Well Being Psychotherapy

07/30/2025

To be beautiful means to be yourself.You don't need to be accepted by others. You need to accept yourself. When you are born a lotus flower, be a beautiful lotus flower, don't try to be a magnolia flower. If you crave acceptance and recognition and try to change yourself to fit what other people want you to be, you will suffer all your life. True happiness and true power lie in understanding yourself, accepting yourself, having confidence in yourself.

Zen Master Thich Nhat Hanh

06/25/2025

Why Meditate? "In one very simple statement," Joseph said, "the Buddha pointed out the various possibilities when he said, ‘Our minds can be our best friend or our worst enemy.’ It's a remarkable statement—that within ourselves, this nature of the mind, the nature of knowing, the nature of awareness, how consciousness plays out—can be our best friend or our worst enemy. The source of either tremendous happiness and fulfillment in our lives, or the source of tremendous suffering. And we've probably all experienced both in the course of our lives...To realize that we can train the mind, that is a powerful understanding. So, as another way of answering the question, Why meditate?, we might say, to make our mind our friend."—Joseph Goldstein

06/08/2025

05/06/2025

The Self-Compassion practice as developed by Kristin Neff:
Put your hand on your heart (which releases Oxytocin and stimulates the Vagus nerve.)
Silently say to yourself: “This is a moment of suffering.” (or your own variation of ) while taking in the meaning.
Then say: “Suffering is a part of life.” (Connecting you with the universal experience of suffering)
Then: “May I hold my suffering with kindness and compassion.”

Feel it all in your body.

04/07/2025

“Here is a fundamental Dharma practice for bringing balance: As much as possible, try not to project into the future. Fear is always about the future. That’s why staying in the present is a refuge. By staying in the present, you can respond wisely to the reality that is here right now. You are less likely to be lost in the fearful stories your mind is creating about the future. And when that future comes, you will be more likely to deal with that moment instead of fearing the future that lies ahead. When you stay in the present everything is more workable. And you are aligned with another liberating truth: Everything changes. I believe our practice is calling us to remember the good in all of us so we can help bring it out in each other and to our country."
James Baraz, mindful meditation teacher

03/27/2025

Most people are afraid of suffering. But suffering is a kind of mud that helps the lotus flower of happiness to grow. There can be no lotus flower without the mud.”
Thich Nhat Hanh

03/25/2025

Pema Chodron from Fail, Fail Again Better

03/15/2025

“May I relate to myself, to others, and to the events around me with kindness, understanding, and less judgment. May I use my day in a way that is in tune with my deeper values.” In this way, set the tone for the day.
Thupten Jinpa

03/09/2025

"Gratitude is a particularly potent ally in awakening joy as it helps expand the mind as well as the heart. With a grateful heart, we have a larger container and space to hold the difficulties we encounter. Gratitude is a way of saying YES to life, seeing what’s good as well as dealing with the things that need our attention. As Vietnamese meditation master Thich Nhat Hanh suggests, try looking for what’s not wrong: “Last week I had a toothache. Today I have no toothache. How wonderful!”

In working with this theme, when you find yourself stuck in a negative rut or just bored, try noticing something in this moment to appreciate. Try it right now while you’re reading this. See what is here right now to appreciate that you hadn't noticed. If you can’t think of anything, you can begin by tuning into the fact that you’re alive, able to read, and understand these words. Become aware of a sense door that wasn't switched on. By shifting your focus like this, you can wake up from a funk your mind might be creating. When we pause to notice what we usually take for granted, a new world of possibilities opens up. It's as if we've changed the station instead of being stuck on our own little "drama channel."

One of my favorite insights about gratitude is from MJ Ryan, which I include in my book: “Gratitude is like a flashlight. It lights up what is already there. You don’t necessarily have anything more or different, but suddenly, you can see what is. And because you can see, you no longer take it for granted.”
James Baraz, Awakening Joy

03/07/2025

Saturday, March 8 is International Women's Day. Here are some supportive resources to help you be well.

For International Women's Day, we gathered articles that aim to help women take care of themselves and each other, make a living, raise children, and work for equality.

02/15/2025

False claims about government spending have gone viral on social media, frequently boosted by DOGE leader Elon Musk.

02/15/2025

“Practice: Steadying the Heart in Uncertain Times

In moments of overwhelm and distress, try this simple practice:
1. Pause & Feel: Close your eyes and take a few deep breaths. Notice where sorrow or heaviness resides in your body.
2. Soften & Name It: Gently acknowledge what’s present. You might note, “This is grief,” or “This is sadness,” making room for it to be held in loving awareness.
3. Breathe In Compassion: Imagine your breath caring for you—filling your whole being with strength and steadiness.
4. Breathe Out Connection: As you exhale, send some tender caring to all who are suffering, remembering that you are not alone in this.
5. Remember Joy: Finally, call to mind a small moment of joy—a kind smile, a sunrise, the sound of raindrops and laughter -- something to uplift you.”
Trudy Goodman, mindful meditation teacher