Know Your Mind LLC

04/26/2025

Here's a clip from the talk at AWC-Amherst Woman's Club about my journey of breaking free from our default stories. In this clip I share the three step roadmap to return to mindfulness in everyday life.

Thank you to the Amherst Woman's Club for the invite to share my story and to Amherst Media for the excellent recording 🌼

60 seconds · Clipped by Shalini Bahl · Original video "Amherst Woman's Club Thursday Evening Speaker Series featuring Shalini Bahl Ph.D." by Amherst Media

03/30/2025

I've been thinking a lot about how we can actually make a difference in the world when everything feels so overwhelming. I realized that it's the small choices we make every day that really add up.

I recently wrote an article with my student Iman for the /Daily Collegian about some incredible local businesses in Amherst. We featured the work of Isenberg students who spent a semester studying these places that are doing business differently—putting people and the planet on equal footing with profits.

These businesses aren't just selling stuff. The coffee shop is investing in regenerative agriculture. The bakery creates allergen-friendly desserts so everyone can enjoy a treat. The boutique is fighting textile waste through second-hand l uxury fashion. They're showing us what's possible when businesses decide to operate with purpose.

Here's what I find most powerful: Every single purchase we make is like casting a vote for the kind of world we want to live in. When we buy coffee, we're not just getting caffeine—we're either supporting sustainable farming practices or we're not. When we grab lunch, we're either supporting businesses that treat their employees well or we're not.

It doesn't have to be complicated. Just taking a breath before buying something and asking, "Does this align with what I value?" can make all the difference.

I'm curious—which businesses in your community do you love that are making a positive difference? Tag them below and let's spread the word about the places creating the kind of world we want to live in!

What world do you want your dollars to create?

Link to the article is in my bio.

03/03/2025

Meeting My Emotions at the Door: For Problem-Solvers Who Forget to Pause for A Deeper Understanding

Are you someone who's always ready to solve the next problem? I am too.

Today's meditation with the Return to Mindfulness reminder on .cards reminded me of something transformative: when we welcome our emotions instead of rushing past them, we gain insights that completely shift how we approach challenges.

In my latest post, I share how a simple mindfulness practice from my book "Return to Mindfulness" helped me uncover what was really beneath my anxiety about time and productivity—it wasn't just about work projects, but about cherishing limited time with loved ones.

The clarity didn't change my situation, but it changed my response to it—moving me from anxious urgency to creative ease.

As Rumi wisely said, "Meet your feelings at the door laughing, and invite them in... each has been sent as a guide from beyond."

When was the last time you paused long enough to welcome all your emotions, even the uncomfortable ones?

You can read the full post on Sama Life in substack for the full reflection and access to the guided micro-practice that might help you too.

02/05/2025

Are you puzzled by media headlines claiming Trump's tariff threats forced Mexico's troop deployment at the border?

My cousin's text hit a nerve. "The art of deal making! 😇" he wrote, celebrating how Trump's tariff threats forced Mexico to deploy 10,000 troops to the border.

Instead of texting back (thanks mindfulness practice), I took a breath and mediated to create space in difficult conversations for empathy and curiosity (link for my guided meditation for collective healing in the substack article). And then I started digging.

What I found was frustrating and puzzling: Reuters reported in 2021 that Mexico had deployed these troops and doubled enforcement. And wait - the same 10,000-troop deployment happened under Biden in 2021 with hardly any media coverage.

This raises so many questions that I share in the article. And my concern is that if we don't question powerful storytellers, we know from history, the devastation they can cause!

In the article I try to understand what's really happening beyond the headlines and dramatic deal-making claims.

For those who admire Trump's deal-making abilities and those frustrated by these narratives - I'm genuinely curious: How do you verify whether dramatic policy announcements reflect real change? What questions should we be asking? And who should we be addressing these questions and concerns to?

Article can be found on my substack. Please consider joining me there as over time, I'd like to get off Instagram and Facebook.

https://samalife.substack.com/p/great-storytelling-wont-make-america

01/26/2025

Welcome to my first post on Sama Life!

"Sama" means balanced in Sanskrit and skillful in Pali (ancient Indian languages). This is a space for seekers and changemakers to explore our inner and outer worlds through practice and play—weaving together science, stories, art, music, poetry, and resources to live skillfully.

This post is longer than I might typically write, but after hearing the executive decisions announced by the new president, I needed to process my own feelings of heaviness and concern. More importantly, I wanted to share something that might support others who have legitimate fears about what these changes mean for them, their loved ones, and their communities.

Based on my experience and research, I know that when we create space to acknowledge what we're feeling and turn toward difficulty with mindfulness, we can find clarity even in challenging times. That's what this piece attempts to do – offer a path forward that honors both our individual experiences and our collective need for clarity and connection.

I look forward to learning from you about ways we can support each other and those who are most vulnerable now. Please subscribe to this substack if it speaks to you and share with others.

