrate some great, expert-backed life hacks into your everyday routine.

How to live mindfully: 5 expert-backed practices to try

Okay, so you want to live more mindfully for life. These practices we’re about to dish out will actually help you grow, not just for today… but for the long term. 

Think of these steps as mental workouts you didn’t know you needed. Slowly but surely, new mindful living habits will sneak into your daily routine and change the way you live—for good.

1. Meditation

Mindfulness meditation doesn’t have to be complicated. Dr. Ben-Shahar recommends starting with just a few minutes: “Even a short session can rewire your brain to handle stress better.” 

Focus on your breath, and when your mind wanders, gently bring it back. This practice builds the mental clarity needed for your mindful living routine, especially during busy or stressful days.

2. Intuitive eating

At its core, intuitive eating is about being present with every bite.

As JuanPa explains in his Quest, “By slowing down and being present with each meal, you allow your body to signal when it’s nourished, and food becomes more than just fuel—it’s a mindful practice… Focus on the sensation of your food—the taste, the texture, the aroma—and let that bring you back into the moment.” 

Whether at home, work, or on vacation, this practice helps you connect with your body’s hunger cues, making meals more intentional.

3. Single-tasking

Work doesn’t have to feel like a grind. On the beauty of singular focus, JuanPa says, “Bring mindfulness into your workday by focusing on one task at a time.” 

Single-tasking can help you stay productive and reduce the anxiety that comes with juggling too many things at once. By integrating mindfulness into your work routine through this step, you’ll feel more in control and present with each task.

4. Mindful movement

Infusing mindfulness into movement is as simple as paying attention to your body. Whether it’s morning stretches, yoga, or hiking, each movement helps reduce stress and cultivate presence. 

Lee encourages you to “let your body guide your mind back to the now,” which makes mindful movement a natural way to stay grounded. 

And the best thing about this tip is you can leverage it wherever you like. Short brisk walks before work? Check. Five minutes of deep stretching between daily tasks? Check.

The sky’s the limit when it comes to moving mindfully, so be crazy creative here.

5. Dopamine detox

Dopamine is the brain’s “feel-good” chemical, responsible for motivation and reward. Think of your dopamine system as a lever that regulates how much pleasure you experience. 

However, constant screen stimulation—social media scrolling, notifications, binge-watching—can push the lever into overdrive. This overstimulation makes it harder for your brain to enjoy smaller, simpler pleasures, leaving you feeling restless and unfocused.

A dopamine detox helps you maintain the lever—and your overall brain balance. By stepping away from screens, you give your brain a chance to recalibrate, enhancing your ability to focus and feel fulfilled in everyday moments.

“When you limit external distractions, you give your mind space to rest and regain focus,” Lee says in his Quest.

And when you do use the screen during your downtime, why not turn to one of Mindvalley’s mindful living programs to maintain your dopamine lever balance? 

BONUS: Your very own mindful living day schedule

We know—your days are packed. So, mindfulness shouldn’t be some massive time-suck.

All it takes is a no-nonsense schedule to incorporate the mindful living tips you’ve amassed and explored.

Now, the one prepared below lets you slip it in between the chaos. It’s flexible, scalable, and, most importantly, forgiving. See how you feel about it:

Time	Activity	Description
7:00 AM	Morning breathwork	Five minutes of deep breathing to power up and center yourself for the day.
8:00 AM	Mindful eating: breakfast	Eat breakfast without any distractions. Focus on the taste, texture, and smell.
9:00 AM	Deep work	Dive into your most important work tasks for one to two hours with no distractions—total focus.
12:00 PM	Midday movement	Take a 10-minute walk or stretch, focusing on your breath and body.
1:00 PM	Mindful eating: lunch	Take time to savor your lunch. Apply the same focus you did at breakfast onto your plate.
3:00 PM	Afternoon check-in	Pause for five minutes to check in with your mind and body. Focus on your breath.
3:15 PM	Deep work	Continue tackling the rest of your work tasks for the day. Again, no distractions.
6:00 PM	Mindful movement	Whether it’s yoga, gym, or a brisk walk—whatever you fancy. The point is to move your body with the intention to release stress and recenter yourself.
7:00 PM	Mindful dinner	Engage in mindful eating again, savoring each bite and being present with your meal.
9:00 PM	Dopamine detox	Disconnect from screens one to two hours before bed—we want to avoid the blue light effect. Engage in quiet, reflective activities.
10:00 PM	Evening meditation	End your day with 10 to 20 minutes of meditation to unwind and prepare for restful sleep.

Think of this schedule as a template or a starting point to start working on mindfulness. Everyone’s different; you can rearrange things and time slots based on your unique needs—no rigid routines here.

Whether you’re juggling meetings or fighting against doom-scrolling, remember: little mindful moments, even if for only five minutes, can fit right into your day… if you want them to.

Awaken your greatness

You’ve made it this far, so you’re clearly committed to making mindful living meaning a reality in your life. The journey to mindfulness doesn’t stop here—it’s only just beginning. 

Want to dive deeper into the many more nuances of mindful living? Sign up for Mindvalley membership for free today to access and explore the first few transformational classes in Quests, such as Dr. Tal Ben-Shahar’s The 5 Elements of Happiness, JuanPa’s Ultra Presence, Lee Holden’s Qi Gong for Life, and more. 

They’re all designed to support your growth and help you master the art of living mindfully. Yep, who says you have to do it all on your own? 

Canadian entrepreneur Trevor Hodgson would know. This Mindvalley member was able to flip the script on his entire life, thanks to the power of mindful movement:

“My mental health has improved immeasurably. I have been diagnosed with bipolar [disorder], which is an emotional dysfunction. Since starting QiGong, my moods have improved and my emotions are manageable and stable. I still have emotional swings but less in duration and intensity. Day to day, I feel energized and relaxed. I will continue with what I believe will be a lifetime QiGong practice.”

So, start exploring today to awaken your greatness within.

Welcome in.

In a world where chaos and chatter are the norm, finding a moment of peace can feel like an impossible task. But what if there was a way to silence the daily noise (whether from emails or worries), even for just a few minutes… with mindfulness quotes?

Many people would stop right here and start droning on about how cliché this suggestion is… but not you. Because you’re no Debbie Downer. 

You just know that, deep down, these simple textual reminders are so profound they can immediately shift your perspective and snap you back to the here and now. Where you need to be—to thrive in your personhood, relationships, career, and every other facet of the human experience, from womb to tomb.

There’s an endless litany of mindfulness quotes to serve your journey, each resonating with different nuanced experiences in life. 

We’ve cherrypicked the best ones for five different scenarios, so you don’t have to.

20 mindfulness and gratitude quotes

Gratitude is the fuel for mindfulness, anchoring you when life’s waves get a little too rough. 

And don’t just take our word for it. Practicing gratitude for even the most minor things—the warmth of the sun, your morning coffee, a stranger’s smile—has been shown to not only boost your mood for the day but also improve your overall well-being. 

