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In a world where it can feel overwhelming to make a difference, small, consistent actions rooted in kindness and inclusivity matter. The Unitarian Universalists (UUs) recently took a powerful stand for transgender, nonbinary, and intersex communities. You can make a difference too. Simple steps, like posting an “All are welcome here” sign, adding pronouns to your email signature, or wearing rainbow colors, show respect and solidarity. These small gestures create change, just like ripples in water.

Ever notice how the same place can feel totally different depending on where you focus your attention? I recently went on a bike ride to clear my mind, only to return home and discover I'd lost my wallet. In the midst of panic, I realized how often we let worries weigh us down. But when I found the wallet, everything shifted. It was a reminder that what we carry inside determines how we experience the world. The sun rises, the breeze blows, and life keeps moving. The question is: Where is your attention right now?

When the world feels like it's full of chaos and suffering, it’s easy to feel overwhelmed. But we don’t have to be against others. We can be for kindness, peace, and understanding. During a recent walk, I was reminded of something simple yet profound: peace exists, right here, right now. The Yoga Sutras teach us that suffering is part of life, but we’re not powerless. The yogic practice of ahimsa (nonviolence) calls us to protect all life with love and compassion. It’s in the small, deliberate actions: kindness over judgment, listening deeply, and showing up with open hearts.

Yoga’s core principle of ahimsa (non-harming) calls for peace, not only within but in the world around us. As violence and hate-driven rhetoric surge, especially against marginalized communities, the teachings of yoga challenge us to act with compassion and integrity. True peace goes beyond personal tranquility; it requires standing up against injustice, supporting those who are oppressed, and fostering a more compassionate society. In moments of grief and uncertainty, yoga invites us to pause, reflect, and find ways to turn our inner healing into meaningful action. Peace isn't passive—it's a call to engage, to show up, and to live in alignment with our values.

In a world buzzing with noise, my friend from college sought silence. He longed to savor meals without the distraction of music, but society refused his request. This tension—between desire for control and the chaos of life—echoes in us all. Yoga teaches us to embrace discomfort instead of resisting it. The practices of yoga can help us find peace in life’s imperfections and learn to listen deeply to the symphony around us.

There’s something special about a full day of yoga. I recently had the privilege of practicing for an entire day at the Autumn Yoga Retreat at the Minnesota Arboretum. It was a full day of sadhana, the dedicated journey of yoga and self-discovery. Stepping away from daily distractions fosters deep self-reflection and connection, reminding us that nurturing our practice is essential for living fully. It’s such a joy to experience a day of practice and enjoy shared moments in nature.

A key aspect of yoga practice is exploring the vital space between stimulus and response. Even when we begin our day with meditation and yoga to cultivate mindfulness, the chaos of work can easily disrupt our tranquility. To counter this, I share some practical reminders that encourage me to take intentional pauses throughout the day. By embracing these mindfulness techniques, I’ve discovered ways to navigate my daily life with greater awareness and respond thoughtfully. I invite you to explore your own strategies for fostering presence and freedom in your routine.

I've been creating a cozy space for morning meditation on colder mornings. This practice helps me start my day feeling grounded. While a long morning meditation works for me, research suggests that frequent, shorter mindfulness sessions throughout the day can be just as effective. Simple breathing exercises and mindfulness breaks can reduce stress and improve mental well-being. Even a quick pause to breathe deeply can offer significant benefits, showing that consistency matters more than the length of the practice.

Recently, I stumbled upon a useful idea from psychotherapist Bruce Tift: instead of constantly striving to improve ourselves, we can focus on enhancing the "quality of our experience." This simple shift has helped me engage with everyday moments, whether I'm at a conference or just out for a walk. By asking myself how I can improve my experience, I've found greater presence and less stress. Sometimes, it's not about doing more but simply appreciating what’s unfolding.