Eight mindfulness skills for navigating uncertainty with intention and care

01/06/2025

One of my most favorite things to do is coming up with healthy vegetarian recipes and eating 😋

This year, my intention is to cook and eat clean food and take better care of my mind and body.

I was inspired by a podcast I heard today in which a leading endocrinologist shared that real food meets three criteria - it's good for the brain, the gut, and our liver.

In my Pho recipe, I added some miso, ginger, basil, mint, cilantro, and yellow curry sauce to go with mushrooms, broccoli, baby spinach, rice noodles, and marinated tofu. I topped it with sprouts, mint, basil, and cilantro with a solash of lemon juice. It was so fulfilling 🌼

The fig and lentils patties were an original creation cause I couldn't find a recipe for lentils patties with figs. I could taste it in my mind and was pretty sure it will taste good. So I made up the recipe with green lentils, figs, mint, onions, garlic, jalapeños, some berbere seasoning, and breadcrumbs. No oil needed. Baked out at 400 degrees for 25 minutes and served it with a Cranberry yogurt sauce. Yummy 😋

#2025

01/01/2025

2025 is here, and I'm noticing a shift in my awareness. With each passing year, I find myself seeing a little more clearly, discovering new parts of myself, and gathering the courage to show up more fully.

For me, this journey is about recognizing both the incredible beauty and endless possibilities of being human. At the same time, it means understanding how our survival instincts – while essential – can sometimes lead us astray.

I've come to appreciate how mindfulness lets us embrace both sides of our humanity: our capacity for wonder and our primal nature. It's this awareness that helps us make choices that not only serve us better but also nurture the world we're part of.

As I step into 2025, I'm looking forward to living with greater awareness and intention. For anyone interested in exploring mindfulness more deeply, I want to point you to 's top ten articles from 2024. These pieces beautifully capture how mindfulness shows up in the most surprising places: from the gentle wisdom of children's TV to the stories hidden in our closets, from the books that transform us to the sacred spaces where we process disconnection, loss, and healing.

If you'd like to explore these insights yourself, head over to mindful.org to read the full collection. Here's to embracing our shared journey of being human, in all its wild and beautiful moments. 🌟

#2025

12/31/2024

Meditating daily but still struggling in tough moments? You're not alone. In my latest newsletter, I share why this happens and a practical roadmap for real-world mindfulness. Including 8 skills to disrupt default habits.
Also, take the brief survey to share how the online community practice in 2025 can support real-world transformation.
https://mailchi.mp/3f2a4ffe44f8/meditating-daily-still-struggling-the-missing-link

09/16/2024

A blissful day...

09/11/2024

If you're a Republican or undecided voter, what's your view on Liz Cheney's assertion that Trump poses a threat to American democracy and the economy?

ABC News’ Jonathan Karl interviews former Rep. Liz Cheney, R-Wyo., on “This Week.”Subscribe to ABC News on YouTube: https://abcnews.visitlink.me/59aJ1GABC Ne...

09/09/2024

I'm grateful and excited to teach undergraduates important life skills that I wish i had learned in school. These skills can help them live and lead with intention, integrity, and crearive possibilities in fast changing environments.

While much of what I'm teaching is based on my book, research, and best practices, there's still so much more we can do to shift the marketing paradigm to meet the challenges of a fast changing world.

I'm looking forward to a semester where we'll explore how marketing can evolve to support sustainable growth and well-being for everyone.

09/02/2024

Rustic Farmhouse Cabbage and Potato Gratin - a recipe inspired by fresh cabbage, potatoes, and onions from our local .

This dish combines the hearty flavors of cabbage and potatoes with the richness of Gruyère and cottage cheese, all enhanced by fresh herbs and a surprise spice-hot chipotle pepper. It's a balanced meal that offers both nutrition and indulgence.

I could not find a recipe I liked, so I made this up and it came out soooo good: 😋
Steam thinly sliced 4 potatoes
Heat 1 tblspn avocado oil
Add two chopped sweet onions
Add lots of fresh chopped up garlic
Add fresh basil and thyme
Then sautée the chopped up cabbage, 2 small ones
Spike it up by sprinkling Chipotle pepper 🌶
Let it cool down a bit

Heat oven to 375 degrees 🔥

In a separate bowl, whisk 4 eggs, 1 cup cottage cheese, 1.75 ounce gruyere, and .75 ounce freshly grated parmesan.
Mix the cheese and eggs mixture with the cabbage.

Put the cabbage mixture into a baking dish. Arrange the potatoes on top of the cabbage mixture. Sprinkle .25 ounce gruyere and some parmesan on top with a few chopped up basil 🍃

Cook for about 45 minutes, but check in at 30 minutes.

You're welcome. Hope you get to play with this recipe 😋 substitute with whatever veggies you have from the season.

Try to buy from your local farms.

And enjoy 😉

Pictures from my day outside that inspired creative cooking ✨️