When you focus on what you’re thankful for, your mind naturally shifts away from the stressors that often consume your thoughts.

Now let these mindfulness gratitude quotes be your guiding compass.

Quotes on being present

Some words of wisdom to help anchor you in the here and now:

• “The present moment is filled with joy and happiness. If you are attentive, you will see it.” — Thich Nhat Hanh
• “There is nothing passive about mindfulness. One might even say that it expresses a specific kind of passion—a passion for discerning what is subjectively real in every moment.” — Sam Harris
• “Do every act of your life as though it were the last act of your life.” — Marcus Aurelius
• “Much of growing wiser and moving toward the extraordinary is really about becoming aware of the models of reality that you carry with you without realizing it.” — Vishen
• “Our happiness exists in one place, and that is inside of you; and it exists in one time, and that is right now.” — Emily Fletcher
• “Quiet the mind, and the soul will speak.” — Ma Jaya Sati Bhagavati
• “It’s not just about being present. It’s about being present with compassion.” — Gelong Thubten
• “Nothing is worth more than this day.” — Johann Wolfgang von Goethe
• “Each morning, we are born again. What we do today is what matters most.” — Buddha
• “The truth is, we simply cannot continue to invest our energies in our neuroses, our dramas, our resentments, and our fears and think that we are a space for love.” — Katherine Woodward Thomas

Quotes for daily thankfulness

Behold some quotes to inspire gratitude… from sunrise to shuteye:

• “Gratitude is not only the greatest of virtues but the parent of all others.” — Cicero
• “The enlightened give thanks for what most people take for granted…. As you begin to be grateful for what most people take for granted, the vibration of gratitude makes you more receptive to good in your life.” — Michael Beckwith
• “As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.” — John F. Kennedy
• “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” — Melody Beattie
• “Nothing is more honorable than a grateful heart.” — Vishen
• “I don’t have to chase extraordinary moments to find happiness—it’s right in front of me if I’m paying attention and practicing gratitude.” — Brené Brown
• “If you start telling your mind extraordinary things about yourself, you will have an extraordinary life.” — Michael Beckwith
• “Acknowledging the good that you already have in your life is the foundation for all abundance.” — Eckhart Tolle
• “The roots of all goodness lie in the soil of appreciation for goodness.” — Dalai Lama
• “Gratitude is the fairest blossom which springs from the soul.” — Henry Ward Beecher

20 mindfulness and resilience quotes

Imagine being hit with unexpected news. A project fell through, or a relationship ended. Perhaps you’re greeted with a health scare.

And now, you’re standing at the edge of that familiar pit where doubt and despair love to lurk.

In moments like these, it’s easy to feel like the ground has been pulled out from under you. But here’s the thing: resilience is about deciding that it won’t define you. And to be resilient, all you need is mindfulness as your quiet ally.

The following mindfulness resilience quotes are not just words. They’re battle cries for the soul, reminding you that no matter how hard the fall, you have the power to stand back up, stronger and wiser.

• “The oak fought the wind and was broken, the willow bent when it must and survived.” — Robert Jordan
• “You may have to fight a battle more than once to win it.” — Margaret Thatcher
• “Resilience is knowing that you are the only one that has the power and the responsibility to pick yourself up.” — Mary Holloway
• “Baby steps are more powerful than you think.” — Vishen
• “In the middle of difficulty lies opportunity.” — Albert Einstein
• “Our greatest glory is not in never falling, but in rising every time we fall.” — Confucius
• “Any negative traits you identify are not really yours—they belong to your negative self-image and were programmed into you when you were a child. By identifying them honestly, you are about to let them go!” — Paul McKenna
• “What lies behind us and what lies before us are tiny matters compared to what lies within us.” — Ralph Waldo Emerson
• “It’s your reaction to adversity, not adversity itself, that determines how your life’s story will develop.” — Dieter F. Uchtdorf
• “The human capacity for burden is like bamboo—far more flexible than you’d ever believe at first glance.” — Jodi Picoult
• “The bigger the setback, the greater the comeback.” — Tim Storey
• “The greatest weapon against stress is our ability to choose one thought over another.” — William James
• “When it comes to making mistakes be… smart enough to realize it, secure enough to admit, and strong enough to fix.” — Jim Kwik
•  “Everybody has some stress, but hardly anyone has the skills to deal with it.” — Paul McKenna
• “When you change, ‘you’ is just one person. But when you become a force to be reckoned with, then your voice permeates over 800 people or so.” — Lisa Nichols
• “The Universe has our back, yes, and our heart. The Universe has our heart.” — Agapi Stassinopoulos
• “High level of performance is, in fact, an accretion of mundane acts.” — Angela Duckworth
• “If your heart is broken, make art with the pieces.” — Shane Koyczan
• “Life is a dance between making it happen and letting it happen.” — Ariana Huffington
• “Persistence and resilience only come from having been given the chance to work through difficult problems.” — Gever Tulley

20 mindfulness and self-care quotes

Self-care isn’t just about bubble baths and spa days (even though those are always hard to say no to). At heart, it’s a commitment to safeguard your mind-body-spirit synergy every day. 

In a world that rarely slows down, quotes on mindfulness to breathe better, reflect deeper, and reset more easily are a godsend.

So here are some mindfulness self-care quotes to get you to put yourself first… even when the lures for anxiety and self-criticism are at an all-time high.

Quotes for mental self-care

Self-care in all forms begins as a commitment you make to yourself in the mind:

• “‘Fixing’ implies that you are broken. ‘Healing’ implies that you are human.” — Kristina Mänd-Lakhiani
• “The first rule of your mind is, what you expect, you realize, so expect amazing things.” — Marisa Peer
• “Self-care is giving the world the best of you, instead of what’s left of you.” — Katie Reed
• “Our mind is wired to find the things that cause us pain, and avoid them at all costs. Choose your words carefully, your mind is always listening.” — Marisa Peer
• “If you don’t love yourself, nobody will. Not only that, you won’t be good at loving anyone else. Loving starts with the self.” —Wayne Dyer
• “Self-compassion is simply giving the same kindness to ourselves that we would give to others.” — Christopher Germer
• “If you are not thinking for yourself, someone else is thinking for you. Choose for yourself and become free from society’s undertow. The Universe is ready to support you.” — Michael Beckwith
• “What’s happening is merely what’s happening. How you feel about it is another matter.” — Neale Donald Walsch
• “The thing that our being yearns for the most is to receive, hear, accept, and love all parts of ourselves.” — Rachel Pringle
• “Self-care is how you take your power back.” — Lalah Delia

Quotes for physical self-care

Gentle quotes about mindfulness that tell you to nurture your physical vessel more:

• “Exercise is a celebration of what your body can do, not a punishment for what you ate.” — Ellie Goulding
• “Self-care means giving yourself permission to pause.” — Cecilia Tran
• “Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow.” — Oprah Winfrey
• “Taking care of your body is a form of self-love, and it’s the foundation for a happy, healthy life.” — Jennifer Lopez
• “Sleep affects every area of your life.” — Dr. Michael Breus
• “The body is the vehicle, consciousness the driver. Yoga is the pat, and the chakras are the map.” — Anodea Judith
•  “Every thought, every emotion that you create changes the very chemistry of your body.” — Sadhguru
• “If you pay attention consciously to what’s going on inside you, on what you are thinking, you can actually change your world.” — Christie Marie Sheldon
• “When people tell me they’re trying to meditate, I always know they don’t have a format yet that works.” — Deborah King
• “A smile is a natural and powerful healing force.” — Donna Eden

These quotes are here to remind you that self-care is not a luxury—it’s a necessity. Discover more ways mindfulness injects more inner peace for the best self-care routine.

