A Guide to Finding Presence in Everyday Moments

Being present and mindful can significantly improve our overall well-being. Here are five ways to step out of autopilot and into your life:

Finding presence in the mundane:

Even the most mundane tasks, like washing dishes or folding laundry, can be an opportunity to practice mindfulness. Instead of rushing through these tasks, try to focus on the sensations and movements involved. Notice the warmth of the water, the texture of the fabric, or the rhythm of your breath. By bringing your attention to the present moment, you can turn these everyday activities into mindful practices.

Finding presence in stillness/waiting:

Waiting in line or sitting in traffic can be frustrating, but it can also be an opportunity to practice mindfulness. Instead of reaching for your phone or letting your mind wander, try to focus on your breath. Notice the sensation of each inhale and exhale. You can also use this time to observe your surroundings, noticing the sights, sounds, and smells around you. By bringing your attention to the present moment, you can turn waiting into a peaceful and grounding experience.

Finding presence in busyness:

When our schedules are packed, it’s easy to get caught up in the hustle and bustle of life. However, even in the midst of busyness, it’s possible to find moments of mindfulness. Try to focus on one task at a time, giving it your full attention. Notice the sensations involved in each activity, whether it’s typing on a keyboard or chopping vegetables. By approaching each task with mindfulness, you can cultivate a sense of calm and focus amidst the chaos.

Finding presence in interaction:

In our digital age, face-to-face interactions are becoming increasingly rare. When you’re engaging with others, whether it’s a friend, family member, or colleague, try to be fully present. Put away your phone and focus on the conversation at hand. Notice the other person’s body language and facial expressions. By giving your full attention to the interaction, you can deepen your connections and cultivate meaningful relationships.

Finding presence in the senses:

Our senses can be powerful anchors to the present moment. Take a moment to tune into each of your senses, noticing what you can see, hear, smell, taste, and touch. You can do this anywhere, whether you’re outside in nature or inside your own home. By bringing your attention to your senses, you can connect more deeply with the world around you and experience each moment more fully.

By incorporating these five strategies into your daily routine, you can cultivate mindfulness and presence, leading to a more meaningful and fulfilling life.

Read Morechevron_right

Kierkegaard’s Guide: Essential Rules to Living a More Meaningful Life

In our search for a fulfilling life, we often seek out external factors like success, relationships, and material possessions. While these can certainly contribute to our happiness, true fulfillment often comes from within. 

Cultivate Self-Awareness and Introspection:

Understanding yourself is key to finding fulfillment. Take time to reflect on your values, beliefs, and desires. Journaling, meditation, or therapy can help you gain insights into your true self and what drives you.

Embrace Uncertainty and Ambiguity:

Life is unpredictable, and embracing the unknown can lead to growth and fulfillment. Instead of fearing change, see it as an opportunity for learning and new experiences. Embracing uncertainty can open doors to new possibilities and help you live more authentically.

Take Responsibility for Your Life and Choices:

Owning your actions and decisions empowers you to create the life you desire. Instead of blaming external circumstances, take charge of your life and make choices that align with your values and goals. This sense of agency can lead to a greater sense of fulfillment and satisfaction.

Finding fulfillment in life is a journey that requires self-awareness, acceptance, and a willingness to embrace the unknown. By cultivating these qualities, you can lead a more meaningful and fulfilling life, regardless of external circumstances.

Read Morechevron_right

Unplug from Autopilot in 3 Easy Ways

Do you ever catch yourself daydreaming about the life you truly desire, only to snap back to reality with a never-ending to-do list in hand? 

What if you could set your course, dream big, and map out your roadmap as you go? While it’s all too easy to get caught up in the whirlwind of busyness, by finding the time, support, and strategies, you can break free from autopilot mode. 

Make Time for Self-Reflection

How do you find space when you’re already stretched thin? 

Start with baby steps and recognize that significant change begins with the smallest actions. You can start by trimming screen time, rising 10 minutes earlier, or unplugging 30 minutes before bedtime for introspection. Even a brief post-lunch walk can serve as intentional reflection time.

By creating space, you can seize those mini moments in your day to acknowledge where your time truly goes and set boundaries to safeguard what matters most to you. 

Dream the Dream

Now that you’ve carved out those precious pockets of time, the next step is to use them to reflect on your life vision. Breaking free from autopilot hinges on gaining clarity about what truly matters to you, what brings joy and fulfillment, and how to gradually chart a path toward these aspirations.

