5 exercises to practice mindfulness

1. Take just 2 "mindful" bites of food. For each meal of snack, try just paying attention to the subtle textures, tastes, appearances, and smells of the first 2 bites of food. The idea is to just be present for the sensory experience.

2. Pay attention to the feeling of air on your skin.  Try this exercise for just 30 seconds. It is useful to not be covered in a sweater and to have some skin exposed. The idea is to focus on the "experience" as to being in "judging" mode, which is often our default. I know it kind of sounds silly, but its kind of weird to pay attention to a sensation that is always available to us.

3. Pay attention to just one breath feels like. No need to take a yoga or tai chi pose, but just take a moment to feel the sensation of a breath flowing into and out of your body. Notice where the sensation of the breath seems to be the most noticeable (nostrils, rib cage, belly, etc.)


4. Scan your body. Another one that feels kind of foreign, but try scanning your body from the top to toe for any sensations of discomfort or tension. Pay attention to the position of your various body parts and the feeling of them in space. Attempt to soften the sensations of discomfort.  

5. Do one action mindfully. Pick some action that you tend to do daily without thinking (brushing your teeth, taking a shower) and try to participate in that activity mindfully. Using all 5 senses try to make as many observations that you can during this routine activity of what that experience is really like. 

5 contrasts between healthy and unhealthy romantic relationships

1. Sacrifice vs. Demand for Sacrifice - I think it is pretty natural to find ourselves demanding sacrifices from our partner over sacrifices ourselves. It is easy to love the other when things are easy or self serving but it is another thing to surrender your preference or privilege. I believe nothing strengthens a relationship more than well intentioned sacrifice.
" Therefore be imitators of God as dear children. And walk in love, as Christ also has loved us and given Himself for us, an offering and a sacrifice to God for a sweet-smelling aroma." -Ephesians 5:1-2


2. Forgiveness vs. Resentment - I remember learning that forgiving is a gift to yourself. I feel like in order for a relationship to flourish it requires that we have to be willing to forgive past hurts and disappointments. Carrying around those past hurts is toxic to a relationship.
"For if you forgive men their trespasses, your heavenly Father will also forgive you." -Matthew 6:14

3. Security vs. Fear  - Some relationships are based on using the partner to satisfy their security. I think healthy relationships shift to trying to meet the security need of their partner. When you are secure in yourself than you are able to focus on meeting the needs of your partner and not our own.
" There is no fear in love; but perfect love casts out fear" -1 John 4:18

4. Vulnerability vs. Defensiveness - Just watch this:

http://www.ted.com/talks/brene_brown_on_vulnerability.html

5. Honesty vs. Deception - There is simply no substitute for good old fashioned honesty and transparency. It is hard and scary as all get out at times, but so crucial to a thriving relationship. Keeping this in darkness fosters things like additions.

The 5 parts to Pope Francis' five finger prayer.

1. The THUMB is the closest finger to you. So start praying for those who are closest to you. They are the persons easiest to remember. To pray for our dear ones is a "sweet obligation."

2. The next finger is the INDEX. Pray for those who teach you, instruct you and heal you. They need the support and wisdom to show direction to others.

3. The following finger is the MIDDLE finger, which is the tallest. It reminds us of our leaders, the governors, and those who have authority. They need God's guidance.

4. The fourth finger is the RING finger. Even that it may surprise you, it is our weakest finger. It should remind us to pray for the weakest, the sick, or those plagued by problems.

5. And finally we have our smallest finger, the smallest of all. Your PINKIE should remind you to pray for yourself. When you are done praying for the other four groups, you will be able to see your own needs but in the proper perspective.

5 very important instructions on how to take care of babies

Top 5 Regrets of the dying

I watched a TED talk that brought up this incredible article from the Huffington Post written by a palliative care worker. She shared a list of the most common regrets she heard from people that were dying. I found them very moving, so I would like to share them here:

1. I wish I'd had the courage to live a life true to myself, not the life others expected of me.

2. I wish I didn't work so hard.

3. I wish I'd had the courage to express my feelings.

4. I wish I had stayed in touch with my friends.

5. I wish that I had let myself be happier.

5 mind blowing octupuses (it turns out octopi is actually incorrect!)

1. All species are venomous, but the blue-ringed octopus is the only one dangerous to humans, responsible for at least two deaths!

2. Octopuses are about 90% muscle!

3. Because they don't have bones, even large octopuses can fit through an opening the size of a quarter.

4. An octopus has 3 hearts.

5. Octopuses inject their prey with venom using a beak similar to a bird's made from the same tough material as a lobster shell.

5 bits of wisdom from Cookie Monster

1. "Sometimes me think, 'What is friend?' and then me say, 'friend is someone to share the last cookie with." -Cookie Monster





2.  "Today me will live in the moment unless it's unpleasant in which case me will eat a cookie." -Cookie Monster

3.  "C is for cookie, and cookie is for me, C is for cookie, and cookie is for me." -Cookie Monster

4. Gordon: "Cookie, haven't you had enough?"
    Cookie Monster: "But Gordon, me growing monster!"

5. "Um-num-num-num-num!"