20 mindfulness quotes for work

Work can often feel like an endless loop of emails, deadlines, and meetings. It’s easy to get lost in the hustle, but bringing mindfulness into your workday can change everything. 

Now, imagine starting your morning with a deep breath, setting an intention, and navigating your day with clarity and calm. What a delightful treat, isn’t it? Except this feeling shouldn’t be a treat; it’s a daily state of being to be claimed.

So, let these mindfulness quotes for work be your anchor to slow down, stay present, and find fulfillment in what you do—even amidst the daily grind.

• “The only way to do great work is to love what you do.” — Steve Jobs
• “Mindfulness isn’t difficult. We just need to remember to do it.” — Sharon Salzberg
• “What I have come to find over my years of working with people is that most everyone limits and shrinks their dreams to fit their current reality.” — Jim Kwik
• “The most effective way to do it is to do it.” — Amelia Earhart
• “Focus on being productive instead of busy.” — Tim Ferriss
• “You can’t change what’s going on around you until you start changing what’s going on within you.” — Zig Ziglar
• “When you have a topic and you do your research and you realize a lot of people teach that topic, it doesn’t matter because no one is like you. You are uniquely you, and this is what matters.” — Jimmy Naraine
• “The world doesn’t need perfection. It needs the real you.” — Kristina Mänd-Lakhiani
• “Start by doing what’s necessary; then do what’s possible; and suddenly you are doing the impossible.” — Francis of Assisi
• “In the middle of difficulty lies opportunity.” — Albert Einstein
• “Don’t watch the clock; do what it does. Keep going.” — Sam Levenson
• “Mindfulness at work is about balancing efficiency with effectiveness, productivity with purpose.” — Arianna Huffington
• “Creating quality experiences for yourself and the people you love is one of the best things in life.” — Jon and Missy Butcher
• “Success is not the key to happiness. Happiness is the key to success.” — Albert Schweitzer
• “If there is one lesson I’ve learned from failure and success, it’s this. I am not the outcome. I am never the result. I am only the effort.” — Kamal Ravikant
• “Poverty, I realized, wasn’t only a lack of financial resources; it was isolation from the kind of people who could help you make more of yourself.” — Keith Ferrazzi
• “No one can do it like YOU. You are a unique, unrepeatable miracle.” — Lisa Nichols
• “It just goes to show you that you never know what wonderful, unexpected surprises can come from being brave and introducing yourself to new people.”  — Miki Agrawal
• “Life is all about mistakes. It is about constant change and growth.” — Neale Donald Walsch
• “Neurons that fire together wire together.” — Steven Kotler

20 short mindfulness quotes

Sometimes, all you need is a quick reminder to bring you back to the present moment. 

Short mindfulness quotes are perfect for this. Think of them as small doses of wisdom that can ground you in an instant. 

Whether you’re in between tasks or need a brief mental reset, these quotes will help you reconnect with the now—Post-It style.

• “Be here now.” — Ram Dass
• “Wherever you go, there you are.” — Jon Kabat-Zinn
• “Nothing happens until you move.” — Vishen
• “The universe corresponds to the nature of your song.” — Michael Beckwith
• “This is it.” — Thich Nhat Hanh
• “Now is all there is.” — Eckhart Tolle
• “Simplicity is the ultimate sophistication.” — Leonardo da Vinci
• “The mind is everything. What you think, you become.” — Buddha
• “Each moment is all we need, not more.” — Mother Teresa
• “The present is the only reality and the only time.” — Robert Anthony
• “Life is a journey, not a destination.” — Ralph Waldo Emerson
• “The only real valuable thing is intuition.” — Albert Einstein
• “The only journey is the one within.” — Rainer Maria Rilke
• “All spiritual progress is born out of self-awareness.” — Deborah King
• “There is only one place to find real peace, real harmony. That place is within.” — Keith Ferrazzi
• “What he thinks, he becomes.” — Mahatma Gandhi
• “Let it be.” — The Beatles
• “A good half of the art of living is resilience.” ― Alain de Botton
• “Be in this moment with compassion.” — Gelong Thubten
• “Don’t worry, be happy.” — Bob Marley

Can’t get enough of quotes and what they can do for you? Explore 75 more to inject more kindness into your day. Maybe even these inspirational ones for your kids.

As you’ve just discovered, there’s no end to mindfulness in the written word.

Awaken your greatness

If there’s one thing these mindfulness quotes can teach you, it’s that they’re little lifelines to help you stay grounded—no matter what season of life you’re in.

When you’re ready to take your mindfulness practice to the next level, Mindvalley is a great place to start. Not sure which Quest lessons are fitting for you? Unlock your free access and take our Life Mastery quiz to receive personalized recommendations tailored just for you.

And the best part? You don’t need a credit card to dive in.

Invest in yourself and see how these small steps can create a huge impact in your life.

Welcome in.

Let’s face it, kids don’t always have it easy.

Sure, they don’t have the responsibilities of paying bills, putting food on the table, having a roof over their heads… But they do face their own set of challenges—peer pressure, bullying, academic stress, social influence, high expectations, and so on.

These challenges can lead to problems in adulthood, leaving many parents flabbergasted on how to help. Counselors, therapists, and specialized programs are definitely great options, but they can be costly.

There is another approach proven to be both impactful and affordable—and that’s mindfulness for kids. It empowers them to navigate emotions, build resilience, and find calm.

“It’s never too late to learn,” as goes the saying. But the thing is, it’s also never too early to learn either.

What is mindfulness for kids?

Mindfulness, as you may know, is the practice of being fully present and aware of your thoughts, feelings, and bodily sensations. It’s no different for kids—they’re able to be in the moment and reflective of their internal and external surroundings.

It’s a bit of a catch-all term, though. While many people associate it with meditation (which it can be), it can also include practices like deep breathing exercises, gratitude practice, and mindful walking, just to name a few.

The thing is, mindfulness is something that’s “beautiful and powerful and necessary,” according to Emily Fletcher, the founder of Ziva Meditation and trainer of Mindvalley’s zivaKIDS Quest. “Mindfulness is very good at creating a state change or handling your stress in the now.”

That’s what research shows, too. For instance, a 2023 literature review examined 18 studies on mindfulness-based interventions for young children. It found that these practices are particularly effective for those who struggle with self-regulation and can lead to significant improvements in their overall growth.

