mindful

Many of us find it easier to show compassion to others than to ourselves, especially when it comes to setting boundaries or standing up for our needs. Learning to practice fierce self-compassion can help you protect, provide for, and motivate yourself when you need it most.

What is Fierce Self-Compassion?

At its core, self-compassion is about treating yourself like a good friend. It involves two key components: tenderness (accepting your imperfections with kindness) and action (making changes to improve your situation). Fierce self-compassion takes this further by empowering you to set boundaries, prioritize self-care, and take action to protect and motivate yourself.

How It Helps

1. Protecting Yourself: Fierce self-compassion helps you say “no” when needed and channel negative emotions into constructive actions.
2. Providing for Yourself: It encourages prioritizing self-care, ensuring you don’t burn out.
3. Motivating Yourself: It builds confidence and helps you keep moving forward, even when times are tough.

How to Practice It

• Be Mindful: Acknowledge when things are tough instead of avoiding your emotions.
• Stay Connected: Remind yourself you’re not alone in your struggles.
• Offer Kindness: Treat yourself with the same compassion you would offer a friend.

The Bottom Line

Fierce self-compassion is about being kind to yourself, setting boundaries, and taking action when needed. By practicing it, you’ll protect your well-being, prevent burnout and stay motivated through challenges.

Uncertainty triggers anxiety, and our brains perceive this as a threat. Many people respond by retreating or constantly worrying about the future, which can lead to physical symptoms like headaches and insomnia. Living in the present moment reduces this negativity, increases resilience, and empowers us to make thoughtful decisions.

How to Stay Grounded in the Now

Mindfulness practices like focusing on your breath and body sensations can help you stay connected to the present. Mental reframing allows you to challenge unhelpful thoughts and replace them with more constructive ones. Entering a state of “flow” by engaging in an enjoyable activity that challenges you can also dissolve worries and bring peace to your mind.

Simple Steps to Stay Present

1. Pause and Acknowledge: Stop and recognize when you’re feeling overwhelmed.
2. Deep Breathing: Try box breathing—inhale for 4 counts, hold for 4, exhale for 6.
3. Engage Your Senses: Focus on what you can see, hear, feel, smell, and taste.
4. Gratitude: Reflect on something you’re grateful for right now.
5. Physical Movement: Stretch or take a short walk to re-center yourself.

Benefits of Present-Moment Living

Living in the present moment helps you make better decisions, reduces stress, and strengthens connections with others. Mindful living also enhances empathy, which is crucial during times of crisis, allowing for thoughtful action rather than reactive impulses. By staying present, you can improve both your emotional health and your ability to impact the world around you.

I’s easy to feel disconnected from our bodies. But there’s a simple mindfulness practice that can help you stay present and grounded: the 50-50 practice. This tool encourages you to split your attention evenly between your body and whatever you’re doing, creating a sense of balance and connection throughout your day.

What is Mindfulness?

Mindfulness is the art of being present—paying attention to your thoughts, feelings, and body without judgment. The 50-50 practice takes this idea further by helping you stay aware of your body while fully engaging in your activities, whether it’s talking to someone, working, or simply moving through your day.

How the 50-50 Practice Works?

The 50-50 practice is simple: give 50% of your attention to your body and 50% to what you’re doing. For example, if you’re having a conversation, focus on the sensations in your body (like the feel of your feet on the floor or your breath) while also paying attention to the person you’re talking to.

The goal is not perfect balance, but to stay anchored in your body while staying engaged with whatever you’re doing.

Benefits of the 50-50 Practice

1. Stay Present in Conversations
   When you’re talking to someone, divide your attention between their words and your body. This can help you be more focused and empathetic, creating more authentic connections.
2. Reduce Stress
   By noticing your body’s sensations, you can become more aware of stress or anxiety, allowing you to respond calmly rather than react impulsively.
3. Enhance Relationships
   The 50-50 practice helps you stay grounded in interactions, whether with friends, family, or colleagues. It fosters better communication and understanding.

How to Try the 50-50 Practice

1. While Working or Studying
   Focus on your body while staying engaged with your tasks. This helps you stay present and avoid distractions.
2. During Online Interactions
   Whether on Zoom or social media, use the practice to stay connected to your body and feel less overwhelmed.
3. During Transitions
   If you’re moving from one activity to another, take a moment to check in with your body and stay grounded.

Conclusion

The 50-50 practice is a simple, powerful way to stay present, reduce stress, and improve your relationships. By dividing your attention between your body and your activities, you create a balanced and mindful approach to your day. It’s not about perfection—just noticing when you’ve lost balance and gently returning to it. Your body is always there, ready to guide you back.

Ready to try it? Start practicing the 50-50 approach and see how it can transform your daily experiences.

By Christy Maeder

Everyday life can be stressful at times.  And when you add in additional stressors, such as polarization in your community and the holidays, everything can start to feel overwhelming.  Try some of these ideas to help you acknowledge and honor your feelings while also being able to cope in difficult times.

Acknowledge Your Emotions: It’s okay to feel sadness, anger, disappointment, or even fear. Giving yourself permission to feel these emotions, without judgment, is the first step in processing them.

Focus on Self-Care: Engaging in activities that make you feel grounded can be helpful. This could mean taking breaks from the news, limiting social media, or spending time outdoors.