Consider things like – what fuels your positive energy? Which values hold the most significance for you? How do you define success? What’s your ultimate dream for your life?

As you explore your life vision, remember to grant yourself the freedom to dream without dwelling on the ‘how.’ Always remember to ask yourself, “What do I want for myself?” and the roadmap will come in due time.

Embrace Progress

The next phase is all about action. But here’s the secret: it’s the small steps that truly count.

Don’t fall into the trap of all-or-nothing thinking, believing that you must revolutionize your life overnight. Instead, focus on one small change at a time. It’s about setting a manageable pace for yourself without the need for massive leaps or week-long transformations. 

Remember, progress is progress, no matter how gradual.

Read Morechevron_right

3 Tips to Level Up Your Zen Game

We’ve all been there—tapping our feet impatiently while waiting for a response, or feeling like time is slipping away as we await a much-desired opportunity. But what if we told you that patience is a skill you can nurture and cultivate, just like any other?

But here’s the thing: your ability to practice patience isn’t solely about waiting; it’s about understanding the balance between your desires and the timing of life’s rewards. Unrealistic optimism, while motivating, can sometimes set you up for disappointment with its lofty expectations.

So, if you’ve ever found yourself wrestling with the clock or struggling to keep calm during those seemingly endless moments of waiting, read on. It’s time to reclaim your patience! 

Tip #1 – Embrace the Unknown

Patience starts with embracing uncertainty. It might seem daunting, but guess what? We’re naturally better at handling it than we think, especially when eagerly waiting for something we truly desire. The truth is, it’s the desire that makes waiting easier.

When this happens, focus on what you can influence, take a step back to ponder your reactions, and finally let go of any restlessness you feel.

Remember, there’s usually a silver lining if you’re willing to look for it!

Tip #2 – Keep It Real

Are you a self-proclaimed perfectionist whose patience takes a nosedive when things don’t go as planned?  We’ve all been there! The moment life throws a curveball, impatience swoops in, disrupting your mood and the harmony of your surroundings.

You hold the key to transforming impatience into a superpower! 

By adopting mindful goal setting, practicing open communication, and embracing adaptability, you can shift your perspective, set realistic expectations, and transform impatience into a force for balance and harmonious connections. 

Tip #3 – Transform Your Attachment Style 

Do you often find yourself seeking constant reassurance from others, leading to impatience? Then, work on your attachment style to break free from this cycle! 

Seeking external validation can lead to dependency and reduced self-soothe. To transform insecurity into safety, be aware of your thoughts and responses to discomfort, and be curious about your own responses.

You can nurture patience even in stressful situations by pausing, reflecting, and consciously introspecting. So, let’s embark on this journey of self-discovery and unleash the power of patience within! 

Read Morechevron_right

Conquer Your “Not Feeling It” Days

From fun tricks to simple mindset shifts, get ready to curb procrastination and embrace a can-do attitude. 

Bust a Move and Break Free

Stand up and let your body groove to the rhythm. Feel the energy surge as you do some squats, maybe even throw in a few push-ups. 

Sitting for too long leaves you rigid not just in posture but also in breath, thoughts, and emotions. But fear not; the antidote is simple: reconnect with your body! 

Now let the rhythm of movement awaken your senses and invigorate your motivation as you get up and get shaking! 

Tap Into Your Own Experiences and Preferences

You are unique, with individual needs and quirks that fuel your motivation. Some thrive under pressure, while others find their routines flexible, such as morning coffee or late-night hours.

The key is recognizing that there is no one-size-fits-all formula for igniting your action mode. So take a moment to reflect on a time when you felt unstoppable, and ask yourself: What made that moment different? 

Now, channel that energy and recreate it to ignite your drive. Now unlock your limitless potential – your sweet spot awaits! 

Uncover Your Why! 

We all have those tasks that make you question your motivation. 

But deep down, there’s a driving force, a purpose that matters to you. Take a moment to dig beneath the surface and discover what truly lights you up. Is it your dreams, your health, your relationships, or simply your peace of mind? Connect with what you care about and let it fuel your actions. 

So, the next you find yourself asking why even bother?, know that every step you take brings you closer to a life that’s truly meaningful. 

Take Some Action

Action fuels motivation! Instead of waiting for that burst of inspiration, dive right in and get the ball rolling. 

Whether tackling a workout, diving into a project, or finishing things on your to-do list, remember that action is the key that unlocks the door to success. So, do something right now; the rest will fall into place!

The First Lady of the Flute Interview

We hope you enjoy this interview with Jen Champion and Mary Youngblood, The First Lady of the Flute.