What we should understand as parents is this: mindfulness isn’t about teaching kids to never get stressed. As Emily explains in a YouTube video on Mindvalley Talks, “It’s about letting them know that when and if they get stressed, they now have a toolkit they can draw from to bring them back into a state that feels good to them.”

You can get more of her insights here:

Benefits of mindfulness for kids

“Kids, when they’re in this phase of life, they’re actually almost already in a meditative state,” says Emily. 

What that means is, when children are between the ages of 3 and 7, the brain activity in the back of the brain is mainly in the theta frequency. This brainwave state is linked to deep relaxation and early learning.

As children get older, from 7 to 24, the brain’s dominant activity shifts to the alpha frequency. This is associated with calm focus and mature cognitive processing.

So when they’re exposed to mindfulness activities around this time of their lives, they can reap all sorts of benefits. Here are a few to highlight:

• Better focus and attention
• Less stress and anxiety
• Enhanced emotional regulation
• Better self-awareness
• Better sleep
• More empathy and compassion
• Resilience to challenges
• A reduction in behavior and reduces outbursts
• Improved academic performance
• A sense of calm and well-being

“Children are more in that state of present moment awareness,” Emily further explains. “They’re in this state of wonder, and almost all experiences are new to them.”

So, introducing them to mindfulness techniques while they’re still open to new things can make a huge impact on how they face life later on.

10 mindfulness activities for kids

Mindfulness isn’t sitting still and meditating. What kid really wants to do that? 

It’s boring. It’s uncomfortable. And, let’s be honest, it’s not really natural.

The thing is, mindfulness doesn’t have to be any of those things. According to Emily, it can be about moving, playing, and exploring—all while staying present in the moment.

So, parents, here’s a handpicked list of mindfulness exercises for kids. 

1. Belly Balloon Breathing

This exercise is one that Emily teaches in her zivaKIDS Quest on Mindvalley. It can help your child focus on their breath, which, in turn, can help calm their mind and body.

How does it work?

“You could have the kids all imagine their favorite color balloon in their belly and then take a big breath into it and imagine that balloon getting bigger and bigger,” she explains. “And then you can hiss out as you exhale.”

2. Wish Balloon

Building on the Belly Balloon Breathing, this exercise helps your kid set intentions as well as learn to let go.

Emily explains that they think of a wish or something they want to feel that day, like happiness or confidence. Then, they imagine placing that wish inside the balloon and letting it float away.

”I think it’s so nice because it’s 1) inviting them to get clear on how they want to feel that day [and] 2) it’s allowing them to release it,” she adds. “It’s a form of surrender.”

3. Squeeze Me

While the first two are mainly geared toward younger children, Squeeze Me was designed with the preteens and teens in mind (although they’re not exempt from doing the first two if they want to).

This activity sets your child up for more awareness of their body and tension release. They start at their toes and work their way up to their head.

“They’re going through, and they’re pressing and releasing every part of their body,” Emily explains, liking it to a full-body acupressure treatment. And what this does is to get them to relax, focus on their physical sensations, and help with “preparing the body for the meditation.”

4. Meditation

This list wouldn’t be a list without highlighting mindfulness meditation for kids. Not only does it teach them to be present, but it also helps them develop attention and emotional awareness.

”What we do with meditation is that we’re basically de-exciting the nervous system,” says Emily. “We’re creating order in the body so that all of that stress and trauma that’s been stored in our cells can start to come up and out.”

These are the things, she adds, that accumulate over time and make us “stupid, sick, and slow.”

So get your child to sit comfortably, close their eyes, and focus on their breath. You can either guide them through the meditation or do one with them, following one of Emily’s on the Mindvalley app, or choose mindfulness videos for kids.

Remember that meditation can take some getting used to. It’s advisable to start with just a few minutes and gradually increase the time as they get more comfortable.

5. Mindful nature walk

Taking a walk outdoors can do wonders for the mind, body, and soul. Research also shows that being out in nature can contribute to stress reduction, emotional regulation, and cognitive flexibility.

But simply walking around can be boring for your child. So, put a twist to it: play games.

Ask them to pay close attention to everything around them: 

• What do you see?
• What do you hear?
• Can you tell me what you smell?
• How does this feel on your skin?
• What does it taste like? (If applicable, of course.)

Kind of like the “I Spy” game but with questions that pique their curiosity. It not only helps them connect with nature but also to stay in the moment.

6. Gratitude jar

A gratitude jar is a variation of the ever-popular gratitude journal. The idea is the same: your child writes down (on a small piece of paper) things they’re thankful for and puts them in a clear jar. 

This activity encourages positive thinking. It helps them focus on what makes them happy. And over time, they can see how much they have to be thankful for.

7. Dancing

There’s a scene in Stepmom where Jackie Harrison dances with her kids to Marvin Gaye and Tammi Terrell’s Ain’t No Mountain High Enough.

No rules; just dancing freely and happily.

You can encourage your child to do this (or do it with them!). It helps to let go of any inhibitions and allows the body to move intuitively.

So put on some music, pump up the volume, and just dance.

8. Reading

“Books are mirrors of the soul.” And if your kid loves to read, then, by all means, encourage it.

It can be anything from a series (like Andrew Newman’s Conscious Stories) to graphic novels to even inspirational quotes. But the thing is, get them to fully focus on the story and pay attention to the words, illustrations, and emotions they feel while reading.

This will help them stay engaged and fully immersed in the story. 

9. Eating intuitively

Not all of us are taught to eat slowly, let alone mindfully. It’s often a rush—breakfast on the go or having just an hour for lunch. Or if you’ve got siblings who love to eat, every meal is every man for himself.

In contrast, intuitive eating involves slowing down, taking smaller bites, and chewing more. When you do so, you tend to pay attention to the taste, texture, and smell of your food. And this is something you can encourage your kid to do, too.

It’ll help them develop a healthier relationship with food and enjoy their meals more. 

10. Yoga

If yoga can help you, as an adult, connect with your body and improve your focus, imagine what it can do for your kid.

It combines physical exercise with mindfulness. This, as research shows, can be a powerful tool for children to manage stress and regulate their emotions. In fact, one study, in particular, has shown that yoga can help with their physical and mental well-being, resilience, balance, and self-regulation skills.

This can also be a fun activity you do together with your child. Start with a few basic yoga poses, like the tree pose or downward dog.

Great changes start here

Mindfulness for kids doesn’t have to be complicated or expensive. What’s great about it is, the benefits can last a lifetime.

One thing to always note: kids learn by example. “They’re going to do what we do, not what we say,” says Emily. “And so, if you want your child to be less stressed, the best thing that parents can do is handle their own stress.”

Practice mindfulness together. It’ll, no doubt, be a powerful example, and you give your children the tools they need to handle stress, stay focused, and grow into resilient individuals.

If you want to gain more wisdom from Emily and other mindfulness experts, sign up for a free Mindvalley account. You’ll get access to handpicked daily meditations to practice with your children, plus previews of Mindvalley’s mindfulness quests, like zivaKIDS.