Find Community: Sharing your feelings with trusted friends or family members can be very healing. Knowing others feel similarly can ease feelings of isolation and bring you support.

Stay Engaged: If part of your grief is a sense of powerlessness, channeling your energy into constructive action can help. Consider volunteering, joining organizations, or supporting causes that align with your values.

Practice Mindfulness or Meditative Practices: Breathing exercises, meditation, or yoga can calm the nervous system and help you process emotions without becoming overwhelmed by them.

Allow Time: Just like any grief process, healing takes time. Remind yourself that your feelings are valid and that it’s okay to take the time you need to process them.

There are countless ways to make a small, sustainable, and positive impact in your community and these ideas are specifically for the Eugene community. One way to make a difference is by volunteering with local organizations that support vulnerable populations. 

For example, you could assist at Food for Lane County or Burrito Brigade which provides meals to those in need, or volunteer with shelters like St. Vincent de Paul to support unhoused individuals. Engaging with these organizations not only meets immediate needs but also fosters a sense of connection and compassion in the community.

Environmental stewardship is another area where you can create lasting change in Eugene, a city known for its commitment to sustainability. Participating in neighborhood clean-ups, planting trees with Friends of Trees, or joining advocacy efforts for climate action are all meaningful ways to protect the region’s natural beauty. Eugene’s proximity to outdoor recreation areas also means that preserving trails and waterways through organizations like the McKenzie River Trust can significantly impact local ecosystems and residents’ quality of life.

Lastly, fostering a sense of community through civic engagement and education is a powerful way to contribute. Attending city council meetings, advocating for policies that reflect community values, or starting grassroots initiatives can help shape Eugene’s future. You might also mentor youth through programs like the Boys & Girls Club, Ophelia’s Place and Transponder. 

These efforts strengthen the social fabric and empower others to join in making Eugene a more inclusive and vibrant place to live.

We’re constantly overwhelmed by thoughts, judgments, and distractions. This mental clutter often pulls us away from the present moment. But according to mindfulness expert Andrew Olendzki, embracing simplicity through mindfulness can help us reconnect with a peaceful, clear state of awareness.

Why Our Minds Overcomplicate

The human mind has a natural tendency to overcomplicate even simple experiences. In Buddhist teachings, this is called papanca—when we layer thoughts, judgments, and stories over basic feelings or sensations. For example, a simple feeling of discomfort can spiral into an anxious narrative, adding more mental stress.

The Power of Subtraction: Mindfulness Simplifies the Mind

Meditation and mindfulness practice help us strip away unnecessary thoughts, bringing us back to the present moment. By focusing on simple things like our breath, we create space between thoughts and allow ourselves to experience life directly, without overthinking or analyzing.

Mindfulness Through the Six Senses

One way to break free from mental clutter is through the six senses: sight, sound, taste, touch, smell, and thought. Most of the time, we’re focused on thinking, but mindfulness helps us engage with our senses in a more meaningful way, whether by noticing the texture of something we’re holding or the sound of birds singing.

A Radical Simplicity

By practicing mindfulness, we find that the simplicity of just being aware is incredibly powerful. It’s not about achieving some mystical state—it’s about returning to a state of clear, undistracted awareness that’s always available to us.

How to Get Started

You don’t need complicated rituals to practice mindfulness. Start by noticing moments of stillness throughout your day, like the space between thoughts or the sensation of your breath. This simple awareness brings peace and clarity, helping you reconnect with the present moment.

Start today – embrace the gift of simplicity and enjoy a more transparent, more mindful life.

Burnout feels all too common. But what if there was a simple, meaningful way to get some relief? That’s where mindfulness comes in—a powerful tool to help manage stress and prevent burnout.

What is Mindfulness?

At its heart, mindfulness is about being present. It’s the practice of paying attention to your thoughts, feelings, and surroundings without judgment. Rooted in ancient meditation, mindfulness has found its way into modern life, helping us cope with stress and improve our well-being.

Why Mindfulness Matters

When you practice mindfulness, you’re fully engaged in what you’re doing, whether it’s a routine task or a complex project. This level of focus can create a sense of calm, making it easier to manage stress and avoid feeling overwhelmed. Staying present helps you stay grounded, making your workload more manageable and protecting your mental health.

Bringing Mindfulness to Life: A Simple Example

Think about eating a meal mindfully. You notice the colors, textures, and flavors of the food, savoring each bite while tuning in to how your body feels. This way, you’re not just enjoying your meal more—you’re also more aware of when you feel full.

Now imagine the opposite: eating distracted, maybe scrolling through your phone or watching TV. You miss out on the sensory experience, might eat too quickly, and could overlook signs that you’re full. It’s a disconnected experience that often leads to overeating and less satisfaction.

How Mindfulness Helps with Burnout

Picture this: you’re working on a deadline and feeling the pressure. If you take a moment to breathe deeply and acknowledge the stress without judgment, you can refocus on one task at a time. Adding in short breaks, some stretches, or fresh air can make all the difference, keeping your mind and body in check.

Now, compare that to powering through without breaks, ignoring the stress, and trying to juggle multiple tasks at once. It’s easy to feel depleted and even more stressed, inching closer to burnout.

The Bigger Picture

Mindfulness isn’t just a technique; it’s a mindset that can shift how you approach both work and life. By weaving mindfulness into your everyday routine, you build resilience, finding more balance and calm even in challenging moments.