Mary is an accomplished Native American Flute Player and a two-time Grammy Award Winner.

Mary has over 200 flutes and plays them for her enjoyment and healing and for celebrations, ceremonies, festivals, and the healing arts.

Playing and listening to the flute is beneficial for the health of the player and the listener in enhancing deep breathing and reducing stress.

You Can Listen To The Full Interview Here

Read Morechevron_right

Supporting a Loved One

Do you have a loved one going through a difficult time and aren’t quite sure how to help support them? Read on – these tips can help! 

1. Check in on Them 

Even if there is nothing you can immediately do to help your loved one, simply asking how they are doing can be very helpful. 

Sometimes opening up and venting can help us look at our obstacles in a new way. 

Again, even if you don’t have any actional feedback to share, you can always be a good listener. 

2. Thoughtful Gifts 

Thoughtful gift-giving is a great way to show your loved one you care – when they are going through a tough time.

A great gift does not have to be elaborate or expensive. 

It just has to come from the heart. For example, if your loved one has been experiencing insomnia, you can gift them a sleep journal, slippers or pyjamas. 

3. Reflect On Your Personal Experiences 

We are all unique, and what works for you may not work for someone else. 

However, if you’ve been in your loved ones shoes before, you can open up and let them know how you moved past the obstacle.

Even if your tactics don’t end up working for them, it’s always nice to know you aren’t alone. 

Read Morechevron_right

A Stronger Community

By: Christina Bein

A community is stronger when we support each other. As said by philosopher David Spangler, “Some people think they are in community, but they are only in proximity. True community requires commitment and openness. It is a willingness to extend yourself to encounter and know the other.”

Check out these local businesses and support your community. Especially as we celebrate Black History Month, Women’s History Month, and Deaf History Month.

Here are a wide variety of businesses owned by the Black community in Eugene, Oregon. 

Here is a document from that provides a variety of Black owned businesses in Portland, Oregon: 

Travel Oregon made a great list across Oregon for Black-owned food and drink-related businesses. 

Women-Owned Small Businesses in Eugene, OR

16 Tons Cafe 


Lion & Owl 

Raven & Rose Boutique 

Sardanari’s Kitchen 

Sling-in Wiener 

Women-Owned Small Businesses in Portland, OR

Bison Coffee House 

Blendily Botanical Kitchen 

Books with Pictures 

Chochu Local Island BBQ 

Citizen Ruth 


Hip Chicks do Wine 

Mimi’s Fresh Tees 

With Love, From PDX 


Deaf-Owned Business in Oregon

A5 Interpreting: American Sign Language interpretation services offered by Bridges Oregon will start for the public in the summer of 2023. They offer both virtual and in-person interpretation services.

CymaSpace: Promotes accessibility and inclusion for Deaf/Hard of Hearing through merging technology and arts.

Pilea Play: A space for young children and families to play in an inclusive and creative environment. 7832 SW Capital Hwy Suite B, Portland, OR.

-Sign Class: Learn American Sign Language through

Pah!: Deaf-owned Portland restaurant with pub-style food.

-A resource for the Black Deaf community:

Read Morechevron_right

3 Ways to Break Your Mundane Routine

Are you feeling stuck in a mundane cycle of commuting to work, sitting in a cubicle, and repeating the same evening activities? You’re not alone! 

If you have been feeling drained, unenthusiastic and struggling to find things to look forward to, you may be stuck in a rut. 

Having the same daily routine can often make you feel stuck in an endless cycle of sameness and monotony. But by challenging yourself to break your routine, you can fight the monotony you experience daily.

So, here are 3 ways to help you break your mundane routine when you’re feeling uninspired:

Add Mindfulness to Your Morning Routine 

Practicing mindfulness in the morning can be a great way to connect with yourself before diving into the rest of your day.

Try to break away from your regular routine by creating a morning ritual that brings your awareness to the present moment. This could mean stretching when you first wake up, watching the sunrise, walking in the garden, journaling, or meditating.

The choice is up to you!

Prioritize Your Hobbies

By engaging in side hustles, taking on home projects and pursuing hobbies, you can tap your creative side and add a little spice to your daily routine!

Not only will these activities keep you productive, but they will also improve your mental health.

Soon enough, you’ll be able to break free from autopilot mode. 

Take the Scenic Route

Why not mix things up and create more exciting moments in your day? 

There’s no better way to switch things up than by being spontaneous. So it’s the perfect time to try something different daily so you have something to look forward to. 

