On the new and full moon, I send a special email message to my heart-letter readers. If you want to receive these messages, sign up here.

A new moon rises this afternoon right before the solar eclipse.

Astronomical events invite wonder and awe. They remind us that we’re small yet not insignificant. We’re part of something so much bigger.

(If you want more of this, Awakening Awe is coming in August!)

When I start teaching a new mindfulness class, I ask people to share what brought them to class. Notice if you see yourself in these comments...

"I’m so uncomfortable with my internal and external turmoil."

"Sometimes my mind races but more often than not, I feel buried in mud."

"I react to situations and then get upset about how I handled it."

"I’m stronger than the life I feel stuck in. I need a better sense of me."

"My days are extremely busy between working full time, shuttling my kids around, and taking care of everyone. I want to work on self-care and enjoying life."

"My whole creative self is blocked right now."

"I want to help myself feel that I am loved, I am good, and I am enough."

"I seek more space for me and less pressure about work and caregiving."

"Life seems so crowded: deadlines, people expecting lots. I'm not even sure I like myself sometimes."

"I’m rushing through the year without truly living."

Hearing from others reminds us that we’re not alone! Whatever your current struggle, people understand; they feel it too.

Sharing in this way is similar to watching the eclipse: your problems feel less personal and you remember the big picture.

Still, it’s helpful to have guidance out of the muck!

With mindfulness practice, regularity is more important then length of time.

If you pause for three breaths throughout the day, that’s better than meditating once a week for an hour.

Regular, small pauses make a difference! They bring ease into the chaos.

Here are three practices you can try...

Red lights

Reframe red lights as a welcome invitation to pause—take three deep breaths and check in with yourself. Remove distractions (stow your phone). Take your hands off the wheel, relax your shoulders, and breathe. Embrace red lights!

Look at the sky

When you’re outside, pause to look at the sky. Three breaths with the vastness of the day or night sky. This practice provides perspective and cultivates wonder. It turns down the “me” volume and reminds you of the larger community in which you stand.

Elongate the exhalation

When your exhale is longer than your inhale, you activate the parasympathetic nervous system, which is the rest-relax system.

Try this: Breathe in through your nose for a count of 4 and breathe out through your mouth for a count of 8. On your exhale, pretend you’re blowing through a straw. Breathe in for 4, breathe out for 8.

(Additional practice: When you hum or sing, you elongate the exhale. Hum at red lights!)

I know you’re busy. I know you take care of others. I know life feels too full.

Choose just one of these practices. Try it this week.

Small, regular pauses.

We’re doing this together! You’re in community. Your joys are celebrated and your struggles are shared.

Thanks for being part of a positive change in this complex world. I love y’all!

PS: If you want a deeper dive into mindfulness, it’s best to have a teacher. Schedule a Spark Session. I'd love to work with you.