The reality is, your child’s greatness knows no limits. And neither does yours.

Welcome in.

Life sure knows how to throw some curveballs. The loss of a loved one, heartbreak, anxiety… And when it happens to those we care about, our natural instinct is to want to console them.

However, you may feel awkward, or you may be unsure of what to do in these situations. Knowing how to comfort someone with love, kindness, and compassion can make a world of difference, and here are a few expert-backed tips on how.

How to comfort someone who lost a loved one

The pain that comes with grief is unexplainable. It’s emotional, it’s mental, it’s physical… What’s more, everyone’s experience with it is unique.

So being there for someone going through such a grappling life event takes not only a shoulder to cry on but compassion and empathy. Here are a few tips on how to comfort someone who is crying or dealing with grief in their own way.

1. Validate their feelings

Emotions can run high after losing someone. There’s denial, anger, bargaining, depression, acceptance, all of the above, and everything in between.

As a person who cares, it’s tempting to want to “fix” things or minimize their pain. But here’s the thing: respect for their feelings is more important than a quick fix.

“In every human being,” says Mahatria Ra, a spiritual leader and trainer of Mindvalley’s A Journey to Infinitheism, “the need to feel respected is far greater than the need for growth.” 

So, how do we translate this into action? Focus on validation, not correction. Phrases like “It’s okay to feel this way” or even simply “I understand” acknowledge their emotions without judgment.

This doesn’t mean sugarcoating reality, but it does mean creating a safe space for them to express themselves freely.

How to comfort someone when you’re next to them: Your presence can be a powerful source of comfort, so sit with them and offer a listening ear. If they’re receptive to it, use gentle touches, like holding their hand or offering a hug, to provide physical reassurance. 

How to comfort someone over a text: Send thoughtful messages that validate their feelings, such as “I’m here for you” or “It’s okay to feel this way.” With that being said, be mindful of giving advice or trying to fix their emotions.

2. Offer practical help

For some, grief can be paralyzing. You may find moments when they’re in a thousand-yard stare. Even moments where crying is their only form of relief from the numbness.

That makes everyday tasks, like cooking, cleaning, or running errands, seem overwhelming. Offering practical help can provide immense relief.

Mahatria explains that one of the expressions of love is that whenever a person is with you, you’ll do everything in your capacity to make them feel beautiful. “It’s not what I feel for you; it is what I make you feel when you’re with me that makes all the difference in relationships.”

So when you help with everyday tasks, you show respect for their feelings and make them feel less alone. And that kind of grief support can create a sense of belonging and security during such a vulnerable time.

How to comfort someone when you’re next to them: You can help by making sure they have something to eat, getting their errands done, or even just tidying up their space. You don’t have to go above and beyond, but little things may give them ease.

How to comfort someone over a text: Offer specific help through text, like “Can I bring you dinner tonight?” or “Do you need anything from the store?” Let them know you’re available to support them in practical ways, even if you’re not physically there.

3. Create a safe space to honor their loved ones

Many of those who have lost someone feel alone. So your willingness to listen and remember their loved ones can provide them with immense comfort.

As Mahatria highlights, it’s about the importance of making people feel “beautiful” in your presence. During grief, where the person might feel vulnerable and exposed, you can create a safe space for them to express their emotions, share stories, and celebrate the life of the person they lost. 

How to comfort someone when you’re next to them: Give them your full attention and avoid interrupting. If you have positive memories of the deceased, you can share them to show you were part of their life and to potentially spark more stories from your friend.

How to comfort someone over a text: You can start a conversation with “Tell me a story about [loved one’s name]” or “What was a special time you shared?” This invites them to reminisce and celebrate the life of their loved one.

How to comfort someone after a breakup

Oh, heartache—it truly can be a relentless ache. Research even shows that the emotional pain that comes with a breakup lights up the same part of the brain as physical pain.

So if you have a friend or a loved one who’s going through some sort of love rejection, here’s how to lend your emotional support:

1. Be present and listen

“Having someone to talk to who will listen deeply and actively without distraction, ask their opinion, and even provide eye contact to demonstrate engagement is a powerful experience,” says Gahmya Drummond Bey, the founder of KidYouNiversity, in her Creating Friendship and Deep Connections Quest on Mindvalley.

That’s what active listening does, though. It’s just simply being there and allowing them to speak about their feelings and memories. 

You don’t have to feel pressured to find the right words. Your goal, really, is to create a safe space for them to express their emotions without judgment.

How to comfort someone when you’re next to them: You can nod, make eye contact, and avoid interrupting. It’s more about being there for them and listening to them as they go through the post-mortem of their relationship.

How to comfort someone over a text: The person might not want to be around people post-breakup. So sending messages, like “I’m here if you need to talk,” can let them know that someone still cares about them.

2. Spend time with them

The brutal part about a breakup is that, one minute, you’re part of a team. The next, you’re facing a solo journey. This sudden shift can trigger a vulnerable feeling of loneliness. 

“Loneliness is an issue that we should all take a lot more seriously,” says Gahmya. Research shows it’s actually an epidemic, one that’s more harmful than obesity and smoking 15 cigarettes a day.

So, what can you do on your end? The answer might seem simple, but it’s incredibly powerful: spend time with them.

This sort of distraction helps break the cycle of negative thoughts and provides a much-needed mental break. And your presence reassures them that they are not alone.

How to comfort someone when you’re next to them: Do things that’ll take their mind off the breakup. This could be anything from trying a new hobby, exploring new places, or even just having fun together.

How to comfort someone over a text: Technology is wonderful. You can text, you can video chat, and you can even play games together—any kind of interaction online when you can’t be there physically for them.

3. Show them your support

When someone we know is hurting, many of us automatically provide solutions to the problem. Our intentions might be genuine, but there’s a chance they’re not really what that person needs.

Going through a breakup is essentially mourning the death of a relationship, and everyone grieves in their own way.

So let them lean on you, yes. But one productive way to really show them your support is to ask them straight up, “How can I support you?”

“You give them an opportunity to share some of their needs with you,” explains Gahmya. “And receiving and giving—not only just giving, but receiving and giving—is part of the beautiful cycle of friendship.”

How to comfort someone when you’re next to them: The fact of the matter is, they may not necessarily know how you can support them. But what you can do is simply sit with them in silence and allow them the space to think about it. There’s comfort in knowing that there’s a person there, even if it’s without the need for words.

How to comfort someone over a text: Again, if they don’t know how you can support them, you can fill that space with positive affirmations. These can be a way to lift their spirits until they’re able to think more clearly.

How to comfort someone with anxiety

Fact: Anxiety disorders affect more than 300 million people, according to the World Health Organization.

Also fact: There are ways you can help them in terms of reassurance and support.

Let’s look at a few.

1. Show kindness

The root of anxiety can stem from some form of trauma bond. And that’s something no one can get over just like—snap—that.

So knowing how to comfort someone in this predicament takes extra patience and understanding. What’s more, showing kindness, according to Dr. Tal Ben-Shahar, an expert in positive psychology and leadership, can be incredibly powerful.