Shake up your routine by taking a new route on your commute or taking a walk during your lunch break to change your environment. 

Read Morechevron_right

Treating Yourself With Compassion

Do you ever find yourself showing compassion to others before yourself?

Do you have a hard time quieting your inner critic?

Do you struggle with asking for help when you need it?

Being kind to yourself and putting your needs first is not selfish. Practicing self-compassion can help you be kinder and fully accept your authentic self.

It’s Okay To Ask For Help

It’s okay to reach out for help when you need it. The truth is, we all need a helping hand from time to time.

If asking for help does make you feel uncomfortable, you can start with some small asks and work your way up. The more you ask, the more comfortable you’ll become. 

Accept Who You Are 

We’re humans, not robots. We all have flaws. There will always be little things we wish were different, and that’s okay. Instead of constantly trying to “fix” our flaws, we can embrace them.

We can also focus on the parts of ourselves we’re proud of. What do you love about yourself? What makes you unique? 

Practice Saying No

It’s so easy to say yes to family, friends or co-workers right away just out of habit. You only have so many hours in a day and can only take on so many things. 

Just because you want to help someone doesn’t always mean you should. You may not have the time to take on a new project, or it may not align with your values. 

Read Morechevron_right

Value’s Compass

By: Tanya Kramer

Everyone wants to “live their best life” in alignment to their values.  But to do this, we have to take some time to figure out the value structure so we can make life decisions based on that information.

Here are some simple steps to create your own Value’s Compass.  I recommend doing this exercise at least once a year as a self-check-in.  Before sharing the steps, here are some definitions to help the process.

Values – “a person’s principles or standards of behavior, one’s judgments of what is important in life.”

Integrity – “quality of being honest and having strong moral principles.”

Compass – “an instrument containing a magnetized pointer which shows the direction of magnetic north and bearings from it.”  People use a map and compass to navigate and move over land, sea, or wilderness. It can be used to reach a destination.

So, why do we call this exercise a Value’s Compass?  The answer is that we use our personal integrity to identify “our” core values (not necessarily the values of our parents, friends, school, community, etc.), and by doing this, we create a tool which we can use to make important decisions in our life.  If we make decisions in our life based on our personal Value’s Compass, then we increase our potential for life happiness and decrease the experiences of regret.

Creating a Value’s Compass:

  • Using this website, review the different values listed in the “card sort” list. Write down each one that is a value to you.
  • Add to the list characteristics that are important to you (ex. trust, respect, etc.), entities that are important to you (ex. family, friends, pets, etc.), experiences that are important to you (ex. education, adventure, travel, quiet, etc.), and anything else that you value.  ***This could be a BIG list.
  • Take this list you have created and circle the top 20 Values. This does not mean the other Values are unimportant but take time to discern which ones are most meaningful to you.
  • Now, put a star by your top 10 of the 20 Values circled.
  • Take these 10 top Values and see if any naturally group together (ex., physical and emotional health, adventure and travel, etc.)
  • Finally, identify 4 top Values or groupings of values and fill them in the visual below, but instead of writing “north, east, south, west,” write in your 4 top Values.
  • Create an arrow similar to an arrow that exists on a Compass used for navigating, and write the word “Integrity” at the end of the arrow.
  • Put this Value’s Compass somewhere you will see it often, and screenshot it for your phone.  Whenever you make a difficult decision, consider your top values.
Read Morechevron_right

Setting Healthy Boundaries

Setting healthy boundaries for yourself is an important part of self-care. 

Those personal boundaries allow you to be open about your limits and clearly define what you’re comfortable with. 

Write Your Boundaries Down

When a situation makes you feel uncomfortable, you can write it out to better understand why. 

Reflect on the emotions you felt at the time and be honest about what could have triggered them. 

Writing your thoughts down on paper can give you a healthy outlet to vent and organize your thoughts. 

Talk To A Loved One

It can help to reach out to a friend, family member or peer you trust when thinking about your boundaries. 

Talking your feelings through with someone who respects and values you is a great start. You can communicate what boundaries you want to set and let them know where you are coming from. 

It can also help to hear the boundaries they have set for themselves and build on the connection you share with them.

Build On Your Boundaries

You can set your boundaries in stages. In time, you can compile a list of your needs and think about what is beneficial for your mental health. 

Over time, you can build on your boundaries by thinking about your past or present experiences. 

“Boundaries are, in simple terms, the recognition of personal space.” – Asa Don Brown

Read Morechevron_right