“Just being nice and kind to someone is an act of giving that has value for the receiver, the giver, and the world,” he explains in his The 5 Elements of Happiness Quest on Mindvalley. “Being kind is among the most important characteristics of thriving relationships and, consequently, of happiness.”

How to comfort someone when you’re next to them: Small gestures like giving a warm hug or bringing over some food can make them feel valued and respected. These acts can create a sense of security and confidence, helping to reduce anxiety.

How to comfort someone over a text: It’s no secret that music can be therapeutic. So send them a link to a song that you think might help soothe them.

2. Remind them of the power of mindfulness

“If you mindfully engage with life, everything becomes a miracle, a spiritual experience,” Dr. Ben-Shahar points out. What’s more, research shows there are tons of pros to benefit from, like lower stress levels, better emotional regulation, a more positive outlook, more self-awareness, and increased resilience.

The best part? They don’t need to spend hours meditating to see a difference. Even short, daily practices, like focusing on breathing while washing dishes or paying attention to their surroundings, can be effective.

How to comfort someone when you’re next to them: Go on a walk, a yoga session, or a dance class together. The key is to gently bring their attention back to the present moment whenever their mind wanders. And by knowing how to comfort someone in this way, you can help create a sense of calm and peace for them, which can be a powerful tool in managing anxiety.

How to comfort someone over a text: Share simple guided meditations or mindfulness exercises they can do. You can even suggest doing them together, virtually.

3. Suggest professional help

While you can be a great source of support, anxiety can be complex and can lead to prolonged stress. This, as we all know, can have serious impacts on mental and physical health.

Dr. Ben-Shahar suggests that the way we’ve looked at reducing stress may be counterintuitive. He highlights research by psychologist Kelly McGonigal, who found that those who see stress as helpful rather than harmful tend to be healthier, be happier, live longer.

“The problem, therefore, is not the stress,” Dr. Ben-Shahar explains. “The problem, rather, is the lack of recovery.”

What would that entail? Anything from breathing exercises to getting a good night’s sleep to taking a vacation to shadow work. And it’s that lack of recovery that can lead to stress and anxiety. 

But here’s the thing: even with healthy recovery habits, anxiety can sometimes feel overwhelming. If their anxiety persists despite your support and self-care efforts, encourage them to seek out a professional who’s trained to help.

How to comfort someone when you’re next to them: While this one would technically be out of your hands, one thing you can do is volunteer to take them to their appointments. Some people are apprehensive about counseling, but if there’s someone there to encourage them, it could be a major stepping stone on their road to recovery.

How to comfort someone over a text: Words of encouragement often help when trying to convince someone to seek help. You can provide a researched list of professionals they could go to so that it can ease the burdens of doing it in their state of mind.

Become a changemaker 

You may not realize it yet, but you have more influence than you know. And knowing how to comfort someone with love, compassion, and kindness can make all the difference in someone’s life, even in the world.

The great thing is, there are experts you can learn from at Mindvalley. For starters, you can check out…

• Mahatria Ra in The Journey of Infinitheism Quest, where you’ll learn to love yourself unconditionally as well as cultivate deep connections with those around you,
• Gahmya Drummond-Bey in the Creating Friendship and Deep Connections Quest, where you’ll discover your unique connection language so you can connect with anyone around you, and
• Dr. Tal Ben-Shahar in The 5 Elements of Happiness Quest, where you’ll explore the science of happiness and what it truly means to live a happy, fulfilling life.

When you sign up for a free Mindvalley account, you can gain access to quest previews and join a community of people who are also discovering how to forge their own unique path.

As Dr. Ben-Shahar once said, “Choice is creation. To choose is to create. Through my choices, I create my reality.” And when you choose Mindvalley, you choose to create a life of greatness.

Welcome in.

Self-love affirmations may be such simple phrases. But they’re powerful.

Like Terry’s “Terry loves Terry!” from Brooklyn Nine-Nine.

Or the “Believe” sign in Ted Lasso.

Or even Moana repeatedly saying, “I am Moana of Motunui. You will board my boat, sail across the sea, and restore the heart of Te Fiti.”

Powerful statements such as these can help shift your mindset and make you feel worthy. And when you’re able to do it on the daily, it’s highly likely that you’ll be able to silence that inner critic just like—snap—that.

What are self-love affirmations?

Self-love affirmations are essentially mantras to counteract negative thoughts and beliefs. As you repeat them to yourself, especially on a daily basis, you train your mind to focus on your strengths and capabilities rather than your shortcomings, which not only boosts your mood but also paves the way for positive manifestation in your life.

For example, you might tell yourself, “I am worthy of love and happiness.” And while it sounds pretty and feels good when you say it, these statements hold more weight than that.

As a matter of fact, something wonderful happens when people use positive self-talk—they develop a growth mindset. And as research shows, those with such mindsets exhibit increased resilience and motivation and are more likely to see challenges as opportunities for personal growth.

So whether there’s a challenging situation or you’re in need of a mood booster, using affirmations for self-love can provide the encouragement and support you need.

30 affirmations of love

“There is no such thing as too much love for yourself,” says Kristina Mӓnd-Lakhiani, the co-founder of Mindvalley and author of the best-seller Becoming Flawesome: The Key to Living an Imperfectly Authentic Life.

And when you give yourself permission to value your own worth and give yourself the kind of love you wish upon others, there’s no telling the positive ripple effects it can have on all aspects of your life.

You can start here: powerful affirmations to infuse your self-love routine. Choose the ones that resonate with you and repeat them regularly to experience their transformative power.

Self-love affirmations for self-worth

Self-worth impacts your entire life—it influences how you see yourself, treat yourself, and interact with the world. And these mantras can help you challenge negative self-beliefs and recognize how truly amazing you are.

Here are 10 for you to try:

1. I am deserving of all the good things in life.
2. I value and respect myself deeply.
3. My worth is not determined by my achievements or failures.
4. I am enough, just as I am.
5. I embrace my unique qualities and celebrate my individuality.
6. I am worthy of love, happiness, and fulfillment.
7. My self-worth is inherent and unshakeable.
8. I trust myself and my decisions.
9. I am proud of who I am becoming.
10. I am a valuable and important person.

Daily affirmations

Here’s the thing about daily affirmations for self-love: When you use it first thing in the morning, it can set a positive tone for the entire day. This, then, can help you stay focused, motivated, and aligned with whatever goals you’ve set for yourself.

So have a look at these 10 positive affirmations and see what they can do for you:

11. Today, I choose to focus on the positive.
12. I am grateful for the person I am becoming.
13. I radiate love, joy, and positivity.
14. I am in control of my thoughts and emotions.
15. I attract positive and loving energy into my life.
16. I am committed to my personal growth and development.
17. Every day, I am getting better and better.
18. I believe in my abilities and express my true self with ease.
19. I nurture my mind, body, and spirit.
20. I am at peace with my past and excited for my future.

“I am…” self-love affirmations

Repeating “I am…” statements is one of the most powerful self-love techniques. Why? Not only do they challenge any negative perception you may have of yourself, but they can also help reinforce your positive self-image and boost your self-confidence.

Marisa Peer, a world-renowned Rapid Transformational Therapy trainer, introduces one in her Uncompromised Life Quest on Mindvalley that can have a profound effect: “I am enough.”

Here are a few more that are just as impactful:

21. I am worthy of love and respect.
22. I am confident and self-assured.
23. I am beautiful, inside and out.
24. I am capable of achieving my goals.
25. I am strong and resilient.
26. I am deserving of all the good things in life.
27. I am proud of who I am.
28. I am filled with positive energy and love.
29. I am at peace with myself.
30. I am constantly growing and evolving.

How does self-love affirmation work?

The brain is wired to respond to repetition. And according to research, when you constantly repeat affirmations, you tap into the power of neuroplasticity (that’s the brain’s ability to change and adapt throughout life).

This, then, creates new neural pathways that support a healthier self-image. And over time, these pathways become stronger, and it gets easier for you to think positively about yourself naturally.

To make the most out of self-love affirmations, it’s important to know which way is most effective for you. 

Some people like to stand in front of the mirror; others write them down in a journal. For holistic leadership and wellness advocate and founder of Wholenessly, Monika Aman, it’s affirmation cards.

“What I love about affirmation cards is their versatility,” she tells Journal. “They can be used in meditation and mindfulness practices, incorporated into journaling or creative projects, or simply displayed in a prominent place as a visual reminder of your intentions.”

Whichever way suits you the most, there’s one thing to keep in mind when you repeat your positive affirmations for self-love: Do so with intention and conviction.

Say them out loud. Say them in a confident and positive tone. And say them as if you truly believe in the words you’re speaking.

This not only reinforces the affirmations in your mind but also aligns your energy with the positive outcomes you desire.

What are the benefits of using self-love affirmations?

Self-love affirmations are all about positive vibes, definitely. But they’re powerful tools that’re also backed by research to transform your well-being.

What’s their benefit? Have a look for yourself:

• A stronger sense of self-worth.
• Ease feelings of stress and anxiety.
• Bounce back from setbacks and challenges.
• Positively impact academic performance and test scores.
• Fuel your motivation to achieve your goals.

Self-love is about thriving, as Kristina points out. And using it in the form of affirmations, you’re investing in your mental and emotional well-being.

Turn “I want” into “I can”

You can absolutely create your own affirmations, like Moana or Terry from Brooklyn Nine-Nine. Or if you need a little help getting started, download the Mindvalley Affirmation cards.

These beautifully designed cards offer a broad spectrum of affirmations, including self-love, financial abundance, morning motivation, and prompts for self-reflection. Use them daily, and they can become powerful tools to transform your mindset…and your life.

“Love is like sunshine,” says Kristina. “When it shines, it shines on everything.” And that goes with the love you have for yourself.

Welcome in.

Have you ever been in a situation and gotten a funny feeling in the pit of your stomach? Or envisioned a situation only to have it play out exactly as you saw it? Or experienced that sudden flash of insight?

Say hello to your intuition—that inner voice guiding, nudging, showing you the right direction.

“Intuition is a natural gift that can double your efficiency at work, guide you in life, and set you on your purpose,” explains Vishen, the founder of Mindvalley.

But wait—if it’s so natural, then why aren’t all of us tapped into its magic? The truth is, life throws a lot our way. Between daily pressures, constant noise, and the sheer volume of information bombarding us, it’s easy to drown out that quiet inner voice.

Intuition training helps us strengthen it so that it’s clearer, more confident, and easier to trust. And the great thing is, there are some incredible classes at Mindvalley that can help you get started.

Mastering Altered States for Problem-Solving & Performance masterclass

“If we can access altered states of mind,” says Vishen, who’s also the trainer for this class, “we unlock so much more human potential.”

That’s what this free masterclass is all about. As a prelude to Mindvalley’s Silva Ultramind System Quest, you’ll explore how to tap into your subconscious mind with the Silva Method. It provides you with practical techniques to help access the different brainwave frequencies—beta, alpha, theta, and delta.

This can help you sharpen your intuition, boost creativity, and create meaningful coincidences in your life.

The thing is, most meditations stop at teaching you to enter the alpha state. The Silva Method, according to Vishen, brings you deeper into theta, which is associated with intuition.

And it’s here where you learn to “use the data frequency to channel ideas from talks to books to new inventions.”

Class duration: 33 minutes

What you’ll learn:

• How to train yourself to achieve waking consciousness in altered states.
• The 100-1 morning technique for staying at Deep Alpha for healing, calm, and creativity.
• How to apply the Mental Screen for advanced visualization, used by professional athletes.
• The Silva 3-Scenes Technique for effective mental visualization.
• How to use altered states to shift your reality and enhance meditation, healing, and manifesting.

About the trainer: Not only is Vishen the founder of Mindvalley and trainer of this class, he’s a renowned speaker, best-selling author, and a certified Silva instructor. With years of expertise in personal growth and intuitive development, he credits the Silva Method as a foundation for his own success and intuition development.

What students are saying: “This may sound strange, but before this program, I didn’t feel lucky. Anyway, I started using the mental video technique, and things began to change. I started receiving breakthrough inspirations when I went running, ideas for my business, like programs that amaze even myself, and a relationship that was struggling ended and then recreated into something truly beautiful. I’m still amazed.” — Steve Hall, owner and founder of Beealigned Coaching and Consultancy; Geelong, Australia

The Silva Ultramind System—free class

If you’re finding your meditation practice more of a snooze-fest than a zen-fest, you might be practicing “passive” meditation. The Silva Method’s dynamic meditation offers a refreshing change.

This free online class will show you how to actively exercise your brain waves to achieve crystal clarity, deep calmness, more energy on command, and awaken your intuition’s full potential.

Class duration: 14 minutes

What you’ll learn:

• How this technique differs from traditional meditation.
• The different brainwave states and how Dynamic Meditation targets specific states to enhance your meditation experience.
• Practical techniques used in Dynamic Meditation to train your brainwaves and deepen your meditation practice.
• The skills you develop through Dynamic Meditation can enhance your focus and overall well-being throughout the day.
• A sample of the Silva Method’s unique approach to personal growth.

About the trainer: Vishen has dedicated over 15 years to exploring human potential and personal growth. This multi-accolade entrepreneur has used the Silva Method as the foundation for his own remarkable achievements. And it’s through his work that he aims to reintroduce the Silva Method to a new generation, helping more people awaken their mind’s fullest abilities.

What the students are saying: “One month ago, I would never have even considered [that] I could achieve such a dream. Now that I have completed the Ultramind Quest, I have the skills to create this goal and change humanity as we know it.” — Melissa, wellness stylist; Tumbulgum, Australia

Sixth Sense Superpower—free class

That nagging feeling, a sudden hunch, maybe even ESP—these are all whispers from your intuition. The thing is, research shows people who follow it make better choices than those who rely solely on logic.

As Sonia Choquette, a six-sensory spiritual teacher, points out, “Intuition doesn’t tell you what you want to hear; it tells you what you need to hear.”

That’s what her program, Sixth Sense Superpower, at Mindvalley is designed to do—help you learn to harness and trust your inner voice. And creating a free account gives you access to introductory lessons and a glimpse into the world of Sonia’s teachings.

So the next time you’re faced with life decisions, no matter how big (like a risky career move) or small (like taking a different route home), you’ll dial into your sixth sense for clarity, courage, and inspiration.

Class duration: 40 minutes

What you’ll learn:

• Reintroduce yourself to the inner guide that has always been within you.
• Techniques to distinguish between emotional impulses and true intuitive insights.
• How to use breathwork, meditation, and other modalities to enhance your intuitive skills.
• Intuitive exercises into your routine to maintain a strong connection with your inner voice.
• Navigate your life with confidence, making decisions guided by your intuition for better outcomes.

About the trainer: Sonia Choquette is a best-selling author and internationally recognized intuition expert. With over four decades of experience, she has dedicated her life to helping people reconnect with their innate intuitive abilities.

What students are saying: “I feel much more attuned to my callings; I’ve habits in place to keep me in my essence and help me differentiate the voice of my essence from the voice of my ego.” — Kushal Shiv, life and executive coach; Bangalore, India

4 Powerful Energy Techniques to Tap Into Your Spiritual Body masterclass

Feeling stuck or frustrated despite knowing what you want? It’s part of the human experience.

But here’s another thing about the human experience, according to engineer-turned-energy healer Jeffrey Allen, that many of us forget about—and that’s energy.

“When we take the time to work on the energy of our dreams, the physical world lines up automatically,” he says.

In this free intuition class, he’ll help show you how to clear away energetic blocks and intuition exercises so you can find yourself on a path toward more health, wealth, love, inner peace, and clarity.

Class duration: 81 minutes

What you’ll learn:

• How to use energy to enhance any aspect of your life.
• The importance of balancing the physical and spiritual worlds for holistic transformation.
• Four of Jeffrey’s most effective techniques for attracting abundance, love, health, and happiness.
• An easy exercise to get answers from your inner voice and build trust in your intuition.
• A quick seven-minute technique to clear your primary energy block and experience immediate changes.

About the trainer: Jeffrey Allen, an engineer by trade and an energy healer at heart, is the trainer of Mindvalley’s Duality Quest. He has helped countless people combine their intellect and intuition to transform their lives. His teaching spans the globe, guiding individuals to boost their confidence, improve relationships, and find their true purpose.

What students are saying: “I was curious to see if I could master my energy body since I started discovering my ‘spiritual powers’ but couldn’t understand how to manage it. The tools I learned from Jeffrey Allen and Duality have helped me enormously, as now I have energy flowing through my hands that I can use to heal.” — Sarah Begum, explorer/journalist; London, United Kingdom

Speaking with Spirit—free class

Chances are, at one point in your life or another, that you’ve felt a deep yearning for a stronger sense of purpose or guidance in life. That, according to inspirational speaker Agapi Stassinopoulos, is your inner wisdom, a.k.a., your “spirit.”

“Our inner guidance is like a wireless network,” she says. “It’s invisible, but it’s available everywhere, where we are.”

You can learn to connect with it, of course. With Agapi guiding you, it’s possible to feel aligned with your purpose, radiate inner peace, and make decisions with unwavering self-trust. 

Creating a free Mindvalley account opens the door to introductory lessons. There, you can see what it’ll take to navigate through life with strength and guidance, no matter if you’re facing a challenging career choice or seeking inner peace amidst chaos.

Class duration: 34 minutes

What you’ll learn:

• Quiet the external noise and create a space to receive clear and consistent guidance from your inner wisdom.
• How to reconnect with your authentic self and experience the profound love and support that reside within you.
• Fresh perspectives and reignite your creative spark to find joy and wonder in everyday moments.
• How to release past hurts and rediscover your playful, joyful self, leading to greater self-compassion and resilience.
• Tap into your inner wisdom to make decisions with greater clarity and confidence, aligning your actions with your true purpose.

About the trainer: Not only is Agapi Stassinopoulos the trainer of Mindvalley’s Speaking with Spirit Quest, she’s also a best-selling author and motivational speaker known for helping people tap into their joy. She teaches meditation and facilitates workshops for Thrive Global, aiming to change the way we live and work.

What students are saying: “As I was going through the quest, I had moments where I could see a path forward; however, I was afraid that if I walked it, I would have so much more to lose. I think my biggest epiphany was that you can never lose who you become. It’s always going to shape you to your core!” — Sooni Mohammed, high-school student; Toronto, Canada

FAQ

Can intuition be trained?

Yes, intuition can be trained. It’s like any other skill, really, and it can be strengthened with practice and the right techniques.

The fact of the matter is, there’s evidence that suggests we’re born with intuitive abilities. However, not all of us have been taught how to use it to our advantage.

So engaging in intuition training regularly can help you tune into your inner guide.

What are some exercises to develop my intuition?

There are exercises that can help you hone in on your instincts. Here are a few for you to try:

• Meditation. Spend a few minutes each day in quiet reflection to clear your mind and listen to your inner voice.
• Mindfulness. Pay attention to your surroundings and your feelings without judgment.
• Journaling. Write down your thoughts and hunches to better understand your intuitive insights.
• Visualization. Imagine different scenarios and how you would feel in each one to practice tuning into your intuition.
• Energy healing practices like Reiki or Qi Gong can help you become more aware of your energy and intuitive signals.

Additionally, you can start small by using your intuition for everyday decisions. For example, you had a feeling to call a friend and discovered they needed to talk. These small wins can build your confidence in using this superpower.

What are the benefits of having strong intuition?

There are so many good things that can come out of knowing how to use your intuitive abilities. Here are a few benefits you may experience:

• Deeper insights that guide you to make wiser choices.
• The ability to tap into innovative ideas and solutions effortlessly.
• Confidence in your own judgments and decisions.
• Feel more connected to your true self and life purpose.
• A sense of calm and assurance in your daily life.

“The whole point of our intuition is to help us make the best decisions,” Sonia explains. “And so consequently, it often suggests, just in the middle of our rock and roll life, to do something different.”

Find your spiritual superpower

Intuition is your heartbeat, your life force, your power. So if you’re ready to embrace it as such, you can take that first step at Mindvalley. 

Sign up for a free account, and you can…

• Use the AI-powered assessment to get personalized recommendations on free quest lessons, live calls, and meditations.
• Gain clarity on your goals, choices, and visions to support your growth.
• Access exclusive premium meditations daily.
• Transform your thinking and performance with the 6 Phase Meditation.
• Connect with like-minded individuals and participate in official Mindvalley events.

As Vishen says, “Baby steps are more powerful than you think.” And this one can be the one to get you to a better, calmer, and more centered you.

Welcome in.